How My Body Composition Changed in 60 Days and 10 Habits That Stayed

 

Sixty days doesn’t sound like much time, but it was enough to completely change how my body looked, felt, and functioned. I didn’t chase crash diets or extreme workouts. Instead, I focused on body composition—losing fat while maintaining or building muscle. The real win? The habits I built during those two months didn’t disappear once the challenge ended.

Here’s what actually worked.

When I started, my goal wasn’t weight loss. I wanted more energy, better strength, and clothes that fit comfortably. Shifting my mindset from “losing kilos” to “building a healthier body” made all the difference. I stopped obsessing over the scale and paid attention to how I felt day to day.

The first habit that stuck was prioritising protein. Every meal included a solid protein source—eggs, chicken, lentils, fish, or yoghurt. This kept me full, reduced cravings, and supported muscle recovery. I didn’t overthink it; I just made protein non-negotiable.

Second, I strength trained three to four times a week. No marathon gym sessions—just focused, compound movements like squats, push-ups, rows, and deadlifts. Strength training reshaped my body faster than cardio ever did.

Third, I walked daily. Not for calories, but for consistency. A 20–30 minute walk improved digestion, reduced stress, and boosted fat loss without exhausting me.

Fourth, I stopped drinking my calories. Sugary drinks were replaced with water, black coffee, or herbal tea. This small shift alone made a noticeable difference.

Fifth I planned meals loosely, not perfectly. I knew roughly what I’d eat, which reduced impulsive snacking and takeaway orders.

Sixth I slept at least seven hours. Poor sleep made me hungrier and lazier. Good sleep made everything easier—from workouts to food choices.

Seventh I trained my core intentionally. A stronger core improved posture and made my body look tighter without chasing endless crunches.

Eighth I ate slower and stopped when satisfied, not stuffed. Listening to hunger cues helped rebuild my relationship with food.

Ninth, I tracked progress beyond the mirror. Strength gains, endurance, mood, and confidence mattered more than visible abs.

Finally the habit that tied everything together: I focused on consistency, not perfection. Missed workouts didn’t derail me. One indulgent meal didn’t turn into a bad week.

After 60 days,

my body composition had clearly changed—but more importantly, my lifestyle had. These habits didn’t feel forced anymore. They became part of who I am.

If there’s one takeaway, it’s this: real change doesn’t come from extremes. It comes from simple habits you’re willing to repeat—even when motivation fades.