I lost 15KG in 10 weeks

The next question I get is “How?”

I stopped eating...

I stopped eating junk and carbs.

OK, let's roll back.

I was about 6kgs overweight to start, and it grew from there. Eating in front of the TV, low portion control, snacking, treats with the kids, and ordering in. It doesn’t just happen, it’s a slippery slope, and it was easy to slip down that slope.

It became harder to get up off the couch, harder to climb the stairs, new "denial" clothes were purchased. It starts to get ugly quickly. I certainly wasn't happy.

Listen to Part I of the podcast on Jem & Donnys Short Sharp and Fit Podcast below - How I lost 15KG in 10 weeks - Part I.

Part II below.

Losing weight means focus and discipline. No matter what the latest app or gym ad says. You need to start by eating right.

You can’t outrun, or out-exercise poor nutrition.

I didn’t stop drinking, but I changed what I drank. I changed what I ate, and I reduced what I ate. I used protein to maintain my body and muscles, and I got moving with some exercise.

What was I doing to get to this stage?

Nothing really...

• Pretending to intermittently fast and doing a bad job. Intermittent fasting with more intermittent eating.
• Not enough sleep,
• Too much work stress,
• Making excuses,
• Too much Netflix, Stan & Binge, watching a movie nearly every night, eating junk with the kids while watching.

Basically, an unhealthy downward spiral.

I was doing some exercise, and I was a triathlete (sort of), but all the exercise really did was slow the weight gain and make me eat more.

Running got harder and slower as I got heavier. Cycling was fine if there were no hills. Swimming was fine, just didn’t want to be seen my speedo. Cycling 2-3 times a week, swimming and running at least once a week, and I was still adding 1 kg to 1,5 kg per week. I know right.

And so, it got worse. Ultimately you cannot outrun bad nutrition.

Next Monday was always the day I was going to fix it, with a new plan that never ever eventuated.

What did I do?

Eventually, I ran out of excuses. There is no good time or right time, like the Nike slogan, you just have to do it!

I decided I was better than my current self, I wanted to live longer, take my shirt off at the beach, and have some fun along the way.

Listen to the story on Jem & Donnys Short Sharp and Fit Podcast below - How I lost 15KG in 10 weeks - Part II.

1. I got moving. I got a new running program and running partner. I did something completely different from the running I was doing before.
   
   A new focused running program helped bring accountability as did my running partner, in between a lot of brisk walks of 5 km+ and some weight training. I started to shed weight, and fast.
   
   
2. I stopped eating. I can hear the cries already from those in the health profession as to never, ever do this.
   
   But I did. I stopped eating junk. I avoided carbs and reduced my portion sizes, drastically. It became a "determined" mindset. When temptation crossed my path I went to a mental picture of me, slim and on the beach the coming holiday.
   
   
3. I used the Old Bull Health Fitter Stronger Pack first thing in the morning as a meal replacement to ensure I got enough protein after running, or weight training, as well as the relevant vitamins and minerals, my body needed.
   
   Then again at night, just protein, to avoid muscle decay due to my reduced meals, portions and intake. This meal alternative meant low carbs and low sugar, helping with my weight loss. It also helps suppress appetite by suppressing the hormone ghrelin.
   
   
4. I stopped snacking. I found avoiding snacks altogether was easier than having a single piece and hoping to stop. Read that again! Just don't start. It requires less willpower.
   
   
5. I started drinking green juices, fresh ones. Yes, the ones with celery and Kale and very little fruit.
   
   Most of them are foul, but they pack a lot of nutrients and are low in sugar. Had these as a breakfast on family and other outings. Many include mint and green apple which helps.
   
   If they taste good, they probably are not that good for you. Drink it slowly and it will fill you up. Do NOT buy anything in a bottle, most of them have more sugar than your average Coke.
   
   
6. When I went out for a meal, I chose a small vegetarian starter as a main meal. Helps avoid carbs and fats, and I found it very tasty and cost-effective on most occasions.
   
   
7. I stopped obsessing over food, and what you can and cannot eat. Drop the muffin with coffee, don’t order the chips, leave the toast, don’t eat the skin and most of all fill up on the veggies. They are not as bland as you think when you set your mind to them. Make this your choice, say "I choose not to have that muffin because it will not help me get where I am going".
   
   
8. I avoided the TV which for me drives snacking, go to your bedroom, work, read, study, sit at your desk, drink herbal tea. Just avoid the fridge and mindless eating.

