How I Lost 8kg and Maintained It — My Proven Strategy for Sustainable Weight Management
I’m excited to share this article I wrote for Ankha Azzura Magazine that dives into the weight loss strategy that’s worked for me — and for many of my clients.
After years of yo-yo dieting, extreme restrictions, and countless failed attempts, I finally found a way to lose weight AND keep it off for good.
As a personal trainer and nutritionist, my approach isn’t about quick fixes or endless cardio. It’s about building a sustainable routine that supports both fat loss and muscle growth while nourishing your body — without leaving you feeling deprived.
In this article, I share my personal weight loss journey, the approach that worked for me, and how I’ve successfully maintained my weight after shedding 8kg.
Here’s a quick summary of the strategies that worked for me:
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Combine Light Cardio with Strength Training
Strength training is a core part of my weight management strategy because it helps build muscle, which boosts metabolism. More muscle means you burn more calories — even when you’re not working out.
What I recommend: Walking, light cycling, or swimming. Keep your cardio light so you don’t burn muscle along with fat. No need for high-intensity workouts or hours of endurance training. -
Focus on Compound Exercises
Exercises like squats, lunges, and push-ups engage multiple muscle groups at once, increasing calorie expenditure and building lean muscle. This is a sustainable way to lose fat without relying solely on cardio. -
Implement a Reverse Diet Strategy
Instead of jumping straight into a calorie deficit, I recommend reverse dieting — gradually increasing your calories week by week. This allows your metabolism to adapt and prevents plateaus while protecting muscle.
Once you’ve increased your calories to a higher, optimal level, you can decrease them slightly to enter a fat loss phase without risking muscle loss. -
Build a Manageable, Flexible Exercise Schedule
I work with clients to create routines that fit into their busy lives. For me, a combination of 3 resistance training days a week, along with 3-4 active rest days, has been perfect. The goal is to avoid overtraining while maximising muscle growth and fat loss. -
Consistency is Key
The biggest lesson from my personal journey (and the approach I use with my clients) is that consistency is everything. The process isn’t about perfection, but about progress. Build a routine that you can stick with long-term, and weight management becomes sustainable.
I hope you find this article helpful, especially if you’ve been struggling with weight management or feeling stuck in a cycle of restrictive dieting.
By combining smart exercise with a balanced, sustainable diet, you can achieve lasting results without the stress of extreme dieting.
