I Have Lost 45 lbs in 9 Months - Going From 177 lbs to 132 lbs

Video · published 2025-01-03

• A loss of more than 45 lbs (20+ kg) in about 9 months is achievable — going from 80 kg (~177 lbs) down to roughly 59.5–60 kg (~130 lbs) and an estimated sub-10% body fat.
• One meal a day (OMAD) fasting alone, used for the first 2–3 months, produced only modest progress; the real weight drop began after switching to a keto diet around month 3.
• Expect a plateau: after several months of steady loss the rate flattened to only about 2 lbs per month, even while continuing the same regimen.
• Breaking a plateau can require tightening the diet further — cutting some of the fat out of the single daily meal restarted the weight loss.
• Set a concrete goal weight (here 58 kg / ~125 lbs), and plan the next phase deliberately: once the fat-loss target is reached, shift to gaining muscle rather than regaining fat.
• Starting from a relatively athletic, not-very-overweight baseline helps limit loose skin after a large weight loss — only a small amount remained after dropping 45+ lbs.