Introduction
Here’s a public service announcement I wish I understood earlier: fasting does not automatically mean you are in a calorie deficit.
I learned this the hard way.
I started my weight loss journey in January 2024 at 207 lbs (94 kg). Through consistent calorie tracking, intentional movement, and learning how to cook foods I actually enjoy in a calorie deficit, I dropped down to 170 lbs (77 kg) by the end of the year. I was incredibly proud of myself, and rightfully so.
I was doing everything “right.”
Tracking my calories.
Walking and jogging outdoors.
Running on my treadmill.
Using my exercise bike and dumbbells at home.
I had built habits that worked.
Then January 2025 came.
(You can find the video for this topic here.)
Where Things Went Wrong
As many churches do at the beginning of the year, I participated in a religious fast. I was breaking my fast at 6 p.m., and I thought to myself:
“How bad could it be? I’m fasting.”
So I stopped tracking my calories.
Big mistake!
By the time it was time to break my fast, I had a full feast waiting: like “a table set before me in the presence of my enemies” (Psalm 23, if you know, you know 😅).
My portions were huge.
I wasn’t cooking with reduced oil anymore.
And because I have two very energetic young kids, I also stopped working out, trying to conserve energy to make it through the fast.
In my mind, fasting meant I was automatically “being disciplined.”
In reality, I was overeating… badly.
The Scale I Was Afraid to Face
Towards the end of the fast, my clothes started feeling tighter.
I told myself my mind was playing tricks on me.
There was no way I could be gaining weight… right?
Deep down, I knew something was off, but I avoided the scale because I was scared of what it would say.
By March/April, I finally gathered the courage to step on it.
190 lbs (86 kg).
I had gained 20 lbs (9 kg), a whole 20lbs! How on earth was that even possible?
That moment crushed me. I lost my motivation, my morale, and honestly, my confidence. It felt like I had undone an entire year of hard work in just a few months.
The Wake-Up Call
After sitting with the disappointment, I gave myself a much-needed pep talk.
I reminded myself:
- Weight loss isn’t linear
- One setback doesn’t erase your progress
- The only real failure is quitting
So I started again, this time with more intention.
My new goal wasn’t just to get back to 170 lbs.
It was to go lower.
Today, I’m 158 lbs (72 kg), with a goal weight of 150 lbs (68 kg), and I’m almost there. If I go any lower, I’m scared I’d look like a scarecrow.
The Lesson: Fasting vs. Calorie Deficit
Here’s the biggest takeaway:
👉 There is nothing magical about eating within a specific time window if you’re still eating in a calorie surplus.
Whether you’re:
- Doing a religious fast
- Practising intermittent fasting
- Skipping meals to “save calories”
You can still gain weight if your intake exceeds your needs.
When I later analysed what I was eating during my fast, I realised I was consuming 3,000–4,000 calories a day — far above my daily calorie requirements.
Fasting did not cancel that out.
A Word of Advice (From Someone Who’s Been There)
If you’re fasting this January, for spiritual reasons or weight loss, please don’t undo the work you put in last year.
You don’t need to starve.
You don’t need to eat tiny portions.
But you do need awareness.
Make a pact with yourself:
“Even if I don’t lose weight during this period, I will not gain weight.”
And please…
Don’t eat like a foodlum 😭
(Don’t be like Darmiey.)
Final Thoughts
This journey taught me that weight loss isn’t about extremes. It’s about consistency, honesty, and understanding how your body works. Feel free to check out my recipes with nutritional breakdown here.
If this post helps just one person avoid the mistake I made, then sharing this was worth it.
Happy New Year once again.
I pray it’s a blessed year for you, in Jesus’ name. Amen 🤍
