Many people who embark on a weight loss journey turn to extreme measures to meet their goal, only to crash a few months later. But the secret to lasting results may be low-impact exercise, a content creator has shared.
Liliana Lerch is living proof that significant weight loss doesn't require drastic measures, but rather building healthy habits that are easier to maintain long-term.
The slimmer shed 4st 10lb over two years by focusing on consistency and practical strategies, the first of which involved finding a personal trainer.
“I’m 22 and I lost 30kgs over the last two years,” she said. “I worked with personal trainers pretty much my entire journey, and they've helped me so much, especially just to get into a consistent routine and build good habits.”
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Liliana stressed the importance of a consistent routine and building good habits
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Walking became Liliana's favourite form of exercise because it provided an easy way to make social activities part of her fitness routine.
“I am not a huge fan of the gym, but I found walking to be my saviour. I would try to do a minimum of 10 to 20,0000 steps a day, when I had the time,” she explained.
“Honestly, I attribute most of my weight loss to that, because that was the one thing I was really consistent with.
“I would plan a catch-up with my friends, and you can walk for an hour or two, because the time goes so fast when you’re talking. It’s the easiest low-impact exercise.”
Liliana advised against cutting out all sweet treats, explaining that this method backfired for her.
Instead, she found balance by working her favourite foods into her daily calorie allowance.
“Do not cut out the sweet treats,” she advised. “We have all tried to go cold turkey and do the yo-yo diet, but it doesn’t work.
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“I literally tried to cut out sweet treats all the time, or limit myself to having a little bit, but if you just have everything in moderation and find substitutes for your favourite things.
“If you love ice-cream, find the lower-calorie ice creams and work that into your daily calorie budget.”
Her diet strategy also involved timing meals carefully, then waiting until lunchtime to eat anything solid.
“I would have a coffee in the morning, and then I wouldn’t eat until lunch, and would have lunch, dinner, snacks and usual,” she said.
The slimmer recommends keeping weight loss plans to yourself
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“That would ensure I was in a calorie deficit. That was the only thing that worked for me.”
Finally, Liliana stressed the importance of sticking with her chosen weight loss methods, urging viewers to “stay consistent”.
“I stayed consistent in the last year,” she declared. “I was never consistent in the past, but that last year that I stayed consistent was like clockwork.”
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