After reaching 388 pounds, London-based auditor Zondwa Kula set out to make lasting changes. In a little under 17 months, he says, he lost 203 pounds and now weighs 185.
A strength-focused routine
With guidance from a personal trainer, Kula took up weightlifting, concentrating on controlled repetitions and moving through each exercise's full range of motion. His six regular exercises were the hack squat, pendulum, bench press, incline bench press, Romanian deadlift and Bulgarian split squat.
He also added running and walking to his routine, gradually making daily movement a habit. Tracking meals in advance helped him plan portions and monitor his nutrition. His approach included reducing added sugar, prioritizing protein and adjusting food intake with his trainer as his workouts changed.
Building habits for the long term
Kula says he now maintains his weight with a more flexible routine, including occasional treats and continued activity. He also reports that he no longer takes blood pressure medication; medication changes should be discussed with a healthcare professional.
His experience highlights how consistent training, nutrition planning and support can help shape personal goals. As more people build routines around their individual needs, sustainable habits may become a central part of long-term wellbeing.
