Kovid Kilo’s End Game

Here I am at the end of my challenge and the results are in….

My main goal was to find out the effect that diet would have on my body, given I was already doing some pretty intensive exercise – 4 HIIT sessions per week + a game of tennis, with little (apparent) improvement in fitness to show for it. During the challenge I haven’t increased the level of exercise at all.

Following a strict diet of healthy eating, maxing out at about 1,800 calories per day, I have also dramatically changed the quantity of food at various times of the day. Before the challenge I would have a light breakfast (generally a piece of toast), a protein shake for lunch and a big dinner. This has changed to an equal calorie distribution (450 calories) for the 3 main meals and a mid-morning and mid-afternoon healthy snack of about 250 calories each.

The meals have been of decent proportions as well, with the only time I feel hungry being after dinner sometimes. An evening green tea is my daily reward.

My Kryptonite is potato chips and alcohol! During the downhill part of the Challenge, I had 1 Guinness to celebrate a friend’s 50^th birthday and 2 XXXX Gold’s at a Christmas party. Apart from that I have been good. The nightly glass of wine has been shelved and the multiple beers on Friday and Saturday nights were also avoided. (Apparently I have a reasonable amount of discipline).

The food preparation has been the most difficult part and I spent much longer in the kitchen preparing the next day’s meals and protein balls. However, in the second 3 weeks of the Challenge I ordered some YouFoodz meals (again restricted to 450 calories each) for a quick option when I have been time-poor.

I have been fixated on the scales for most of this year, but I have now found the solution (just in time for the party season).

So that’s about it! Here are the results….

before scan – 22nd October 2020….

after scan – 4th December 2020….

My goal was to lose 4-5 kg, but ended up losing almost 9kg! I also was able to reduce Visceral Fat significantly, which was previously way too high. Last of all reducing my ‘bio age’ from 50 to 46 has to be a good thing! This challenge really worked for me.

I believe everyone has the capacity to achieve results similar to these, but as all of our bodies are unique and react differently to various stimuli we all just need to find out what works for you.

I wish everyone the best in achieving their fitness goals.

David B

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