How I Lost 17.45 kg: My Real Story

I started at 110 kg. There was no dramatic rock-bottom moment, just a photo on my phone that I didn't want to be in. I work on an ambulance. Twelve-hour shifts, nights, missed breaks, meals eaten standing up in a corridor. Every excuse I had was a good one, and I used all of them for years.

At the last recorded check-in I weighed 92.55 kg. That's 17.45 kg down, 3.7 cm off the waist, body fat reading at 27.4% and a visceral fat reading of 13. Those are the real numbers from the scales I use. They're a snapshot, not a finish line.

The first change was food in the bag. If I had a prepped meal and a protein snack with me, the garage forecourt lost its pull. That single habit did more for the scale than any workout, because the biggest damage was never one big meal. It was the drip of meal deals, energy drinks and 3 a.m. snacks on every shift.

Three sessions a week, sized to the rota. A twenty-minute circuit after a night shift counts. A proper gym session on the first rest day counts more. I stopped trying to train like someone with a nine-to-five and started training like someone who sleeps at the wrong times.

The sessions in the workout library on this site are the ones I actually used. Full Body Foundation was the backbone. The post-night-shift reset is what kept me moving on the days I'd otherwise have written off.

It wasn't the scale. It was consistency: how many weeks in a row did I do the boring things? Prep the food, do the sessions, protect the sleep. When that number went up, the scale followed. When I obsessed over the scale, nothing moved.