Six months to his 45th birthday, Greg made a decision about his health that has changed his life.
Hear how he dropped 100 pounds (45.5 kg) and was able to discontinue three medications!
“Strong people don’t put other people down. They lift them up.”
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
– Earl Nightingale
Weight Gain Background and Contributing Factors
Greg was always on the heavy side, and wore “husky” sizes as a young boy because regular-fit clothes didn’t fit his build.
A decline in physical activity during his college years, and then a sedentary work life afterwards, led to a weight gain that peaked at over 280 pounds. (127.3 kg)
How Being Overweight Impacted Greg’s Life
Greg experienced the frustration of yo-yo dieting, and had actually experienced some success losing weight with the help of a personal trainer in the past. However, his work with that trainer focused entirely on exercise, not nutrition, so when Greg discontinued those sessions, the weight came right back.
Shortly before his 40th birthday, Greg failed a physical examination for life insurance. 266 pounds at the time (120.9 kg), Greg even sought help of a metabolism & endocrinology clinic, but the frustrating yo-yo cycle continued.
Greg’s doctors expressed concern and prescribed medication. Weight-loss surgery was discussed as an option. Soon Greg was on a regimen of six different medications.
Greg opens up about being self-conscious in social situations, and admits he was afraid to attend his high-school reunion.
The Turning Point
With his 45th birthday approaching, Greg realized that if he didn’t address his health soon – he might miss the opportunity to fix issues while he still could.
“I knew I wanted to change, but I didn’t know how.”
Starting The Weight Loss Journey
Greg sought out a personal trainer and weighed in on his first day. He weighed 280 pounds (127.3 kg), discovered that he was in the “morbidly obese” category according to his BMI, and had a body fat percentage of over 35%.
Greg began keeping a food journal and received some “tough love” from his trainer when he strayed from his diet/food plan.
He realized he would have to make some big changes if he was going to accomplish his first goal of losing ten pounds, even moreso if he was serious about his long-term goal of losing 70 pounds. (31.8 kg)
Staying Motivated
Greg had a strong support system – both in person and online – that encouraged him throughout his journey.
Inspired by Greg’s lifestyle changes, his father even started making some changes of his own and went on to lose 70 pounds himself!
Greg hit his 70-pound milestone in time for his 45th birthday, but then his weight loss reached a plateau that frustrated him. Thankfully, someone told him that, “when you aren’t losing pounds, you may be losing inches,” prompting Greg to measure his progress in other ways.
Greg discovered that he was building muscle, re-doubled his efforts, and by the time his 46th birthday came, he had achieved a total of 100 pounds lost! (45.5)
At 46, Greg weighed less than he did when he graduated high school.
His body fat has also gone from over 35% down to the low 20’s.
Greg’s Routine and Discoveries
Greg discovered that he enjoys exercising in a group setting. He also enjoys working with a trainer when possible so that he can get immediate feedback and coaching on proper form.
The following was prescribed specifically for Greg by his trainer:
- 1400 calorie diet. Greg describes this as “restrictive” but was able to control hunger by eating smaller meals more frequently throughout the day.
- Carbohydrate consumption was limited to meals early in the day.
- No starchy or sugary foods after 3 PM.
- No food after 7 PM.
Greg refers to his eating habits as a “food plan” and not a diet, which he feels has a negative connotation. A food plan is also permanent.
Greg’s Advice For Your Journey
- Write down everything you eat.
- Have a plan. Know how many calories you eat, and how many you should be eating, in a day.
- Eating a macro-nutrient profile of: 40% protein, 30% carbohydrates, and 30% fat worked best for Greg.
- Nothing is absolute; be okay with occasionally having a cheat day or a day that doesn’t go exactly according to plan.
- Stay hydrated! Most people don’t get enough water.
- Be open to seeking help from a trainer if you need it.
Looking back, Greg says he wishes he had focused more on resistance exercise from Day One. He started with high repetitions with lighter weights, but discovered later that using heavier weights built muscle mass faster – which meant more fat and calorie burning.
“There is no time to start like today. Pick something you can do, and start doing it now.”
Greg says, success is so much more mental than physical. Believe that you can do this!
Resources Discussed In This Podcast
- MyFitnessPal – online calorie tracking and support community
- Fitocracy – social fitness community. Track workouts & support others
( Greg was spotlighted on Fitocracy: see it here! )
On Greg’s Workout Playlist
- 80’s Pop station on Pandora.com
- Everybody Wants to Rule the World by Tears For Fears [ Amazon / iTunes ]
- Let’s Go Crazy by Prince [ Amazon / iTunes ]
- Push It by Salt ‘n Pepa [ Amazon / iTunes ]
Contacting Greg
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