How I Lost 100 Pounds, and You Can Too!
Important Facts to Remember:
- There are 3500 Calories Per Pound of Body Fat
- BMR (Base Metabolic Rate) is the number of calories the body burns per day regardless of exercise. For me, a 29 year old male at 6' 0.75'', this is approximately 1800 calories.
- Walking at 4 miles per hour burns 400 calories an hour.
- There are only 70 calories per egg.
- A bag of broccoli, cauliflower, and carrots is only 150 calories.
- Long live your ketosis! (Don't eat carbs)
- A good thing to tell yourself is that every 15 minutes of walking is nearly half an ounce of body fat lost (and this is true).
- If foot pain (usually caused by improper footwear) is a problem, the eliptical at the gym minimizes foot-to-sidewalk impact, reducing strain on feet, knees, back, etc.. It also burns 700 calories per hour at the 0 setting (walking at 4mph burns 400 calories an hour, which is already good). You also get to use several other areas of your body if you feel like using them to spread out the work load, and it feels more like stretching than working out, but honestly, there's no other machine in the entire gym that burns more calories than the eliptical.
- You can struggle with weight for years, or you can get it all over with by just sticking with your diet all the way through once. The cost-effective use of your time there is that years of youth will be saved for you to look in shape during - and that is important.
_ _ _ _ _ _ _
When I stepped on the scale February of 2019, I was shocked to see I weighed 270 pounds.
Normally I sat between 220-240 pounds, and that was already uncomfortable for me.
I had to lose weight, and did so successfully, having lost over 100 pounds.
I wanted to put it in text how exactly I managed to do this, and although 'ketosis' was/is a great start (cutting out carbs completely, eating only meat and vegetables), the real trick was learning about something called 'BMR' (Base Metabolic Rate), which is what your body burns in calories per day naturally whilst doing nothing. Also, hundreds of miles of walking. For me, at 6 feet and 0.75 inches tall, and 28 (now 29) years old, my BMR was around 1800 calories.
By eating at or under BMR, I would be technically losing and not gaining weight. One important thing I had to learn here was meticulously counting my calories - even ketchup can add up; even brussel sprouts can add up (a change from the 'ketosis' theory of dieting where there's all-you-can-eat vegetables, and while this still tends to be a dieting truth, some people, including me, really love their vegetables).
I would, however, stick to a diet primarily consisting of vegetables. And vegetables. And more vegetables. Maybe you could see how that would add up? And of course, meat/protein, aiming for a ketone-style diet primarily.
And for most people at an unhealthy weight, merely eating like that will cause dozens of pounds to start dropping off - but I found this only gets us so far. And what's the next step after that? For me it was walking - hundreds of miles of it - actually thousands, literally. And while this seems off-putting to many, it is actually one of the most euphoric things there is.
Walking can be off-putting at first; my feet hurt for the first 2 weeks of it (you might call that 'breaking in your feet'), but I have a good tip here that has done me wonders: aside from initially breaking in your feet, gel pads or crocs have made it so literally the last thing to hurt is my feet. And I have walked thousands of miles in these things. Unfortunately, things do get into the crocs, little rocks and whatnot, and dumping them out routinely may have added up as its own form of stretching/exercise.
I had abs this summer. Freaking abs, finally! I could see them coming in for a while, and then one day they were there. And my stretch marks were going away, a-freakin-men! But for some reason I made a classic mistake at that point that I should have been too smart for by then - I thought I could just go back to eating whatever I want. And although that may have had some amount of truth to it if it were normal food, for me it was three boxes of free donuts.
Wait, three boxes of free donuts? Let's do the math.
600 calories per donut,
20 donuts per box,
12,000 calories per box,
36,000 calories in three boxes
3500 calories per pound of body fat,
So three boxes of donuts amounted to me putting back on 10 pounds of body fat. DO NOT eat donuts if you're dieting (this should be common sense). I don't think it took me more than 15 minutes to eat an entire box either, hardly enough time to stop yourself. Who do these people think they are giving away free donuts like that? Jesus.
Anyways, for the final stretch back to abs again, seeing how its winter and I can't just walk the weight off, the only real thing to do here is diet well-below BMR (which can be tough, but not if you just stick to it).
I'd like to give a general outline of what this looks like:
- All the meat you can eat for a ketone diet right? Unfortunately that's just not going to work for this here, being that it's winter. So, although ground beef, steaks, peanuts, and sunflower kernels are incredibly healthy (yes, even ground beef I believe, 'just' ground beef though),
Eggs are going to be optimum here. Eggs only contain 70 calories per egg, and one egg by itself can be quite filling. I hard boil them (I tend to eat too many if I scramble them, athough 'too many' is 7 of them which is still only 420 calories). Eggs will allow me to meticulously count my calories, where as this can be quite difficult to do with sunflower seed kernels or peanuts (a bag of sunflower seed kernels can be 900-1800 calories, and a jar of peanuts can be 2000-3000 calories), and ground beef only comes in pound-size amounts usually (which is 1500 calories).
