Weight loss is something many people aim for, but it often feels challenging due to various circumstances. I managed to achieve significant weight loss, shedding 16 kg (around 35 pounds) over four months, with the help of the OMAD (One Meal a Day) diet and intermittent fasting. Friends, family, and even relatives frequently ask me about the steps that led to my weight loss transformation.
My weight had steadily increased from 59 kg to 68 kg, and none of my clothes fit me anymore. Feeling desperate to lose weight, I decided to take control of my health. I followed the OMAD (One Meal a Day) diet for about two months, which significantly contributed to my weight loss. After two months, I transitioned to intermittent fasting, which helped me maintain the progress I had made.
Through this journey, I learned several key steps that were crucial in helping me shed the weight. Here’s what worked for me and could inspire others looking to embark on their weight loss journey.
Be Determined
The first step to losing weight is making a firm decision and committing to it. Weight loss isn’t just about looking good—it’s about improving your overall health and well-being. Once you’ve decided to lose weight, don’t wait for a specific date, like January 1st or February 1st, to begin. Delaying your start often leads to further procrastination and postpones your progress.
I started my weight loss journey on August 21st, right in the middle of the month, without waiting for a “perfect” date like the 1st of September or the New Year. Taking immediate action was key to building momentum. If you miss the first day you planned to start, you’re likely to postpone it again. So, don’t wait—start today! Taking that first step is crucial in setting the tone for your long-term success
Buy a Weighing Machine
Buying a weighing machine may sound simple, but it’s a crucial first step toward your weight loss goal. Regularly tracking your weight keeps you accountable and helps you understand which foods are contributing to your progress. Weighing yourself daily allows you to see even small changes, like losing 1 kg, which can be incredibly motivating.
I weigh myself at least twice a day—once in the morning after waking up and again before going to bed. This habit helps me stay mindful of my choices. For example, if I eat something I shouldn’t, like gluten or sugary foods, I can quickly notice weight fluctuations. The immediate feedback reminds me to avoid foods that hinder my progress and stay focused on my goals. A weighing machine is not just a tool—it’s a motivator and a guide on your weight loss journey.
OMAD Diet: My Weight Loss Journey
I followed the OMAD (One Meal a Day) diet, which involves eating just one meal within a specific time window each day. However, I made slight adjustments to suit my needs by extending my eating window to 2-3 hours instead of the traditional 1 hour. Outside of this window, I consumed only drinks to stay hydrated and maintain energy levels. Below are the drinks and foods that were key components of my OMAD journey.
Drinks
I prioritized hydration and started my day with warm lemon water or black coffee without sugar. I drank a variety of liquids throughout the day, including detox water made with mint, cucumber, and lemon slices left to infuse overnight in the refrigerator. These drinks helped me stay refreshed and energized. My go-to drinks included:
- Detox Water
- Black Coffee
- Lemon Water
- Vinegar Water
Foods
Many people ask what I ate to lose weight, so here’s the detailed breakdown:
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Quinoa
I avoided white rice during my weight loss journey, except on rare occasions like gatherings or parties. Quinoa became my staple because of its nutrient density and ability to keep me fuller for longer. Although not my favorite, it was a reliable substitute for rice. -
Legumes
Legumes like lentils, chickpeas, beans, and peas provided plant-based protein, fiber, and essential nutrients such as iron, folate, and magnesium. These were a constant in my diet and remain so even now. -
Chapati
I ate chapati occasionally, usually once a week. To avoid gluten (since I am sensitive to it), I preferred chapati made from buckwheat flour, millet flour, or gram flour instead of whole wheat. However, making chapati was time-consuming, so I mostly relied on quinoa. -
