Month 1 Weight Loss Progress Update: 4.5 KG Down in Just 30 Days!

4.5 KG Down in Just 30 Days!

Welcome to my first monthly update on my 2025 weight loss journey! If you’re here, you’re probably curious about how I managed to lose 4.5 kg (10 lbs) in my first month and what changes I’ve made so far. Spoiler: this is just the beginning, and I’m determined to keep the momentum going. Let’s dive into my progress and what’s worked for me so far.

When I began this journey on January 1st, 2025, I weighed 112.5 kg (248 lbs). I knew I had to be transparent about my progress, so I measured key areas of my body to track not just the weight loss but how my body shape is changing over time. Here’s where I started:

Weight: 112.5 kg (248 lbs)
Chest: 122 cm (48″)
Biceps: 33 cm (13″)
Forearm: 30 cm (12″)
Neck: 49 cm (19.5″)
Stomach: 124 cm (49″)
Hips: 123 cm (48.5″)
Upper Leg: 63 cm (25″)
Calf: 41 cm (16″)

Weight: 108 kg (238 lbs)
Chest: 118 cm (46.5″)
Biceps: 33 cm (13″)
Forearm: 30 cm (12″)
Neck: 47 cm (18.5″)
Stomach: 119 cm (47″)
Hips: 120.5 cm (47.5″)
Upper Leg: 56 cm (22″)
Calf: 41 cm (16″)

Total Progress After Month 1

Weight Lost: 4.5 kg (10 lbs)
Chest: -4 cm
Neck: -2 cm
Stomach: -5 cm
Hips: -2.5 cm
Upper Leg: -7 cm

The biggest wins for me were the 5 cm lost around my stomach and 7 cm off my upper legs. I can already feel the difference in how my clothes fit, and it’s keeping me motivated to push further.

This is motivating for me, especially seeing the photos as I progress. It’s shameful to see how much I had let myself go, but by doing monthly weigh-ins and having photos and measurements, I can stay on track.

What I Did to Lose 4.5 KG in a Month

1. Low-Carb Diet
I cut out most carbohydrates from my meals, allowing only one small indulgence each day: half an apple mixed into Greek yogurt with nuts and a touch of honey for sweetness. Other than that, my meals have been simple and protein-focused:

Breakfast (when I have it): Eggs, bacon, and tomato.
Main meals: Chicken breast or lean meat with vegetables or salads. I’ve been prepping meals in advance, like minced meat with chopped veggies for easy lunches and dinners.

2. Intermittent Fasting/Reduced Meal Frequency
I’ve been eating two meals a day, sometimes just one if my day isn’t too busy. I alternate between skipping breakfast or lunch depending on my work schedule, and I avoid late-night snacking altogether.

3. Staying Active
I prioritize 10,000 steps a day and make time for weekend hikes. Walking has been a huge part of this journey, and I enjoy being out in nature while getting my body moving.

4. Starting with a Water Fast
I did a water fast leading up to my starting weight, which initially dropped me to around 107 kg. However, I gained some of that back once I resumed eating normally. That’s why I’m focusing on steady, long-term progress instead of quick fixes.

Accountability and Self-Motivation

This journey isn’t just about weight loss—it’s about accountability and building long-term habits. By sharing my progress on YouTube and through blog updates like this, I’m keeping myself motivated and committed. Publicly putting my goals out there helps me stay on track, and I’m hoping to inspire others to join me.

What’s Next for Month 2 and Beyond

For the next two months, I’ll continue focusing on dropping weight through diet and cardio. But at the three-month mark, I’ll start introducing resistance training to build strength and muscle tone. By the six-month mark, I plan to incorporate stretching and flexibility exercises like yoga to help with mobility and overall well-being.

This is Just the Beginning

I’m happy with my first month’s progress, but I know there’s still a long way to go. If you’re on a similar journey, remember that small, consistent steps lead to big changes over time. I’ll be sharing monthly updates and tips along the way, so feel free to follow my progress and join the conversation.

Tags: Weight Loss