Eggs, two/three gummy multivitamins a day (the kind with no metals in them like chromium, molybdenum, nickel, copper, titanium, vanadium - most of which are quite toxic and have no place in multivitamins), lots of water, and two bowls of vegetables, and calcium carbonate for calcium. This will put me at a mere 300-500 calories per day - kind of extreme, and I wouldn't advise this officially medically, but really, you're not missing anything from your diet at that point, and as long as there is in fact body fat to burn, a person should be fine. I've done this before and felt great.
There is a place indoors I can walk for about 4 hours or so I'd say before I become worried that security or somebody will tell me to leave, especially if I'm there every day. However, 4 hours of walking at 4 miles per hour (100 calories a mile) will be 1600 calories and almost half a pound of body fat.
If you need to, just standing around your apartment can burn 100-200 calories per hour, and dancing around your apartment for hours could burn hundreds more!
A good thing to tell yourself is that every 15 minutes of walking is nearly half an ounce of body fat lost.
Then, being below BMR by 1200-1500 calories (more than one third of a pound), I can expect to lose more than 2/3rds of a pound of body fat a day, and working off those dang donuts shouldn't take more than two weeks. Don't you wish you could just walk for 3 days straight instead?
I'd like to keep adding words of wisdom, but as you can see this is getting quite prolonged; more important tips (you may have read these earlier):
- If foot pain (usually caused by improper footwear) is a problem, the eliptical at the gym minimizes foot-to-sidewalk impact, reducing strain on feet, knees, back, etc.. It also burns 700 calories per hour at the 0 setting (walking at 4mph only burns 400 calories an hour). You also get to use several other areas of your body if you feel like using them to spread out the work load, and it feels more like stretching than working out, but honestly, there's no other machine in the entire gym that burns more calories than the eliptical.
- You can struggle with weight for years, or you can get it all over with by just sticking to your diet all the way through once. The cost-effective use of your time there is that years of youth will be saved for you to look in shape during - and that is important.
Important Facts to Remember:
- There are 3500 Calories Per Pound of Body Fat
- BMR (Base Metabolic Rate) is the number of calories the body burns per day regardless of exercise. For me, a 29 year old male at 6' 0.75'', this is approximately 1800 calories.
- Walking at 4 miles per hour burns 400 calories an hour.
- There are only 70 calories per egg.
- A bag of broccoli, cauliflower, and carrots is only 150 calories.
- Long live your ketosis! (Don't eat carbs)
- A good thing to tell yourself is that every 15 minutes of walking is nearly half an ounce of body fat lost (and this is true).
- If foot pain (usually caused by improper footwear) is a problem, the eliptical at the gym minimizes foot-to-sidewalk impact, reducing strain on feet, knees, back, etc.. It also burns 700 calories per hour at the 0 setting (walking at 4mph burns 400 calories an hour, which is already good). You also get to use several other areas of your body if you feel like using them to spread out the work load, and it feels more like stretching than working out, but honestly, there's no other machine in the entire gym that burns more calories than the eliptical.
- You can struggle with weight for years, or you can get it all over with by just sticking with your diet all the way through once. The cost-effective use of your time there is that years of youth will be saved for you to look in shape during - and that is important.
_ _ _ _ _ _ _
When I stepped on the scale February of 2019, I was shocked to see I weighed 270 pounds.
Normally I sat between 220-240 pounds, and that was already uncomfortable for me.
I had to lose weight, and did so successfully, having lost over 100 pounds.
I wanted to put it in text how exactly I managed to do this, and although 'ketosis' was/is a great start (cutting out carbs completely, eating only meat and vegetables), the real trick was learning about something called 'BMR' (Base Metabolic Rate), which is what your body burns in calories per day naturally whilst doing nothing. Also, hundreds of miles of walking. For me, at 6 feet and 0.75 inches tall, and 28 (now 29) years old, my BMR was around 1800 calories.
By eating at or under BMR, I would be technically losing and not gaining weight. One important thing I had to learn here was meticulously counting my calories - even ketchup can add up; even brussel sprouts can add up (a change from the 'ketosis' theory of dieting where there's all-you-can-eat vegetables, and while this still tends to be a dieting truth, some people, including me, really love their vegetables).
