Everywhere I go, people want to know how I lost all of my former NFL playing weight. It’s been noted that I went from my highest of 308 pounds in 2008, in an off-season following a reconstructive foot surgery where I was non-weight bearing for theee months; to my low weight of 202 following a hot yoga session in January of 2015. I was sickly looking and broomstick thin, which led me to put on 20 pounds so I wasn’t setting off health concern alarms everywhere I went. I now comfortably maintain 225 pounds and have endless energy subscribing to the Ketogenic diet.
So, back to the original question of “How did you lose weight and how do I do it, too?” You can read back through my post of “Turning Your Wants Into Needs” and a variety of Motivational Posts that will help your mind get right for your weight loss journey. But in all honesty, without one key component in your kitchen, you will never lose the weight you want to lose and be able to maintain your ideal weight.
It doesn’t matter to which diet or lifestyle you subscribe. You can be ketogenic, vegan, vegetarian, paleo, if it fits your macros, or whatever other variety of diet you want. They all have their own individual merits and I’ve lost weight with every one of them. The key to that is the overarching constant in any diet; are you burning more calories than you are ingesting? If you want to lose weight, you’ve got to have a couple of measurables. First, you need to know your Basal Metabolic Rate (use the calculator in link). This is how many calories you burn just existing on a daily basis. This is a rough caloric estimate that has varying degrees of accuracy. The 2nd thing you’d roughly like to know is how many extra calories you are burning through your activity throughout a day. Fitness trackers are a wonderful tool for that. Again, those are just rough estimates and can give you good general ideas of the amount of calories you expend. The one thing that can’t be estimated though is how many calories you are ingesting daily.
You need a digital scale in your kitchen (mine is from Etekcity). Knowing the “calories in” needs to be precise. I guarantee you will be shocked if you’ve been doing the rough estimates of the weights and volumes of food that you put into meals. Have you ever really measured, by weight, what a serving size of Macadamia nuts equals? It is staggeringly small. The same can be said for oils, butters, meats. Seriously anything other than your greens needs to be methodically measured. It’s startling how calorically sense certain foods can be and how quickly your macros will be thrown out of whack if you aren’t precise.
Get a digital scale and start tracking your actual calorie consumption. If you aren’t measuring your food and calorie intake and you say you want to lose weight, you’re just telling yourself and others what you think they want to hear or playing a weird convincing game with yourself that your body just won’t lose weight.
The calories in vs calories out game is undefeated. In fact, it’s a Law of Thermodynamics. In a harsh way, nobody has ever died of starvation that was fat. I’m not advocating for starvation, I’m just pointing out that eventually, if you restrict your calories below what you are burning daily, you WILL LOSE WEIGHT.
Get a digital scale. Weigh your food. Count your calories. Quit making excuses. Lose the weight you’ve been saying you want to lose.