My Weight Loss Story: How to Lose Weight Safely and Permanently

A Troubled Beginning

When I was younger, I often repeated this phrase—mainly as an excuse for my poor choices. It was my way of justifying my actions, especially those I knew were harmful.

One of the worst decisions I made was smoking. I was a heavy smoker for 16 years, from the age of 19 to 35. What started as a habit turned into a full-blown addiction. I deceived myself into believing I could quit anytime, but deep down, I knew I was trapped.

People would warn me, saying, “You know, smoking is killing you.” But I would brush them off, laughing and replying, “We only live once. Ignorance is bliss.” It was just a way to avoid the truth.

But ignorance is not bliss—it is dangerous. And it was the reason I found myself overweight, depressed, and completely out of shape by the time I turned 35.

The Turning Point

My lifestyle was in complete disarray. Smoking was not my only addiction; I was also hooked on unhealthy food. My diet consisted of processed meals, sugary drinks, and late-night fast food. I had no concept of nutrition or how food affected my body.

For years, I justified my eating habits with the same excuses I used for smoking:

“I’m young. I’ll worry about my health later.”

“I don’t have time to cook.”

“I’ll start eating healthy next week.”

But “next week” never came. Instead, my weight kept increasing, and my health continued to deteriorate.

At 35, I was on the verge of obesity, weighing 84 kg (185 lbs) at a height of 1.74 meters (5'9"). My BMI was dangerously high, and I was experiencing several health issues:

Digestive problems (heartburn, ulcers, constipation)

Frequent colds and flu (a weak immune system)

Constant fatigue (zero energy levels)

Acne breakouts (skin problems)

Shortness of breath (even short walks were a struggle)

The real wake-up call came when I nearly collapsed while running up a small hill to deliver a computer to a client. My lungs felt like they were on fire, my heart was pounding out of my chest, and I could barely breathe.

At that moment, I realized I had to make a change.

Breaking Free from Addiction

The first and most difficult step was quitting smoking. I had tried and failed many times before. But this time, I was determined to succeed.

I did not just quit—I educated myself about smoking and nicotine addiction. I learned that nicotine hijacks the brain’s dopamine system, creating a cycle of addiction. I also discovered that quitting cold turkey was the most effective way to break free.

So that’s what I did. My father and I made a pact to quit together. We threw away our cigarettes, lighters, and ashtrays—eliminating anything that reminded us of smoking.

The first three days were brutal. The nicotine withdrawal was intense—I was irritable, restless, and constantly craving a cigarette. But I pushed through. After 72 hours, the nicotine was out of my system. After two weeks, the cravings disappeared.

Seven years later, I am still 100% smoke-free.

Fixing My Diet

Quitting smoking was just the beginning. I knew I had to fix my diet if I wanted to lose weight and keep it off.

Steps I Took:

Eliminating Processed Foods

No more fast food, frozen meals, or sugary snacks. I replaced them with whole, natural foods like fruits, vegetables, legumes, and whole grains.

Cutting Out Sugary Drinks

I used to drink three cans of soda a day—equivalent to 30 teaspoons of sugar! Instead, I switched to water, herbal teas, and fresh juices.

Quitting Caffeine

Coffee and energy drinks overstimulated my nervous system, making me anxious and restless. Cutting out caffeine helped me feel calmer and improved my sleep quality.

Adopting a Plant-Based Diet

I realized that meat, dairy, and processed foods were contributing to my weight gain and health issues. Switching to a whole-food, plant-based diet helped me lose weight and feel more energetic.

Exercise: The Game Changer

After fixing my diet, I began focusing on exercise. At first, I started with walking. Then, I progressed to jogging. Before I knew it, I was running my first 5K race.

Today, after years of dedication, I have achieved remarkable milestones:

Completed a 50K ultramarathon.

Ran three full marathons.

Finished countless 10K and 5K races.

I never imagined I would become a runner, but here I am, at 42 years old, in the best shape of my life.

Lessons Learned

Diet Matters More Than Exercise

You cannot outrun a bad diet. The key to weight loss is consuming whole, nutritious foods.

Quitting Smoking Improves Every Aspect of Life

My lungs, heart, and immune system are stronger than ever. Plus, I saved thousands of dollars by not buying cigarettes.

Weight Loss Requires Long-Term Commitment

Fad diets don’t work. Sustainable lifestyle changes do.

Mental Health Is Just as Important as Physical Health

When I stopped poisoning my body with nicotine and junk food, my confidence and self-esteem skyrocketed.

You Have to Want It for Yourself

You cannot lose weight for someone else. You have to do it because you truly want to change.