I would, however, stick to a diet primarily consisting of vegetables. And vegetables. And more vegetables. Maybe you could see how that would add up? And of course, meat/protein, aiming for a ketone-style diet primarily.
And for most people at an unhealthy weight, merely eating like that will cause dozens of pounds to start dropping off - but I found this only gets us so far. And what's the next step after that? For me it was walking - hundreds of miles of it - actually thousands, literally. And while this seems off-putting to many, it is actually one of the most euphoric things there is.
Walking can be off-putting at first; my feet hurt for the first 2 weeks of it (you might call that 'breaking in your feet'), but I have a good tip here that has done me wonders: aside from initially breaking in your feet, gel pads or crocs have made it so literally the last thing to hurt is my feet. And I have walked thousands of miles in these things. Unfortunately, things do get into the crocs, little rocks and whatnot, and dumping them out routinely may have added up as its own form of stretching/exercise.
I had abs this summer. Freaking abs, finally! I could see them coming in for a while, and then one day they were there. And my stretch marks were going away, a-freakin-men! But for some reason I made a classic mistake at that point that I should have been too smart for by then - I thought I could just go back to eating whatever I want. And although that may have had some amount of truth to it if it were normal food, for me it was three boxes of free donuts.
Wait, three boxes of free donuts? Let's do the math.
600 calories per donut,
20 donuts per box,
12,000 calories per box,
36,000 calories in three boxes
3500 calories per pound of body fat,
So three boxes of donuts amounted to me putting back on 10 pounds of body fat. DO NOT eat donuts if you're dieting (this should be common sense). I don't think it took me more than 15 minutes to eat an entire box either, hardly enough time to stop yourself. Who do these people think they are giving away free donuts like that? Jesus.
Anyways, for the final stretch back to abs again, seeing how its winter and I can't just walk the weight off, the only real thing to do here is diet well-below BMR (which can be tough, but not if you just stick to it).
I'd like to give a general outline of what this looks like:
- All the meat you can eat for a ketone diet right? Unfortunately that's just not going to work for this here, being that it's winter. So, although ground beef, steaks, peanuts, and sunflower kernels are incredibly healthy (yes, even ground beef I believe, 'just' ground beef though),
Eggs are going to be optimum here. Eggs only contain 70 calories per egg, and one egg by itself can be quite filling. I hard boil them (I tend to eat too many if I scramble them, athough 'too many' is 7 of them which is still only 420 calories). Eggs will allow me to meticulously count my calories, where as this can be quite difficult to do with sunflower seed kernels or peanuts (a bag of sunflower seed kernels can be 900-1800 calories, and a jar of peanuts can be 2000-3000 calories), and ground beef only comes in pound-size amounts usually (which is 1500 calories).
Eggs, two/three gummy multivitamins a day (the kind with no metals in them like chromium, molybdenum, nickel, copper, titanium, vanadium - most of which are quite toxic and have no place in multivitamins), lots of water, and two bowls of vegetables, and calcium carbonate for calcium. This will put me at a mere 300-500 calories per day - kind of extreme, and I wouldn't advise this officially medically, but really, you're not missing anything from your diet at that point, and as long as there is in fact body fat to burn, a person should be fine. I've done this before and felt great.
There is a place indoors I can walk for about 4 hours or so I'd say before I become worried that security or somebody will tell me to leave, especially if I'm there every day. However, 4 hours of walking at 4 miles per hour (100 calories a mile) will be 1600 calories and almost half a pound of body fat.
If you need to, just standing around your apartment can burn 100-200 calories per hour, and dancing around your apartment for hours could burn hundreds more!
A good thing to tell yourself is that every 15 minutes of walking is nearly half an ounce of body fat lost.
Then, being below BMR by 1200-1500 calories (more than one third of a pound), I can expect to lose more than 2/3rds of a pound of body fat a day, and working off those dang donuts shouldn't take more than two weeks. Don't you wish you could just walk for 3 days straight instead?
I'd like to keep adding words of wisdom, but as you can see this is getting quite prolonged; more important tips (you may have read these earlier):
- If foot pain (usually caused by improper footwear) is a problem, the eliptical at the gym minimizes foot-to-sidewalk impact, reducing strain on feet, knees, back, etc.. It also burns 700 calories per hour at the 0 setting (walking at 4mph only burns 400 calories an hour). You also get to use several other areas of your body if you feel like using them to spread out the work load, and it feels more like stretching than working out, but honestly, there's no other machine in the entire gym that burns more calories than the eliptical.
- You can struggle with weight for years, or you can get it all over with by just sticking to your diet all the way through once. The cost-effective use of your time there is that years of youth will be saved for you to look in shape during - and that is important.
Last edited:
