A number of people have asked me how I recently lost weight. “What’s the secret?” Instead of sales-related content, here is something lifestyle related. Back in July a friend of mine suggested we make a bet. We both needed to lose 20 pounds and decided to tap into our competitive spirits. Since then I have lost and kept off 30 pounds and feel healthier than I have in 7 years, which was just before my first son was born. I know what it’s like to balance raising two young children, take care of two dogs, keep a marriage healthy, work hard as the primary bread winner and try to get enough sleep and take care of my own body. It’s not easy. Here's what worked for me and is still working quite well.
Six overall keys to losing and keeping off 30 pounds:
Twelve keys to eating that helped me lose 30 pounds…
1. Never allowed myself to get super hungry.
2. Try to always plan for the next meal or snack, especially something to eat between breakfast and lunch + lunch and dinner.
3. Eat frequently, ideally every 2-4 hours.
4. Eat smaller portions. When eating out, don’t finish your food. If you’re eating at your desk it’s also ok to throw food away if you’re no longer hungry. Sacrilege I know!
5. I love pizza. I just try to eat it a little less often and eat two pieces instead of four.
6. Eat less bread, rice, cereal.
7. I did not cut out my morning latte or coke zero or wine. It’s ok to keep a few pleasures.
8. Drink hot (or sparkling) water in the evening or during the day before meals. Fills you up.
9. Eat every morning. Do not skip breakfast, ever. Oatmeal is fine; I get mine at Starbucks if I’m in a hurry. Eggs, bacon are good if you can make the time. You can make a bunch of hard boiled eggs and just grab one or two on your way out the door.
10.Notice when you are stuffing your face. Slow down, take a breath. Before you dive in, let your food sit for a few minutes. Don’t rush, take your time.
11.Notice your chewing. Chew your food a few more times than you normally do.
12.Notice when you feel full or satisfied. Even if what you’re eating is REALLY good, consider stopping and throwing the rest away or saving for later.
If you slip up, don’t worry about it. Just be more aware of these things above. Try to find the whole process interesting. Try to be more disciplined, but don’t over-do it. If you make it too much of a big deal it won't be sustainable.
Twelve keys to exercising that helped me lose 30 pounds…
1. Exercise a little bit every day, six days per week. It’s not necessary to exercise for more than 30 minutes and as few as 10 minutes is ok.
2. While at work, lift a little weight (5-10 pound dumbbell) while you’re on the phone. Stand up every now and then.
3. Do push-ups and sit ups every day. Anytime, anywhere.
4. Stretch every day. Anytime, anywhere.
5. Run some stairs in your office building or on bleachers somewhere near your house. Jog to your car or to lunch or around the block. Just move. Risk looking silly.
6. Do squats, with or without weights. Punch the air like you’re boxing. Work your legs and arms in any way you can. Use dumbbells to do curls and anything else. Keep the weight light and do lots of reps.
7. Don’t eat right after you’ve exercised. You’ll over-eat.
8. Do the elliptical at the gym and maybe a few weights or machines. But not a lot. Just a little bit every day. Go to the gym a couple times a week. The rest you can do at home.
9. Focus on getting toned, don’t worry about getting super strong.
10.Go to yoga or spin class or run if you are passionate about it and love it. If not, don’t do it.
11.Walking is great for you. Walk a bit faster than normal and a bit farther. And up a few hills.
12.Do something while you watch tv - sit ups, push ups, curls, stretching, squats, anything.
So that’s it. I am six feet tall and at my heaviest I weighed 205 pounds. My goal was to get to 185. Then I thought 180 would be a good number heading into the holidays. I got down to just below 175 and am holding steady. I’m sure I’ll gain some back over time but it’s been a really fun and interesting experiment. I feel more confident than I have in years. I know this sounds kind of vain, but it does make a difference. I don’t get sick as often and when I do I bounce back quickly. I don’t get as tired during the day and after meals especially. I feel like I’m much more productive and fully present in my day to day work and family life.
I wish you nothing but health and happiness.
My mission: “To help one million kids…to have parents that have passion and purpose at work and at home.”
Comments will be approved before showing up.
Learn what to say and how to say it. Sales advice, free templates & more.
Not hearing back from that "sure thing"?
Get one of our top responding Stalled Deals email templates - Free.