Bean Sprout Noodles or Thukpa
Being a fan of spicy food, I occasionally enjoyed bean sprout-based chowmein or thukpa. Using bean sprouts as a noodle substitute made these dishes low-carb, gluten-free, and highly nutritious. -
Vegetables
My diet included low-calorie, high-fiber vegetables like spinach, lettuce, kale, broccoli, cauliflower, carrots, beets, eggplant, okra, cucumber, and zucchini. These were often prepared as vegetable curries to provide flavor and variety. -
Fruits
I chose low-sugar fruits like berries, apples, pears, citrus fruits, watermelon, cantaloupe, and avocados. These fruits added natural sweetness and nutrients while supporting weight loss. -
Nuts
Nuts like almonds, walnuts, and cashews were a staple in my meal. They provided healthy fats, magnesium, and antioxidants, helping me stay energized and balanced. -
Dairy
Dairy products like milk, yogurt, and cheese are nutrient-rich and great sources of calcium and protein for those who can tolerate them. I used to include dairy in my meals when following the OMAD (One Meal A Day) diet, but I’ve recently started avoiding it due to my acne-prone skin. -
Sweet Potatoes
I enjoyed baked sweet potatoes once a week for their fiber, vitamins, and antioxidants. They were a nutrient-rich energy source but not part of my daily routine due to their higher carbohydrate content. -
Buckwheat
Although I’m not a fan of its bland taste, I included buckwheat once or twice a week for its low-calorie, high-fiber, and protein content, which promotes satiety and supports weight loss.
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Olive Pickle
I occasionally ate olive pickle as a flavorful addition to my meals. Its strong taste helped control overeating, but I consumed it in moderation due to its sodium content. -
Oats
Oats were another staple, eaten at least once a week. Topped with fruits, nuts, or seeds, they provided sustained energy and supported weight loss.
By following this OMAD diet with my personalized adjustments, I achieved significant weight loss while maintaining balanced nutrition. The combination of nutrient-dense foods and strategic eating habits was the key to my success.
What My Plate Looks Like
Here are the meal options that formed the basis of my OMAD diet, ensuring variety, balance, and nutrition:
Option 1: Quinoa, vegetable curry, yogurt, salad, and lentils. After the meal, I included some nuts and fruits.
Option 2: Chapati, vegetable curry, yogurt, salad, and lentils. To finish, I had some nuts, fruits, and a glass of milk.
Option 3: Bean sprout noodles or thukpa packed with vegetables like carrots, onions, broccoli, and bell peppers. I followed this with nuts and fruits.
Option 4: Oats soaked overnight in milk, topped with lots of fruits and nuts. For something salty to balance my sodium levels (as I have low blood sugar), I added lentils or salad.
Option 5: Buckwheat served with vegetable curry, salad, and olive pickle.
Option 6: Quinoa salad mixed with vegetables and yogurt.
Option 7: Baked sweet potatoes paired with fruits, vegetables, and olive pickle.
Each of these plates is nutrient-dense, satisfying, and tailored to support my weight loss journey while keeping me energized and balanced throughout the day.
Exercise: My Approach to Staying Active
If I’m being honest, I didn’t exercise every day during my weight loss journey. However, I made it a point to stay active at least once or twice a week. On some weeks, I managed to do 10-15 minutes of exercise for two days, while other weeks were less active, with just one short session of about 5 minutes. When time was tight or I felt lazy, I focused on simple activities like doing 50 crunches in bed.
Occasionally, I would walk on the treadmill or outdoors for 1-2 hours, depending on my mood and schedule. When using the treadmill, I inclined it to increase calorie burn and make the workout more effective. While I wasn’t consistent with exercise, I ensured that no week passed without some form of movement, no matter how small.
In conclusion, my weight loss was largely driven by my diet, but exercise played a supporting role. The more you move, the more calories you burn, which aids weight loss. Whether it’s a long walk, short bursts of exercise, or even crunches in bed, any movement contributes to your progress. The key is to stay active in some way, even if it’s not every day.
