The Last 3 kg
Updated: Jun 18
For as long as I can remember, I have been trying to lose the same three kilograms. Those three kilograms have followed me everywhere since I was a teenager.
I can still hear my mom’s voice:“If you could just lose three more kilos…”
And I used to think —Then what? Would I suddenly be “beautiful”? Would I be happier?
I have lost and gained those same three kilos more times than I can count. My whole life seemed to revolve around my eating patterns and how I was punishing myself — until one day, I just could not do it anymore. I realised that the way I saw myself in the mirror was not the truth.
We are bombarded with “perfect” bodies everywhere — magazines, television, social media. But the reality is this: we are all different shapes and sizes, each of us fighting our own private battles.
And maybe… those last 3 kg were never really the problem. Maybe they were just the story I kept telling myself.
Over the years, I have noticed something interesting. Portion sizes can quietly grow without us noticing. We graze, we forget to listen when our bodies say, “I am full,” and then we wonder why the scale is stuck. We are all looking for that magic pill or the shake that will fix everything overnight.
But here is the hard truth I had to learn:
The magic does not come from a bottle.
It comes from the small, boring habits we repeat every day.
A Tool That Changed My Perspective
I stumbled across something called a TDEE calculator. It sounds technical, but all it really does is show you what your body actually needs each day. For me, it was a bit of a wake-up call. If you are curious, you can try one here — I found it really eye-opening: https://tdeecalculator.net
Did you know that to lose just 1 kg of fat, you need to create a deficit of about 7,700 calories? When you see the numbers like that, you realise why those “quick fixes” never stick. It is not about starving; it is about understanding the maths of your own body.
My 8 “Non-Negotiables”
These are the small, boring habits that finally made a difference for me:
Water first: A glass before every meal (and before every coffee or tea).
The “Full” Rule: You do not have to finish the plate. If you are full, stop.
The Plate Trick: I switched to smaller dinner plates — it is a total mind game, but it works.
Time your carbs: If you love them (like I do), try to have them earlier in the day or right after a workout.
Just move: A long walk counts.
Ditch the “Extreme”: If a diet promises the world in a week, do not do it.
Ignore the “Magic”: No pill or shake can replace a lifestyle.
Eat the chocolate: Seriously. Buy quality, enjoy it, and do not deny yourself.
Change is hard, especially as we get older — but it is also life changing. It is not about being “perfect.” It is about finally being kind to yourself.
We only get one body for this life. Let’s stop treating it like an enemy…and start treating it like a friend.
It might just be the most important habit we ever form.
If this resonated with you, you're not alone.
💌 Before You Go
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What is one small habit that has made a difference in your health journey? Let me know in the comments—I would love to hear from you.
— Frannie ☕
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