Healthyfied

My journey to a healthier life

I was 150 kg before. Lost 80 kg with a healthy diet.

No exercise at first. Just food, changed one habit at a time. This is how it went, and the food that got me there.

Read the storyThe recipes
Start
150 kg
Lost
−80 kg
Recipes
317
Days logged
475

How it started

  1. Nov 2015

    Somebody called me “morbidly obese”.

    I could hardly finish a sentence because I was out of breath. My knees and feet hurt. My chest ached climbing the stairs. I was about 150 kg.

  2. Month one

    “Just stop drinking cold drinks for one month.”

    That was a colleague’s advice. I was drinking more than 2 liters of softdrinks a day, and I nearly cried on the 4th day. One month later I had lost about 18 kg (40 lb).

  3. Jan 2016

    The office Biggest Loser Challenge.

    That colleague became my coach “in exchange for free food”. I quit smoking and stopped drinking alcohol.

  4. Month after month

    Eleven changes, one at a time.

    Each one held for 30 days before the next. See all eleven.

  5. Nov 20, 2016

    “I lost almost 100 pounds with food.”

    About 45 kg (100 lb) in a year. No exercise: “I can’t make time for it.”

  6. Apr 26, 2018

    “I reached my ideal weight with food alone.”

    −80 kg in total. After that I found time to exercise, 3 to 4 times a week, 30 minutes each.

Eleven changes, one at a time

“I don’t move to the next step if I can’t achieve the current one consistently for 30 days.”

Each green block is a change held for 30 days. Hatched blocks are the months I failed.

  1. 10 g of psyllium husk a day

    “I don’t eat vegetables or even fruits, that’s why I need to increase my fiber intake.”

  2. Rice down to 1 cup per meal

    “Usually, I eat 2-3 cups of rice per meal. This was torture.”

  3. No table sugar

    “When I was on my 25th day, I’m already enjoying black coffee and I’d never go back.”

  4. At least 1 cup of vegetables a day

    My coach kept offering buttered corn, kamote fries, apples and unsalted nuts.

  5. At least 1 cup of vegetables every meal

    “Nilagang baka, nilagang baboy, nilagang manok, and all of the sinigang variations without the soup.”

  6. No fried food

    “This was the hardest.” Air fryer first, then grilled, boiled and steamed.

  7. No canned or instant noodles

    “Corned beef is life. Tocino is life.”

    Failed for 2 months

  8. No added sugar

    “Everywhere I go there is added sugar, from restaurants and groceries.”

    Failed for 3 months

  9. No artificial flavorings

    “Get all the flavorings from vegetables, herbs and spices.”

  10. No boxed fruit juice

    “Bye Ceres. I was too lazy to squeeze, I just ate the fruit.”

  11. Organic vegetables

    “More expensive but the nutrition content is better.”

Food is life.It can either kill you or heal you.

From my post “How I lost weight without exercise”

8 years later

Now: building muscle

“My lower back and knees started hurting. So now I’m building muscles.”

I’m also building Healthyfied, a gym app. It lives at healthyfied.co.

Healthyfied, the gym apphealthyfied.co Instagram@healthyfied

The food that did it

317 recipes from my MyFitnessPal log, where I logged 2,428 food entries on 475 days since December 2016. Most-logged first. “I’m not a chef nor have undergone any culinary trainings.”

Dish photos are AI-generated from each recipe’s ingredients.