Today we're sharing an inspiring success story from one of our readers, Ahmed, who managed to lose 30kg (66 pounds) in just one year. His journey wasn't easy, but through determination, lifestyle changes, and a positive mindset, he achieved what once seemed impossible. In this candid interview, Ahmed shares his challenges, strategies, and the lessons he learned along the way.
Ahmed's journey required patience and consistency but led to incredible results
The Turning Point
What motivated you to start your weight loss journey?
"It was during a family vacation about 13 months ago. We were at the beach, and I saw photos of myself that really shocked me. I didn't recognize the person in those pictures. But the real turning point came when I struggled to keep up with my kids while playing on the beach. I was constantly out of breath, and my knees hurt from carrying the extra weight. That night, I decided enough was enough. I wanted to be healthy and active for my family and myself."
Ahmed's Starting Stats
Starting Weight: 115kg (253 pounds)
Goal Weight: 85kg (187 pounds)
Timeframe: 12 months
Biggest Challenge: Emotional eating and sedentary lifestyle
The Transformation Journey
What did the first month of your journey look like?
"The first month was all about small, sustainable changes. I started by cutting out sugary drinks and replacing them with water. I began walking for 20 minutes every day, even if it was just around my neighborhood. The most important change was keeping a food journal to become aware of what and why I was eating. I didn't see dramatic weight loss that first month—only about 3kg—but I was building habits that would last."
Overcoming Challenges
What was your biggest challenge, and how did you overcome it?
"Without a doubt, emotional eating was my biggest challenge. I used food to cope with stress, boredom, and even happiness. When I had a bad day at work, I'd order pizza. When I was celebrating, I'd go out for burgers. To overcome this, I had to develop new coping mechanisms. I started exercising when I felt stressed instead of eating. I also practiced mindfulness and asked myself, 'Am I really hungry, or am I just eating because of how I feel?' It took time, but eventually, I broke that cycle."
Ahmed's Strategy for Emotional Eating
When tempted to eat for emotional reasons, Ahmed would:
- Drink a large glass of water and wait 15 minutes
- Go for a 10-minute walk
- Call a friend or family member
- If still hungry, choose a healthy snack like an apple or handful of nuts
Did you hit any plateaus? How did you push through?
"I hit a major plateau around month 6. I had lost about 18kg but then stayed at the same weight for almost 3 weeks despite doing everything right. It was frustrating, but I learned that plateaus are normal. I consulted with a nutritionist who suggested I change my exercise routine and vary my calorie intake slightly. I started incorporating strength training and interval workouts instead of just steady-state cardio. Within two weeks, I started losing weight again."
Ahmed's Approach to Nutrition
Meal prep became an essential part of Ahmed's success strategy
What changes did you make to your diet?
"I focused on adding healthy foods rather than just restricting 'bad' foods. I made sure to include protein with every meal, which helped me feel fuller longer. I also increased my vegetable intake significantly—aiming to fill half my plate with vegetables. I didn't completely eliminate any foods, but I saved treats for special occasions. Meal prep was crucial—every Sunday, I would prepare healthy lunches and snacks for the week ahead."
Ahmed's Typical Daily Meals
Breakfast: Greek yogurt with berries and a handful of nuts
Lunch: Grilled chicken or fish with quinoa and roasted vegetables
Snack: Apple with almond butter or hummus with carrot sticks
Dinner: Lean protein with sweet potato and steamed broccoli
Hydration: 3-4 liters of water throughout the day
Fitness Evolution
How did your approach to exercise change over the year?
"I started with just walking because that's all I could manage. After a month, I added bodyweight exercises like squats and push-ups. By month three, I joined a gym and started following a structured program. What made the difference was finding activities I enjoyed. I discovered that I love swimming and hiking, so I incorporated those into my routine. Now, I exercise 5-6 days a week, but it doesn't feel like a chore because I look forward to it."
Ahmed's Exercise Routine
Months 1-2: Walking 20-30 minutes daily
Months 3-4: 3 days of strength training + 2 days of cardio
Months 5-12: 4 days of strength training + 2 days of cardio + 1 active recovery day
Current: Mix of weight training, swimming, hiking, and occasional running
Ahmed's Advice for Others
What advice would you give to someone just starting their weight loss journey?
"First, be patient with yourself. This isn't a race—it's a marathon. You didn't gain the weight overnight, and you won't lose it overnight either. Second, focus on progress, not perfection. There will be days when you slip up, and that's okay. What matters is getting back on track. Third, find what works for YOU, not what works for someone else. Finally, celebrate non-scale victories—how your clothes fit, your energy levels, your improved mood. These are often more motivating than the number on the scale."
How do you maintain your motivation?
"I remind myself of how far I've come and how much better I feel now. I keep a few of my old photos on my phone to look at when I need motivation. Also, I set new fitness goals that aren't about weight loss—like being able to run 5K without stopping or lifting a certain weight. Having a support system is crucial too—my family has been incredibly supportive, and I've made friends at the gym who keep me accountable."
Life After Weight Loss
"Losing 30kg has completely transformed my life. I have more energy to play with my kids. I'm more confident at work and in social situations. My health markers have improved significantly—my blood pressure and cholesterol are now in the normal range. But the biggest change has been mental: I've developed discipline and resilience that carries over into all areas of my life. The journey continues—now I'm focused on maintaining my weight loss and building strength. If I can do it, anyone can."
