Russell was aged 34 and weighed 268 pounds when he decided enough was enough. Over a year later (and sitting at 163 pounds) he shared his story with us and showed that you can change, and often without spending any money on fancy programs or diets.
So how did it happen?
What was the turning point?
After years of indulging in fast food, candy, donuts, candy — and beer and wine — Russell’s body showed the results. “I started taking medication to deal with the arthritis I was getting… The final straw came when it became apparent that I couldn’t even fully participate with my kids anymore. I didn’t have the energy. ”
Russell faced up to his situation and stopped making excuses – “I basically took a step back and said, ‘I got myself in this position… I’ll get myself out of it.'”
How did your diet change?
The first thing Russell did was research, and his main issue was determining how many calories his body really needed. Russell says he used the calorie calculators at freedieting.com to find a basepoint. He then plugged the results into a spreadsheet and aimed for a 9000 Calorie per week diet. “However, twice a week I would reward myself by having an additional 300 calories.”
I decided that I would only weigh myself one time a week… the same day at the exact same time. I choose Sunday mornings.
Before beginning change, Russell spent a week noting down everything he ate. What he found was shocking – “I was consuming essentially all of my calories from sugar and fat. Even more disconcerting was the fact that more than half of those calories were coming from liquids.”
Could you really endure sudden restricted calories?
Russell went from 4000 Calories per day to 1200 — and it wasn’t good. It was horrible! I was miserable. I was starving. I was a completely cranky jackass.” Knowing that he couldn’t go on like this Russell (cleverly) researched out all the low-calorie foods that he could eat a LOT of over the course of day. This naturally lead to more whole foods and less added sugar. After this, the results started coming.
What about exercise?
“I DID NOT EXERCISE AT ALL for the first month” says Russell. At month two he added 2000 steps per day. He admits he took things very slowly so as not to stress his body any more. He did this for 6 days a week – walking briskly. Later on he would start “working out” with his wife on a Nintendo Wii. This amounted to “silly exercises for about 30 minutes three of four times a week.”
Is that it?
“That’s it. No special secret. I lost weight by accepting the challenge to change my lifestyle. In the process I learned how to shop, how cook, how to eat, and how to teach my children good healthy habits. I haven’t even become a crazy person. I still go out to restaurants. I still goof up. I still drink some beer. ”
Russell is coming up on 2 years since the beginning.
Note: Russell declined to show before/after photos to protect his anonymity.