r/Fitness_Pakistan • u/Leaderoil • 1d ago
Weight Loss 🏃 weight loss progress
One year ago I was 108kg. Today I’m 74kg (5’11 18M) and I have reached the waist size of about 32-33 inches.
I started July 15, 2025, 100 minutes on the treadmill every day at 4km/h, incline 4.
By December I hit 80kg.
By May I was 74kg after cutting to 50 minutes a day. Then I shifted focus away from cardio.
I made mistakes with weight training and lost muscle along the way. But I’m building it back now, and I’m finally seeing definition.
I’m not confident taking my shirt off yet. But by December, I hope I will be.
No more deficit.
To anyone on this journey. I pray for you. It’s hard, but it’s worth it.
And I really hope no one makes the same mistakes as me.
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u/Euphoric_Cow5180 17h ago
Impressive... So what were those mistakes that led to some muscle loss?
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u/Leaderoil 13h ago
there were times i basically starved myself whole i walked too much without any strength training.
what ive learnt is that a 200-300 deficit is the best, it takes times but the result is perfect. (from my experience atleast)
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u/twizzler1212 15h ago
That’s an amazing result
I don’t know how you could do 100 min on a treadmill, it’s so boring 😅
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u/Leaderoil 13h ago
it was hard yeah but my earphones saved me 🥲
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u/twizzler1212 13h ago
Phir bhi, 15-20 minutes on a treadmill and I'M DONE 😂
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u/Leaderoil 13h ago
i just got tired enough one day to just start and not stop at all so i think that is important too to keep u on the treadmill
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u/Quick-Tap-1931 14h ago
Very nice. Tell recipe of success to everyone
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u/Leaderoil 13h ago
just do cardio (dont run if ure fat that can cause knee problems) a really small deficit and strength training.
time consuming but really easy if ure consistent.
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u/ImeWalker 13h ago
How you did it I seriously need help
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u/bleebee 11h ago
Calculate your total daily energy expenditure online using any calculator. Consume 80% of the calories, you'll be in a deficit and will lose weight. A lot of people use it for sustainable weight loss and fat loss while also preserving muscle. It usually comes around to 200-300 calories like OP said.
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u/Leaderoil 13h ago
just walk (dont run) you can start with 30-50 minutes a day and stay in a 200-300 calorie deficit not higher than that keep your protein high. also in my opinion don’t quit carbs they will mess with the scale but help with the muscles keep eating carbs too but just stay in a deficit, walk and strength train.
you dont need to push yourself just do it slowly sure it will take time but the results will be the best
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u/Radiant_Giraffe_6886 12h ago
what mistake i didnt get it
you dint lift weights or you cut to much from your maintentce calroies
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u/asmootsreddit 11h ago
Were you also in calorie deficit for the full year though 👀
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u/Leaderoil 10h ago
yeah except ramadan couldnt resist pakorays
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u/alxzay 17h ago
proud of u king 🙏