- Exercise – Full body exercise 3x per week. I used a Total Gym, yes, the iconic Chuck Norris bench machine. I did the same routine every time: 18 exercises, performed back to back with no rest, 15 reps each exercise. It was intense, meaning a discomfort level of 8/10. Each workout took about 20 minutes.
- Diet – No sweets. No snacks. No sodas. None was easier than some. No up-sizing my orders. No second plates. I didn’t count calories. I didn’t even know what macronutrients were. (A cup of tea with a little honey before bed was the exception to the no-snack rule.)
- Eat Slowly – I only ate until the hunger was gone. Sometimes I was still hungry when I finished. It’s one thing to feel full, it’s another thing to feel satisfied. It takes a while for a meal to set in. If you’re full the moment you swallow your last bite, you’ve eaten too much. If you’re still a little hungry when you swallowed your last bite, you’ll probably be satisfied in a few minutes.
- I stuck with it. – It only took 8 months (two 4-month periods) of unwavering consistency.
- I was motivated. – This is the most important factor. Our problem with weight loss isn’t a lack of information. I was happy to not feeling full. I was happy going to bed mildly hungry. I didn’t consult myself on whether I wanted to workout, I just started it. How does one get there? It’s different for each person. My first period of weight loss happened the months leading up to my wedding. My second period happened because our new health insurance had to charge us an additional $80/mo. due to my waist measurement. In both of these situations, there was no possibility of failure in my mind. I was all in.
Everything I did was successful for weight loss. My new goal has been to build muscle and lose fat, which has proven to be much more difficult than weight loss in general.
There’s much more to say about this and I hope to talk about it more in the future.