Syl Yotam

03/09/2026

CONSISTENCY OVER PERFECTION.

During my weight-loss journey, I subscribed to these three words:
Consistency over perfection.

And honestly, they changed everything.
This applied to my diet.
It applied to my daily walks.
And most importantly, it applied to my mindset.

There were days I didn't do well.
Days I ate things I probably shouldn't have.
Days I felt lazy and didn't want to walk.
Days when I simply wasn't at my best.
But I learnt something important:
One bad day doesn't have to become a bad week.
One setback doesn't have to become the end of the journey.

I learnt to pick myself up the next day and keep going.
I stopped expecting myself to be perfect and started focusing on showing up.
Because progress isn't always about doing everything right. Sometimes, progress is simply refusing to give up.

The journey is not easy. There will be good days and difficult days.
There will be moments when you feel motivated and moments when you don't.
But keep showing up.
Keep taking the walk.
Keep making the better choice.
Keep getting back on track.
Keep going.

I learnt the power of consistency.
I learnt the power of showing up.
And somewhere along the way, consistency over perfection stopped being just a weight-loss motto and became a part of me.
I now carry it into everything I do.
You don't have to be perfect.
You just have to keep going.

27/08/2026

LET'S TALK ABOUT FITNESS & EXERCISE

On 19 January 2026, when I started my fitness and weight-loss journey, I made a very intentional decision:
I was going to keep it simple.

I didn't want to start with anything drastic, complicated, or difficult.
I know myself well enough to know that if something becomes too complicated, I will eventually quit😀
So I chose something simple.

I CHOSE WALKING
I started with 2.65km, then gradually increased to 3.5km, and eventually 4.5km.

I walked every Monday to Friday, with a goal of completing at least 15km every week.
And here's something that still amazes me:
Walking was the only physical activity I did to lose weight.

I think walking is one of the most underestimated forms of exercise.
We often feel like exercise has to be intense, exhausting or complicated for it to count. But sometimes, the most sustainable thing you can do is simply move your body consistently.

Walking helped me become fitter, stronger, and more active, For me, it also became much more than just a weight-loss tool.
Those early morning walks gave me something I didn't even know I needed.

Peace.

The quiet mornings.
The fresh air.
The time away from everything.
The opportunity to clear my mind.
Those walks became my little time to reset.

Perhaps one of the biggest lessons this journey has taught me is this:
You don't always have to start big. You just have to start.
You don't need the most complicated workout.
You don't need to do everything at once.
You don't need to punish yourself with exercise.
Find something you can realistically do.

Start small.
Be consistent.
Increase gradually.
And keep going.
For me, it was walking.
And those simple morning walks became a very important part of my journey. ❤️
Never underestimate the power of simply putting one foot in front of the other 🚶‍♀️

19/08/2026

WHAT I ATE DURING MY 20kgs weightloss JOURNEY 🥗

Hello everyone,

One of the biggest lessons I learned during my journey is that what we eat matters a lot. Exercise is important too, but nutrition plays a huge role in supporting our health and fitness goals.
For me, I combined intermittent fasting with paying attention to the amount and quality of food I was eating. I also realised that certain foods made it harder for me to stay consistent, so I chose to keep my meals simple and balanced.

🍠 CARBOHYDRATES

Instead of relying heavily on refined or highly processed carbohydrates, I often chose foods such as:
• Sweet potatoes
• Butternut
• Other vegetables and whole-food sources of carbohydrates
The goal for me was not to completely eliminate carbohydrates, but to find choices that worked better for my eating pattern.

🍗 PROTEIN
Protein became a very important part of my meals.
I ate things like:
• Chicken
• Beef
• Fish
• Eggs
• Beans
• Soya chunks
Protein helped make my meals more satisfying and supported my body while I was staying active.

🥬 VEGETABLES
Cabbage became one of my favourites!
It is affordable, easy to find and versatile. Cabbage is also rich in fibre and provides vitamins and minerals while being relatively low in calories, making it an easy vegetable to include in a balanced meal.
I also ate plenty of other vegetables.

🥑 AVOCADO & EGGS
Two foods that featured regularly in my meals were avocado and eggs.
🥑 Avocado provides healthy unsaturated fats and fibre, which can contribute to a satisfying meal.
🥚 Eggs provide protein as well as several important vitamins and minerals. They were an easy and affordable way for me to add protein to my meals.
🍎 FRUIT
Fruit provides fibre, vitamins, minerals and natural carbohydrates.
💧 WATER
Now, this one was HARD! 😂
I would sometimes struggle to even reach 1 litre in a day.
But I kept trying to increase my intake.
Water is important for hydration, digestion, regulating body temperature and normal body functions. Your individual fluid needs can vary depending on factors such as activity, weather and your overall diet, so there isn't one exact amount that everyone must drink.

💰 AND NO… HEALTHY EATING DOESN'T HAVE TO BE EXPENSIVE!
Look at the plates I've shared.
I tried to keep things simple, affordable and realistic.
I worked with foods that I could easily find and afford rather than buying expensive "diet foods."
And that is one of the biggest lessons I learned:
You don't need fancy foods to build balanced meals.
The first few weeks were difficult. My eating habits had to change, and my body had to adjust.
But as I became more consistent, I started finding my meals more satisfying and the whole process became easier.
I wasn't trying to create a perfect diet.
I was learning how to make better, sustainable choices that I could actually live with. ❤️
And that, for me, made all the difference.

12/08/2026

CALORIE DEFICIT — THE OTHER PART OF MY WEIGHT-LOSS JOURNEY ❤️

Intermittent fasting was a big part of my journey, but I also learnt that WHAT I ate mattered just as much as WHEN I ate.

