How I Lost 50kgs – And Kept It Off

No gimmicks. No shortcuts. Just discipline, systems, and learning how to respect my body again.

I didn’t wake up one day magically motivated. I woke up tired. Out of breath. Avoiding mirrors. Avoiding photos. Avoiding the version of myself I’d slowly become. I was carrying over 50kg of excess weight. My joints hurt. My sleep was terrible. My confidence was shot. And worst of all — I didn’t trust myself anymore. Every “I’ll start Monday” had become another broken promise.

This time had to be different. Not a diet. Not a 30-day shred. A complete rebuild. Here’s exactly how I lost 50kg — and how I’ve kept it off.

THE TURNING POINT: WHY I HAD TO CHANGE

Most people don’t change when they want to.
They change when the pain of staying the same becomes worse than the pain of discipline.

For me it was simple:

• I was embarrassed in my own skin.

• I avoided social situations.

• I felt weak, slow and foggy.

• My health markers were heading in the wrong direction.

• I didn’t recognise the person in the mirror.

I realised something uncomfortable: No one was coming to save me. If I didn’t take control of my body, nothing else in my life truly mattered. So I stopped chasing motivation and built systems instead.

TRAINING: SIMPLE, CONSISTENT, NON-NEGOTIABLE

I didn’t start like an athlete. I started like a beginner who could barely move properly.

Phase 1 – Move Daily (First 3 Months)

Forget fancy programming. My only rule was:

Move every single day.

• 30–60 minutes of walking (sometimes broken into two sessions)

• Light resistance training 3x per week

• Stretching and mobility at night

• Steps target: 8,000–12,000 daily

The goal wasn’t fat loss — it was habit building and joint resilience.

Phase 2 – Build Muscle & Burn Fat

Once my conditioning improved:

Training split:

• 4–5 weight sessions per week

  • Compound lifts (squats, presses, rows, deadlifts)

  • Moderate volume

  • Progressive overload

• 3–4 cardio sessions

  • Incline walking

  • Cycling

  • Occasional HIIT once fitness improved

Sessions stayed under 75 minutes. No junk volume. No ego lifting. Muscle became my metabolic engine.

Phase 3 – Performance Mindset

As the weight dropped, training became identity-based: I wasn’t “trying to lose weight” anymore. I was training like a fit person trains. Strength goals replaced scale obsession.

EATING: STRUCTURE OVER WILLPOWER

I didn’t starve myself. I didn’t cut carbs to zero. I didn’t live on chicken and broccoli. I built a system I could maintain forever.

My Rules

✔️ Protein at every meal
✔️ Mostly whole foods
✔️ Calorie awareness (not obsession)
✔️ Eat slow, eat deliberately
✔️ Plan meals in advance
✔️ Hydrate aggressively

What I Actually Ate

Breakfast

• Eggs or Greek yoghurt

• Fruit

• Oats or sourdough

Lunch

• Lean protein (chicken, fish, beef)

• Rice or potatoes

• Vegetables

• Olive oil

Dinner

• Similar structure as lunch but with less or no carbs

• Larger protein portion

Snacks

• Protein shakes

• Nuts (measured)

• Dark chocolate occasionally

• Fruit

I tracked calories early on to re-learn portion sizes — then transitioned to intuitive eating once habits were locked in.

The Biggest Shift

I stopped eating emotionally. Food became fuel — not comfort, boredom relief or stress medication. That alone melted fat faster than any diet ever could.

THE MINDSET SHIFT THAT MADE IT STICK

This wasn’t physical — it was psychological.

I stopped negotiating with myself.

No more:

• “I’ll train tomorrow.”

• “Just one more takeaway.”

• “I deserve this.”

I treated my health like a business project:

• Clear targets

• Non-negotiable actions

• Weekly reviews

• Long-term thinking

Identity Over Motivation

I stopped asking: “Do I feel like training?” And started asking: “What would a disciplined person do right now?” Your identity drives your behaviour.

I Learned Patience

50kg didn’t come off in 6 weeks. It took consistency across months. Slow progress compounds massively.

RECOVERY, SLEEP & STRESS (THE HIDDEN FAT LOSS TOOLS)

Once I fixed sleep and stress, fat loss accelerated.

• 7–8 hours sleep minimum

• Dark room

• Consistent bedtime

• Magnesium at night

• No screens late

• Daily walks outdoors

Cortisol kills fat loss. Recovery matters.

HOW I KEPT THE WEIGHT OFF

Most people lose weight. Few people keep it off. Here’s how I prevented rebound:

1. I Never “Finished”

There was no finish line. This became my lifestyle.

2. I Stay 80/20

• 80% clean eating

• 20% flexibility

• No guilt, no binge cycles

3. I Still Train Like an Athlete

Training is part of who I am now — not a tool for fat loss.

4. I Monitor Early Warning Signs

If:

• Sleep drops

• Steps drop

• Junk food increases

• Training consistency dips

I correct immediately. Small corrections prevent big relapses.

5. I Protect My Environment

• Healthy food always available

• Gym clothes ready

• Calendar blocked for training

• Minimal junk at home

Willpower is unreliable. Systems win.

WHAT LOSING 50KG REALLY GAVE ME

It wasn’t just a body transformation.

It gave me:

• Confidence

• Energy

• Mental clarity

• Discipline

• Self-respect

• Higher standards across my life

The body is often the gateway to upgrading everything else.

SUPPLEMENTS

I started off with no supplements. But after a while I felt like I was stuck in a plateau. My friend at work was using LA Muscle and so he recommended I start on Burn Belly Fat. I used it for 1 month and then moved on to Fat Stripper Intense for 1 month and then Fat Stripper PRO Burn. They definitely helped me speed up my progress and gave me the confidence that I am on the right track because I started seeing progress again.

FINAL ADVICE FROM ME, A LEANER MORE AGILE AND HAPPY JOHN DORCY

If you’re reading this overweight, frustrated, or stuck:

Start small.
Walk daily.
Eat protein.
Lift weights.
Sleep more.
Be patient.
Build systems.
Respect your future self.

You don’t need perfection. You need consistency. And once you prove to yourself that you can change your body — you realise you can change anything.