Weight loss journey: From 80kg to 65kg - Filipino expat in Sharjah shares how he reclaimed his health for his family

Dubai: After tipping the scales at over 80kg, Filipino expat Bryan Gonzales, 36, made a life-changing decision—to get healthy for his sons. Today, this restaurant general manager in Sharjah is thriving at 65kg, and he’s not just lighter in weight, but also lighter in spirit.

In 2020, during the stillness brought on by the COVID-19 pandemic, Gonzales found clarity. The pandemic, he says, was a wake-up call—not just professionally but personally. “It taught me to prioritise health and family. I was over 80 kilos back then,” Gonzales shares. “I realised I needed to change, not just for myself but for my two sons. I want to be healthy, active, and truly present for them as they grow.”

Fueling change one meal at a time

Forget the food fads and crash diets—Gonzales found his rhythm in simplicity. Instead of the usual three meals a day, he follows a bold, disciplined approach known as OMAD—One Meal A Day. It might sound extreme to some, but for Gonzales, it’s a game-changer.

“My eating window starts late in the afternoon and ends by 7 pm. That’s it,” he says. “No breakfast. No lunch. Just one solid, home-cooked meal packed with lean proteins and vegetables.”

This isn’t about starving himself—it’s about being intentional. He’s eliminated processed foods completely, focusing instead on nutrient-dense meals that fuel both body and brain. The result? A sharper mind, steadier energy levels, and zero food obsession.

“I eat once a day, and I feel more energised than ever,” Gonzales says. “OMAD keeps me in control, keeps my calories in check, and most importantly—it keeps my focus sharp. I’m not thinking about my next meal all day. I’m thinking about life, work, and being there for my kids.”

Far from being restrictive, his routine has become a powerful form of structure and freedom—a lifestyle shift that’s helped him drop the weight, keep it off, and stay in command of his day.

Discipline over cravings

Like anyone, Gonzales isn’t immune to stress or cravings. But years into his routine, he’s built the kind of self-discipline that holds steady even during tough moments.

“Of course I get cravings. We’re all human,” he admits. “There are days when the stress is high, or when I just want to snack out of boredom. But I’ve learned that discipline outlasts emotion.”

For Gonzales, discipline isn’t about rigid control—it’s about self-respect. It’s what keeps him aligned with his goals when motivation dips. It’s what pulls him through when stress hits or routines are disrupted. “Motivation is temporary,” he says. “But consistency? That’s the real secret.”

Movement as therapy

Gonzales doesn’t just work out to look good—he trains to feel alive. His weekly routine is the definition of intensity: two hours of calisthenics and HIIT (High-Intensity Interval Training), six days a week. But for him, it's more than physical—it’s deeply personal.

“Exercise is where I go to process everything. It’s where I burn off stress, get clarity, and reset my mindset,” he says. “It’s not just fitness—it’s therapy.”

These workouts have transformed him inside and out. The physical strength is visible, yes—but the mental strength? That’s where the real growth happened. “I’m calmer now. More focused. More patient. That energy I used to waste on stress—I now channel it into strength.”

Sleep, energy, and feeling truly nourished

Unlike many who chase more hours of sleep as a fix for fatigue, Gonzales has optimised his rest—and it’s working. He averages 6 to 7 hours of quality sleep a night, and says it’s more than enough to fuel his performance in both work and workouts.

And when it comes to food? His one meal a day doesn’t leave him drained—it leaves him energised. After years of listening to his body and refining his routine, Gonzales knows exactly what fuels him and what doesn’t.

“I finish eating feeling satisfied—not bloated, not heavy, just... right,” he says. “It’s a different kind of fullness—the kind that powers you instead of slowing you down.”

A new way of life

Ask Gonzales if he feels healthier today, and you won’t get hesitation—you’ll get conviction.

“Absolutely,” he says. “I’ve transformed physically, yes. But the real change? It’s in my mindset, my emotions, my entire outlook on life.”

At 65 kg and thriving, Gonzales isn’t just lighter—he’s stronger, sharper, and more grounded. His journey wasn’t about dropping a few kilos or following the latest fitness trend. It was about rewiring his life around discipline, purpose, and presence.

“I’m more present, more peaceful, and more powerful than I’ve ever been,” says Gonzales.

In a world hooked on shortcuts and quick fixes, Gonzales is living proof that lasting change takes persistence—and a reason bigger than yourself. He didn’t just chase a number on the scale; he chose to be the strongest version of himself—for his sons, his family, and his future.

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