How I Lost 25kg Without Dieting or Extreme Workouts
After losing 25kg, I’ve realised that the most effective transformation doesn't come from 'fighting' your body; it comes from finally working with it. In this post, I’m pulling back the curtain on the sustainable, science-backed habits that helped me reclaim my health.
If you’ve been following my journey over on the Cosy Nutrition YouTube channel, you’ll know that 2025 was a transformative year for me. I managed to lose 25kg (55lbs), but the most important part isn't just the number on the scale - it’s how I did it.
For years, we’ve been told that weight loss requires restriction, hunger, and grueling hours in the gym. I’m here to tell you that there is a "cosier," more sustainable way. Here is the breakdown of the pillars that helped me reclaim my health.
1. Nutrition Over Restriction
I didn’t follow a "crazy" diet. Instead, I focused on high-volume, nutrient-dense foods that kept me full.
The Approach: No food groups were off-limits. By removing the "good vs. bad" labels from food, I stopped the cycle of bingeing and guilt.
What I Ate: Lots of fibre, plant-based proteins, and whole foods that nourished my body.
2. Managing Insulin Resistance & Hormones
This was a game-changer. Weight loss is often more about chemistry than just calories. By understanding how insulin works, I was able to stop my body from constantly storing fat.
Blood Sugar Balancing: I focused on the order in which I ate my food (fibre first!) to prevent massive glucose spikes.
Hormonal Health: Prioritising rest and reducing stress helped lower cortisol, which is often a hidden culprit in stubborn weight gain.
3. Movement That Feels Good
I traded the "no pain, no gain" mentality for consistency. You don't need to run marathons to see results; you just need to move your body in ways you actually enjoy.
Walking: Never underestimate the power of a daily walk. It’s low-impact, great for mental health, and amazing for fat loss.
Strength Training: I incorporated functional strength training to build muscle, which boosted my metabolism even while I was resting.
4. The Power of Intermittent Fasting
I used Intermittent Fasting (IF) not as a way to starve myself, but as a tool to give my digestive system a break. It helped me tune back into my body’s actual hunger cues rather than eating out of habit or boredom.
5. The "Boring" Essentials: Sleep & Hydration
We often overlook the basics because they aren't "flashy," but they are the foundation of everything else.
Sleep: Lack of sleep sends hunger hormones (ghrelin) through the roof. Prioritising 7–8 hours was non-negotiable.
Hydration: Often, when we think we’re hungry, we’re actually just dehydrated.
The Biggest Lesson: Sustainable weight loss isn't about being perfect for three weeks; it's about being consistent over a long period of time.
Watch the Full Story
If you want to see the full breakdown, including more details on what I ate and the specific lessons I learned along the way, check out the video below: