Body Transformation

How I lost 35kg

Welcome to my body transformation page, I have always struggled with my weight, it comes from being a genuine sweet tooth, I do not simply eat a few lollies or a few chips out of the packet, I eat the lot, I sit down at night to watch TV and can easily eat a packet of chips, a bag of lollies, maybe an ice cream or ice block, maybe a chocolate bar too. Obviously eating like this I tend to put on weight very quickly, the flip side is I have also been able to drop the weight quickly, my issue is playing YO-YO, I guess the best example of this is prior going to Rome in 2019 I weighed 135kg, I wanted to be able to walk around Rome so I went on a 4 month journey to lose weight, I got down to 98kg before getting on the plane.

The YO-YO part is obvious, like so many who diet the weight comes back because I fall back into the habbit of eating like a pig, in 2024 I was back to 130kg, once more I went on my campaign to lose weight, I started at the end of April and by the end of August I was down to 99kg, that is basically 31 kg in 4 months, or for those not on the metric scale that is 68 pound, as an average I was dropping 2.2 kg a week up to around the 100kg mark, had a little wobble at that point because once the brain feels I have achieved I fall off the wagon.

How Do I Drop The Weight?

It is actually pretty simple, simply burn more calories than you consume, the two times I have lost 30kg it was done simply walking, I would walk my way to burning 3,600 calories a day, now I am not one for hard work, so instead of some serious 1 hour walk I would do 4 to 5 smaller walks, maybe 20 minutes and do that 4 to 5 times a day depending on how active I had been during the day, wearing a fitbit allowed me to see how many calories I was burning, as stated I would aim for 3,500 calories burned and then the next trick is consume less, I tend to be able to be pretty strict for a few months, I kind of think if I am going to the hassle of the exercise why ruin it eating, so I would aim for 2000-2200 calories consumed in a day. I do not tend to cound the calories as such, I started adding what I eat into fitbit which gives you a pretty accurate acount of the calories and macros after a while knowing what I was eating as I tended to eat perhaps 3 to 4 different meals then I simply stopped worrying as I knew I was not going over my calorie intake. It is pretty easy to do as there is no real big physical thing, a casual walk 4 to 5 times a day, the commitment part is most likely the times, I would wake up at 5am and do walk 1, usually walk again around 7 before leaving for work, I would walk on my lunch break for walk 3, then I would walk after work before dinner and then again for the 5th walk before bedtime time, usually around 8pm. I think most people can do a casual 20 minute walk, this is not a brisk pace simply walking at your normal walking pace.

The simple math about weight lose, putting it simple, if you burn 7,700 calories more than you consume you will burn 1kg of fat, putting that information into practicle use, I did not want to burn 1kg a week, for me that was going to take too long, I wanted to average 1.5kg a week, so the math there is simple, 10,500 calories burned more than consumed in a week should give me a 1.5kg loss of fat. For me it worked out really easy, I figured I can burn 3,500 with my walks so eating 2,000 which was still a fair amount of food espeically if I was a little careful on what I ate then lossing 1.5kg a week became pretty easy to do, in fact I had many weeks around 2kg and some at 3kg.

Alas YO-YO seems to be my specialty, come April 2026 here I sit weighing in at 121.5 kg, this time I have opted to change things, I am pretty comfortable with my knowledge around calorie deficit, but in my aging years I thought it was time to try the gym and try and not just burn the fat but also add a little muscle, everything I read says its possible even at my age, I am aware adding muscle will in itself burn more fact as just having the muscle on you requires more energy, simply put fat is just stored energy, muscle requires energy to exist, so the more muscle I have the more energy / fat I will burn even laying down in bed.

The New Journey Begins

This time we will put in more effort and see if working much harder yields quicker or better results than just going for a few walks each day, as with before the focus will be on calorie deficit but I will make some diet changes.

Starting Weight : 121.5 KG

Date : 19/04/26

Goal Weight : 95 KG

Date : 06/09/26