Changing My Life Through Nutrition and Fitness
How I lost 30kg in one year
It was a simple act—bending over to tie my shoelaces while standing—but it became the moment it dawned on me. As I fumbled with the laces, bent over my knee, I found myself breathing like I just took a brisk walk. I breathed heavily and felt uncomfortable. Many years ago, I could stay two minutes, bent and tying my shoelaces. This moment, lasting no more than 25 seconds was the final stroke. I knew something was wrong, and it would only get worse if I didn’t act.
I was overweight, and the past year had forced me to in a way confront this uncomfortable truth by meandering around it. I had to modify my wardrobe, opting for larger clothes, donning more on traditional attires that allowed room for my expanding waistline, and holding my breath in pictures so my stomach would hide a bit. On my 26th birthday, I posted a picture on Twitter (Now X), a random someone argued on the post, quoting that I couldn’t possibly be 26. He was wondering why I was lying- I was perplexed at his foolishness and the randomness of it. Even the policemen who saw me drive by on the street would call out, “Ahh, oga, how madam?” I looked every inch a man in his mid-30s. With kids and all.
By December 2022, I was 118kg, and the doctor’s words were clear: if I didn’t change my lifestyle, pre-diabetes would soon follow.
How did I get here?
We all have our vices—those little indulgences we live with.
One of my greatest vices was my sweet tooth, coupled with an obsession with Rice.
In my final year at university, back in 2014/2015, I ate rice at least once every single day of the year for 365 days- It was a record. Rice and plantain were a constant, often twice most times. I alternated the type of rice –could be Jollof in the afternoon and fried rice in the evening. Mix all of these with sweetened yoghurt drinks, pastries, beverages and cereal. That was all I ate.
My diet was horrible. But it was all I enjoyed and so I ate it every day - A Rut.
Now, how did I turn this around? Today, I can go a week or two without eating rice at all, but that part of the story comes later.
Before December 2022, I had made several attempts to go to the gym. Each time, I failed to build momentum or consistency. The reasons were many—partly due to my lack of discipline, partly because of my lack of work/life balance, and partly because of the chaotic traffic and living conditions in Lekki, which made it extra difficult to establish a routine.
Broadly there were two major changes but to make this narrative valuable, For each change, I will highlight what I did, and also share how I designed your environment to enable these lifestyle changes.
Changing My Relationship with Food:
From childhood, many of us are not taught healthy eating habits. Our culture plays a role in this; our staple foods are heavy, and little attention is given to portion control. Over these last 2 years, I've come to understand that our bodies do not need vast amounts of food to thrive. Instead, they require small, balanced combinations, consumed consistently and within a structured timeframe.
Changing my relationship with food was the most significant part of my weight loss and healthy living journey. It was more challenging than achieving consistency in the gym or overcoming any other obstacle along the way.
I came to realize that our bodies treat food like a drug it has gotten addicted to. This stark realization came during my first test of change, which was to stop eating after 7 PM. Before this, I was a night snacker—a habit I hadn’t even recognized as such. Watching movies late into the night was my routine, and I always had a meal beside me, no matter the hour. I would even order meals at 1 or 2 AM.
When I decided to cut this out, I realized just how dependent I had become. From 10 PM onward, I would experience intense cravings, itching, scratching, and breaking out in sweats. Partly due to hunger, as I had reduced my portions, but also because I was fighting the habit of night snacking. The discomfort was overwhelming. I just wanted to eat something.
To wean myself off, I turned to unsweetened fruits like carrots and cucumbers, but only taking bits as a last resort when the urge became too strong.
I drank and still do drink a lot of water daily.
Another significant change was Portion control. I began prioritizing animal proteins and treating carbs as a side dish rather than the main meal. My formula was simple: I ate half of my usual portions. It was so difficult but was most rewarding in the end.
I was hungry all the time when I started. It often felt like my head was spinning, but I reminded myself that my body was adjusting to the change, and when it was most difficult I applied second-order thinking and kept at it.
