My Weight Loss Journey: Starting Again Without Starting From Scratch

Over the last few weeks, I have made the decision to focus on my health again. Not because I am trying to become a completely different person, and not because I believe happiness exists at a certain number on the scales, but because I want to feel healthier, stronger, more energetic and more confident in myself. There are a few reasons behind that decision.

My partner and I are currently navigating a fertility journey and, whilst we don't yet know what the future holds, I am aware that if we eventually require IVF treatment, one of the criteria for NHS-funded support is maintaining a BMI below 30. Whether I agree with BMI as a measurement or not is somewhat irrelevant because those are the rules that currently exist.

Alongside that, we will soon be travelling home to Hungary for the summer where temperatures regularly reach 40 degrees, there will be water parks, swimming pools and plenty of opportunities to wear shorts and swimwear, and I would be lying if I said I didn't want to feel a little more comfortable in my own skin by then.

What My Weight Loss Journey Taught Me Before

The good news is that I know what works because I have done it before. A couple of years ago, with the support of my personal trainer James from Furyan Fitness, I lost an incredible 30kg. Looking back, one of the things I appreciated most was that there were no quick fixes, no unrealistic meal plans and no pressure to spend hours doing exhausting cardio. Instead, the focus was on building habits that could realistically fit into everyday life.

A lot of the lessons I learned during that period are the exact same lessons I am returning to now. Whilst the motivation has to come from me, James played a huge role in helping me realise what I was capable of and proving that sustainable progress comes from consistency rather than perfection.

When Life Gets In The Way

Unfortunately, life has a habit of getting in the way sometimes. I went through a particularly stressful period, which for me often means emotional eating. Anyone who has ever turned to food for comfort will understand how quickly small habits can creep back in when life feels overwhelming.

At the same time, I stopped going to the gym because of ongoing issues with my shoulder and back. After months of pain, appointments and physio that didn't seem to help much, things finally started improving, only for me to partially tear a ligament in my ankle. Before I knew it, around 10kg had found its way back.

The difference this time is that I don't see that as failure. I see it as life. I think one of the biggest mistakes we make when it comes to health is believing that successful people stay motivated all the time. They don't. They simply learn how to return to their habits after difficult periods.

The Habits That Make The Biggest Difference

If losing 30kg taught me anything, it's that the basics matter more than people think.

Social media is constantly trying to sell us complicated solutions, but the truth is that the biggest results often come from the simplest habits.

Drinking enough water makes a huge difference for me, and I aim for at least 2.5 to 3 litres a day.

Sleep is another non-negotiable. I recently heard on a podcast that waking up at the same time every day may actually be more important than going to bed at the exact same time, and that really stuck with me. Personally, I know I need around seven and a half hours of sleep if I want to feel my best.

Calorie counting has also been one of the most useful tools in my toolkit. I know it's not for everyone, but for me it creates awareness rather than restriction. Through trial and error, I've found that around 1,650 calories allows me to lose weight steadily whilst still enjoying life. I also aim for around 140 grams of protein each day because it helps keep me fuller for longer.

Contrary to what many people assume, healthy eating does not mean cutting out every food you enjoy. I still have the occasional ice cream or chocolate because I know from experience that trying to be perfect is the fastest way for me to give up altogether.

Why Looking At The Week Matters More Than Looking At The Day

One of the biggest mindset shifts I've made is learning to look at my week as a whole rather than obsessing over individual days.

In the past, if I went 100 calories over my target, I would feel frustrated and convince myself I had ruined everything. Now I simply look at my weekly average. If one day is a little higher, I can adjust elsewhere if needed, and more often than not I discover that I'm still on track.

This simple change has helped me avoid so many of those "I'll start again on Monday" moments. Life isn't lived in perfect days. There will always be meals out, birthdays, holidays and stressful afternoons where things don't go exactly to plan. What matters is the bigger picture.

Moving My Body Again

Exercise has become much simpler too.

When I lost the weight previously, I trained with weights three times a week and followed each session with around fifteen minutes of brisk walking on an incline treadmill. That was it. No endless cardio sessions. No punishing workouts. No spending hours doing exercise I hated.

I also swam regularly, which is something I am excited to bring back now that my ankle is finally improving.

One lesson I learned very quickly is that you need to work with your lifestyle rather than against it. When I worked as a teacher, my commute was close to an hour each way, which meant that if I waited until after work to exercise, it simply wasn't going to happen. To make it sustainable, I got up early and went to the gym before work. Even now, I know that a healthy start to the day creates momentum and makes it much easier to stay on track.

Small Choices Create Big Results

I have also learned that healthy living often comes down to small decisions rather than dramatic transformations.

Parking slightly further away. Taking the stairs. Choosing a sugar-free syrup in my coffee. Drinking another glass of water. Going for a walk. None of these things are particularly exciting on their own, but together they create momentum.

People often underestimate how powerful these small choices can be because they don't produce instant results. However, when repeated consistently over weeks and months, they become the foundation of lasting change.

Starting Again With Experience

So here I am, starting again, but not from scratch.

I am taking everything I learned from losing 30kg, combining it with a little more self-awareness and a lot more self-compassion, and focusing on building habits that I can actually sustain. I know there will be good days and bad days. There will be weeks where I stay perfectly on track and weekends where I don't.

But if there is one thing this journey has taught me, it is that progress isn't about being perfect. It's about getting back to your healthy habits as quickly as possible afterwards.

Not next Monday.

Not next month.

Not after summer.

The very next opportunity.

Wish me luck!

Until next Sunday,

Nikki x