How I lost 25 KGs and kept it Off

How to lose 35 kg - It worked for me

After the Cancer

A few years back after my bout with cancer, I was being looked after by my dearly beloved.

She insisted that I should change my GP. She was most unhappy that my previous GP, whom I had had as a family Doctor, for many years, as she was content to leave my "mini me" (the large lump under my left arm) untreated. She (the GP) would always ask if the lump bothered me and she would "wobble" it. Her comment was if it felt loose (hence the wobbling") it is fine. We know how that finally ended up, with me in the operating room having the "benign" lump removed. But of course it turned out not to be benign but cancerous, which is the subject of another Hub.

In any event I digress, dearly beloved some months later suggested that I should have a check up with her family GP in whom she had absolute faith). For my part, I was not so keen on a visit to the GP (hers or mine for that matter). I was not to keen to find out how I was doing particularly in view of the fact that I had opted not to have any further treatment for the cancer.

Ay any rate of much dickering, demurring and simply being stubborn, the appointment was made.

A Bit About Fat Boy.

Now by way of background, I should point out that I was a fairly large person. I wore an XXL shirt, had a waist of about 44 and at six foot one (185cm) I weighed in at around 120kg (about 260 lb).

As I said, a little on the large side, thick neck, moon face, and a couple of chins! When I was actively playing rugby and running road races, I still weighed in at around 115kg (260lb), not so much of the double chins though. So I was still a fairly robust specimen. I looked a lot like Randy from "my name is Earl" or Hoss from "little house on the prairie".

At any rate, I went for the checkup. The good news was that there were no cancer markers present, I had marginally high blood pressure, too much sugar and too much cholesterol and surprise, surprise I was overweight! But I guess I did not need a GP to tell me that. My new Doc Willlem then told me that I had a choice. He could put me on medication or he could see what effect diet would have. He then set up an appointment with a dietician.

The Dietician

I have never been to a dietician I my life. At any rate I then went to my duly appointed meeting with the dietician. To my surprise, she was pretty but slightly "chubby". She saw the look on my face and laughed at me saying "I can see your skepticism, but you should have seem me before I became a dietician, that is the reason I studied this field!". At any rate she weighed, measured and ordered some more blood tests and told me to come back in a couple of days. She also asked about my diet making notes. I went back a few days later and she gave me a diet sheet.

The Rules

Then she gave me "the rules"

  • I must eat breakfast (oats) no cereals
  • No caffeine (tea or coffee)
  • No Beer (ouch!!!!)
  • No fizzy drinks with sugar (water and diet colas were ok but limited to 1 glass a day)
  • I was to drink rooibos tea (a herb tea) when thirsty
  • As far as alcohol was concerned - Whiskey or nothing
  • I must eat at least 3 portions of fruit a day
  • I must eat ar least 3 portions of Vegetables a day
  • No bread (pumpernickel or brown rye bread if you must)
  • No potatoes - sweet potato instead
  • No carrots
  • No beetroot
  • Durum wheat pasta only
  • Basmati rice or unpolished ice only.
  • No cooking in oils, fats or butter
  • No thickening of sauces
  • No fries (chips)
  • Olive oil to be put on food after co0cking
  • Olive Oil and Balsamic vinegar only as a dressing, (lemon optional)
  • Skim or fat free milk only 1 cup maximum a day
  • Skim or fat free yoghurt 1 cup pr day.
  • Meal plans to be breakfast, midmorning snack, lunch, afternoon snack , dinner.

She went on to tell me that as I cut out caffeine I would get headaches.

I then said I suppose I can't eat red meat! She said on the contrary I must eat red meat (visible fat to be excluded) but no larger size an thickness of my palm (around 200gms).

White meat or fish was to be the size of my hand (around 300gms).

She also gave me a recommended diet sheet embodying the above rules.

The first two weeks would be a detox period and attempt to get my metabolism working properly so no alcohol at all and no fizzy drinks at all


I went back to her at regular intervals and steadily lost about 1-2 Kgs per week.