Foods and Beverages to Avoid
This is one of the most important steps in any weight loss journey: being mindful of what you consume. The phrase “you are what you eat” rings true, as what you put into your body directly impacts your health and progress. I made a conscious effort to avoid foods and beverages that hindered my goals. While there were occasional exceptions for family or social gatherings—because saying no can sometimes feel disrespectful—I kept these moments rare, around once a month or up to 3-4 times a month at most. However, indulging 3-4 times a week was a strict no. In such cases, it’s important to communicate your goals with friends and family to gain their support.
Here are the foods and beverages I avoided as much as possible:
1. Sugar
I avoided sugary foods and drinks such as cakes, cookies, candies, pastries, sodas, and energy drinks. These foods are high in calories but provide little nutritional value, often causing energy spikes followed by crashes, increased cravings, and weight gain. Cutting out sugar was one of the key steps in my weight loss journey.
2. Gluten
While gluten is safe for most people, I chose to avoid it because of my sensitivity. Gluten-containing grains like wheat, barley, and rye can cause bloating, discomfort, and inflammation in sensitive individuals. Gluten is also often hidden in processed, calorie-dense foods, which can hinder weight loss. While gluten has its nutritional benefits for those who can tolerate it, I avoided it as much as possible to stay on track.
3. Eating Out
I significantly reduced how often I ate out, which helped both my health and finances. Restaurant meals are typically higher in calories, unhealthy fats, and added sugars, with oversized portions that make overeating easy. Before my weight loss journey, I used to eat out 2-5 times a week, but I cut this down almost entirely. Cooking at home allowed me to control ingredients and portion sizes, which played a significant role in my progress.
4. Rice
Rice is a staple in many Asian diets, including mine, but I limited my intake during my weight loss journey. I avoided rice as much as possible because I tend to overeat when it’s on my plate. White rice, in particular, has a high glycemic index and low fiber content, causing blood sugar spikes and increased hunger. While I occasionally indulged during social events, I focused on healthier alternatives like quinoa or legumes.
5. Potatoes
While potatoes are a nutrient-dense and versatile food, I avoided them, especially fried potatoes, which are calorie-dense and easy to overconsume. Although baked or boiled potatoes can be part of a balanced diet, I chose to minimize them to avoid overindulging and stay within my calorie goals.
By eliminating or minimizing these foods and beverages, I stayed on track with my weight loss goals. Avoiding them doesn’t mean deprivation—it’s about making mindful choices to support your journey toward better health.
Important note
I am a vegetarian, so I did not include meat or eggs in my diet. However, you can incorporate them into your diet if you choose. Keep in mind that meat, especially red and processed meats, can be calorie-dense and high in unhealthy fats, which may contribute to weight gain if consumed in excess. Personally, being vegetarian has aided my weight loss journey, as it naturally shifted my diet toward plant-based, nutrient-dense foods that are lower in calories and saturated fats.
Avoiding meat helped me lose weight faster, but if you’re also planning to exclude meat from your diet, it’s crucial to ensure you’re getting enough protein and other essential nutrients, such as iron and vitamin B12, which are more abundant in meat. Incorporating foods like legumes, tofu, quinoa, fortified plant-based products, and supplements can help fill these nutritional gaps effectively.
Follow Doctors on YouTube
During my weight loss journey, I turned to YouTube to learn more about the foods and diets that support weight loss. Watching educational videos helped me understand what my body needs and how to optimize my OMAD (One Meal a Day) diet. I followed Dr. Eric Berg DC and Dr. Sten Ekberg, both of whom provide valuable insights into OMAD, intermittent fasting, and the best foods to include during a weight loss journey. Their videos offer practical tips, science-backed advice, and clear explanations that can help anyone better understand how to approach weight loss. If you’re starting your journey, I recommend checking out their content to gain a deeper understanding of diet and nutrition.
