Herbie Gomez, a journalist, lost 4 kilograms in 30 days following the holiday season by tracking calories and incorporating cycling, without extreme deprivation. He aimed for a safe daily calorie deficit and logged every meal. His efforts continue into the second month.
In January 2026, Herbie Gomez began confronting the effects of excessive eating from the last quarter of 2025, particularly during Christmas and New Year. He logged every meal, snack, and drink, including calorie estimates, to achieve a safe daily calorie deficit without deprivation.
The first week felt like surveillance, with every bite scrutinized, but he learned that consistency matters more than perfection. He sourced protein from eggs, chicken liver, lean pork, and air-fried beef. Vegetables, fruits, and fiber were included to maintain micronutrient balance.
In addition to dietary changes, he cycled on mountain and road bikes, covering 30 to 40 kilometers on some rides, which accounted for roughly a third of his weight loss. He reduced sugar in his morning coffee by halving each cup.
Occasional indulgences like processed meats, pizza, and halo-halo were permitted but logged and controlled. According to his daughter Bujie, a nutritionist-dietician, maintenance calories—for instance, 2,000 per day—vary by age, weight, and other factors, so consulting experts is advised.
After 30 days, he had lost 4 kilograms, with clothes fitting more comfortably, muscles more defined, and energy steadier. No muscle was lost due to proper protein intake. On the ninth day of the second month, he continues tracking, emphasizing a one-day-at-a-time approach, protein monitoring, and allowing small pleasures.
