I Was Once 286 Pounds—Now I’ve Lost 143
Have you ever thought, “How can I lose weight in 7 days naturally?” or wondered, “Is it possible to lose 2 kg in a week while still enjoying the foods I love?” I’ve been there too. In fact, a few years ago, I weighed 286 pounds (that’s 143 kilograms). I was unhappy, unhealthy, and felt trapped in my body. The idea of losing weight seemed overwhelming and impossible.
Let me start with a simple truth: I was very overweight, tipping the scales at 286 pounds. The idea of losing weight seemed impossible, like an unachievable dream. But one day, I made a commitment to myself. I wanted to be healthier, feel better, and achieve dreams I thought were out of reach—like trekking to the Everest Base Camp. It wasn’t easy, but it didn’t involve giving up all the foods I loved.
Through a journey filled with ups and downs, I lost 143 pounds. And no, I didn’t follow a strict diet keto plan, a trendy diet chart, or a diet meal plan for weight gain. Instead, I focused on small, sustainable changes that made a huge difference. Here’s how I did it—and how you can too.
Step 1: I Started Walking—A Simple and Accessible Exercise
When I first decided to lose weight, I wasn’t ready for high-intensity workouts. I started small by walking 2–3 kilometers (1.2–1.8 miles) daily. Over time, as my stamina improved, I increased my distance. Today, I walk at least 10–15 kilometers (6–9 miles) every day.
Walking might seem too simple, but it’s incredibly effective. It burns calories, improves mood, and doesn’t require fancy equipment or gym memberships. And yes, it contributes to the much-talked-about 30/30/30 rule for weight loss—30 minutes of exercise, 30 minutes of mindful eating, and 30 minutes of planning for your day. It might be a start.
Walking isn’t just about weight loss; it’s a chance to clear your mind, listen to music or podcasts, and focus on yourself. And for anyone wondering, “How can I lose 1kg a week?” walking can be your answer.
Step 2: I Started Counting Calories—Even the Ones in Drinks
This was a game-changer. I used to consume countless "invisible" calories from drinks like soda, juice, and sugary coffee. By switching to options like diet coke, diet pepsi, or diet mountain dew, I saved hundreds of calories a day.
Calories matter, whether they come from diet meals, snacks, or beverages. Counting them helped me understand what I was consuming versus burning. Apps and tools made it easier to track, and soon it became a habit.
For example, one regular soda contains around 150 calories. If you drink two sodas daily, that’s 300 calories saved simply by switching to diet drinks. Over a week, that’s 2,100 fewer calories—almost enough to lose half a pound!
Step 3: I Created a Daily Calorie Deficit
The golden rule of weight loss is simple math: calories consumed versus calories burned. To lose weight, I ensured I had a calorie deficit every day.
- I calculated my basic calorie needs (how much my body needs to maintain weight).
- I added the calories I burned through walking or other activities.
- I kept my calorie intake slightly below this total.
For example, if I burned 2,500 calories in a day, I ate 2,000–2,200 calories. This steady deficit helped me lose weight consistently without feeling deprived. In order to lose 1 kg you need to burn - BURN ADDITIONALLY - 7 700 kcal. So if you wanna lose 1 kg of fat and keep your deficit at the level of 500 kcal per day, it will take you more than 2 weeks. But wait - before you start crying check what is your balance today: how much kcal you can eat according to your gender, weight, height and age vs how much you actually eat. When I was really obese my basic kcal need was almost 2000 kcal, while I could have easily eat ca. 1500 kcal and feel great. So 500 kcal I could have lost just like that. Of course the lower your diet, the lower you basic kcal need, but if you add to this walking, swimming, other sports and simply be patient - you can easily achieve your goal.
When I reached my target weight, I shifted to maintaining a balance between calories consumed and burned.
Eating What You Love, But Wisely
The best part? I never gave up the foods I love. I have a serious sweet tooth, so I still eat chocolate, cake, and chips. But now, I make choices:
- If I want chocolate, I’ll have one piece—not the whole bar.
- Craving fast food? I’ll enjoy a small meal from McDonald’s but balance it with extra walking.
- Love cola? I stick to diet coke or diet dr pepper, guilt-free.
I also focus on foods that keep me full longer, like high-protein meals and low-calorie options. A single piece of chocolate satisfies my cravings, and does not destroy my plan, but overeating it (like the whole bar or even two as I used to do) means sacrificing other meals—or walking an extra 5 kilometers to burn it off.
Tools That Helped Me Stay on Track
To stay organized, I used my own Daily Planner with Meal Planner at home and a Travel Planner with Meal Trackers when traveling. These tools helped me track my meals, plan my days, and keep everything balanced.
Check my Daily Planner for 2025 and Solo Travel Planner or Travel Planner for Couples with meal trackers here. You can buy them on Amazon.
Why I Don’t Believe in Diets
I hate the word “diet.” To me, it implies temporary restrictions that you’ll abandon once you reach your goal. But if you return to your old eating habits, the weight will come back. Instead, I believe in changing your eating habits permanently.
You don’t need a strict diet meal plan or a hypothyroid diet. You just need balance. Eat the foods you love, but control portions. Track your calories, including those in drinks. Make small changes, like switching from regular soda to diet drinks, and you’ll see big results.
Small Changes, Big Results
Here’s an example: Switching from regular cola to diet coke can save you hundreds of calories a day. Over time, these small changes add up.
Another tip? Avoid skipping meals. Eating regularly prevents your body from storing fat “just in case.” By creating a harmonious relationship with food, your body will trust you—and you’ll feel healthier, happier, and in control.
From 286 Pounds to the Everest Base Camp
One of my proudest moments was trekking to the Everest Base Camp. It was a lifelong dream I thought I’d never achieve. But with perseverance, walking, and changing my eating habits, I made it. I cried when I got there, realizing how far I’d come—not just physically but emotionally.
You Can Do It Too
If you’re ready to change, start today. Make a commitment to yourself. Don’t think of it as a diet; think of it as a lifestyle change. Start small:
- Take a daily walk.
- Track your calories.
- Make small, sustainable changes to your meals and drinks.
Losing weight isn’t about deprivation. It’s about balance, control, and enjoying life to the fullest. Trust me—if I can do it, so can you.
Change the way you think, eat, and move, and you’ll change your life.
Comments
Post a Comment