The Diet I Tried That Finally Helped Me Reach 49kg

For the longest time, I felt like I was stuck.

My weight had been going back and forth between 52kg and 50kg, and no matter what I tried, I couldn’t seem to get back to 49kg.

I worked out. I tried skipping rice. I tried eating less. I tried being more conscious about what I ate. There were days when I felt like I was doing everything right, but the scale just wouldn’t move.

Then, I tried something surprisingly simple:

One spoonful of rice per meal.

And after doing this for a week, I finally saw 49kg on the scale again.

Honestly, I didn’t expect it.

Why one spoonful of rice?

Instead of completely removing rice from my meals, I decided to drastically reduce the portion.

Rather than having a full serving, I would have around one spoonful of cooked rice with my meal, along with whatever protein, vegetables, or other food I was eating.

For me, this made it easier to control how much I was eating without feeling like I had completely banned rice from my diet.

And apparently, that small change made a difference for me.

But there’s an important lesson here: it may not actually be the rice itself that caused the weight change.

Reducing my rice portion also reduced my overall calorie intake. Weight loss generally happens when your average energy intake is lower than the energy your body uses. So while I personally noticed a change after reducing rice, everyone’s body and calorie requirements are different.

I didn’t rely on diet alone

I also continued doing a 30-minute workout every day.

Exercise has always been part of my routine, and I wanted to continue moving even while changing my diet.

I also allow myself one cheat day a week. I don’t see this as completely throwing away my progress. For me, it’s a way to enjoy food without feeling like I’m permanently restricting myself.

When I’m eating outside, I also try to keep track of my calories and generally aim not to go over 1,200 calories for the day.

However, this is one part of my routine that I want to emphasize: 1,200 calories is not an appropriate target for everyone. Calorie needs depend on factors such as age, height, sex, activity level, and overall health. Eating too little can also make it harder to get enough protein, vitamins, minerals, fiber, and other nutrients.

So please don’t assume that eating 1,200 calories or one spoonful of rice is automatically the right approach for you.

What I learned from this

The biggest thing I learned is that small changes can sometimes make a bigger difference than extreme changes.

I used to think that completely removing rice would be the answer. But for me, reducing the portion worked better than constantly telling myself I couldn’t eat it.

It also made me realize that weight loss isn’t necessarily about finding one “magic” food or diet.

My progress came from looking at my overall eating habits, portions, activity, and consistency.

And of course, the number on the scale isn’t the only measure of progress. How you feel, your strength, energy levels, fitness, and overall health matter too.

A note if you’re trying to lose weight

If you’re also struggling with losing those last few kilos, don’t assume that what worked for me will work exactly the same way for you.

You don’t necessarily need to completely eliminate rice or carbohydrates. You may simply need to look at your portions and your overall eating pattern.

And if you’re planning to significantly restrict your food intake, it’s a good idea to speak with a doctor or registered dietitian first, especially if you’re feeling tired, dizzy, constantly hungry, or struggling to get enough nutrients.

For me, seeing 49kg again after being stuck around 50–52kg felt amazing.

I’m happy that I finally found an approach that worked for me, and I’ll continue paying attention to my portions, staying active, and enjoying my food in moderation.

Sometimes, it isn’t about completely giving up the food you love.

Sometimes, it’s about learning how much you actually need.