She also then suggested that I exercise by walking on a regular basis.

I had stopped exercising and running a number of years previously after cracking a bone in my foot and being diagnosed with osteoarthritis. So I was not so keen on the daily "walkies" idea. I persevered but did not enjoy walking so I ended up running again. I have since added a daily visit to the gym to my activities.


I continued seeing her weekly for about 2 months and she then decided to see me monthly.

Once I was down to 93Kg. she said I no longer needed her.

Interestingly enough most of the changes to my diet were to foods that I did not eat (fruit & Veg) or like (chicken) but after about three weeks your palate changes and the foods you used to like no longer appeal (fatty stews and fries). However after a couple of months I said to Sarita (my dietician) that I was not on a diet but had to change my lifestyle. She said to me "now you really have got it!'


I gradually added coffee (fresh, not instant or decaff), dry white wine and the occasional beer (as a reward after exercise only). By the way Sarita is totally against decaff coffee as she says the chemical process of preparing the decaff is worst than the ingestion of caffeine, which she says is beneficial in moderation. I even eat fries or white bread occasionally. If I pick up weight (after Xmas or other events that involve food) I simply reign in and go back to the strict rules. I don't think this necessarily works for everyone but it works for me. Today I weigh 93kg and describe myself as athletic or even trim. I wear a large shirt, size 36 waist, no double chins. The cost was quite high as I had to change my entire wardrobe so that I did not look as though I was wearing my big brothers clothes! When I eat out at a restaurant I apply all the rules and it works.

I dedicate this hub to my dearly beloved (for forcing me to go to a new GP and Sarita Barnitz., a talented dietician.

Comments 24 comments

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick

My eating habits are similar and it has helped.

John Chancellor profile image

John Chancellor 8 years ago from Tennessee

I think the most important thing you said that you changed your life style. Dieting basically does not work because it involves doing something that you don't want to do. Changing your life style is the only way to make permanent improvements in your weight.

mulder profile image

mulder 8 years ago from Warnbro Western Australia

What a great hub sixtyorso I lose my weight though yoga , fish oil, bee pollen and heaps of red and Green rooibos tea Its credit to you thanks for shareing

Just_Rodney profile image

Just_Rodney 8 years ago from Johannesberg South Africa, The Gold Mine City

Great hub, once again sharing the secrets of diet and exercise. The balance between input and output is fundemetal in maintaining your ideal.

sixtyorso profile image

sixtyorso 8 years ago from South Africa Author

Bob John Mulder Rodney

Thanks for taking the trouble to read and and comment

Bob affirmation and positive feedback is great

John as you say diet is only part of it Lifestyle change is the key. According to John Briffa there is a complex interaction between our  endocrine,kidney, liver and pancreas functions which all have an impact on weight and how we metabolise  food

Mulder I knew you would respond when I mentioned rooibos tea and thanks for your welcome additional information.

Rodney as you say we are what we eat.

Once again all, thanks for enhancing my hub with your input.

Eileen Hughes profile image

Eileen Hughes 8 years ago from Northam Western Australia

Great hub, Others should read this very helpful hub. We need to always, always get second opinions when something is troubling us.

I know it is easier said than done we dont want to be thought of as a hypercondriat. (spelt wrong) but we do feel that way when we get pains etc and doctors tell us there is nothing wrong. Thanks for sharing this great hub

sixtyorso profile image

sixtyorso 8 years ago from South Africa Author

Eilenn Thanks for reading and commenting.

In my view comments enrich the hubs and any "how" hub should elicit comment and additional information which is always welcome.

Much appreciated

franciaonline profile image

franciaonline 8 years ago from Philippines

Hi sixtyorso,

Your hub is a useful piece of information for people who want to be trim and healthy.I took note of your dietician's rules. I'll try them. For a time I tried the South Beach diet which became popular recently but I wasn't able to sustain it. This one from your hub I will try.