Doctor Check-Up
Before embarking on a weight loss journey, it’s essential to consult a doctor and undergo a thorough health check-up. Understanding your body’s current state, including identifying any nutrient deficiencies, is crucial for creating a sustainable and healthy plan. Deficiencies can make it difficult to follow diets like OMAD (One Meal a Day) and might lead to more harm than good if not addressed properly. For instance, I had my blood tested and discovered that I had anemia and deficiencies in iron and vitamin D. To ensure my health wasn’t compromised, I took supplements to address these deficiencies while sticking to my weight loss diet. This proactive step allowed me to lose weight safely and effectively without risking my overall well-being.
Hurdles I Faced During My Weight Loss Journey
Losing weight is a challenging journey, and I encountered several hurdles along the way. Here are some of the key challenges I faced and how I overcame them:
Cravings and Temptations:
One of the biggest hurdles was resisting cravings for sugary foods, snacks, and comfort meals. Social gatherings and family events made it even harder to avoid these temptations. I tackled this by planning my meals ahead and finding healthy alternatives like fruits, nuts, or dark chocolate to curb cravings.
Social Pressure:
Friends and family often questioned my dietary choices or encouraged me to indulge, especially during special occasions. Explaining my weight loss goals and getting their support helped, but at times, I had to politely refuse certain foods.
Energy Fluctuations:
Following the OMAD diet initially caused low energy levels, especially in the beginning. Staying hydrated, drinking detox water, and consuming nutrient-dense meals during my eating window helped me adjust over time.
Time Management:
Preparing healthy, balanced meals required extra effort and planning, especially with a busy schedule. To save time, I started batch cooking and pre-preparing certain foods like legumes, quinoa, and vegetables.
Emotional Eating:
Stress or emotional moments made me crave unhealthy comfort foods. Recognizing these patterns and finding healthier coping mechanisms, like walking or journaling, helped me stay on track.
Lack of Exercise Motivation:
There were weeks when I felt too lazy or busy to exercise regularly. To address this, I reminded myself that even a 5-minute workout or a short walk was better than nothing and kept me moving.
Plateaus:
At times, my weight loss stalled despite sticking to my routine, which was frustrating. I overcame this by reassessing my diet, increasing my activity level, and incorporating new foods to kickstart progress.
Nutritional Deficiencies:
A blood test revealed deficiencies in iron and vitamin D, which made me feel fatigued and affected my motivation. Taking supplements as advised by my doctor helped me address these issues and continue my journey.
Overcoming Rice Addiction:
As an Asian, rice was a staple in my diet, and avoiding it was difficult. I gradually replaced it with alternatives like quinoa and legumes, which kept me fuller for longer and supported my weight loss.
Staying Consistent:
Maintaining consistency with my diet and habits was perhaps the toughest hurdle. Reminding myself of my goals, tracking my progress, and celebrating small wins helped me stay focused.
Stages of My Weight Loss Journey
Weight loss is a transformative process, and my journey involved distinct stages, each with its own challenges and successes. Here’s how I progressed through the various stages of losing weight and maintaining it:
1. Water Loss Stage
When I began my weight loss efforts, I noticed an immediate drop of around 2 kg in the first week, reducing my weight from 68 kg to 66 kg. This was mainly water weight, but it was incredibly motivating to see progress so quickly. Seeing the scale move down gave me the confidence to stay committed to my goals.
2. Fat Loss Stage
With a consistent diet and focus, I lost 4-5 kg within the first month, bringing my weight down further. However, social gatherings posed a challenge. During weeks with frequent gatherings, I noticed a weight gain of 3-4 kg, as I indulged in tasty, oily, and sugary foods. To balance this, I limited my meals at home and made those gatherings my OMAD (One Meal a Day). Drinking lots of water helped me control overeating during these times.
When gatherings were less frequent, I lost weight faster by sticking to a homemade diet, light exercise, and staying hydrated. Within two months, I lost a total of 10 kg, showing that consistency and discipline yield results.
3. Plateau Stage
After the initial rapid weight loss, I hit a plateau—a common phase where progress slows or temporarily stalls. This phase was frustrating but normal. Through research, I identified the reasons behind my plateau: stress, lack of sleep, and slightly higher calorie consumption. To overcome this, I made the following changes:
- Reduced portion sizes.
