From 4XL to Size L: The essence of 'keeping at it' that an occupational therapist who lost 29kg realized after going through plateaus and rebounds

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My clothing size went from 4XL to L.

It changed little by little, so much so that it became a hassle to keep buying new clothes along the way.

But no one at my workplace at the time noticed that change. Because it happened gradually.

It was only when I met a former colleague from my Osaka days after a long time that they said, "You've lost so much weight!"

I think that is how human change works. It is not about a dramatic moment. You realize it has changed. It is the accumulation of that.

Plateaus: What I did

In the second or third month, the number on the scale stopped moving entirely.

Even though I was going to the gym every day, nothing changed. It was mentally tough.

What I did at that time was simple.

I just tried not to think about it.

I stopped thinking about my weight. I stopped looking at the numbers. I just kept going to the gym as usual. That was all I continued to do.

Changing my mood was also important. I played tennis. I went to karaoke by myself.

Going to karaoke alone was particularly effective. I had always liked karaoke, and if I do say so myself, I am fairly confident in my singing. By using my voice, I strengthen my abdominal muscles. It also burns calories. Above all, by singing at the top of my lungs, I was able to relieve stress.

At the time, I often went to Kaikatsu Club for solo karaoke. For someone like me with an HSP temperament, being alone was overwhelmingly better than karaoke with a large group. I could sing only the songs I liked at my own pace. I didn't have to worry about anyone's eyes on me.

I think the key to overcoming a plateau was to take my focus off the scale and "continue doing things I could enjoy."

What changed when I reached 77kg

When your weight drops, your body changes.

Naturally, my clothing size changed. From 4XL to L. I don't know how many times I bought new clothes along the way. The expenses added up, but I was happy about that.

At first, I was embarrassed to change clothes in the gym locker room. But as my body changed, I stopped worrying about things like that.

My physical strength kept increasing. By the time I reached about 80kg, I had enough stamina to run a marathon. I was able to win a tennis tournament. I became capable of playing multiple matches.

And above all, I gradually started to gain confidence in myself.

When your appearance changes, your inner self changes too. This isn't just a matter of mindset; it's an occupational therapy fact that the body and mind are connected.

What I realized after rebounding

My current weight is 80kg. I gained 3kg back from 77kg.

I stopped going to the gym after my child was born. My routine back then is difficult to maintain with my current lifestyle.

My weekday schedule is like this: wake up in the morning and go to work. Come home and eat with my family. Wash the dishes, draw a bath, and the three of us get in. Clean the tub, run the washing machine, and hang the laundry. By the time everything is done, it's 9 or 10 PM.

Honestly, going for a one-hour walk after that is tough.

But I don't stop.

Because for me, that walk is the only 'time just for myself.' It's a way to refresh, a mental reset, and also for my health.

My wife doesn't say anything about my body shape. She tells me, 'You're fine the way you are.' That's why I'm not in a rush. But deep down, I still have the feeling that I 'don't want to go back to how I was.'

A rebound isn't a failure. It's because life has changed. I believe the important thing is to find a 'sustainable range' within your new lifestyle.

The essential difference between people who stick to a diet and those who don't

As an occupational therapist and someone who has experienced losing 29kg, if I were to give advice on how to overcome a plateau, there are three things.

【① I want you to read Adlerian psychology】

People who can't stick to a diet don't have weak willpower. They are just unconsciously choosing the 'benefits gained from not losing weight.'

If you re-examine your actions using Adler's 'teleology,' you will see why you can't keep it up. Don't make excuses. Don't blame your environment. Take ownership of your own goals. That alone will change things.

【② It's easier to keep going if you do it alone】

When you do it with someone else, you have to match their pace. If they quit, it becomes easier for you to quit too.

If you're alone, you have flexibility with your time. On days when you don't feel like it, you can take it easy. You can continue at your own pace. For people with an HSP temperament, doing it alone is especially suitable.

[3. Incorporate things you enjoy]

It won't last if it's just painful.

Listen to your favorite music while walking in the water. During a plateau, refresh your mood with solo karaoke. Move your body by playing tennis.

I think the secret to longevity is not being too conscious that 'this is exercise.' Do it because it's fun. I want you to cherish that feeling.

What I want to tell you today

A plateau will definitely come.

But that is a sign that your body is trying to adapt to the changes. It's not a bad thing.

At that time, take your focus off the scale and continue doing things you enjoy. Don't overthink it.

Even if you rebound, it's not a failure. It's because your life has changed. You just need to find a way to continue within your changed life.

There is no such thing as a perfect diet.

Continue while enjoying it within a range you can sustain. As someone who lost 29kg, I believe that is the way to make it last the longest.

Occupational therapist, 15th year. Working at a special nursing home. HSP/ISFJ. 4XL → L → Currently maintaining size L. I'm out for a walk again tonight.

📚 Recommended reading/listening
The essential difference between people who stick to a diet and those who don't, honestly told by an occupational therapist who went from 106kg to 77kg

The story of how an occupational therapist who thought at 106kg that 'I can't get married' reached their 10th wedding anniversary 🎧

'The Courage to be Disliked' felt cold to me as an HSP/ISFJ at first. But even 13 years later, it has become the axis of my life.

💡 Kindle Affiliate
How to work without burning out for people who are too kind

📖 For those who want to know more about Adlerian psychology
The Courage to be Disliked (Book) → https://amzn.to/4ty8TT2 The Courage to be Disliked (Kindle) → https://amzn.to/4tAijxy