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Hands-on technology leader with 10+ years building scalable, mission-critical systems at Goldman Sachs, Brevan Howard and fast-growing fintechs. Expert in cloud-native architectures, distributed data pipelines and high-throughput systems; experienced in migrating legacy platforms and designing AI-enabled services. Proven track record delivering reliable platforms that process millions of transactions daily.
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I used to be obese. Actually, when I entered my weight in the NHS BMI calculator about 6 months ago, I was "officially" obese. No longer overweight. I think that was the trigger. The location of my BMI on the X-axis in the "obese" region, was what motivated me to start my diet. I no longer wanted to be obese. I was not sure about "what" I wanted to be in terms of weight, but definitely not obese.
I weighed 94.4kg on May 20th. This was a lot. I was never 94.4 before but this was not quite a surprise for me. I used to eat a lot. I ate when I was happy. I ate when I was sad. I ate when I was angry, anxious, tired, sleepy. And of course, I ate when I was hungry. And the thing is I was eating unhealthy stuff. Things like chocolate, cake, sugary or oily stuff. It was time to start a change.
Initially, I was thinking of the Keto diet but after doing some research I noticed it is not good for long term. So I decided to use CICO (Calorie-in Calorie-out) or Calorie counting diet. The essence of this diet is:
The whole point of CICO diet is making sure input is way lower than output. In my case output (Energy my body needed) was about 2100 kcal. So I started with a diet of 1800 kcal per day (For one or two weeks). Then I moved to 1500 for another 1-2 weeks and then lowered my calorie consumption to 1200 kcal per day. This stage continued for about 3-4 months. Somewhere in the middle I also joined a gym. This was mainly because I wanted to eat more, and going to the gym (burning calories on a treadmil) meant, I can add those calories to my daily kcal allowance.
I had to calculate everything (I love numbers :-) ). So 250 grams of melon + 2 medium boiled eggs was my breakfast. For lunch, it was tuna chunks (100g drained, usually 180 kcal) + half of Henz Beanz can (175 kcal). Everything was calculated and at the end of the day I had consumed 1200 kcal. In case I went to gym, I would also measure calories. Because of this I could only use machines that could show me my calorie consumption (Treadmill and Rowing). I usually burn 440-460 kcal in each session which were added to my daily calorie allowance.
The results were amazing. I started losing weight immediately after the diet. I used to weigh myself each Friday morning after the gym. Same scale, same clothes, same time. Actually, I lost ~2kg per week in the first few weeks, this was down to 800-600g in the last weeks.
There were many things that helped me stay in course for my diet. The most important ones:
With ~66kg, I am well within the "Normal/Healthy" weight. So I have switched to "maintain" mode where I just consume as much as my body needs. No more calorie deficit.
Of course not. Diet is not about losing weight. It is about changing your lifestyle. Because if you don't, after you stop your diet you will gain back the lost weight. It may take some time like 1-2 years but sooner or later it will come back. The only real solution is to change your lifestyle so you don't eat unhealthy and too much.