Share anything that made a difference for you, big or small. What helped you stick with it?
Honestly, looking back at old photos of myself. It was a wake-up call.
Keeping it simple and tasty. I found some high-protein meals I enjoyed, and now I stick to a rotation of those. I keep the ingredients on hand so I can make them quickly. Less thinking, more consistency.
I usually eat similar meals every day with slight changes. Makes it easy to track what I’m eating and avoid overthinking.
Here’s a quick list of my usuals:
- 3-egg omelette with veggies cooked in butter.
- Greek chicken gyros with tomatoes, onion, and tzatziki.
- Greek yogurt with fruit, a handful of nuts, some honey, and a square of dark chocolate (my go-to dessert, about 30g protein).
- Soy and honey chicken with rice and veggies.
- Steak once a week for variety.
Sometimes I’ll do 2 big meals instead of 3 smaller ones if the calorie totals work out that way. Keeps things interesting while still consistent.
Making it a lifestyle change. I got into hiking and being in nature, which made me want to eat better too. It’s the first time I’ve actually enjoyed the process. I quit sugar, started eating cleaner, and moved more without even stepping into a gym yet. The weight started dropping, and my clothes are too big now, but I’m waiting to buy new ones until I’m further along.
It’s only been since February, but I’m loving it. This feels like something I’ll stick with forever.
I focused on high protein, low carbs, and cutting sugar. Smaller portions and moderation helped me stop binging. If I want a snack, I have a little bit so I don’t feel deprived. I’ve lost 100 pounds in 13 months without any exercise, just by changing how I eat.
For me, it’s all about simple rules. I avoid anything processed, except for protein shakes.
I started eating smaller meals more frequently, around 100-500 calories per meal, every 2-3 hours. It was tough at first but became a habit in about two weeks. Now I feel great, and I’m always energized. I can even have cheat meals occasionally and stay in shape.
This routine works because I only focus on the calories and timing, not obsessing over specific foods.
Teo said:
@Zinn
Do you still count calories every day, or do you estimate most of the time now?
Good question. I used a calorie counter for the first month to learn what’s in my regular meals. Now I just estimate. It’s not perfect, but close enough. For example, two sushi rolls from different places won’t be exactly the same, but I have a good idea of the range. As long as I stick to my habits and stay active, it balances out.
I stick to a routine: calorie deficit every day and a 2.5-hour hike daily. It keeps things steady.
I fix weight gain by going into a calorie deficit when needed. This year I’ve alternated between surpluses and deficits to maintain balance. It might not be perfect, but it works for me.
I also structure my meals for energy and satisfaction. For example, I save 60% of my calories for the evening because I’m less hungry during the day. Keeping my diet clean helps too, but I’m more flexible if I can’t work out.
Staying lean and fit makes a big difference in confidence and how others treat me. I used to be overweight and felt like an easy target for people’s frustrations. Now I feel better, both physically and socially.
Teo said:
@Shane
What’s been your progress in terms of weight? Your approach sounds inspiring.
Thanks. I was 190 pounds at my heaviest a few years ago. Now I’m in the 150s and under 15% body fat.
Getting rid of the scale and focusing on lifting weights. 
Don’t give up. I know so many people who’ve lost massive amounts of weight; not through dieting, though. Dieting doesn’t work long-term for most people. It’s about nourishing your body and getting rid of toxins. Toxins, not calories, are the real issue. They get stored in visceral fat, especially belly fat, and your body won’t let go of that fat unless the toxins are addressed.
Clean up your body, and the fat will come off naturally. No extreme calorie counting or over-exercising required.