In the US, they have a term called ‘freshman 15’. Roughly translated, it’s a widespread phenomenon that sees plenty of students pack on 15 pounds (around 7kg) during their first year of university. The reasons? Yanked from the structure and sporting curriculum of school while handed free reign when it comes to their meals, the extra kilos are almost a foregone conclusion. But how do you lose weight once you get so used to packing it on?
Armand van der Merwe, 24, is proof of concept: “I lost structure, discipline and a sense of purpose,” he says. “Coming from an elite sporting background, that loss of direction created a gap I filled with alcohol and unhealthy habits.” By the time he checked in on his weight, he’d transformed from lean athlete to circling the drain of ‘dad bod’ status. He had to turn things around.
How Did He Lose the Weight?
There was one undeniable truth: the alcohol had to go. “I removed alcohol completely,” says Van der Merwe. “I rebuilt the structure in my days and committed to disciplined training.” He opted for calisthenics, a bodyweight-centric fitness discipline that requires no kit, only grit… and a bit of patience. In just a few months, training became an outlet of discipline. His goal, after all, wasn’t to lose weight but to rediscover a sense of purpose.
READ MORE: How This Reader Lost 36kg Without Extreme Diets—And Built Serious Muscle
But saying ‘no’ to booze is easier said than done, especially when your social circles are populated by 20-somethings in the zenith of their alcohol-fuelled adventures. Every day, he had to actively choose ‘restraint’ steering himself away from instant gratification and towards the blueprint for his new life. That plan involved overhauling his diet, too, where after-drinks takeaways made way for plates of clean, whole foods and plenty of protein.
Weight-Loss Hack: Upping your protein intake won’t just max out your muscle growth, it has plenty of benefits when it comes to torching extra padding. According to a study in Food Hydrocolloids, this muscle-making macro can increase satiety, making you less likely to gorge on unhealthy snacks. It also prevents muscle-loss, and more of these fibres means you’ll be burning more calories, too.
What Were His Results?
After nine months of relentless graft, Van der Merwe had dropped from 89kg to 72kg. While the digits were tangible proof of his efforts, the real rewards weren’t just restricted to these numerals.
READ MORE: The Simple Habits That Helped This Reader Lose 32kg and Keep the Weight Off
These days, he feels “grounded, clear and strong in every sense”. “My training has purpose,” he adds. “My lifestyle has structure, and there’s peace in knowing my actions align with my values.” His advice? “Anchor your discipline deeper than aesthetics. Build habits that honour who you’re becoming, not just what you want to look like.”
