Weight Loss and Strength Training: How I lost weight

We Will Cover:

What is weight loss?
How To Measure Weight Loss
What is strength training?
Traditional Weight Loss Advice
How I lost weight with strength training
Important Factors of Weight Loss
How to lose weight? 

What is weight loss?

Weight loss is the gradual process of decreasing total fat mass over time. It typically involves changes in both diet and lifestyle, including total activity level and types of food. 

How To Measure Weight Loss

Weight loss is measured in three main ways – scales, bioelectrical impedance, and DEXA scans. In order of cost effectiveness and popularity, they are:

1️⃣
Scales

A bodyweight scale is a device used to measure your total body weight. It works by using a pressure-sensitive sensor that calculates how much force your body exerts on the scale. When you step on it, the scale translates this force into a weight reading. Most bodyweight scales display weight in units such as pounds (lbs) or kilograms (kg). This is the simplest and most cost effective strategy for long-term weight loss.

2️⃣
Bioelectrical Impedance

Bioelectrical impedance is a method some bodyweight scales, such as this line of Withings scales, use to measure body composition, like body fat percentage. When you step on the scale, a small, harmless electrical current passes through your body. Since muscle, fat, and water conduct electricity differently, the scale uses the resistance (impedance) to estimate the proportion of fat versus lean mass. These scales typically measure weight in pounds (lbs) or kilograms (kg) and body fat, muscle mass, and water weight as a percentage (%) of total body mass.  

3️⃣
DEXA Scan

A DEXA scan (Dual-Energy X-ray Absorptiometry) is a medical imaging test used to measure bone density and body composition. It works by using two X-ray beams at different energy levels to calculate the density of your bones, accurately measure body fat percentage, lean muscle mass, and fat distribution. It’s a non-invasive procedure where you lie down while a scanner passes over your body, providing detailed insights into your overall body composition.

For long-term weight loss tracking this is the least effective options as each scan can cost close to $100 per scan. The UT Fitness Institute of Texas offers one-time scans starting at $75 per scan. BodySpec offers one-time scans starting at $60 per scan.   

What is strength training?

Strength training is a form of movement which involves exercises designed to improve muscle strength and endurance by using resistance, such as weights, bands, or bodyweight.

✅
boost metabolism

✅
helps burn more calories 

✅
increase bone density

✅
improve mobility and balance

✅
reduces likelihood of injury
 

Additionally, strength training supports better posture and can alleviate chronic pain, particularly in the back and joints. It also plays a significant role in maintaining muscle mass as we age, preserving mobility and independence.

Traditional Weight Loss Advice  

Traditional weight loss advice often revolves around creating a calorie deficit, meaning you consume fewer calories than you burn. A common recommendation is to reduce portion sizes and eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins, while limiting sugary and high-fat foods. Increasing physical activity, particularly through regular cardio exercise like walking, running, or cycling, is encouraged to boost calorie burn.

Other traditional tips include drinking plenty of water, avoiding sugary drinks, getting enough sleep (as poor sleep can lead to weight gain), and practicing mindful eating to avoid overeating. Many also suggest tracking meals and exercise to stay accountable and focused on weight loss goals.

Gradual, sustainable changes to both diet and activity levels are often emphasized over crash diets or extreme workout plans. However, the problem with traditional weight loss advice is that it neglects to recognize the reality of undiagnosed sugar addiction, as well as the role mental and emotional health plays in obesity.

How I lost weight with strength training

I was always the fattest kid in school. I remember that sometime in middles school I decided I didn't want to live the rest of my life like this, and I decided to do something about it. So what did it do? 

I did what most everyone else does and started with a Google search of "how to lose weight fast?". And what I learned was that I needed to "eat healthy and do more cardio". Not knowing what either of those really meant, I slowly started to make a habit out of running to weight loss. And it worked. At first.

But eventually it stopped working. I started gaming weight back. And I didn't understand why. 

What I now know is that weight loss is about restructuring the mitochondria of your cells and retraining your body (on acellular level) to metabolize differently. This is why strength training is the best way to lose weight because it helps reprogram the cells in your body to burn fat, build muscle, and store only what it needs. 

I only discovered this truth after a many years of doing it the wrong way. But once I realized how to do it properly, I started to build myself strength training circuits mixed with cardio. I would bike around my block and then do reps and sets of easy movements in my garage. 

And before I knew it I had lost over 40 lbs. Fast forward to today, I'm 28 years old and weight 20 lbs less than I did when I was 12 years old. Thats long-term progress and sustainability at its finest.

Three Important Factors of Weight Loss:

1. Mindful Movement

2. Nourishing Nutrition

3. Holistic Wellness

How to lose weight?

What sets YUDAE Wellness apart is our commitment to making fitness and weight loss fun, sustainable, and accessible to everyone.

We understand that traditional weight loss methods can feel overwhelming and miserable. That’s why we created our fitness card game—a unique way to combine the excitement of a game with the benefits of a full-body workout.

By making exercise feel like play, we help our clients get in shape without feeling like they’re sacrificing their social lives or favorite foods.

Our goal is to empower you to take control of your health and create a lifestyle that truly makes you happy.