Let me start by saying this: I wasn’t the kind of person who loved exercise. I didn’t enjoy sweating, I avoided mirrors, and I thought the idea of losing a large amount of weight without surgery was impossible.
But here I am—18 months later, 45 kilograms lighter, feeling stronger and more alive than I have in years. No fad diets. No extreme workouts. No surgery. Just small, consistent changes that added up over time. This is my story—not a blueprint for everyone, but a real-life example that change is possible, even if it feels completely out of reach right now.
The Starting Point: Facing Reality (Gently)
When I first decided to make a change, I was around 130 kg (almost 290 lbs). I felt exhausted after short walks, avoided social events, and was constantly battling with my self-image. But what finally made me commit was a combination of two things:
- My health was getting worse. My blood pressure was high, I had early signs of insulin resistance, and my joints hurt.
- I realized no one was coming to save me. There was no “perfect” time or secret formula. I had to start, however imperfectly.
So I told myself: “Let’s just begin with what you can do. Not what you wish you could do.”
What I Did: The 3 Pillars That Changed Everything
1. Walking Every Day (Even Just a Little)
At first, I could barely walk for 10 minutes without feeling winded. So I started slow. I didn’t join a gym or get fancy shoes. I walked around my apartment complex. On rainy days, I walked in place while watching Netflix. Some days it was five minutes, some days twenty. The only rule was: move daily.
Over time, those five-minute walks became 30-minute sessions. I didn’t track my steps religiously. I just moved more. Walking became my therapy. It cleared my mind and helped me reconnect with my body.
“It’s just walking,” I used to think.
Now I know: It was everything.
2. Portion Control—Not a Diet
I tried a lot of diets before—keto, low-carb, meal replacements. They worked for a while… until they didn’t.
This time, I did something radical: I didn’t cut out any food groups. I just started eating less of the same things. Smaller plates. Slower eating. Fewer seconds. I focused on:
- Protein with every meal (chicken, tofu, eggs)
- More fiber (veggies, oats, beans)
- Drinking more water, especially before meals
Did I still eat pizza? Yes—just two slices instead of four. Did I still enjoy dessert? Yup, but I savored one scoop instead of a whole tub.
Over time, I lost the “all or nothing” mentality—and that changed my relationship with food forever.
3. Mindset Work (The Real Secret)
This was the hardest part. I had to unlearn years of negative self-talk, guilt, and shame around my body.
I started journaling once a week—not about weight, but about how I felt. I practiced gratitude, not just for weight loss, but for things like:
- Feeling my legs get stronger
- Not being out of breath walking upstairs
- Having more energy to play with my niece
I stopped weighing myself daily. Progress was about how I lived, not just what I weighed.
What I Didn’t Do
Let’s be clear:
❌ I didn’t starve myself
❌ I didn’t take diet pills
❌ I didn’t punish myself for “bad” days
❌ I didn’t spend hours at the gym
My plan wasn’t perfect. I had setbacks, plateaus, and weeks when I didn’t feel motivated at all. But I kept going. I told myself: “It’s not about losing weight fast. It’s about never giving up on yourself.”
What Life Feels Like Now
I’m still working on myself—mentally and physically. But these days:
- I walk 45 minutes most days and actually enjoy it
- I eat what I love, in portions that feel right
- My knees don’t ache like they used to
- I’ve gone down several clothing sizes
- Most importantly, I feel free
I didn’t just lose weight—I gained my life back.
Final Thoughts: Start Where You Are
If you’re reading this and feel overwhelmed, I want you to know: I’ve been there. You don’t need a perfect plan. You just need a starting point. Pick one small thing today—go for a walk, drink water, pause before your next meal—and build from there.
You are not lazy. You are not broken. And you are absolutely capable of change.
