Weight loss journey: How intermittent fasting helped an American expat in Dubai lose 17kg and regain control

Dubai: Why should you care about dieting and getting healthy? Because your body isn’t just where you live—it’s how you live. Maybe it’s the jeans that no longer button, the stairs that leave you breathless, or the creeping sense that something’s not quite right. For many, the wake-up call comes quietly. For others, like Jan Wolfs, it hits hard.

Dieting and getting healthy isn't about chasing perfection—it's about reclaiming power. It's about having the energy to show up for your life, the strength to push through, and the clarity to take control when it matters most.

At Gulf News, we’re spotlighting real people making real changes—not through fads or filters, but through focus, discipline, and a deep desire to live better.

Take Jan Wolfs, for example—a 34-year-old American who’s called Dubai home since 2019. At 189 cm and once tipping the scales at 115 kg, Jan’s turning point came during the Covid lockdowns. “I just felt overall fat and unhealthy,” he recalls. But it was a diagnosis of Crohn’s disease two years ago that really shifted things. Faced with a chronic condition, he decided to overhaul his lifestyle.

Today, Jan is 17 kilograms lighter—and still going. With intermittent fasting, regular workouts, and a mindset rooted in balance, he’s working toward his ideal weight of 92–94 kg. But more than the numbers, it’s about how he feels: stronger, healthier, more in control.

So how did he do it?

The backbone of Jan’s transformation is intermittent fasting—a lifestyle change he credits for both weight loss and helping manage his Crohn’s disease. He began with the popular 16:8 method, where he fasted for 16 hours and ate during an 8-hour window, typically from 12 pm to 8 pm. Over time, he tightened his routine, shifting to an 18:6 schedule (eating from 2 pm to 8 pm) and sometimes even a 20:4 window, where all meals are squeezed into just four hours, like 4 pm to 8 pm.

“I read about its benefits for Crohn’s disease and weight loss. It made sense to try it,” he says. Despite the strict schedule, Jan isn’t overly restrictive with what he eats during his eating window. “I still eat the things I love,” he admits. For the first six months, he was laser-focused—no slip-ups, not even on weekends. That discipline paid off: he dropped from 115 kg to 98 kg and continues progressing toward his ideal weight of 92 kg.

Today, he allows himself a bit more flexibility. “If we grab dinner or drinks with friends on weekends, I go for it,” he admits, balancing enjoyment with progress.

Physical activity wasn’t part of Jan’s initial game plan—but like many people on a weight loss journey, he eventually hit a wall. “I had made great progress just through intermittent fasting, but then I hit a bit of a plateau,” he explains. “That’s when I realised I needed to step things up.”

Rather than get discouraged, Jan leaned in. He began incorporating regular workouts into his weekly routine, blending cardio and weightlifting sessions at the gym several times a week. The goal wasn’t just to burn calories, but to build strength and endurance—to push his body in new ways. “It felt good to sweat again,” he says. “It reminded me of how strong I used to feel before the weight crept on.”

And then there’s basketball. Every weekend, Jan laces up and hits the court as part of a local league in Dubai—a tradition that blends fitness with fun and community. “It’s not just exercise,” he says. “It’s something I genuinely look forward to.” The fast-paced game keeps him moving, while also fueling his competitive side.

Though the number on the scale isn’t dropping as rapidly as it did in the early days, Jan’s not sweating it. “The weight isn’t coming off as quickly now, which is fine,” he says. “Some of that fat is probably being replaced by muscle—or at least that’s what I tell myself!” he laughs.

Aside from managing his Crohn’s disease, Jan has no other health issues limiting his new routine. In fact, the consistency and movement have only helped him feel more in control of his condition. What he’s building now is more than a diet or an exercise plan—it’s a lifestyle. One rooted in balance, where structure coexists with flexibility, and where discipline doesn’t mean deprivation. A lifestyle where health isn't a burden—it’s a reward.

Are you on your own weight loss journey? Whether you’re just starting out, midway through, or celebrating your goal weight—we want to hear from you.

Share your story with us at readers@gulfnews.com and inspire others to take the first step toward a healthier, stronger version of themselves.

Your journey might just be the motivation someone else needs today.