March 12, 2014
PLAN: Lose 30 lbs in 6 months
RESULT: I lost 34 pounds in just 58 days
I set out with a plan in January 2014 – lose 30 lbs in 6 months.
But things turned out much better than expected—thanks to the right methods, I reached my goal in just 58 days.
- Weight: 83.1 kg → 67.6 kg (weight loss of 15.5 kg or 34 lbs)
- BMI: 27.4 (overweight) → 22.3 (healthy range)
- Body fat: 25.5% → 19.3%
And the best part? I never starved myself. With simple adjustments to my eating habits and regular exercise, I achieved a transformation that felt natural and sustainable.
WHAT I DID
What My Daily Routine Looked Like
Breakfast
Whole-grain bread or multigrain bun
0-fat yogurt
BLack coffee
(Sometimes: rice noodles, regular bread, or other local favorites)
Lunch
Whole-grain sandwich with chicken, ham, or beef
Fresh fruits and vegetables
Black coffee or water
(Sometimes: noodle soup, Asian or Western quick meals)
Dinner
Lots of vegetables
Meat (chicken, beef, pork, or seafood—white meat and fish are best)
Two glasses of water before meals, one bowl of soup to warm the stomach
Rule: No food after 9 PM (unless at social gatherings, where I ate freely but controlled portions)
Snacks
Fresh fruit between meals (apple or pear)
Exercise
Cardio: At least 30 minutes daily (walking, jogging, cycling)
Strength training: 3 times a week (dumbbell sets, sit-ups, planks)
Supplements & Hydration
Calcium + Vitamin B complex
Fresh juice (homemade whenever possible)
Coffee with milk, no cream or sugar
3 liters of water daily
Protein shakes if diet was lacking protein
Key Takeaway
👉 “Control your weight, don’t let your weight control you.”
Health is the foundation of everything else. Exercise is the key to preventing rebound weight gain.
Major Changes I Made
- Food: I swapped white rice for steamed potatoes, used less oil when cooking, and started paying closer attention to the calorie content of foods.
- Exercise: No fancy equipment needed—just running in place or going for a walk makes a difference. Simple bodyweight exercises like sit-ups and push-ups worked well, without ever stepping into a gym.
- Tracking: A digital scale became essential—I weighed myself daily to stay accountable and monitor progress.
✨ This journey taught me that weight loss doesn’t have to mean starvation or extreme sacrifice. With balance, consistency, and smart adjustments, sustainable health is possible—and enjoyable.
Update – September 2025 (11 Years Later)
It’s been nearly 11 years, and my weight has been stable around 70 kg.
- Breakfast & Lunch: Still whole-grain bread, yogurt, coffee, bananas, apples.
- Dinner: I eat regularly (not the best strategy, but I love food!). Try not to eat after 9PM.
- Social gatherings: No problem—even buffets. I just balance it out by eating lighter the next day.
- Fasting: Sometimes I do 24 hours of fasting and drink water. For example have dinner before 6pm and only eat food/dinner after 6pm on the next day.
- Snacks: Still love desserts, ice cream, pizza, fries, and chips—but only in small portions.
- Exercise: Less intense now, mostly walking for cardio, plus occasional push-ups and sit-ups to maintain muscle.
The lifestyle changes became habits, and habits became a way of living.
Disclaimer: This article reflects my personal experience only. I am not a medical professional, and I do not provide weight loss, nutrition, or medical advice. For guidance on diet, exercise, or health-related matters, please consult a qualified doctor, nutritionist, or healthcare professional.