My Weight Loss Journey: Finding Sustainable Success Through Science and Self-Care

Like many others during the COVID-19 pandemic, I found myself at my highest weight ever — 130 pounds. Between stress eating, minimal exercise, and being confined indoors, the pounds had slowly crept up. While that might not sound like much to some, on my frame, it was significant. This is the story of how I transformed not just my body, but my entire approach to health and wellness.

The journey began in January 2024. At first, I did what most people do: tried random exercises and halfheartedly added some vegetables to my diet. The result? A measly one pound per month weight loss that left me frustrated and questioning if real change was even possible.

Then came an unexpected source of motivation: an AI tool on Facebook that showed me a visual of my goal weight. It sounds silly, but seeing that image triggered something in me. It wasn't about looking like some idealized version of myself — it was about proving I could achieve something I set my mind to. But motivation without method is just wishful thinking. I needed a plan.

The Science of Sustainable Weight Loss

One thing became clear in my research: quick fixes don't last. According to Harvard Health, sustainable weight loss comes from replacing unhealthy habits with healthy ones — not for a few weeks, but permanently. Those "lose 20 pounds in 2 weeks" programs? They're typically just water weight and muscle loss, setting you up for failure.

Instead, I divided my journey into two strategic phases:

Phase 1: Cardio and DanceThe focus here was on sweating — lots of it. While many people think sweat equals fat loss, the science is more nuanced. Research shows that fat actually leaves our body primarily through breathing (as carbon dioxide) and partially through water in sweat and urine. But the cardio that makes us sweat is crucial for creating the calorie deficit needed for fat loss.

Phase 2: Body ToningThis phase was designed to shape and strengthen my body once I reached my target weight of 108 pounds. It's not just about being slim — it's about being strong and healthy.

The Surprising Truth About Weight Loss Patterns

Here's something fascinating I discovered: Studies indicate that men and women lose weight differently. While men tend to drop pounds faster, women often notice inches disappearing first. This knowledge helped me stay motivated even during weeks when the scale didn't budge, but my clothes fit better.

I maintained a steady pace of 1-2 pounds per week, which aligns perfectly with what health experts recommend as a sustainable rate. The changes were most noticeable in my face, arms, legs, and particularly my midsection.

Revolution in the Kitchen

My Cosori Airfryer became my secret weapon in 2021. As a french fry enthusiast, switching to air-fried versions was a game-changer. After a while, traditional deep-fried foods started feeling heavy and uncomfortable — my body had adapted to cleaner eating.

Instead of focusing on elimination, I concentrated on addition: more fiber and protein. Research has shown that dietary fiber intake, independent of other factors, promotes weight loss and helps people stick to their healthy eating plans. I filled my plate with steamed vegetables, hearty soups, and fresh salads.

The Elimination Game

Let's talk about something nobody likes to discuss: the importance of regular elimination. Studies have demonstrated that higher fiber intake is a key predictor of weight loss success. It's not just about what goes in — it's about what comes out too.

I made strategic decisions about certain foods. Red meat became an occasional treat rather than a staple. Bacon and sausage? They're now special-occasion foods, enjoyed every few months rather than weekly.

I also adopted the Japanese principle of eating until 80% full — a practice that's helped me naturally control portions without feeling deprived. This simple rule has transformed my relationship with food, especially at social events and buffets.

I was not able to wear these orange pants a year ago! Now it's loose on me.

A New Definition of Self-Care

As I near my goal weight (I'm at 109 pounds now, just one pound away!), I've realized something profound: true self-care isn't about indulgence — it's about respect for your body. It's not found in a slice of cake but in the daily choices that make you feel strong, energized, and healthy.

The three inches I've lost around my waist tell only part of the story. The confidence I've gained, the habits I've built, and the knowledge I've acquired about my body are the real victories.

Remember this: sustainable weight loss isn't about quick fixes or extreme measures. It's about making informed, sustainable changes that become your new normal. Whether your goal is 5 pounds or 50, the principle remains the same — choose the path that you can walk for life, not just for a season.