On 20th December 2023, I was panting heavily and feeling out of breath after climbing stairs with only 10 levels. Every day after that, I noticed I was getting easily tired after walking. Looking in the mirror, I could not recognize me as I looked like a shadow of myself. My cloths couldn't fit anymore as I have gone from a size 10 to a size 14. This meant I had to buy new cloths. 

Two weeks (January 6th, 2024) after my panting experience, I gained courage to step on the scale. My jaw dropped open. “200 pounds!” I screamed. It was at this point I decided that one of my major goals for 2024 was to lose weight. 

Firstly, I decided to set a realistic goal and duration. I wanted to be at 156 pounds by the end of June. I promised myself I’d return to feeling lighter and healthier in the next 6 months.

Then I got to work. I had to research how other people had done it in the past. I avoided anyone who mentioned going to the gym because I went to the gym regularly in 2023, and my scale still read 200 pounds. There just had to be another way. 

This is when I discovered “calorie deficit.” Calorie deficit means living on fewer calories than your body needs to maintain your current weight.

My next question was, how many fewer calories should I aim to consume weekly to achieve my goal? Research showed me that to lose 1 pound, I needed to consume 3500 calories less. I realized that to lose 44 pounds in 22 weeks, I had to lose 2 pounds weekly. So, I needed to eat 7000 fewer calories than my body required every week.

At 200 pounds, my body required 16,100 calories every week and 2,300 calories every day (I used the FatSecret app to calculate this). This might feel like a lot of math, but trust me, it helped greatly.

In order to practice the calorie deficit, for the next 6 months, my target was to consume 9,100 calories weekly and 1,300 calories daily.

To track this, I got a food scale and measuring cups and downloaded the FatSecret app, where I logged all my meals, from cooked meals to the tiniest snacks. I started drinking a lot of water and ate twice a day. I usually had my first meal by noon, which was something light. Then, my second meal is between 6 and 7pm.

It felt so burdensome at first, but after a while, I got used to this routine. I could eat whatever I wanted so long as I didn’t go over 1,300. I had a lot of wise choices to make. I love my juice and soda. Instead of grabbing a big bottle of Coke (270 calories), I would go for the smallest can (90 calories).

Movement also helped me burn calories. I incorporated movement into my everyday activities. Instead of using the elevator for any trip less than 4 floors, I used the stairs. It was tough initially, but I gradually eased into it. I also tried to take walks as much as possible, aiming for 10,000 steps a day (or at least 6,000). I didn’t hit this benchmark every day, but I got close on most days — progress over perfection.

I picked a day every week to check my weight. Every Sunday, just before I took my bath, I would check my weight. It gave me feedback on how good my choices were for that week and the motivation to keep going. I avoided checking every day because that would discourage me. I recorded my weight in my weight tracking sheet (download free weight tracker here). 

I also set up an accountability system with my fiancée. Every Sunday evening, we review the total calories I consumed and how much I weighed that week. I learned that whatever you don’t measure, you can’t improve.

After the first month, I weighed 185.6 pounds, and by the 18th week (almost 5 months in), I weighed 170.5 pounds. At this point, I loved how I looked. I felt 154 pounds would make me look too lanky. So, 170 pounds became my new goal. Every week after that, I took steps to maintain my new weight.

Honestly, it’s not as difficult as when I started because my appetite adjusted. This is a journey I am super proud of. Having a very strong “why” and accountability helped me stay true to this journey. I moved from a size 14 back to a size 10. I can run on the stairs without panting. I generally feel good about how my body feels and looks. If you want to embark on a similar journey, then you have a road map to use.

Remember that God wants us to take care of our bodies because our bodies are the temples of God, and we need these bodies to function here on earth.

Cheers. I am rooting for you.

If this resonates with you, drop a comment and also share with a friend who would find this helpful on their journey.