Friday, November 22, 2013

How I did it

Three years ago I developed very strong motivation that helped me implement drastic changes in my eating habits.

In May 2010 my weight was 261 pounds. During annual physical, the doctor told me that the test showed something in my heart. He told me that obesity was one of my risk factors and referred me to see cardiologist. The cardiologist recommended heart “procedure”.
The idea of surgery frightened me. I was determined to do anything humanly possible to lose weight. I gave up practically everything I liked. I adopted a diet that consisted only of fresh non-starchy vegetables, fresh low-sugar fruits, lean protein and a slice of whole grain bread. I took Omega 3 (healthy fats) and multivitamin supplement daily. I drank unsweetened hot tea three times a day and tried to drink a lot of water.

Changing my eating habits was not super easy and initially I experienced some level of stress after I gave up all of the foods I liked. The first few days were most challenging. I felt weak and had no energy, but I didn’t feel hungry. Since my new way of eating provided rapid weight loss at the start, I had the additional incentive to keep going. When I saw the numbers on the scale going down every single day, I got excited and wanted to stick with my method. Soon cravings for junk food disappeared and I honestly could say that I liked and enjoyed healthy foods I eat.
During my weight loss process I tried to learn as much as possible about losing weight, different diets, and challenges faced while attempting to lose weight. I read more than many books, hundreds of articles and reports, and extensively researched the weight loss related issues on Internet. I learned a lot about physiology, nutrition, health and exercise science, and perhaps I know more about losing weight than an average person. I know what my body needs for successful weight loss and good health, and I use this knowledge to continue to be successful.

I found out that by eating the new, healthy way I didn’t have to endure hunger to lose weight. I believe that feeling full and satisfied while eating nutritious foods was a critical part of my eating plan. The food choices I made helped me feel full with fewer calories and assured that I didn’t feel hungry.
Also learned that weight loss can be achieved without exercise. Shortly after I started losing weight I injured my knee and had surgery. Exercise was out of question, but I continued with eating habits changes that I implemented. The scale continued to show lower numbers at the unchanged rate. I could not exercise for 12 months, but kept losing weight.

I researched this issue and found out that what was happening to me was nothing unusual. Being active and exercise is great for our health but in terms of pounds, exercise contributes a little towards weight loss. Food is the component that largely determines whether we are gaining or losing weight, and the key to losing weight is focusing on eating of the foods that promote weight loss.
After I lost 91 pounds I determined to make this a lifestyle and not to return to my old ways. Since a healthy lifestyle is a process, I knew that to keep the weight off my new behaviors needed to continue.

Once I reached my goal weight, I was determined to make this a lifestyle and not to return to my old ways. I knew that to keep the weight off my new behaviors needed to continue. I have my weak moments, too. I allow myself to eat differently during joyful situations like holidays, birthdays and other celebrations - beautiful moments themselves, but at the same time, create opportunities to deviate from my healthy behaviors and eating habits. These are choice based behaviors and I believe I could have made different choices had I wanted to.  Unfortunately I also have moments when I am unable to control my choices. I sometimes experience binge eating.  I still frequently forget about drinking enough water.
Today I am no longer overweight and I maintain the weight of 170lb. I’m so positive about almost all aspects of my life and I became an advocate for idea that it is possible to lose weight, no matter what your life, your current situation looks like. If you can change what you eat and how you eat it, you will be able to lose weight.

I am someone just like you. I am no different than you when it comes to losing weight. I don’t have more willpower than you do. I don’t lose weight more easily than you do. Since I lost a significant amount of weight and kept it off, I believe I am in the position to be able to offer hope to others.
No single approach, formula, or plan for weight loss can work perfectly for every person. Losing weight is about finding what works for you and choices that make you feel good both physically and emotionally that you can stick with. When you know what works, then it is just a matter of commitment on following through each week on your best actions, adopting it to your unique circumstances and lifestyle until they become second nature.

To set yourself up for success you need to decide what is more important to you. When you are convinced that losing weight is more important than what you are giving up, then you are ready for action and you will likely succeed.
If you want to learn what worked for me please visit:


  1. Every human being has a story. I wish mine were like yours.

  2. Congrats on taking this amazing journey to not only a healthier lifestyle, but a happier you too. Thank you for sharing this.

  3. Congratulations, Mark! It sounds like you were totally committed and it really paid off! Very inspiring! :D

  4. “gave up all of the foods I liked” ???

    I don’t think it’s for me.

  5. Congratulations on your weight loss!

    I'm currently trying to lose weight and adopt a healthier lifestyle. I've given up a lot of junk food and I cook at home now. I cheat sometimes, but I'm eating so much better overall. I'm already seeing results.

  6. I really admire your determination and will power. Your success is truly inspirational and I only hope that my weight loss journey will be as successful.

  7. My sincere congratulations on your weight loss. I love hearing about people's success stories in the fight against obesity, and how their lives have changed for the better because of their struggle. I am glad to see that you have improved your life and I hope that this post can also motivate others who are facing similar issue.

  8. A very very inspirational story and it has motivated me to an amazing extent. I will try following what you did and will post my views and reviews here. I am sure I will get results. Brilliant post.

  9. This is very inspirational! I've also been through this, and it's really hard to give up of stuff, that you love to eat but after you get used to and feel good. Congrats!