- Introduced 24-hour fasting once every two weeks to encourage fat burning when glycogen stores were depleted.
- Prioritized better sleep and stress management.
These adjustments helped me break through the plateau. For those considering fasting, ensure you stay hydrated and consult a doctor if you have underlying health conditions. Since I have low blood pressure, I practiced fasting cautiously.
4. Achieved Weight Loss
By the end of three months, I had reached my goal, losing a total of 15 kg. The journey was challenging but rewarding. Fitting back into my old clothes and feeling good about my body was a major confidence boost. Achieving my target weight motivated me to shift my focus to maintaining my results.
5. Long-Term Weight Management
To maintain my weight, I transitioned from OMAD to intermittent fasting, eating two meals a day: breakfast and lunch, with nothing after 3-4 PM except for occasional exceptions. I still avoid foods and eating out, as mentioned earlier. Although I am maintaining my weight, I lost another 1 kg in a month with this routine.
However, I’m now focused on reducing belly fat, as it hasn’t completely gone away. I no longer rely on coffee to suppress hunger because my current eating pattern keeps me full throughout the day. My goal is to maintain a healthy weight while continuing to refine my fitness.What My Typical Day Looks Like During OMAD
My Daily Routine
Here’s a breakdown of my daily routine while following the OMAD (One Meal a Day) diet:
- Morning Routine
- After waking up, I start my day with yoga, light exercise, or a gym session, often guided by YouTube videos. This helps energize me for the day and sets a positive tone.
- Hydration
- I drink a glass of warm water with lime or vinegar, which helps with digestion and boosts metabolism.
- Coffee Time
- I drink a cup of black coffee without sugar, which helps suppress appetite and keeps me alert.
- Throughout the Day
- I sip on detox water made with cucumber, lemon, and mint throughout the day to stay hydrated and refreshed.
- Meal Time
- During my eating window (usually 1-3 PM or 1-4 PM), I have a balanced meal, as detailed in my OMAD plate options.I eat a handful of nuts and some low-sugar fruits like berries or an apple after the main meal.
- Detox Water Continuation
- After my meal, I continue drinking detox water for the rest of the day to stay hydrated and support digestion.
- Night Routine
- I go to bed early to ensure I get enough sleep, as it plays a crucial role in weight loss and overall health.
This routine kept me energized, focused, and on track with my weight loss goals while maintaining balance and discipline throughout the day.
Final Verdict
Losing weight is not just about following a diet—it’s about adopting a sustainable lifestyle that aligns with your goals and individual needs. My journey of losing 16 kg (35 pounds) in four months was not without challenges, but it taught me the value of determination, discipline, and mindfulness. The OMAD diet, combined with intermittent fasting and a focus on nutrient-dense foods, played a crucial role in my success.
However, it’s important to note that weight loss methods vary for every individual based on body type, metabolism, and overall health. What worked for me may not be suitable for everyone. OMAD, for example, can be effective but might not be the right fit for some people, especially those with underlying health conditions or nutritional deficiencies. If you’re considering OMAD or any other diet, consult with a doctor to ensure it aligns with your body’s needs and health status.
The process wasn’t perfect, with hurdles like cravings, social pressures, and plateaus, but each setback became an opportunity to learn and adapt. Exercise, while not the central focus of my routine, supplemented my diet and helped me stay active. Avoiding foods that hindered my progress and staying accountable through weighing myself daily kept me on track.
Now, having transitioned to a more balanced routine with intermittent fasting, I’m focused on maintaining my weight and working on reducing belly fat. Weight loss is a continuous journey, and sustaining the results requires consistency, self-awareness, and the ability to adjust your habits as needed.
For anyone embarking on their weight loss journey, my advice is to start today, stay patient, and focus on small, sustainable changes. Remember, the ultimate success is not just measured in kilograms lost but in the confidence, health, and well-being you gain along the way.
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