Intermittent Fasting Journey
Real-world experience: How I lost 12kg without extreme restrictions, and the health benefits that surprised me.
Intermittent fasting is more than a diet trend—it's a lifestyle approach to eating that can deliver real results. In January 2024, I decided to test this approach personally, and what I discovered was transformative: significant weight loss, improved health, and a sustainable rhythm I could maintain long-term.
This guide shares my personal journey, the practical routine I followed, real-world challenges, and the surprising health improvements beyond just weight loss.
⚖️ 1. The Results: What Changed in Numbers
My Weight Loss Timeline:
- Starting Point (January 2024): 85 kg
- Lowest Point (March 2024): 73 kg
- Weight Loss: 12 kg in approximately 3 months
- Current Range (April–Present): 74–75 kg (sustainable maintenance)
What surprised me most? I achieved this without cutting out foods I love, without strict calorie counting, and with minimal exercise. The magic was in when I ate, not just what I ate.
🍽️ 2. My Daily Routine: Simple & Sustainable
Morning Ritual (6:00–11:00 AM)
- Lemon water or fennel water to start the day
- Black coffee for mental clarity and energy
- No food—just hydration and beverages
- This sets a calm, gradual transition into eating
Breakfast Window (11:00 AM–1:30 PM)
- 700g of fresh fruit to start
- 2–3 eggs (omelette or fried)
- 2 slices of bread or buns
- 1 spoonful of extra virgin olive oil
- No calorie counting—just mindful eating
Mid-Day (1:30 PM–6:00 PM)
- Light snacking or light meals (optional)
- Water and beverages
- Stay hydrated throughout the day
- Listen to your body's hunger cues
Dinner & Evening (6:00–7:30 PM)
- Final meal of the day, finished early
- Black tea, coffee, or green tea post-dinner
- These beverages suppress hunger without breaking the fast
- Clean 12+ hour fasting window overnight
Key Principle: No extreme restrictions. This isn't about deprivation—it's about creating a consistent eating window that naturally reduces overall intake without obsessive tracking.
💪 3. Exercise: Minimal But Intentional
Interesting Discovery: I lost significant weight with minimal exercise.
- Gym visits in 2024: Only 2 times
- 5K runs: 2–3 times total
- Primary activity: Walking and daily movement
- Result: Weight loss driven primarily by eating window, not exercise
This proves that nutrition timing is more powerful than many people realize. While some muscle mass was lost due to lack of strength training, the overall weight loss was substantial. For optimal results, combining intermittent fasting with regular exercise (especially strength training) is recommended.
💡 4. Health Improvements Beyond Weight Loss
The Heartburn Success Story
Before intermittent fasting, I experienced chronic heartburn, especially during November–December 2023. By late December, I was dealing with heartburn almost every evening after dinner.
What Changed:
- Reduced post-dinner tea from daily to once weekly
- Earlier dinner times (6:00–7:30 PM cutoff)
- More mindful eating habits
- Result: Heartburn disappeared completely within days of starting intermittent fasting
Other Health Benefits
- Energy: Feel lighter and more energetic throughout the day
- Mental Clarity: Improved focus and concentration, especially in mornings
- Digestive Health: Better digestion and reduced bloating
- Sleep Quality: Improved sleep without the burden of digestion
- Discipline: Fasting created a psychological framework that reduced unnecessary snacking
⚠️ 5. Real-World Challenges & How I Navigated Them
Challenge #1: Social Events & Parties
- Attended multiple parties throughout the year
- Sometimes had to eat outside my fasting window
- Solution: Gave myself permission to enjoy guilt-free, then returned to routine the next day
- Lesson: Flexibility > perfection. One meal won't derail months of progress
Challenge #2: Late-Night Eating
- Occasional late dinners or after-7:30 PM indulgences
- Solution: Shift breakfast to 1:00–3:00 PM the next day to extend fasting window
- This natural balancing act kept weight stable without guilt trips
Challenge #3: Cravings
- Experienced cravings, especially for sweets and junk food
- Allowed myself 2–3 "cheat days" throughout the journey
- Never spiraled after indulgence—just returned to routine next day
- Lesson: Balance and flexibility are keys to long-term sustainability
"The key to success wasn't perfection—it was consistency with flexibility. One cheat meal, one social event, one late dinner didn't erase months of progress."
📊 6. Progress Tracking
| Month | Min Weight (kg) | Max Weight (kg) | Key Notes |
|---|---|---|---|
| January 2024 | 78 | 85 | Starting point, beginning fasting journey |
| February 2024 | 74 | 78 | Rapid initial weight loss |
| March 2024 | 73 | 75 | Reached lowest weight (73 kg) |
| April–Present | 73 | 75 | Sustainable plateau—comfortable maintenance range |
Stability Achieved: After initial rapid loss, weight stabilized at 74–75 kg—a range that feels sustainable, healthy, and maintainable long-term.
✅ 7. Key Takeaways & Lessons Learned
What This Journey Taught Me:
- Timing Matters More Than Content: When you eat can be more important than strict diet rules
- No Food Elimination Necessary: You don't have to give up favorite foods for real results
- Flexibility is Sustainable: Rigid perfection leads to burnout; balance leads to lasting change
- Health Goes Beyond Weight: Improved energy, clarity, digestion, and heartburn resolution were as valuable as the numbers on the scale
- Consistency Over Intensity: A sustainable routine beats extreme approaches every time
- Listen to Your Body: What works for one person may need tweaking for another—adjust based on how you feel
My Recommendation:
- Start with a modest eating window (8–10 hours) that fits your lifestyle
- Focus on quality foods during your eating window—no need for extreme restriction
- Track how you feel as much as the numbers on the scale
- Give it at least 4 weeks to see results
- Adjust timing and meal composition based on your energy levels and hunger cues
- Combine with regular movement and strength training for optimal results
🎯 Conclusion: A Lifestyle, Not a Diet
This journey proved that real, lasting change doesn't require perfection or deprivation. Intermittent fasting gave me a simple framework—a consistent eating window—that naturally led to weight loss, improved health, better digestion, and enhanced mental clarity.
I've gone from 85 kg to a sustainable 74–75 kg, resolved chronic heartburn, increased energy and focus, and learned that flexibility and balance are keys to long-term success.
Whether you're curious about fasting or looking for a sustainable lifestyle change, my story shows that you don't have to give up foods you love—you just need to eat them more mindfully and at the right times.
Your Invitation: If this resonates with you, consider testing intermittent fasting with an open mind. Start small, track your feelings as much as your weight, and adjust as you learn what works for your unique body. The goal isn't perfection—it's progress toward a healthier, more energized version of yourself.
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