Just over one year ago, I weighed 249 pounds. It was the most I’d ever weighed in my life. But in case the shame of the scale wasn’t enough, there was also plenty of evidence that it was time for a change:
- Chronic pain in my knees and back…
- Several pants that no longer fit…
- A man who hadn’t seen me in quite some time and couldn’t help but blurt out, “Wow! You’ve really put on some weight…”
So I made a decision. It was time to get in shape. But this time was gonna be different. I wasn’t going to settle for the short-term fix. You know the one: lose 5 pounds the first week, gain 15 back the next because you suddenly can’t live without buttermilk doughnuts. Nope. This time I was going to make changes for the long term.
It’s been just over a year since I began this process, and I’m proud to say that not only have I lost 31 pounds, but more importantly, I’ve kept them off. *Here are 8 tips that helped me get to this point.
- Focus on nutrition first. Exercise comes easy for me, but a healthy diet? Let’s just say I love a good Cherry Coke. Before I completed one jumping jack, stretched one muscle, or lifted one weight, I took two weeks to put good nutrition habits in place. This helped me to conquer my greatest weakness first and avoid burning out by doing too many new things at once.
- Early to bed. Early to rise. After a long day at work and getting my kids to sleep, the last thing I have the motivation for is an hour-long workout. So, I decided to go to bed by 10 each night and wake up at 5 each morning. Not only did this ensure that I got a workout in before I was worn out from the rest of my day, but it energized me for the rest of my day.
- Stretch it out. At the time I started last year, I was a 36-year-old who had 2 knee surgeries and a foot surgery. I wasn’t getting any younger, and my body certainly didn’t recover like it used to. Rather than focus on lifting weights first, I stretched 5 days a week for 2 weeks. By the time I started my tougher workouts, I felt better, had adjusted to waking up earlier, and completed 2 additional weeks of good nutrition.
- Follow a workout plan. Years ago, I thought I could walk into a gym and jump on random machines, pretending like I knew what I was doing. Shockingly, that strategy never panned out. I needed a plan. So this time, I started with P90X, switched to TapouT XT, and then began a distance running program. Having a plan kept me on track with my goals while changing it every 60-90 days kept me engaged and motivated. (Note: If you can’t afford to pay for a program, you can always create your own or Google one.)
- Rest. At the end of each week, I took intentional time to rest. Not only did this give me something to look forward to, but it allowed my body some much needed time to recover.
- Plan meals in advance. Each week, before my wife went grocery shopping, we’d take 20 minutes to plan our meals for the week. And yes, this did include a weekly cheat meal. (Look, I’m not trying to be Mr. Olympia here…just lose some pounds.) After a while, we established a solid list of nutritious meals that we enjoyed, helping both our waistlines and our budget. (And that cheat meal helped me from going on a one-month binge at the local Chick-fil-A.)
- Track meals daily. It’s one thing to plan your meals, but it’s a whole other thing to follow that plan. Knowing I would need some form of accountability, I downloaded the MyFitnessPal app. I simply input what I eat, and it tracks my calories, fat, sugar, nutrients, and more. Best of all, it’s free (unless you want to upgrade to the premium version).
- Prepare exercise equipment and meals the night before. Each night before I went to bed, I made my lunch, put out any cooking utensils I would need the next morning to make breakfast, and because I exercise at home, setup any equipment I would need for my workout. Why was this helpful? Because it became less tempting to eat out, and if I wanted to skip my workout, I was forced to face the shame of putting everything away. (Note: If you workout at a gym, try setting your clothes out the night before.)
My weight-loss journey over the past year hasn’t always been easy, but it has been a joy. There’s something special about setting and achieving goals, especially when it comes to fitness. But losing 31 pounds wasn’t my only success. My knees and back feel a lot better, my pants are now too loose, and people now ask me how many pounds I’ve lost rather than gained.
But perhaps the greatest indication of my success came just over a week ago. In the picture above, you’ll see me on the left in 2016, right before I ran Pat’s Run, a 4.2 mile run that honors the legacy of former NFL player and soldier Pat Tillman. I finished the race last year in 47 minutes and 18 seconds.
On the right, you’ll see me in 2017 (just over a week ago), right before I ran Pat’s Run. This year, I finished the race in 39 minutes and 9 seconds, cutting more than 8 minutes off my time.
I’m not sure where you are in your fitness journey. Perhaps you’re in the best shape of your life. If so, please share a tip with the rest of us below. Perhaps you’ve started a workout program and are struggling to get results. If so, maybe these tips can help. Or perhaps you’re wondering if you could ever create lasting change. So did I.
But despite my doubts, here I am: 365 days…31 pounds…8 minutes…
I created lasting change…And so can you.
Question: What’s one tip that’s helped you improve your fitness? (Share in the comments below.)
*Disclaimer: I am not a fitness or medical expert. I am simply sharing my experience and what worked for me. Be sure to consult a trained fitness and/or medical professional before beginning any fitness or nutrition program.
