How I lost weight: 2 simple rules

I’ve been in the fence about writing this blog post for a while. This is mostly a tech blog, and there’s plenty of health/food/diet bloggers out there already. But like with the tech stuff I write about, I like sharing tips and tricks that worked for me. So here is how I lost 30kg.

Two simple rules

  1. No more unhealthy snacks
  2. Exercise daily

When I started this “project”, in February of 2020, I was 30kg overweight. My BMI (Body Mass Index) was 34, which is well within the “obese” category. My goal was to get it under 25. It’s now 24, which is “healthy”.

1. No more unhealthy snacks

The first rule is simple enough. Your weight is mostly determined by your calorie intake. My main problem was the “fourth meal”. Chips, cookies, candy, etc. It’s very hard to eat just a few, so don’t eat any. At all. Ever.

I didn’t really change my regular meals, but I did cut down the portion sizes a little. To avoid the “empty ” feeling between meals, apples and bananas are great. But yes, you’ll be hungry sometimes.

2. Daily exercise

If you exercise three days a week, you’ll be tempted to skip a day, and promise yourself you’ll make up for it tomorrow. Except you probably won’t. So do it daily, with no exceptions.

When permitted during the current pandemic, I got to a local gym (twice a week). The other five days I walk or ride my bicycle. Make sure you do at least 30 minutes of continuous exercise each time. That’s the government-recommended minimum amount here in NL. Walks outside are also a great way to clear your mind and get some fresh air.

Things I learned

  • Be strict (but don’t obsess). Both these rules leave no room for exceptions. That’s on purpose. Don’t bargain with yourself.
  • Short term diets do not work. Your food determines your weight. If you return to what you ate before, you’ll eventually weigh what you weighed before.
  • Foods marketed as “healthy” often aren’t. Read the labels, and pick snacks that offer a good “satisfaction to calorie” ratio. And then eat very few of them. I allow myself one snacks between every two meals, and often skip one.
  • Find exercise types you enjoy (or at the very least do not hate). It really doesn’t have to be running (ugh).
  • It is so worth it. You’ll have so much more energy. The difference is night and day.

Following these two simple rules is what worked for me. Obviously, your mileage may vary. I also realize that “eat less, work out more” isn’t exactly a revolutionary insight. If you have other tips, please leave them in the comments.

Roy Tanck
I'm a freelance WordPress developer, designer, consultant, meetup organizer and speaker. In my spare time I love to go out and take pictures of things.