I also like your referring to your significant other as your "dearly beloved". It's cute!


sixtyorso profile image

sixtyorso 8 years ago from South Africa Author


Thanks for stopping by and commenting. Your comments are most welcome. I have been eating like this (with minor lapses from time to time) for about 3 years now. So it is no hardship to maintain and one gets into the habit of eating as per the diet sheets.

marisuewrites profile image

marisuewrites 8 years ago from USA

sixtyorso...what a great re-cap of what your expert nutrionist told you and so glad you followed the instructions.  This is a good testimony to all of us to change our life - we are what we eat..and what we think!  I'm inspired to do a better job just from reading this@!  

Good for you!!  I'm glad you're healthier as you are a kind reader and most loyal fan to so many...and I am one of yours!! It's so comforting to have friendly voices across the miles...

marisuewrites profile image

marisuewrites 8 years ago from USA

Would that equal about 50 lbs? what's the conversion? just wondering...

sixtyorso profile image

sixtyorso 8 years ago from South Africa Author

Hi Marisue

Your conversion is about right 2.2lbs to a kilogram.

I really enjoy our interactions and sense your own kind soul too. Thank you so much for reading and commenting. It always great to get feedback and it is much appreciated. it also encouraging when others read our mind share of life experiences.

funnebone profile image

funnebone 8 years ago from Philadelphia Pa

Is it permitted to substitute 1 serving of whiskey for 1 serving of fruit...or maybe 12 for 12?

sixtyorso profile image

sixtyorso 8 years ago from South Africa Author

I don't think that would present too much of a problem. But your brain may gain weight thus causing morning headaches. A mild form of morning sickness. Your liver may revolt making you feel revolting and the lack of fibre to absorb said increase in lquid may cause the occaisional stomach cramps. Unfortunately the grain (fibre) is no longer present in the wiskey. I am not so fond of whiskey so I drink mainly dry white wine or new generation white from red rose's. So enjoy your tipple but keep the fruit that is no substitutions just a lovely added extra. Cheers Hic

Thanks for stopping by and commenting. Much appreciated.

epifanny profile image

epifanny 8 years ago from AU

wow such an inspiring read thx for sharing your wonderful story. Your dieticians rules certainly make a lot of sense (even if they are a lil difficult to follow) these are very similar to the "rules" I was made to follow when I was visiting my colonics practitioner. I must admit after following her recommendations I really felt so much better and much much healthier.. i had a new vitality and spring in my step. great hub !! cheers :)

sixtyorso profile image

sixtyorso 8 years ago from South Africa Author

Hi Epifanny

Thanks for stopping by and commenting. I am on a criuse in the Med at the moment and my weight is not so great as I have a cold and cannot workout. I will get back though.

Peggy W profile image

Peggy W 7 years ago from Houston, Texas

I plan to bookmark this hub. Had not heard of that kind of tea but will check it out. I am curious as to why white wine and not red? The red is supposed to be heart healthy.

sixtyorso profile image

sixtyorso 7 years ago from South Africa Author

Thank you so much for your praise. It is very encouraging to get positive feedback to one's writing and musings. Much appreciated.

terrowhite profile image

terrowhite 7 years ago

Absolutely Fantastic hub! You've given me some great ideas and I'll be checking back. Thank you so much for this information

sixtyorso profile image

sixtyorso 7 years ago from South Africa Author

terrowhite My pleasure. Glad you enjoyed this hub.

LondonGirl profile image

LondonGirl 7 years ago from London

congratulations, both on losing it and keeping it off!

sixtyorso profile image

sixtyorso 7 years ago from South Africa Author

Thank you so much. I really value you stopping by and commenting. It is really is much appreciated!

omnimarket 4 years ago

I applaud you on your positive attitude and sense of discipline. Other people are not as exacting on themselves or feel unable to go through any kind of regime. For these people I recommend my own website

barryrutherford profile image

barryrutherford 4 years ago from Queensland Australia

My weight has been hub I am going to take up your recommendations...

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