MY DIET JOURNEY.

My 90 kg to Fit Self: A Journey of Losing 12 kg and Discovering Health

I still remember stepping on the scale at that doctor’s appointment: 90 kg. I was uncomfortable, sluggish, and constantly worrying about health issues like high blood pressure or pre‑diabetes—not because I had them, but because I knew I was heading in that direction. Over the months, I slowly but steadily lost 12 kg, down to 78 kg, and more importantly, rediscovered energy, confidence, and a stronger, healthier version of myself.

Why I Decided to Change

Motivation born from worry and hope. I didn’t want diets or fitness to be a punishment. I wanted:

• to walk up stairs without pausing,
• to play with friends or kids without getting winded,
• to no longer hide my body behind loose clothes,
• to feel in control instead of wondering what shape I’d be in next year.

Getting motivated was step one. Writing down these “whys” on paper—I’d read that helps you stay on track—made them real and ready to pull me forward whenever I felt lazy or overwhelmed.

📊 Step 1: Plan, Track, and Build a 500‑Calorie Daily Deficit

To lose 12 kg safely, I needed a calorie deficit of about 500–600 kcal per day, or around 3,500 kcal per week—because roughly 7000 kcal corresponds to 1 kg of weight loss.

That translates to losing about 0.5–1 kg per week, which adds up well when sustained over time. Over 3 months, you can reach 12 kg without stressing your body.

Here’s how I structured it:

• Estimated my maintenance calories using a simple online calculator.
• Ate roughly 500–600 fewer calories each day than that target.
• Achieved the deficit mostly through food—not fasting or extreme diets.
• Tracked all meals and snacks using a basic food journal app or pen and paper.
• Weighed myself weekly—always in the morning before breakfast, wearing light clothes.

Tracking made me twice as likely to lose weight, according to studies showing food logging significantly boosts progress.

🍽️ Step 2: Food Choices That Kept Me Full and Nourished

Rather than cutting out entire food groups, I worked on changing what and how I ate:

• Protein at every meal: eggs or yogurt for breakfast, legumes or lean chicken at lunch and dinner. Protein helped me feel full longer, preserved muscle, and slowed hunger.
• Plenty of fiber: vegetables, whole grains like brown rice or oats, beans, fruits—the real meat of bulk. Fiber promotes fullness, smooth digestion, and steady energy.
• Smart fats, like a few nuts or olive oil drizzle, gave flavor and satisfaction—not empty calories.
• Kept sugary drinks and processed snacks minimal. I allowed tea or coffee with a splash of milk, iced water with lemon, but cut back on sodas, packaged sweets, and fried snacks.
• Avoided very low‑calorie “quick fix” diets; experts caution that these can cause muscle loss, nutrient gaps, and weight rebound unless done under strict medical supervision.

My core meals were simple and nutritious: dal‑rice‑roti or veggie soup and grilled chicken/fish, with salad or a side of dal. Snacks included fruit, unsweetened yogurt, or roasted chickpeas.

🏃 Step 3: Moving More—Activity That Felt Human

Standing during a meal, hiding snacks in the middle drawer—small things made a huge difference. But real progress started when I moved intentionally:

• Targeted 150 minutes per week of moderate cardio—usually brisk walking, light jogging, or cycling. That’s about 30 minutes a day, five days a week, per healthy‑weight guidelines.
• Added two strength or body‑weight workouts weekly: squats, push‑ups, planks. This helped preserve muscle that might otherwise disappear with weight loss.
• Little lifestyle moves mattered—a flight of stairs at work, walking partway instead of driving, or dancing at home counted.
• I used a pedometer app to hit 8,000–10,000 steps daily. Studies show tracking movement boosts results and stays motivating.

Over three months, the same routine sustained my weight loss and improved my fitness. My pants began to loosen, and stairs no longer felt like hills.

🧘 Step 4: Sleep, Hydration, and Stress—The Often Forgotten Trio

Sometimes I over-focused on calories and underplayed these:

• Sleep: I aimed for 7–8 hours nightly. Studies show poor sleep raises hunger hormones and hampers weight control.
• Hydration: Water before meals, sipping throughout the day. Staying hydrated helped me feel less hungry and avoid snacking.
• Stress management: Work stress, deadlines—I let myself walk outside, do breathing exercises, or write in a journal. Elevated stress can trigger overeating or cravings.

🧮 Step 5: Plateaus Are Normal Adapt and Adjust

Around week 6 or 7, the weight loss slowed. Losing 12 kg meant moving into a lower calorie maintenance zone, so I gently cut another 100 kcal a day or increased walk time slightly.

I didn’t panic. I reminded myself that plateaus are normal, not failures. That’s how bodies adapt. The key was consistency, not perfect calories every day.

🎉 Step 6: Reaching 78 kg and Realizing Health First

On the day the scale finally hit 78 kg, nearly exactly 12 kg lost, I felt lighter in body and spirit. But there were bigger wins:

• Better energy: waking up refreshed, not groggy.
• Clearer skin, better digestion, fewer afternoon slumps.
• Stronger body image: clothes fit better, and I didn’t feel shy at the mirror.
• Sharper mental focus and fewer food cravings—even when happy or bored.

My doctor’s follow-up showed blood pressure, cholesterol, and sugar levels were all in the healthy range well within normal limits for someone my age.

🧩 Tips I’d Give Future Me (Or You)

If you’re embarking on a similar path—from 90 kg with a goal of losing 10+, 12, or 15 kg—here’s what I’d tell you:

1. Know your why—and keep it visible. Why are you doing this?
2. Track your food and weight weekly—it doubles your chances of success.
3. Focus on nutrient density—not just cutting calories.
4. Move regularly, but find what you enjoy: walking, dancing, yoga—stick to it.
5. Sleep and stress are not negotiable—they’re essential to results.
6. Be patient: small progress builds to big change.
7. Be kind to yourself—skip the self‑criticism. Celebrate small wins.
8. Plan ahead: when social pressure or a party comes, have a light plate or a walk-up excuse.

✍️ Closing Thoughts: It’s Not Just the Number

Losing 12 kg felt like the highlight, but what matters most is what changed beneath the surface:

• Healthier bones and joints.
• More mental clarity and less impulsivity.
• Better mood, more stamina to climb hills or walk long distances.
• Moving from anxious about “am I gaining weight?” to confident in daily habits.

Today, at 78 kg, I’m not obsessed about the number. I’m celebrating a lifestyle that’s sustainable, human, and joyful. I learned that weight loss isn’t just about cutting carbs or pushing harder in the gym—it’s about small, consistent habits that respect your body and your mind.

✅ Summary: In One Paragraph

I started at 90 kg, cut 500–600 calories a day through balanced meals and food logging, paired that with about 30 minutes of moderate cardio (plus strength work) five to six days a week, prioritized sleep, water, and stress control, and patiently worked through a plateau. Over 3 months with stable habits, I dropped 12 kg, reaching a healthier, more energetic version of myself.

Ready to begin your own journey? Focus on your reasons for healthy change, track simply, move daily in a way you enjoy, nourish your body over depriving it, and respect rest and recovery. The next chapter of your story could already be 12 kg lighter and filled with energy—and it starts with one smart, habit‑forming step at a time.