So here is Part -2 of my Fitness Journey Journal. (Check out my first fitness blog, My Fitness Journey Journal) Back in August 2024, I embarked on my weight loss journey with the goal of achieving a healthier and more balanced lifestyle. Over the past five months, I’ve navigated a busy work schedule, personal commitments, travels, all while making steady progress toward better health. The best part? I’ve managed to lose weight if not drastically but on noticeable level and maintain my fitness without resorting to extreme diets or compromising my mental well-being.
If you’re searching for effective weight loss tips, ways to reduce belly fat, or sustainable fitness strategies, this post is for you. Through trial and error, I’ve learned valuable lessons that you can implement to create a personalised, sustainable health plan.

Lessons Learned on My Fitness Journey

1. Consistency is Key
   When it comes to fitness, consistency is the foundation of success. Whether it’s tracking your calorie intake, staying active, or eating a balanced diet, sticking to your routine is what yields results over time.
2. Listen to Your Body
   One of the biggest mistakes in any fitness routine is copying what others are doing. Everyone’s body responds differently to certain foods and exercises. For example, I love pork, but I noticed my body wasn’t processing it well—it left me feeling bloated and sluggish. Instead, I shifted to lighter proteins and focused on food that boost metabolism and make me feel good.
3. Fitness is a Journey, Not a Sprint
   Results take time. Even if you don’t see immediate progress, keep going. Failing isn’t the end—it’s part of the process. With each attempt, you learn more about what works for you.
4. Walking is the Ultimate Solution
   Walking has been my most effective and sustainable exercise. In just two weeks of daily walking, I noticed significant changes in my belly fat. Studies show that walking for 30 minutes a day can burn calories, improve cardiovascular health, and reduce belly fat over time. It’s simple, low-impact, and easy to incorporate into a busy schedule.
5. Be calculative. The key index you need to focus on for weight loss is your caloric balance, which includes:
   The Science of Weight Loss: Metrics to Monitor
   • Body Mass Index (BMI)
     BMI helps determine if you’re in a healthy weight range. While it’s a helpful starting point, it doesn’t account for body composition like muscle mass or fat distribution.
     Ideal BMI range: 18.5–24.9 for most adults.
   • Body Fat Percentage (BFP)
     Reducing your body fat percentage is critical for long-term health. For women, a healthy range is 20–30%. I started at 40%, and while progress has been slow, tracking my BFP has kept me motivated.
   • Caloric Deficit and BMR
     Creating a caloric deficit is essential for weight loss. Use your Basal Metabolic Rate (BMR) to understand how many calories your body needs daily. Combine this with your Total Daily Energy Expenditure (TDEE) to plan meals that align with your goals.
6. Portion Control with “Hara Hachi Bu”
   Inspired by Japanese culture, I started practising “Hara Hachi Bu”, which means eating until you’re 80% full. This approach, common in Okinawa (one of the world’s Blue Zones), emphasizes portion control and helps prevent overeating. I could enjoy my favourite foods, like chicken and Indian sweets, while maintaining a calorie deficit.

Top Tips for Sustainable Weight Loss

1. Be a Conscious Eater
   Understanding what’s on your plate has been a game-changer for me. Tracking the nutritional value of food using apps like myfitnesspal or Healthify made it much easier to monitor my calorie intake and macronutrients. I even invested in a digital kitchen scale to weigh my food. Let’s be honest—nobody has the time to analyze every meal they eat, but during the initial stages, this practice is incredibly helpful for building awareness and forming healthier eating habits.
2. Drink More Water
   Staying hydrated is often overlooked but is vital for weight loss. Drinking at least 1 litre of water daily can boost your metabolism, aid digestion, and keep hunger in check.
3. Reduce Cooking Oil Consumption
   Cooking oil significantly impacts calorie intake. Switching to healthier options like olive oil and using less overall has helped me reduce unnecessary calories.
4. Make Walking a Daily Habit
   Walking has been my go-to exercise. It’s free, low-stress, and effective for burning calories. Whether it’s a brisk 20-minute walk in the morning or a relaxed evening stroll, this habit has been crucial to my weight loss.

Final Thoughts

My fitness journey has taught me that sustainable weight loss is about balance, patience, and listening to your body. By focusing on small, consistent changes—like portion control, walking, and mindful eating—you can achieve your health goals without drastic measures.
If you’re starting your own weight loss journey, remember that there’s no one-size-fits-all approach. Experiment, find what works for you, and enjoy the process. With consistency and the right mindset, you’ll see results in no time. For me, the goal is to be fit and healthy, not skinny. Ultimately, that should be the true idea of fitness—nurturing and honouring your body rather than beating it down.
After all, food is a gift from God, created for humans to enjoy and celebrate. But even the Bible teaches that gluttony is a sin, and sin is anything that dishonours the body. Keeping our body fit and healthy is, in itself, a way of honouring God. By treating our bodies with care and respect, we show gratitude for the life we’ve been given.