How Dr. Tygran helped Ge Junze lose 35 kg

When I first met Ge Junze, he weighed 130 kg, stood 185 cm tall, and felt physically weighed down. He was only 25 years old then. Today, he weighs 95 kg; he trains regularly, plays football, and is steadily moving toward his goal of 80–85 kg. And he achieved all this without strict diets or gruelling restrictions. His key tools were a solid understanding of balanced nutrition fundamentals, discipline, and mindfulness.

Ge Junze is a student from China who came to Ukraine to study. He completed his master’s degree this year and will soon be returning home.

When we first began working on his weight, the initial step was a dietary audit: we analyzed his daily food intake in detail. The picture turned out to be typical—lots of fatty pork, lots of sweet sauces, and uncontrolled portions. Ge Junze confirmed that in China, many people don’t think much about the balance of nutrients on their plate. So, if you are looking for the answer to how to lose 30–35 kg or more, do not start with strict restrictions; instead, begin with analyzing what you are eating right now.

I explained the basic rules of a balanced diet to Ge Junze—how to properly track calories and macronutrients (protein, fat, and carbohydrates), determine the daily intake needed for his target weight, and perform basic exercises. He understood the basic principles behind a balanced diet and how to create a simple menu of affordable products that is easy to follow daily.

Ge Junze says controlling his appetite was the hardest part—he constantly craved sweets and fatty foods. Going to the gym and working out, on the other hand, turned out to be the easiest part for him.

Ge Junze began weighing his food and tracking his daily macronutrient and calorie intake. He explained that he devised a plan when he weighed 100 kg: he calculated his target intake of carbohydrates, proteins, and fats, and resolved to stick to it until he dropped to 90 kg. After that, he would create a new plan based on his next target weight. So he moves gradually, step by step, reviewing the numbers each time he reaches an intermediate goal.

Here is what his typical day looks like now:

• Training: cardio and strength training—combining both—4–5 times a week, sometimes twice a day.
• Nutrition: three meals a day. For example: oatmeal with milk and protein in the morning, chicken with boiled rice (and sometimes three cucumbers) for lunch, and bananas with protein in the evening after his workout. He no longer tracks the exact daily intake in grams, but he weighs every meal on a kitchen scale.

Ge Junze honestly admitted that every night before bed, he felt intense hunger. Sticking to the regimen was truly difficult. This is perhaps the most honest part of his story: the results didn’t come easily, and he achieved them through perseverance.

Interestingly, the weight came off fastest at the very beginning—the body was holding a lot of excess water, so the kilograms melted away quickly. Now that he is much closer to his goal, the weight is coming off significantly more slowly. His goal is 80–85 kg, and now, weighing 95 kg, he is confidently moving towards it.

Ge Junze shared that after losing weight, he became much more energetic and cheerful. His athletic performance improved—he can now run longer, and while playing soccer, he executes far more complex movements. His sleep habits also changed: since he began training regularly, he goes to bed and wakes up earlier, sticking to a consistent schedule—and overall, he feels much better.

When asked what he had learned over these two years, Ge Junze answered simply: he now understands the need to consume enough carbohydrates without overdoing it, to carefully monitor his macronutrient intake (proteins, fats, and carbs), and to stay properly hydrated.

For me, this story best confirms what I believe: results come not from a strict diet, but from understanding basic nutritional principles and having patience. Ge Junze did not starve or exhaust himself—he learned to count and weigh himself and, as a result, achieved smooth weight loss through a calorie deficit.

If you or anyone you know has a similar goal, don’t start with a diet—start with an audit. Understand what you are actually eating and how much. Everything else comes down to discipline and time.

Check out the videos at the links below to see the process unfold, follow Ge Junze’s first steps toward weight loss, and watch a breakdown of his diet and our meeting.

Eat a balanced diet and stay healthy!