Yes, even at the pub. Amazing how much shitty red wine is out there, but you learn every day. Turns out red wine is not as bad as you think it may be for your health. 

My final trick was a veggie soup to combat hunger. A mix of vegetables (no potatoes), 2 stock cubes, garlic, chili flakes, and salt and pepper for flavour, boiled until soft, and then liquified with a Bamix. Easy. Reheat in the microwave or drink cold when you get hungry.

The Benefits. Read these over and over.

• I have 15 kg less pressure on my knees when I run.
• My knees and hips are going to last longer, and I can hopefully avoid mobility issues or a knee replacement later in life.
• I look much, much better naked. Small sample of people to comment but consistent feedback.
• I feel more confident, I take my shirt off, I swim without a rash vest.
• I have more energy, much more. Even with the lower food intake.
• There is less bitching from the kids about their lollies being stolen.
• I don’t wake up feeling average, aching, stiff, and have difficulty walking to the loo.
• All my exercise is much easier.
• I just feel better, clothes fit. It’s great.
• Because the weight came off quickly, I stayed motivated.
• I know I am helping avoid certain weight-related chronic diseases and the physical and financial cost of these.

My waist circumference (better measure than BMI, read more here) dropped from 114 cm to 98cm at the time of writing and eventually reached 94 cm. It ideally should be 96cm.

My body looks fundamentally different already. When it comes to body fat, high-end athletes would have 8-12%, while an average healthy fit male would be in the range of 18-20%. Before you start arguing, this is a guideline. I started this journey with 33% body fat. A third of my body was fat. I am now at 22%. Still, some work to do, but much better.

This thin business is however not always easy.

Every time I look around there is a flat white, a muffin, a bar of chocolate, a beer opportunity, hot chips, or some other unhealthy drink or snack trying to seduce me. They are not going to go away.

I did keep the flat white coffees going. I have however learned to love salads and to talk more than I eat at family dinners.

Keep your jaw busy. Just not eating.

I have also made peace with leaving food on my plate when I'm full. I try to enjoy the flavours, taste the food, and the experience, rather than get through it and then want more before my brain has caught up to my tummy.

Did I say I feel great, and I want to keep on feeling this great, getting the attention I get, and being able to move more.

Have I kept the weight off? Read my weight loss update here.

So, can anybody do it?

Yes, but you have to want it. It is a commitment and it’s not easy.

Is worth it?

Hell yes.

Start the change today!

Live life, love life, make the most of every day, don’t let the ordinary and the mundane become the norm, and take nothing for granted. Read that again.

Celebrate the small things, be grateful. Never take your partner or kids for granted, rekindle the flames, show some passion, do something different, big, or small, and flaunt the new bod.

Do NOT go clothes shopping in the middle of your journey as I did. I have shirts that fitted a smaller tummy fine, and now feel like a tent. Jeans that fitted like tights are now baggy. Some of the shorts I bought are falling off. In fact, one pair literally fell off at Woolies when I put my phone in my pocket.

But I love it.

Have sex with the lights on. Brush your teeth in the nude. Enjoy your body again. 

There is no quick fix, remember, exercise alone will not fix poor lifestyle choices, but exercise is a part of it, will help tone the bod, and can help accelerate the loss.

My tips

1. Make the hard decision, there is no best time, always one more party. Just do it.
2. No junk, no sugar, low carbs.
3. Red wine. I didn’t stop drinking but I did stop beer and white wine. Get some quality reds and enjoy them, the amount you are saving on the junk will more than cover it.
4. If there are nibbles, just don’t start. It’s just easier.
5. Get a quality protein that is low in carbs and only has natural sweeteners and flavours. Keep protein intake up, use it to replace a meal.
6. Get an exercise regime going. Ideally, a formal program to follow is best.
7. Track your exercise. Use Garmin or Strava. Keep tabs and review weekly.
8. Do some weight training. Work all the muscles in your body. You want to keep muscle.
9. Portion control. Don’t eat for two people, don’t finish leftovers, don’t have seconds. Use a side plate if you need to.
10. Eat more salads and veggies.
11. Make a veggie soup you can use when you are hungry.
12. Have the “green” juice for breakfast. They cost twice as much as coffee and are generally twice as foul, but are worth it.
13. Stop watching TV, read, study, work, get out of the TV room.

My weight loss chart.

Body fat chart.

Find out more about Old Bull Products and packages here.

Common sense should always apply. This is my story and what I did. Your personal situation may be different so assess that and talk to a medical professional first. To clarify, this article is not meant as health advice. Everyone is different.