Went from 115kg to 100kg

Goal is to get to 85kg by EOY

Here's what worked for me, the things that didn't and how I'm planning to lose the same amount of fat in half the time:

What didn't work

Spending time with people that are against my goals

People are baffled every time I tell them that I am working towards losing fat. I think it's because I am tall and my body distributes fat "well" as I keep getting so many "but you look good".

Looking good was never the point. At 115kg I was feeling horrible constantly. Low energy and low libido is not a great combo. Thankfully by losing weight, my life quality is improved significantly.

I've found that hanging out with such people is dangerous for my goals. It's as if instead of achieving what you want, you gaslight yourself into thinking that you don't really want what you aimed to achieve.

I don't understand why people do this. I think it's to protect their ego somehow. I have seen this happening from parents and friends.

On the topic of people, eating is a very social activity. People usually hangout over dinner or drinks, so being on a diet means that you cannot do all the social activities that you might want.

I would rather just achieve my goals. If it means that I cannot hang out with specific family or friends over food for a few months, that's fine with me.

Not realizing that some of my actions were hurting my progress

You know how some people eat out of boredom? Or eat when they are stressed? The thing is there is no way to lose weight unless you take care of that first.

In my case there were a few things that I would do without realizing that destroyed any progress I would make.

One of them is traveling. This is because when I travel, it takes a while to get back to all the healthy habits you formed (what do i eat? where is the closest gym to my place, etc)

Other thing is having food delivery apps on my phones. It's the simplest thing to impulse buy a pizza or snacks, so I have those apps uninstalled. Took me a while to realize I was doing this.

Not sticking to what was working

Losing fat is not new to me. I grew up as a fat kid and eventually learnt how to lose the fat and manage my weight. Due to starting my business and nomading in the past few years, I somehow stopped all the good habits I had.

For some reason, it was as if I completely forgot everything I knew and start from 0. Stupid.

Smart scales are not that helpful after all

I used to have this smart body scale that measure my fat and muscle. As it turns out it's completely off. Did a dexa scan and the different was 10kg of muscle/fat compared to the dexa results.

Instead of obsessing over the numbers on the scale (did i lose muscle?? did i lose fat??) I check the average of body weight per week and do all the things I know I have to do so that I don't lose muscle -> Lift, eat enough protein, sleep well, drink enough water.

What worked

Boring, simple diets is great

My diet is very boring. It's honestly great. The most complex thing I do is cook eggs in the morning because I love coffee and eggs

The other 2 meals is 2 x 0.5kg of minced chicken breast in the air fryer. I get one pack out of the fridge, season it well, drop it in the airfryer and mix.

After 10 minutes I mix again, and 10 minutes later I have a delicious meal I truly enjoy, every day. Keeps me full, happy and no cravings. Sometimes I might have something extra, like eating something light when I'm out of the house

Win every day

Aka consistency. It sounds obvious I know, but it wasn't obvious while my life was all over the place with my business, travel and health.

When I started that I wanted to sort out my health, I decided that it was the number 1 priority for me. So to get this done, I must eat the right amount of food and exercise, every day. For me to do that I must stop travelling and have a daily routine. Everything fell into place after that.

What's the plan moving forward

The plan is to stick with what works and ditch anything that stops me from achieving my goal (shocking).

What I got right now seems to be working fine so I'll just stick to it until the end of year. The difference is that I also know myself better, what can go wrong or how I end up sabotaging my progress

And that's why I believe I can get very close to my goal by eoy

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