Weight loss is a deeply personal journey that varies for each individual, depending on health, body type, and lifestyle. Before adopting any diet or weight-loss strategy, especially if you have medical concerns, consult your doctor. This article reflects my personal experience, highlighting both the successes and challenges I faced.
The Turning Point
My journey began when I stepped on a scale one day and saw 98 kg staring back at me. I couldn’t believe I had let myself get so close to 100 kg. Looking in the mirror, I realized it was time for a change—not for anyone else, but for my own health and well-being.
The Start
Initially, I tried cutting my meal portions: a full breakfast of my choice, half a portion for lunch, and skipping dinner. This was the hardest phase—I couldn’t stop thinking about food, especially at bedtime. To make it more sustainable, I added two large apples as my evening “dinner.” While this adjustment eased my hunger, the weight loss progress was slower than I had hoped.
Takeaway: This approach might work for those who are patient and seeking long-term, steady weight loss, as it allows you to enjoy your usual meals in smaller portions.
Revamping the Meal Plan
With Chinese New Year approaching in January 2025, I aimed for faster results. After researching caloric needs, I decided to follow a stricter diet. On average, an adult male working a sedentary job requires 1,800–2,100 calories daily. To lose 1 kg per week, I calculated a daily calorie deficit of around 1,000, setting my intake at approximately 1,200 calories per day (400 calories per meal).
My Meal Plan:
I simplified my diet to a consistent meal that fit within 400 calories:
- Ingredients:
- 200–280 g of sweet potato or potato
- 1 whole egg
- 2 egg whites
- Unlimited vegetables (I chose lettuce)
- 2 teaspoons of dark soy sauce mixed with ½ teaspoon of chopped chili
This routine helped me lose weight steadily—1 kg per week. After 8 weeks, I had dropped from 98 kg to 90 kg.
The Challenges
While the results were encouraging, this plan had drawbacks:
- Sensitivity to Other Foods:
After two months, my stomach became highly sensitive. Celebrations and events forced me to deviate from the plan, and consuming oily foods caused immediate discomfort and digestive issues. The worst incident involved severe stomach pain after eating dumplings with chili oil. - Lack of Variety:
Eating the same meals daily can be monotonous, which might not suit everyone.
Conclusion
This approach worked for me, but it’s not without risks. While the simplicity and results were motivating, the downsides, such as food sensitivity and potential nutrient gaps, should not be ignored. Always consult a healthcare professional to ensure the plan aligns with your health needs.
Weight loss is a journey filled with ups and downs. I’m sharing both the positive results and the challenges I faced to help you make an informed decision. If there are updates or changes to my journey, I’ll be sure to share them in the future.