How Ros Dropped 30lbs Trying Intermittent Fasting During A Pandemic

Ros changed her relationship with food, used black coffee to curb cravings, and only did exercise she enjoyed.

Ros Before and After Weight Loss

👀 Behind Ros’s before and after story:

  • Age: 22
  • Height: 5’2 (158 cm)
  • Before: 143lbs
  • After: 110lbs
  • Weight Lost: 30lbs
Ros lost 30lbs by...

🍪 Changing her relationship with food.

Drinking black coffee and lots of water to curb cravings.

💪 Doing physical exercise she actually enjoyed.

Let’s jump in to her story:

✋ At what moment did you realize you HAD to lose weight?

I’ve always wanted to lose weight since I grew up as a heavy kid. I remember trying to lose weight when I was around 19 years old, living alone in a sad apartment. The weightloss journey turned into an eating disorder that I had to deal with on and off, and I didn’t even lose any weight. When the pandemic started I had nothing to do so I started my weightloss journey again just to see if I could be successful this time.


1️⃣ What was the first step you took towards transforming your body?

I read about intermittent fasting, and I chose to do 20:4 where I fasted for 20hrs and ate all my calories within 4 hours. I also searched up a bunch of workout videos on YouTube. It was very easy to turn into a routine since I had I had nothing else to do.


🍳 What kind of adjustments did you make to your diet?

I cut out rice—and being Asian that was kind of hard to do. I made sure to eat the macronutrient requirements in MyFitnessPal. I also stopped eating when I felt bored or emotional, and most importantly, I made sure to drink 4-5 liters of water every day.

I didn’t have any staple foods in particular, but I did drink black coffee to help curb my cravings.


💪 Can you talk a little bit about what you found to work the best in terms of physical exercise? What worked best for you and why?

Since I can’t go to the gym because of the pandemic, I bought a yoga mat and some resistance bands. I found that I love yoga and it’s very fun to see my flexibility progress! But I also do resistance training to build a bit of muscle, and some Chloe Ting workouts to burn fat. Sometimes I also do jump rope for cardio.

I do these physical activities because they are fun to me, and you should do what’s fun for you! Losing weight can be hard so why not have a little fun while you’re at it!


🧾 What was the best advice you received (or read) along the way?

I didn’t receive or read any advice, but what I keep telling myself is that the number on the scale does not define you’re worth.


🥵 What was the hardest part about your journey? How did you overcome it?

The hardest part was falling back into my eating disorder. When you have a history it’s very easy to slip back to old habits. There were days when I would only eat about 600 calories because of how much I wanted the scale to go down… and yes the scale did go down down, but so did my mental and physical health.

I overcame this when I noticed that I had been waking up each morning feeling very tired (like I was going to faint) and how I started to hate myself. I said “F**K IT! I’m so tired”, so I stopped counting my calories, stopped weighing myself multiple times a day, and I just ate whatever I wanted. I thought if I do that I would gain 100lbs overnight, but of course that didn’t happen. The scale didn’t even budge. My fear of eating went away and my relationship with food has gotten so much better.


💡 Was there an ‘aha’ moment where everything began to click?

Probably when I wore a dress that didn’t fit me before and then I looked at the mirror and saw myself. I whispered to myself, “there’s no way that’s me”, but it was me. I have come so far, and now I think I’m starting to fall in love myself.

😎 How has your life changed since the day you took your before photo?

I would say that I’ve received more compliments telling me how pretty I am, or how inspiring I am that I lost so much weight, but to be honest I take those compliments light heartedly because my weightloss was not all healthy.

Q: If you had to lose weight all over again, or if you were advising a friend on how to lose weight in a more healthy manner, what would you tell them to do differently from what you did?

Just keep it slow but steady. If you exercise regularly, then yes, surely you will lose weight bit by bit. Counting calories and being in a caloric deficit can also help, but be sure to not to take it overboard. The human body needs about 1200-1500 calories per day do function and going below that is dangerous.

If you have an eating disorder like I did, all that rational thinking goes out of the window and you would absolutely do anything to lose weight the quickest way possible, like eating only about ~600 calories per day and exercising excessively. That’s very dangerous. That’s why weightloss should be gradual.


❤ Based on your experience, what advice would you give to our readers who are starting off as the ‘old’ you?

If I could do it so can you! because I never thought that I could lose weight, ever. but do it slowly, in a healthy way. don’t compare yourself to others. we are all different, but we are all worth it! 🙂


Thanks for the interview, Ros!

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