On 28 February 2026, my friend Hong-Zhi married off his daughter. At the banquet, a woman walked up to me, smiling, and called me “teacher.”
I looked at her for several seconds. I could not place her.
It was Liang-Liang, a former project management student of mine. The person standing in front of me had been redrawn — her outline, her posture, her eyes. Twenty-one kilograms gone in six months, seventeen of them fat.
So I asked her the blunt, slightly rude, entirely honest question: how on earth did you do that?
That one question pushed me down a road I thought I would never walk again.
I Was Never Bad at Losing Weight. I Was Just as Good at Gaining It Back
Let me be straight with you. I have never been a man short on discipline.
I am a trainer, a consultant, an executive coach. Give me a clear target and I will execute it hard. Which is why I had lost weight before, more than once. The problem was the sequel that followed every success: it all came back.
That tug of war ran thirteen years. Between 2013 and 2026 I tried at least twelve approaches — clinic programmes, acupuncture, skipping dinner, every flavour of fasting, weight-loss injections, cardio, weight training, meal-replacement shakes, and whatever I clicked on from a social media ad.
In 2013 I set myself a target of 10 kilograms in 31 days: no dinner, 34 minutes of exercise a day, doubled from day two. In 2019 I ran almost exactly the same plan again.
These methods worked. Sometimes they worked fast enough to be exhilarating.
The problem was the price.
Every Diet I Ran Was a Sprint. None of Them Was Operations
I have spent years coaching companies, and the line I repeat most often to senior executives is this: do not use a sprint to solve a structural problem.
Then I spent thirteen years sprinting at my own body.
Those methods taught me how to endure. None of them taught me how to live. They designed the losing part and left out the part that matters: how you go back to eating normally without gaining it all back. It was a beautiful project — kickoff, sprint, closing deck — that was never handed over to any operations team.
So the moment normal eating resumed, the number started climbing. Not because I had gone soft, but because that approach could never become a life.
Thirteen years in, the most expensive thing was not the programmes or the equipment. It was that I had started to believe something untrue — that I was simply the kind of person who gains weight from drinking water.
That is not a body type. That is the conclusion a man reaches after being fooled by his own methods for thirteen years.
Chinese New Year This Year Was My Heaviest
At Chinese New Year 2026 I was around 75 kilograms. 172 centimetres. Fifty-five years old.
That was the peak of this cycle. It may not sound alarming to anyone else, but I knew my body was sending signals. I teach standing up all day, and there is still a great deal I intend to get done.
My initial goal was modest: get to 70 and stop. I even joked that getting too thin would cost me my presence in a room — a man without weight carries no authority.
Liang-Liang and her consultant came back with one line: fat loss is not about the scale. It is about body fat percentage, visceral fat, muscle mass, and whether you can actually hold it.
That was the first time I moved my attention from getting lighter to getting healthier.
I Have Taught Agile My Whole Career, and Ran My Own Body the Least Agile Way Possible
What Liang-Liang introduced me to was CNFCD.
What drew me in was not anything magical. It was that it turned fat loss into something observable, reportable, and adjustable. Measure daily under fixed conditions. Look at the data first instead of guessing from how you feel. Report what you ate and how your body responded, then adjust against the trend rather than following one fixed menu forever. Structured early, with a designed transition later that walks you back to normal eating.
The last part is what convinced me: graduating does not mean you stop managing. It means you learn to spot your own drift and pull it back before it runs away from you.
It does not ask me never to make mistakes. It teaches me how to come back after I do.
That is agile. I have taught it for twenty years, and I applied it to myself for the first time at fifty-five.
I have watched too many business owners build exquisite dashboards for their companies — monthly reviews, tracked indicators, corrective actions — while their own body remains the one system with no dashboard at all, managed entirely by feel.
This time the contest was not about who could stay hungry longest. It was about who was more willing to observe, report, and adjust.
91 Days, and the Data Spoke for Me
From 10 March to 10 June 2026. Same scale, same measurement conditions.
Weight down 8.6 kilograms. Fat down 8.6 kilograms.
The two numbers being identical means what came off was almost entirely fat. Muscle did not drop — it edged up. Skeletal muscle held. Body fat fell from 28.85% to 19.41%, visceral fat from 12 to 9.
Measured from the Chinese New Year peak, that is close to 10 kilograms. And it did not stop in June — I have gone from 74 to 62, with body fat now at 18%.
That 18% matters to me for a specific reason. My younger brother trains at the gym. His body fat is also 18%.
And I did not have to run myself into the ground to get here.
CNFCD Is the Only Fat-Loss Method I Am Willing to Recommend Publicly
I have stood in front of classrooms for twenty years and rarely endorsed anything. This time I will.
Not because it took 8.6 kilograms off me in 91 days. Because nothing about the process hurt.
