Progress - or not
My Weight-loss Journey
Weight development in life (so far)
I started out as a chronically underweight kid. Thanks to a medical condition, I wasn’t allowed to eat sugar, and to be honest, I didn’t really like food anyway. My diet was basically apples and the occasional piece of bread.
But then came my teenage years. That’s when I discovered food. Real food and regular meals, but also sweets and crisps. I remember stepping on the scale at 12 years old—somewhere in the 40-something kilo range—and then again at 14: BAM! 68kg. No in-between. No slow creep. Just... surprise!
That shock was enough to make me cut out sweets, crisps, butter, and even dinner. Within a few months, I dropped down to 58–60kg and pretty much hovered there until my late twenties. Depending on how broke I was during uni, I’d swing between 54 and 62kg. (Let’s just say, snack foods weren’t exactly budget-friendly.)
In my early to mid-thirties, my weight started floating between 60 and 68kg—mostly depending on stress and how much sport I was doing. I’m a stress non-eater. When I’m overwhelmed, food loses all appeal. But, it was the age that with a higher income, I could suddenly afford to buy alcohol which had been too expensive before.
Then came 39.
And with it, an unpleasant surprise: I started gaining weight—about 1kg per month—for a year and a half. Without any obvious changes in my diet. At least, not that I was aware of.
Fast forward three years, and I’m thoroughly fed up. Most of my favourite clothes have become decorative dust-collectors in my wardrobe. So, I finally decided: enough’s enough. Time to figure this out.
One month in, 2kg down. But I know myself. One slip-up and those kilos return with friends to the party.
Let’s be real: it’s not the lack of sport that’s the main issue. It’s the food. (And drinks.)
Weight = 80% food, 20% exercise. That's the game.
I used to tell myself I was gaining weight because I wasn’t doing enough sport. But honestly? That was just a comforting little lie.
So, I took a long, hard look at what I was actually eating.
I don’t have a sweet tooth anymore—I eliminated sugar over 20 years ago and now even small amounts taste weirdly sweet. And I hate artificial sweeteners. So no, it’s not the sugar.
...Unless you count alcohol.
Which, let’s face it, is basically fermented sugar. With zero nutritional value. One bottle of red wine? Same calories as a 100g bar of milk chocolate—around 625 kcal.
On top of that, alcohol makes you hungry. And relaxed. And less in control of portion sizes. You get where I’m going with this…
Sure, metabolism changes around 40. Hormones shift. Gut flora gets cranky. Mitochondria slack off. But those things are marginal unless your diet’s on point. Sport helps—don’t get me wrong—but diet is the game-changer.
So I stopped blaming gender, age, hormones, stress, karma or the universe in general. I decided to take responsibility for what I was putting into my mouth.
BACK TO THE ROOTS: ------------------------------------>
Here is what I started doing:
1. Kebab and pizza – yes please, but less often.
I love them too much to quit, so I’m not even trying. But I can cut back: once a month instead of once a week (or every other week). Moderation over deprivation.
2. Smaller portions, same satisfaction.
Already doing this with pizza—half is more than enough now. It’s about enjoying the taste without needing to feel stuffed.
3. Alcohol: major calorie bomb.
I’m cutting down, and eventually aiming to cut it out completely. It’s empty calories, messes with appetite, and let’s be honest—there’s no such thing as a “healthy” amount of alcohol (or sugar for that matter).
4. Eat real food, cook more.
When I’m not indulging, I focus on fresh, wholesome meals. Simple, nourishing food. Nothing fancy—just better choices, more often.
5. Snacking smarter (then less, then not at all).
I usually don't snack. I am fine with 2 meals per day. If I really feel I need food before regular meal time, I go for boiled eggs, olives, a small piece of cheese, or plain Greek yogurt. If you snack, start by swapping the junk. Almonds instead of chocolate, yogurt with fruit instead of ice cream. Once you get used to it, you won’t miss the sugary stuff.
6. Bye-bye, crisps and peanuts.
These are my personal kryptonite, so they’ve got to go. For others, it might be sweets, cakes, or biscuits—whatever your processed food vice is, ditching it will suck at first. But after a couple of months? It won’t even look tempting anymore.
7. Sweeteners? I’m already at the bare minimum.
I use tiny amounts of real sugar, honey, or maple syrup—but only rarely. I never touch artificial sweeteners. They mess with your gut, your cravings, your appetite… hard pass.
8. Full-fat, all the way.
I steer clear of low-fat products—natural fat helps keep me full and satisfied. I stick with full-fat Greek yogurt (5–10%) but keep the portions small. I don’t add sweeteners—just toss in some fresh fruit like apples, bananas, blueberries, or strawberries. As for meat, I trim the fat—not for health reasons, but simply because I don’t like the texture. I cook with olive oil most of the time, and butter? That’s more of a once-or-twice-a-year indulgence.
9. Beverages count too.
Mostly I drink still or sparkling water, black coffee in the morning, and herbal teas at night. I keep caloric drinks (like tonic, soda, or alcohol-free wine/beer) as rare exceptions—not daily habits.
10. Move more, build muscle, feel better.
Exercise revs up your metabolism, lifts your mood, and builds muscle that burns more calories—even when you’re doing nothing. For me, working out actually kills my appetite, which is a nice bonus. Right now, I’m averaging 8,000–10,000 steps a day, which is solid. But I’d like to step it up—maybe start running for part of those steps, and hopefully get back into kickboxing soon. I miss the punching.