{"id":69480,"date":"2026-02-07T08:00:25","date_gmt":"2026-02-07T00:00:25","guid":{"rendered":"https:\/\/www.imoney.my\/articles\/?p=69480"},"modified":"2026-02-05T15:42:43","modified_gmt":"2026-02-05T07:42:43","slug":"30kg-weight-loss-journey-slow-sustainable-diet","status":"publish","type":"post","link":"https:\/\/www.imoney.my\/articles\/30kg-weight-loss-journey-slow-sustainable-diet","title":{"rendered":"The Start Of My 30kg Diet Journey (And Why I\u2019m Treating It Like Investing)"},"content":{"rendered":"

So\u2026 This Happened\u2026<\/b><\/h3>\n

I\u2019m starting a diet journey. Not the dramatic, new year new me kind, but the quiet, slightly nervous kind where you admit this is going to take a while and hope you actually stick with it.<\/span><\/p>\n

This is the start of a very long journey. The goal is to lose 30kg by the end of 2026, which sounds both reasonable and terrifying when written down. No crash diets, no punishment mindset, and definitely no pretending this will be smooth all the way through.<\/span><\/p>\n

There wasn\u2019t a single big moment that triggered this. I\u2019ve known for months that I have been out of shape and that I should really be cutting back on all that rich food. But I always end up saying \u201cI\u2019ll start tomorrow\u201d or \u201cNext week, I\u2019ll really begin this diet\u201d. But after spending a full 9 hours at work in a shirt that was slightly too uncomfortable for my liking, I\u2019ve decided that it is now or never.<\/span><\/p>\n

This is me showing up at the starting line, tying my shoelaces, and saying: let\u2019s see if I can stick with it.<\/span><\/p>\n

How I got Here<\/b><\/h3>\n

What caused my weight gain? Nothing dramatic, honestly. No single bad year, no life-altering event. Just the usual suspects, showing up quietly and consistently.<\/span><\/p>\n

Plenty of rich, fatty foods. Dozens of trips to the convenience store and Mekdi a week \u2014 sometimes for a meal, sometimes just because it was there. Stress eating that didn\u2019t feel like stress eating at the time, just \u201cgetting through the day.\u201d Late nights that messed with my sleep and quietly cranked up ghrelin (<\/span>The \u201cI\u2019m hungry\u201d hormone<\/span><\/a>), so I was tired and hungry more often than not.<\/span><\/p>\n

And then there was the mindset. The familiar \u201cI\u2019ll start next week\u201d loop. Not out of denial, but because next week always felt more realistic than today. Today was busy. Today was tiring. Today deserved a reward. Next week was when I\u2019d be more disciplined, more motivated, more everything.<\/span><\/p>\n

None of this felt excessive at the moment. Each decision, on its own, seemed harmless. One afastest. But stacked together, over months and years, they compounded. Slowly enough that I barely noticed. Until I did.<\/span><\/p>\n

That\u2019s how the weight crept up. Not suddenly. Not loudly. Just patiently, while I kept telling myself I\u2019d deal with it later.<\/span><\/p>\n

The Big Goal<\/b><\/h3>\n

I\u2019ll be honest with you. I\u2019m currently over 110kg. At 175cm tall, that puts me squarely in the obese category. On paper, a \u201chealthy\u201d weight for someone my height sits somewhere between 55kg and 75kg, but let\u2019s walk before we run.<\/span><\/p>\n

Right now, the target is 80kg by the end of 2026. Still technically a little overweight, but worlds healthier than where I am today. That means losing roughly 30kg over the next couple of years. It\u2019s a big number, yes, but it\u2019s not unreachable.\u00a0<\/span><\/p>\n

So why the long timeline? Because I\u2019m deliberately not going all-in. No crash diets. No punishment mindset. No pretending I can suddenly live like a fitness influencer who wakes up at 5am for cardio and meal preps chicken breast for the rest of their life. I\u2019ve seen how those stories usually end \u2014 burnout, binge cycles, and a quiet return to old habits.<\/span><\/p>\n

This Isn\u2019t A Transformation Challenge. It\u2019s A Progress Journal<\/b><\/h3>\n

