How I Lost 30 Pounds in 30 Days Through Intermittent Fasting

After years of struggling with my weight and trying various approaches, I finally found a method that worked for me. At 55 years old, carrying over 100 pounds of excess weight, I realized it was time for a serious change. My mother’s recent stroke, largely influenced by her weight, was a wake-up call. Today, I want to share how I lost 30 pounds in just 30 days using intermittent fasting and a sustainable approach to eating.

The Breaking Point

For years, I approached weight loss like I did in my 40s – combining workouts with low-carb dieting. I’d lose 28 pounds, gain back 8, and the cycle would continue. Frustration would set in, and I’d find myself back at 348 pounds. Every time I tried an extreme diet or detox, the results were temporary. Something had to change.

Finding a New Approach

In November, I decided to work with a trainer. What surprised me was his “cheat code” approach to weight loss. Instead of immediately jumping into intense workouts, he introduced me to intermittent fasting. Unlike the extreme three or four-day fasts you might see online, his approach was more sustainable.

My Fasting Journey

I started with a 16-hour fast, but quickly found I could easily extend to 18 hours. The most surprising discovery? Once I started eating, I got full much faster than expected. My mind would think I wanted a huge plate, but after just a few bites, I felt satisfied.

Initially, I was super strict with my meals – steak, chicken, and broccoli. But my trainer advised me to be kinder to myself. “If you want a piece of cake once a week, that’s not a problem. Having it every day is the problem.” This flexibility made the program sustainable.

The Evolution of My Eating Pattern

I began with one main meal and a small snack two hours later. Eventually, I realized I didn’t need the snack – I was only eating it because I could, not because I was hungry. Most days, I consumed around 1,000 calories in my main meal, creating a significant caloric deficit without feeling deprived.

As I got more comfortable with fasting, I experimented with longer durations. Soon, I could easily complete 26-27 hour fasts. During fasting periods, I allowed myself two zero-calorie comfort items: bone broth (pure protein, almost no calories) and sugar-free Italian shaved ice.

Adding Exercise

Two weeks into my fasting journey, I started working out once a week with my trainer. I deliberately exercised while fasted (22-24 hours in), which helped maximize fat burning. The workouts were challenging and progressive, but I was careful not to overdo it. My plan included one intense weight training session and two cardio sessions per week.

The Results

Within 35 days, I lost exactly 30 pounds. The most remarkable part? Even with occasional cheat meals, I haven’t gained any weight back. I’m still losing, albeit at a slower pace, which is expected as my body adjusts.

What Made This Time Different

The key difference was understanding caloric deficit. Previous attempts at weight loss involved trying to outwork a poor diet or following unsustainable restrictions. This time, I found a balance that worked for my lifestyle and age. As my trainer explained, it’s like trying to see abs through layers of fat – you need to address the fundamentals first.

Looking Forward

I’m now on day 45 of consecutive intermittent fasting, and I’m committed to maintaining this lifestyle for a full year. My goal isn’t just about weight loss anymore – it’s about changing my body composition and improving my quality of life as I approach 60.

The Surprising Truth

Perhaps the most unexpected revelation was that the “suffering” was far less than I anticipated. In fact, I experienced more suffering in my previous attempts through joint pain and injuries, trying to combine excessive exercise with unrestricted eating. This approach, while requiring discipline, feels sustainable and achievable.

Remember, everyone’s journey is different. My results were significant partly because I had more weight to lose – if you’re 25 pounds overweight, your results might vary. The key is finding a sustainable approach that works for your lifestyle and sticking with it.

What I’ve learned is that it’s never too late to make a change. At 55, I’m finally on a path that feels right, and I’m excited to see where this journey takes me in the coming year.