Here is a concise summary of the text:
**Title:** 30-Day No Sugar Challenge
**Author's Background:**
* Had a sweet tooth, consuming high amounts of sugary snacks
* Led a relatively sedentary lifestyle with some exercise (morning exercises, occasional gym visits)
* Ate mostly home-cooked meals with some indulgences
**The Challenge:**
* Gave up sweets and added sugars for 30 days (allowed 7 tbsp/30g of natural sugars per day)
* Measured waist circumference before (88cm, slightly above normal) and after the challenge
**Results and Insights:**
* Successfully completed the challenge with 5 minor setbacks
* Noticed outline of abs appearing with daily abdominal exercises
* No weight loss, but became slightly more sculpted
* Realized sedentary lifestyle, not sugar consumption, was the main contributor to belly fat
* Plans to maintain reduced sugar intake and increase physical activity, with occasional indulgences on "cheat days"
**Key Takeaway:** Combining reduced sugar intake with increased physical activity can lead to improved results in reducing belly fat and improving overall health.
Here are the extracted key facts, numbered and in short sentences, excluding opinions:
**Personal Facts**
1. The narrator is a 31-year-old man.
2. He is 170 cm tall and weighs 68 kg.
3. His waist circumference was 88 cm at the start of the challenge.
**Dietary Habits Before the Challenge**
4. The narrator's daily sugar intake exceeded the recommended 30 grams (7 tablespoons) for a sedentary lifestyle.
5. He regularly consumed diet bars, chocolate, ice cream, gummy bears, and boiled condensed milk.
6. He rarely drank alcohol, with periods of abstinence lasting up to 3-4 months.
7. He mostly ate at home, preferring simple foods like cereals, vegetables, and white meat.
**Challenge Details**
8. The narrator undertook a 30-day challenge to minimize sugar intake, based on World Health Organization recommendations.
9. The recommended daily sugar intake for his activity level is no more than 30 grams (7 tablespoons).
10. He allowed himself fruits and dried fruits as natural sources of sugar during the challenge.
**Measurements and Outcomes**
11. The narrator's waist circumference was 80 cm in 2017 and 92 cm in 2012.
12. After the challenge, his waist circumference reduced, but the exact measurement is not provided.
13. He noticed the outline of his abs becoming more defined, with potentially 2-3 visible cubes when tensed.
14. He did not lose weight overall but became slightly more sculpted.
**Lifestyle Factors**
15. The narrator has a sedentary lifestyle, working from home for the past three years.
16. His daily step count is often as low as 1500 steps.
17. Before 2017, he was more active, engaging in cardio exercises like jump rope before boxing training.