My main strategy is simple: calorie deficit. Eat a little less, more consistently, over a long period of time. No extreme restrictions. No food groups being demonised. Just learning to control portions, make better choices more often, and accept that progress will be uneven.<\/span><\/p>\n

That also means I won\u2019t be obsessively tracking everything. I\u2019ll weigh myself sometimes, but not religiously. More importantly, I\u2019ll be paying attention to things that don\u2019t show up on the scale: energy levels, sleep quality, how often I\u2019m reaching for food out of habit instead of hunger. The goal is to change patterns, not just numbers.<\/span><\/p>\n

And yes, setbacks will happen. There will be weeks where nothing moves. There will be days where I eat terribly and regret it slightly. I\u2019m not pretending otherwise. This journal isn\u2019t here to hide the mess, it\u2019s here to document it.<\/span><\/p>\n

If this all sounds familiar, it\u2019s because the logic is exactly the same as personal finance. Sustainable weight loss works a lot like long-term investing. Slow progress compounds. Small, boring decisions matter more than dramatic ones. And just like money, you don\u2019t blow up the entire plan because of one bad month.<\/span><\/p>\n

I\u2019m not trying to get rich overnight. I\u2019m not trying to get fit overnight either.<\/span><\/p>\n

I\u2019m just trying to make better decisions often enough that future me feels the difference.<\/span><\/p>\n

Why I\u2019m Writing This Publicly<\/b><\/h3>\n

Writing this forces me to be honest with myself first. It\u2019s easy to gloss over bad weeks when no one\u2019s watching, but harder to pretend progress is linear when you\u2019re documenting it in real time.<\/span><\/p>\n

If even one person sees themselves in this: the slow starts, the setbacks, the quiet wins, then it\u2019s worth sharing. At the very least, this will be a reminder to future me that change doesn\u2019t happen in a straight line. It happens by showing up again, even after you slip.<\/span><\/p>\n

So How Is It Going So Far?<\/b><\/h3>\n

I started this journey about four weeks ago. Since then, I\u2019ve lost about 2kg. Nothing dramatic, but progress nonetheless.<\/span><\/p>\n

On most days, I\u2019ve been keeping my calorie intake under 1,800 kcal. Not aggressively low, but comfortably below what the average adult male would normally consume. It\u2019s enough to create a deficit without making every day feel like a test of willpower.<\/span><\/p>\n

To manage hunger, I\u2019ve been leaning heavily on protein. Lots of grilled chicken and fish, and an honestly impressive number of eggs (Seriously, if you\u2019re planning to eat in a calorie deficit, eggs will quickly become your best friend). In fact, protein has been especially important since I\u2019ve cut back on most carbohydrates. Carbs are great for energy, but they\u2019re also calorie-dense, and right now I\u2019m prioritising fullness and sustainability.<\/span><\/p>\n

The biggest challenge so far? Cost. To everyone\u2019s (Or no one\u2019s) surprise, eating \u201cclean\u201d can actually be more expensive than eating whatever you want. I haven\u2019t started keeping track of the costs yet, but I know for a fact that I\u2019ve been swiping the card for meals more often this past month.\u00a0<\/span><\/p>\n

That said, this is partly on me. I\u2019ve mostly been eating out while adjusting to this new routine. Starting February, I plan to cook more meals at home and actually track the food costs properly, so I can report back with real numbers in the next entry.<\/span><\/p>\n

Hopefully, Lunar New Year doesn\u2019t derail things too badly. Either way, I\u2019ll be back next month with an update. Real progress, real numbers, and no pretending.<\/span><\/p>\n

So long for now.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

This isn\u2019t a Day 1 transformation post. It\u2019s the start of a long, realistic diet journey, tracked honestly, imperfectly, and a lot like personal finance.<\/p>\n","protected":false},"author":58,"featured_media":69481,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[256],"tags":[3153,469,1432,3152,767,3154],"class_list":["post-69480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-diet","tag-food","tag-health","tag-healthy","tag-lifestyle","tag-nutrition"],"acf":[],"yoast_head":"\nMy 30kg Weight Loss Journey: A Slow, Sustainable Diet<\/title>\n<meta name=\"description\" content=\"A realistic 30kg weight loss journey focused on slow progress, calorie deficit, sleep, and habits. 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