To make all of this work, I had to ensure that my environment supported my goal of breaking away from old food habits. One strategy was to stop stocking unhealthy foods entirely. Even with stocking healthy meals in general, I kept them light, especially to discourage late-night snacking. Everything was on a need basis at the start ensuring I limited my temptations to a maximum. If I kept anything in the fridge it was carrots and nuts.
Another strategy, which has since become a habit, was to eat at the same time every day. This helped me train my body to expect fuel at specific times, and I've come to know, the body adjusts well to routines.
Also, I adopted a somewhat controversial approach: skipping breakfast (intermittent fasting). I know breakfast is essential for children, but for adults, I don’t see the necessity. Our bodies need to repair themselves at night and burn stored fat in the morning. There are many arguments for and against this online, but, I completely cut out breakfast and now have my first meal between 12:30 PM and 1:30 PM.
Another controversial tactic was eating the same meals every day, though these were healthy choices. For lunch, I would have vegetables, a good portion of protein, and a side of carbs (whether garri, fufu, or rice). Occasionally, I would switch it up with stew and rice.
For dinner, I always stuck to two boiled eggs, two slices of bread, and a cup of tea for 90% of the time, straight for 4-5 months. I used to add Mayo, but discarded that if I was adding the yolk, to reduce fat. If hunger struck afterwards, I reached for a piece of cucumber, corn, or carrots. These meals were eaten at roughly the same time during the day.
When I went out socially and knew I was going to exceed my daily calorie or portion limits, I chose protein-rich foods with little or no carbs and often skipped dinner beforehand.
The result? I lost 30kg in one year and gained considerable muscle along the way.
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To conclude on how I changed my habits with food, it’s crucial to mention that when cravings tempted me off my path, I applied second-order thinking. This mental exercise involved considering the immediate effects of a decision and then projecting further. Would I be happy with the decision in 10 minutes? In 10 months? In 5 years?
At the back of my mind, I kept a clear vision of how I wanted to look (vanity is a powerful motivator), how I wanted to feel (healthy and fit), and my ultimate goal of improving my health to avoid burdening loved ones in the future. The latter point is one of my unpopular opinions with living an unhealthy life; more than us bearing the brunt, we alter and demand the sacrifice of our loved ones when we get ill rather than doing the work ourselves. These mental foundations were my driving force, every day.
Making Consistency The Goal at the Gym
The gym was a much easier part of the journey for me, largely because I am a creature of habit and I also carefully planned my environment carefully to support my lifestyle ambitions and embraced what some might call ‘boring’ routines.
For example, before renting a place, I had four non-negotiables: modern windows, white bathroom tiles, minimalistic flooring, and a gym within a 10-15 minute walking distance. The last criterion was added after my resolve.
This last requirement was crucial because I realized that reducing inconvenience increases the likelihood of taking action—far more than any motivational speech could.
Living close to the gym allowed me to establish a fixed workout schedule that I adhered to, no matter what. I prioritized these sessions above all else, which helped me maintain consistency.
It’s important to stress that when starting at the gym, the first goal shouldn’t be drastic weight loss or anything extreme. Instead, the goal should be attaining gym consistency. Aim for 21 consecutive gym days, and then push for 42 days. It doesn’t matter what you do in the first two months—just show up, get comfortable with the machines, familiarize yourself with the environment, and settle into the routines.
Start with the basics. Consistency is key, not complicated exercises, especially when beginning. A mix of intense cardio, like Treadmill and Stairmaster sessions, combined with simple bench presses, and stretches is enough to get you started.
If you need extra motivation, consider getting a trainer.
One other point to note is to start with the machines, they help with your form and prevent injuries.
I’m still on this journey, and my relationship with food and health has improved immensely as I continue. This is the path I followed to lose about 30kg in 2023 and establish healthier habits.
Vanity really is a powerful motivator 😂