Let me be precise about one thing. For those three months I was extremely disciplined. I followed the consultant’s guidance exactly — what to eat, when to eat it — without adding my own variations and without cutting corners. Dining out came back after I hit the target, not during.
And yet at no point did it feel like I was undergoing a weight-loss programme.
Because everything I ate was food I actually love: steak, lamb chops, chicken drumsticks, lobster, fresh fish, tea eggs. Not one day of dizzy hunger. Every one of those twelve previous methods made me acutely aware that I was suffering, counting down, waiting for it to end. This time, none of that.
There is one more counter-intuitive part: for those three months, I was not allowed to exercise.
Fat loss works by focus. The moment energy goes into building muscle, it stops going into burning fat. So if you want the fat to come off precisely, exercise has to step aside first and get scheduled back in after the transition.
I will also be blunt about money. There is no free lunch — losing weight costs money. The market average runs around NT$10,000 per kilogram. CNFCD is not the cheapest thing I have paid for, but it is the best value I have ever had, and it is the one that does not hand the weight back to me.
I will not claim it suits everyone. Age, medical history, medication and daily rhythm all differ, and anyone with a chronic condition or on medication should talk to their doctor first.
But based on my own complete run through it, CNFCD is the only fat-loss and weight-management method I am currently willing to recommend publicly.
The Person Who Actually Did the Work Was the Consultant I Kept Pestering
Let me set the record straight: 8.6 kilograms in 91 days, almost all of it fat — that is not my achievement.
It is An-An’s. She was my lead coaching consultant.
The coaching group had four people in it: An-An, Mi-Lu, Liang-Liang, and me. For 91 days, every daily reminder and every question I threw came back answered by her.
She must have found me exhausting. I am the kind of person who has to understand the mechanism before I will execute anything — why eat at this hour, why combine it this way, why no exercise yet, why the number jumped today. I was not challenging her. I simply cannot implement what I do not understand. She answered every single one.
An-An is on Facebook here: https://www.facebook.com/share/1FNLSqghLH/?mibextid=wwXIfr
Mi-Lu was the other consultant on the team. The interesting part is that all 91 days ran online — we only met in person for the first time recently.
At 55, I Picked Up a Wok for the First Time
This was the part I never saw coming.
I had never once held a wok spatula. The kitchen was Li-Xiu’s territory; I did not even know how much oil to use.
One day during the programme, she said: you cook.
My first thought was, cooking for myself, where is the joy in that. My second thought was, I have hands. I have simply never used them for this.
So I learned one dish at a time, all of them from Li-Xiu:
- Boiled eggs — my first ever, rice cooker, two cups of water in the outer pot
- Stir-fried greens — extractor fan on first, go light on the oil, lid on until the colour turns
- Drunken chicken — reheat in the cooker, skin off, broth goes in with it
- Lobster — 4 minutes in the microwave
- Steak — sear, slice, back in the pan, then into the oven to finish
- Luffa with clams — open the clams first and lift them out, keep the liquid for the luffa. This one took me the longest
I started with 4 dishes. I can cook 10 now.
One important warning: these dishes are not a diet plan. They only work alongside CNFCD’s products and protocol — eat this way on its own and you will end up undernourished. Do not mistake my menu for the method.
One lunchtime I made an entire table by myself: stir-fried greens, luffa with clams, pan-fried fish, garlic slices. Someone asked whether food tastes better when you cook it yourself.
I would not know about better. But that meal, I had complete control over everything that went into me.
Fifty-five years old, and a first.
Why I Dare Call It “the Last One”
Not because I believe I will never gain weight again. There is no permanent magic in this field and I will not pretend otherwise.
What I mean by “the last one” is that I am done losing weight the old way — force yourself thin on willpower, return to your old life with no preparation, and start over carrying the failure.
The last one does not mean I never have to manage this again. It means I have finally learned how to manage it, without starting from zero every time.
If You Are Stuck in the Lose-Gain Loop
You are not necessarily undisciplined. You are not necessarily lazy.
You may simply have been using a method that cannot accommodate a real life.
Before you choose any programme, get clear on this: does it track the numbers that actually matter? Is there someone adjusting it to your situation? And the one I consider decisive — after a banquet, a business trip, a week that flattens you, does it teach you how to get back?
If the answer is only “eat less and hold out longer,” it probably will not be your last diet either.
I got here because Liang-Liang introduced me. If you want to understand CNFCD, add her on LINE (ID: show9453) and talk to her. She walked this road herself.
I also cut a 60-second version of this whole story:
Health note: This article documents a personal experience of fat loss and weight management. It does not constitute medical diagnosis, treatment, or a guarantee of results. Home body-composition scale readings are for trend reference only. The meals described are a personal record, not a diet plan, and should not be followed in isolation. Anyone with a chronic condition, a particular health situation, who is pregnant, or on medication should consult a physician or qualified nutrition professional before starting any dietary or weight-management programme.
