Last year I hit my all-time high: 101 kg. It happened after an all-you-can-eat buffet on the Gold Coast (not my finest moment). This morning the scale said 88.3 kg. That means 13 kg gone.

Here’s my real weight graph (with all the normal ups and downs – no tricks):

I still want to lose at least another 6 kg (maybe more once I see how lean looks on me). The best part? It hasn’t been overly difficult to lose the weight so far. Breakfast is eggs and meat (keto/protein), lunch has over 1/2kg of vegetables (fulling). Dinner is the only time I really notice hunger, but not so bad I need to devour chips and chocolate every night. (if you want my eating plan you can get it here: https://dansnell.co.nz/resource/)

Here’s the problem: I’ve been under 88 kg four times since 2019. Every single time I relaxed, thought “I’ve got this now”, six months later the weight was back. Not this time.

So last week I wrote some eating rules. These 10 things are what I will do once I get to my ideal weight to stay lean. They’re simple, clear, and non-negotiable.

My 10 Permanent Eating Rules

1. No carbs before lunch – Just black coffee, eggs, steak or bacon in the morning. It keeps hunger away, is ketogenic, and mimics intermittent fasting.
2. No added sugar – Sugar spikes blood sugar and makes you hungry again fast. It’s just not worth it.
3. No seed oils – Canola, sunflower, soybean, rice-bran – all out. They cause inflammation, especially when heated.
4. No processed junk (flour + sugar + seed oil foods) – Cakes, biscuits, hot chips, most packaged snacks – they’re not real food. Fine as a treat, but not too much.
5. Last meal by 6 pm – This gives me 13–14 hours without food overnight. I sleep better and wake up less hungry.
6. Omega-3 everyday – Fish oil capsules or salmon 2–3 times a week. It helps control hunger and is anti-inflammatory.
7. Eat carbs last – Protein and vegetables first, rice/potato/fruit last. This stops big blood-sugar spikes and the “I’m starving again” feeling two hours later.
8. Monday – Friday = 100 % clean – Weekdays are strict. Weekends have a little room to enjoy life.
9. Only fry in coconut oil or beef tallow – These fats are stable when hot and don’t turn into harmful stuff like seed oils do.
10. No cheat days – only cheat meals – One or two planned meals a week is plenty. Whole cheat days always lead to regain for me.

That’s it. Ten easy rules.

I’m probably 5–6 months away from my final goal and the big “after” photos. But the big difference this time is the plan for AFTER goal is already written. Losing weight is hard. Keeping it off is harder. These rules will make keeping it off simple.