Weight loss advice from someone who has recently lost some.
At the start of 2022 I was 216 lbs and 16% body fat. These were both personal highs. The kind of record you don't want. My pants were fitting snug.
Last week I measured 204 and 9%.
I changed 3 habits.
Disclaimer: Weight loss is personal. These 3 habits worked for me. They may work for you, they may not. One size doesn't fit all and there's more than one way to skin a cat. Read this, try out what fits, discard what doesn't. Your friends at Train are here to help.
Change # 1: Massive amounts of cocaine and pills.
That disclaimer was boring. Just making sure you're having fun. Let's try again.
Change # 1: Intermittent fasting (IF). I read about this, watched a few videos on YouTube and decided to give it a go. I restrict eating to bw noon and 8 pm. I do allow myself coffee and water in the am. Sometimes a scoop of Peanut Butter as well.
IF is calorie restriction. It's cutting out boredom eating. It's stopping eating early enough that eating doesn't affect bed time.
I thought that at 11:59 every day I would desperately watch the second hand on the clock, waiting ravenously for the moment I could eat. Not so. Turns out I like feeling fasted in the morning. It makes me sharper mentally and physically. Restricting like this wasn't hard but...
Initially- I lost no weight. Why? Because I committed to the smallest possible change. I restricted the eating window but I learned that wasn't enough. Time to step it up a notch.
Bring on Change #2: I cut out processed sugar.
Now there's no way you can cut all of it out. Sugar is everywhere. I successfully cut out the processed foods that are LOADED with it and didn't sweat the small stuff. For example I mentioned eating a scoop of peanut butter above. That has a gram of sugar in it. Turns out 5-7 scoops of peanut butter per week aren't enough to crush my dream of becoming an underwear modeling at 43.
Some things I want to share about cutting processed sugar.
- Berardi's law: if you are in possession of an unhealthy food you or someone you love will consume that food. Purge your pantry before you start.
- You don't crave sugar after day 3.
- Your taste buds change. You notice subtle tastes. Fruit and slasa are more amazing than ever.
- I allow myself slip ups and even the occasional treat.
- It's not as hard as you think.
- When you do have a sugary treat you KNOW IT because you feel like sh********t.
(*= i in case you couldn't tell. The extra*'s are for effect, so you know how shiiiiiiiiitty I felt. Big headache and a major energy crash.)
This has always been an effective weight loss method for me. Here are the blogs from when I cut it for:
-30 days in 2016
-40 days in 2018
I went further than ever before. 3 whole months with almost zero processed sugar. Now the scale began to move. Let's let the numbers tell the story:
1/1: 216 @ 16%.
3/28: 204 @ 9%.
My Actual body fat total went from 34 lbs to 18.4.
I gained 4 lbs of muscle during the 3 months. I had not been working out consistently at the end of 2021 because 1- I was injured (knee and shoulder issues) and 2- I was building out the beautiful studio you all want to come train with me in. I also made excuses, skipped work outs, ate comfort foods and told myself that on January 1st I was going to change.
Change #3: I decided to LOVE my body.
It's well documented that women compare themselves to unattainable ideals in fashion magazines. Turns out plenty of men do as well. I was always comparing my body to professional athletes, or models, or who I used to be. 99% of the thoughts concerning my bod were negative.
Thoughts become things. If your thoughts are consistently negative it will show up in your body.
So I started to thank my body.
For being fast.
For when I looked and felt good.
For it's strength, flexibility and resilience.
And the body responded.
And most importantly I thanked it by feeding it well.
Results came slowly until they didn't.
It all started January 1st. I'm a resolutionary. A cliche. I'm kind of embarrassed, but hey, Whatchagonnado?
And I'm telling you the truth: It feels so good. I'm more energetic, my sleep is better, food tastes better, and I recover quickly from workouts.
Early in my career I suffered from a bit of impostor syndrome. I knew how to lift, I knew the basics on diet but I never had a chance to put what I knew to the ultimate test. Now I have. Again. I've lost weight by
- cutting sugar (10+ lbs)
- fasting (12+)
- following the 5 simple habits I outlined in a recent newsletter. (10+)
- running 70+ miles a week. (10+)
- getting mono (5+)
- cutting my hair (5 oz)
- Taking a dump (2-3 lbs)
I've walked the walk.
And so have the Trainers we work with at Train. I've seen my peers lose baby weight, Dad bods and get lean for physique shows or summer fun.
So if you're reading this, and you're thinking about hiring a coach or a trainer I know a Guy (or Gal) who's been in your shoes. I can make the introduction.
