I Lost 85lbs and Kept It Off for 15 Years. Here's How I Did It.

Friday Five

Jan 12, 2024

Takeaway: Learn the five skills I developed to successfully lose and maintain my 85lb weight loss that’s allowed me to defy the statistics for weight regain.

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15 Years Ago I Lost 85lbs, and I’ve kept it off ever since. Here’s how I did it.

These are the lessons that have helped me maintain my success and put me in the small minority of people who successfully maintain their results after 5 years.

1. I discovered that healthy food can taste good.

I even crave fresh fruit and vegetables, unlike my past when all I wanted was processed junk food.

Healthy eating doesn't have to be boring or bland.

2. I stopped demonizing food groups.

A little understanding of how nutrition works (based on the science (not what marketers say to sell you stuff) gives me the power to enjoy my favorite treats. I just know I have to manage them properly to avoid negatively impacting my health.

This also means I don't feel deprived or restricted of my favorite foods, and that makes maintaining my healthy food choices much easier.

3. I learned how to make exercise fun.

If you don't enjoy running, then don't run. If you prefer to be around people when you exercise, join a group class or sports league.

There are nearly infinite number of ways to stay active and be physical, so seek out something you look forward to so it doesn't always feel like dragging your feet through the mud.

4. I built new routines to stay consistent.

I'm not a world-class athlete, but I can count on one hand the number of days I've missed a workout in the last decade. It may not always be the planned workout, but I always make sure to fit some physical activity into my day.

I have a rough structure to my meals each day, so that I am prepared and know that I can stay within my nutrition goals most of the time.

These routines and habits also act as insurance for when life gets chaotic.

12 years ago, I underwent surgery that prevented any exercise for at least six weeks. In that time I still lost eight pounds by relying on my routines.

5. I found new paths to joy that weren't food.

The kitchen should be an exploration of new flavors and experiences, but it shouldn't be a prison for your happiness. Turning to food for joy and as a coping mechanism leads to disaster.

Instead, I learned to embrace other activities to add joy to my life. Traveling, dancing, socializing with friends, or reading books. All of these are alternative ways I can enjoy myself that don't involve food.

These lessons have allowed me to avoid regaining any of the weight I lost all those years ago. They can work for you too.

~ Coach Alex

P.S. There is a better way to lose weight, and I can show you how. Click here to jump on the phone with me so we can chat about a good plan for you.

Meaningfully Mundane