💡 Top Advice from People Who Lost 20+ kg
1. “Don’t chase quick fixes—think long-term.”
“I wasted years trying extreme diets. What worked was slow, consistent change.”
- Crash diets might help you lose water weight, but you’ll likely regain it.
- Sustainable loss (0.5–1 kg/week) is the sweet spot.
- Focus on changing habits, not just weight.
2. “Tracking was a game-changer.”
“I didn’t realize how much I was eating until I started tracking.”
- Use apps like MyFitnessPal, Cronometer, or Lose It.
- Helps you learn portion sizes, calorie density, and hidden sugars/fats.
- Even tracking for just a few weeks builds awareness.
3. “Walking every day changed everything.”
“I started with 15 minutes. Now I do 10,000 steps daily.”
- Walking is low-impact, sustainable, and burns calories.
- Combine with strength training later to preserve muscle mass.
4. “I stopped drinking my calories.”
“Switching from soda and juice to water saved me hundreds of calories daily.”
- Cut out sugary drinks, lattes, alcohol.
- Switch to water, sparkling water, or black coffee/tea.
5. “I learned to cook simple meals.”
“I meal prepped 2–3 basic dishes a week. Nothing fancy.”
- Helps control ingredients and portions.
- Focus on protein + veg + healthy carbs/fats.
- Example: grilled chicken, roasted veggies, quinoa.
6. “It’s more mental than physical.”
“Weight loss was about managing boredom, stress, and emotions.”
- Recognize emotional or binge eating triggers.
- Build non-food coping strategies (journaling, walks, hobbies).
- Practice self-compassion—slip-ups happen.
7. “Plateaus are normal—don’t panic.”
“I hit several plateaus. I just stayed consistent, and the scale moved again.”
- Body adapts—tweak calories, increase activity, be patient.
- Measure success by photos, inches lost, clothes fitting, not just weight.
8. “I built a routine, not motivation.”
“I didn’t feel motivated every day. But my routine carried me.”
- Motivation fades—discipline and routine sustain progress.
- Build habits that fit your life: meal prep Sundays, workout M/W/F, etc.
9. “Find your ‘why.’”
“Wanting to look good wasn’t enough. I wanted to live longer and feel better.”
- Write down your deep reason: health, family, energy, confidence.
- Revisit it often to stay grounded.
10. “Don’t try to be perfect—just be consistent.”
“I still eat pizza sometimes. The key is bouncing back.”
- 80/20 rule: 80% healthy, 20% flexible.
- One bad day doesn’t ruin your progress. Keep going.
📌 Want to Apply This?
Let me know and I can:
- Help you build a daily checklist or tracker based on these habits
- Share simple high-protein meal ideas
- Suggest beginner workouts that others have used
- Connect you with online communities or YouTubers who’ve documented their 20+ kg losses
Would you like a sample weekly plan inspired by these success stories?
