I’ve lost and gained over 130 kilos in my life. Along the way, I’ve learned 16 key lessons about weight management, which I’m sharing here.

In 2012, at just 21 years old, I weighed 130.5 kilos. By 2016, I’d slimmed down to 76 kilograms, but two years later, I hit the 90 kilogram mark again. In 2022, my weight kept increasing; by April 2023, I was 104 kilos again.

Today, at 34 years old, I weigh 83 kilos. I don’t drink, I don’t smoke, I exercise, and both my body and soul feel fantastic. After 12 years of battling with weight, I’m ready to share my story in this quick 5-minute read. Ready, steady, go!

1. Your lifestyle reflects in your appearance

Your weight mirrors your diet and activity level. Based on my experience, about 75% of weight management comes down to nutrition, while the remaining 25% is sport. Diet really is the key.

2. Exercise alone won’t save you

While exercise helps you feel energized and proud of yourself, the importance of sports in weight loss is exaggerated. You can’t “out-exercise” nutrition mistakes. Frankly, it’s much easier to skip eating those extra 100 calories than to burn them off through exercise.

3. Portion control is a game changer

For me, cutting down on portion sizes produces the most dramatic results. Weight gain happens when we consume too many calories, and weight loss requires a calorie deficit. Start with small changes: order one dish instead of two, skip dessert, or stop eating when you’re no longer hungry.

4. Don’t stress over daily weight fluctuations

Your weight will naturally fluctuate daily, sometimes by as much as 1.5 kilos. I weigh myself every morning but focus on the average weight over the week. That’s the number that matters.

5. Diets don’t work

Back in 2012, my first weight loss experience allowed me to lose 36 kilos on the Dukan Diet, a trendy thing back then. But within a year, I regained 20 kg. Why? Because diets are temporary. Once the restriction is over, your brain pushes you to return to old habits. Sustainable weight management requires a lifestyle change, not a short-term fix.

6. Fasting and eating twice a day

Fasting is a starvation-based eating regimen where you can only eat at a specific time during the day. It doesn’t inherently cause weight loss, but it can reduce your eating window, which often means fewer calories consumed. At the moment, I typically eat two meals a day: a late breakfast around 11 AM and a lunch/dinner at 5 PM.

7. Find a sport you love

Exercise should feel exciting, not like a chore. Sports keep you fresh and energized, giving you a great reason to be proud of yourself. But I know that any activity can get boring, so I try to choose activities I’m always VERY interested in, even when I’m lazy, it’s raining or I have a long commute.

I’ve enjoyed football, squash, and running, but tennis is my passion now. Some people love the gym, dancing, cycling, or golf. The key is to find an activity you genuinely enjoy.

8. Build muscle

Muscle burns more energy than fat, even at rest. While I’m not a fan of the gym, I know that having more muscle makes maintaining a healthy weight easier.

9. Sleep is non-negotiable

Okay, I know, the usual lectures about sleep are very boring. We all know sleep is essential, but I only started taking it seriously last year (as I started using Whoop). I’ve noticed that I snack more when I sleep less than 6.5 hours — likely because my body craves carbs for energy. Prioritizing sleep has helped me curb overeating.

10. No food is off-limits

There’s no such thing as “good” or “bad” food — it’s all about balance. I follow the 90/10 rule. You can eat some synthetic candy bar (why would you, though?) or burgers drenched in a sauce as long as you eat clean, minimally processed foods 90% of the time. 

11. Load up on veggies and greens

Vegetables are packed with fiber and water, making you feel fuller with fewer calories. It’s better to be satisfied after eating half a plate of fresh veggies than a heavier meal like fried fish with chips and bread.

12. Carbs aren’t the enemy

Carbs are awesome! They have a bad reputation, but they’re essential for energy. The key is moderation. Most of us simply eat MORE carbs than we need.

13. Quit alcohol and smoking

Last year, I gave up alcohol entirely and quit smoking (again, I only smoked for 4 months after a 10-year break). Almost immediately, my weight started to drop. 

14. Check Your Hormones

Sometimes, weight issues stem from hormonal imbalances, not just overeating and being “lazy”. A preventive medicine doctor (who cost me a small fortune) identified my hormone levels as a problem. After a course of supplements, I lost 15 kilos. Turns out the levels of my hormones were off and my body was under constant stress. If you’re struggling, get your hormones checked — it could make a huge difference.

15. Therapy helps emotional eaters

Being in therapy for many years now, I still, from time to time, explore my relationship with food. I can’t say it gives knowledge you can apply right away, but I’ve learned to recognize when I’m eating out of boredom or stress rather than hunger. If emotional eating is your challenge, talk to your therapist — they’ll most likely have strategies to help.

16. Eat slowly

This might be the most important lesson I’ve learned. At one point I used to devour meals in 3-5 minutes, but now I take 10-20 minutes per meal. Inspired by the How to Eat book of Zen Buddist monk Thich Nhat Hanh, as well as vipassana and other meditation techniques, I’ve trained myself to eat mindfully. Eating slower helps me recognize when I’m full, enjoy my food more, and eat in moderation.

If you take away just one thing, let it be this: learn to eat slowly. It’s a simple but powerful tool for self-awareness and healthier eating habits.