How did your weight loss story start?

 

 

This has been a process of a few years for me.

 

I was on a 14-day business trip in Baltimore, where one morning I got up and out of the shower, took a look in the mirror and just said to myself, "I need to make a change". I started that day with tracking everything I ate. 

 

Slowly added in exercise.

 

As I started to lose weight, I added in more exercise. I did a Couch to 5K program. I discovered rucking.

 

I lost about 50 pounds but stalled, trying various diets and exercises with no further progress. I tried eating strictly vegetarian. Different and more exercise. Still nothing.

 

 

I had a great conversation with a renowned weight health doctor who told me I should think about GLP-1 (generally known as Ozempic) medication. After doing some research, I decided to try it.

 

That was in late March.

 

When I consulted the doctor, we reviewed my weight loss efforts and the potential reasons for my plateau.

 

We looked at why I might have stalled and what else there was to try.

 

He told me that medication doesn’t signify failure.

 

If I had a chronic condition like high blood pressure, taking medication to manage it isn’t a failure.

 

It’s a medical intervention to deal with a chronic issue.

 

I think that conversation helped me reframe my weight loss.

 

He said when you’ve taken this as far as you can go on your own, it’s ok to get help.

 

I honestly wish I hadn’t waited so long to consider medication.

 

It’s literally been life-changing.

 

 

 

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Mike shared with me his methodology and actionable tips that actually helped him throughout his transformation journey. You can access it here for free.

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I am currently down another 70+ pounds (which in total is 120 lbs) and I’m the healthiest and lightest I’ve been in 25 years.

 

 

Honestly, the hardest part was deciding to make a change.

 

Once I started with tracking what I was eating, it became like a game.

 

"Am I getting enough protein? Can I add more vegetables?" It was also learning to understand that it is not all or nothing.

 

I love pizza.

 

I can still have it—just not all the time and in reasonable quantities.

 

There is also so much contradictory information out there. "This is good for you—no, it’s actually bad."

You have to sift through the noise and find reliable sources.

 

On the exercise front, I saw a Youtube video about rucking, which is walking with a backpack designed to carry extra weight.

 

I already love to walk and find it an easy exercise.

 

So adding weight to my walk was a natural fit.

 

Rucking builds bone density and burns 3x the calories walking does. It’s also low-impact, which is great when you are starting out.

 

I think if someone is thinking about weight loss, the most important thing is to start right where you are—not where you think you should be or where you want to be.

 

If all you can do is count calories or track macros, then start there.

 

If you can’t do more strenuous exercise, just start adding in walks.

 

 

 

Remember, this is a marathon, not a sprint.

 

There are going to be good days and bad days. Give yourself some grace.

 

Set short-term and long-term goals.

 

My short-term goal was to be able to ride rollercoasters with my kids. I did that this past weekend.

 

Some practical examples: I use several different apps to track my progress:

🍎 I use Weight Watchers to track what I eat and to make sure I hit my macros.

 

🍎 I use an app called Any Distance to track things like weight-lifting, rucking, and bike riding.

 

🍎 And I use a body composition scale to track my weight and changes to my body.

 

There's a lot to keep track of! Once you start and learn it, it becomes interesting, fun, and even entertaining.

 

Don’t wait too long—you can start today.

 

 

Mike