🐟 I Do These Things, and Then I Lost 13 kg in 9 Months – My Simple, Healthy Weight Loss Journey

July 14, 2025

🐟 I Do These Things, and Then I Lost 13 kg in 9 Months – My Simple, Healthy Weight Loss Journey

Have you ever wondered how some people manage to lose weight without crazy diets or intense workout plans?

Honestly, that always felt strange to me. I didn’t want to follow any strict diet at all. In fact, my real goal was simply to cleanse my body from the inside out and stay far away from the risk of illness.

So, I decided to change my daily food routine—choosing simple, wholesome ingredients from the supermarket that fit the idea of eating green and clean. 🥣

What are these changes? You’re about to see my simple approach in the lines below. I didn’t expect much at first, but by making just a few small, sustainable changes to my eating habits, I naturally lost 13 kilograms in just 9 months.

This isn’t about starving yourself or following unrealistic trends. It’s about making healthier choices that your body will love. Today, I’m sharing exactly what I did, step by step.

✅ 1. I Chose Fish and Chicken Instead of Beef, Pork, and Fatty Meats

One of the easiest changes was switching to lean protein sources. Instead of eating beef, pork, or fatty cuts of meat, I started eating:

Grilled, boiled chicken breast 🍗
Baked or steamed fish like salmon, tilapia, or mackerel 🐟

These options are lower in saturated fat, easier to digest, and still give you the protein your body needs to build muscle and burn fat.

Why it works:
✔ Lean protein helps you feel full longer
✔ Fewer calories compared to red meat
✔ Improves metabolism and supports muscle health

✅ 2. I Chose Fresh Vegetables 🥬 and Fruits —Not Canned or Processed

I made a promise to myself: no more canned fruits, no more juices from random stalls. Instead, I started buying fresh produce:

Crunchy cucumbers 🥒, spinach, kale, morning glory, acacia, beans, and carrots
Seasonal fruits like bananas 🍌, papayas, oranges, watermelon 🍉, young coconut, and apples 🍎

Why it works:
✔ Fresh produce has more fiber, which improves digestion
✔ Less added sugar compared to canned or juiced fruits
✔ More vitamins and minerals for better overall health

When you eat fresh fruits and vegetables, you naturally eat fewer processed foods.

✅ 3. I Replaced Steamed Rice with Beans🫘

Rice has always been a staple in my meals, but I realized it added too many simple carbs. So, I swapped steamed rice with beans, like red beans, green beans, yardlong beans, winged beans,...

Why it works:
✔ Beans are rich in plant-based protein and fiber 🥗
✔ They keep you full longer, so you snack less
✔ They’re low on the glycemic index, meaning they keep your blood sugar stable

At first, it felt strange not eating rice with every meal. But after a few weeks, I started noticing better energy levels and less bloating.

🚫 4. I Skipped Sweets and Sugary Snacks 🍰

This was the hardest part, but also the most rewarding. I stopped—or at least rarely ate—sweets like cakes, cookies, golden egg yolk drops, custard, and candy. I didn’t completely ban them; I just made them a rare treat, maybe once a month. In a way, it felt like my little “Hygge” moment—something special to truly enjoy once in a while.

Instead of sweets, I satisfied my cravings with:

A handful of nuts 🫘
Fresh fruits like mango or melon 🍉
Dark chocolate (70% cacao or higher) 🍫

Why it works:
✔ Reduces excess sugar that turns into fat
✔ Stabilizes blood sugar, reducing hunger spikes
✔ Improves overall skin and energy

Here’s my simple, clear plan chart with emojis for each healthy eating change:

✅ Step	Change Made	Examples	Why It Works	Emojis
1	Chose Fish & Chicken Instead of Fatty Meats	🐟 Salmon, Tilapia 🍗 Grilled Chicken Breast	✔ Lean protein keeps you full. ✔ Fewer calories than red meat ✔ Supports metabolism & muscles	🐟🍗🥗
2	Picked Fresh Vegetables & Fruits (Not Canned)	🥒 Cucumber, Spinach, 🍎 Apple, 🍌 Banana, 🍉 Watermelon	✔ More fiber for digestion ✔ Less sugar than canned food ✔ Packed with vitamins	🥒🥬🍎🍌🍉
3	Replaced Steamed Rice with Beans	🫘 Red beans, green beans, 🌱 Winged beans	✔ High in plant protein & fiber ✔ Keeps you full longer ✔ Stabilizes blood sugar	🫘🌱🥣
4	Skipped Sweets & Sugary Snacks	🚫🍰 Cookies, Candy ✅ Nuts, Dark Chocolate, Fruits	✔ Reduces fat storage ✔ Prevents sugar spikes ✔ Improves skin & energy	🚫🍰🍭➡️🥜🍫🍈

🌟 What Happened After 9 Months

After making these simple swaps, I didn’t just lose 13 kg—I gained:
✅ More energy throughout the day
✅ Better digestion and less bloating
✅ A healthier relationship with food

And the best part? I didn’t feel like I was “dieting.”

💡 Tips to Recheck If You’re in Good Shape

Can you climb stairs without feeling out of breath?
Do your clothes feel looser over time?
Are you sleeping better and feeling more energetic?
Is your waistline shrinking even slightly?

These small signs show you’re moving in the right direction.

✅ Quick Summary

To lose 13 kg in 9 months, I:

Ate fish and chicken instead of fatty red meats
Chose fresh vegetables and fruits over canned or juiced options
Replaced steamed rice with beans
Skipped sweets and sugary snacks

These tiny changes added up over time. No fad diets, no extreme restrictions—just simple, healthy swaps.

🟢 Read more: Top 15 Superfoods You Should Eat for Better Health – Boost Your Wellness🥗

Thank you for reading! 💚
If this article inspired you, please like, share, and leave a comment. Let’s help more people achieve their health goals naturally.

Source:
Harvard T.H. Chan School of Public Health – Healthy Weight Tips