So, what is a calorie deficit?

A calorie deficit simply means your body is using more energy (calories) than you are eating.
For example, if someone’s body uses around 2,000 calories in a day and they consistently eat around 1,700 calories, they have created a 300-calorie deficit.
Over time, that energy gap can lead to weight loss.
Important: A calorie deficit does NOT mean starving yourself. The goal is to create a reasonable, sustainable deficit while still eating enough nutritious food.
Simply put, a calorie deficit means eating fewer calories than your body uses over the course of the day.

I mainly followed 16:8 intermittent fasting, which gave me an eating window and helped me become more intentional about my meals.
But here's something important I learnt:
Intermittent fasting does not automatically mean you're in a calorie deficit.
You can fast for 16 hours and still consume more calories than your body needs during your eating window.
That's why understanding calorie deficit was such an important part of my journey.

Your calorie needs are different from mine. They depend on things like your age, height, weight, s*x and activity level. There are calorie calculators that can help you estimate how many calories your body needs, but they are only estimates.

And please don't misunderstand me — calorie deficit does NOT mean starving yourself. 🙅🏽‍♀️
I didn't want a quick fix. I wanted something I could actually maintain.
I learnt to be more mindful of my portions and make better food choices.
For me:
Intermittent fasting helped me control WHEN I ate.
Calorie deficit helped me understand HOW MUCH I was eating.

This is what worked for ME, and I'm sharing my experience because I know so many of you have been asking how I did it.
I'm not a nutritionist or doctor, so please remember that everyone's body and nutritional needs are different.
If you're starting your own journey, don't starve yourself chasing the number on the scale.
Learn. Be patient. Be consistent. And give yourself time.

20kgs didn't disappear overnight.
It took 7 months of showing up for myself. 💪🏽❤️

07/08/2026

One of the questions I get asked the most is:
"Syl, how did you lose 20kg in seven months?"

The answer is simple: INTERMITTENT FASTING

Intermittent fasting is not a diet—it's an eating pattern. It focuses on when you eat, rather than what you eat.
During the fasting period, you don't consume calories, allowing your body time to rest from constant eating.

The Two Types of Intermittent Fasting I Used

1. 16:8 Intermittent Fasting
This was my main lifestyle throughout my weight-loss journey.
With the 16:8 method:
You fast for 16 hours.
You eat all your meals within an 8-hour eating window.
For example:
First meal: 12:00 PM
Last meal: 8:00 PM
This was the method that helped me lose most of my 20kg.

2. 20:4 Intermittent Fasting
Whenever my weight loss slowed down and I hit a plateau, I occasionally switched to the 20:4 method.
With this method:
You fast for 20 hours.
You eat within a 4-hour window.
I didn't do this every day. I only used it occasionally to help me get past a plateau before returning to my normal 16:8 routine.

Here are some of the benefits many people experience with intermittent fasting:
✔️ Supports healthy weight loss by helping reduce overall calorie intake.
✔️ Helps your body use stored fat for energy during fasting periods.
✔️ Can improve insulin sensitivity, which supports healthy blood sugar regulation. ✔️ May reduce unnecessary snacking and emotional eating.
✔️ Encourages mindful eating and healthier food choices.
✔️ Many people notice increased energy and better mental focus.

My Biggest Lesson
Intermittent fasting taught me that lasting results don't come from quick fixes. They come from building healthy habits and sticking to them.

Remember, everyone's body is different. What worked for me may not be right for everyone, so it's always wise to choose an approach that fits your health needs and, if you have any medical conditions or take certain medications, to speak with a healthcare professional before starting intermittent fasting.

06/08/2026

This photo tells the beginning of a story that changed my life. ❤️

19 January 2026,
Precisely at 09:26am.

This was me, stepping out of my house for my very first walk.

I didn't know exactly how my journey would unfold, but I knew one thing—I couldn't keep living the way I was.
I was tired of feeling unhappy with how I looked, tired of making excuses, and ready to choose myself.
So I took the first step.

It wasn't a perfect plan that changed my life. It was a MINDSET SHIFT.

As we start on this journey today, I want to talk about the power of having the RIGHT MINDSET.
Before you begin any weight loss or fitness journey, you need to win the battle in your MIND.
Your body will only go where your mind is willing to lead it.
There were days I didn't feel like walking. Days I wanted to give up. But because I had already decided in my mind that quitting was no longer an option, I kept going.

Seven months later, I reached my goal and lost 20kg.

If you're waiting for the perfect time to start, this is your reminder: START WITH YOUR MIND FIRST. Believe that you can do it.
Commit to yourself.
Then, take one small step today. That's how lasting change begins.

This journey wasn't just about losing weight. It was about gaining confidence, discipline, and believing in myself again.

If I can do it, so can you. One step. One day. One decision at a time. 💙

"

05/08/2026

05/08/2026

Hello, I'm Syl Yotam. 👋🏽

Seven months ago, I made one decision that changed my life.

On 19 January 2026, I started my weight loss and fitness journey. Today, I can proudly say I've lost 20kg—but the biggest transformation wasn't just my body. It was my mindset, my confidence, my discipline, and my belief that lasting change is possible.

Like many people, I had tried before. This time, I chose consistency over perfection, and one small step at a time, my life began to change.

Since sharing my transformation, so many people have been asking: "How did you do it?" "What did you eat?" "Can you help me?"

That's why I've decided to start sharing my journey, my experiences, the meals I ate, and the lessons I've learned along the way.
If my story can inspire even one person to believe in themselves again, then it's worth sharing.
This page isn't about being perfect. It's about becoming healthier, stronger, and more confident—one day at a time.

Welcome to my journey. ❤️ I'm so glad you're here.

– Syl Yotam