OBSERVATION#1: My wife has not gained any weight and still is looks and acts like the "hottie" I fell in love with and married over 10 years ago.
OBSERVATION#2: I on the other hand had become obese at 32years old coming in at huge 235lbs and 36% body fat.
I decided to make a change. I heard some good things about the "body for life" book and bought a copy. I did every thing the book directed down to the last detail. I even took it a step further and used a program called "cross trainer" to track all of my mileage and calories. I focused on 4 things.
#1 Getting enough sleep. For me that meant in bed, lights out by no later than 9:30.
#2 Preping. Having my clean workout clothes set out for the next day along with a fully charged garmin, water bottle, car keys and most importantly, my favorite recovery food ready to go.
#3 Visualize Before I put my head on the pillow I would look at everything I had set out and visualize my self wearing the exact clothes working out and say 'By 6am tomorrow, I will accomplish more than most people do all day"
#4 Meal journal I would plan out 6 to 7 small meals a day in my pocket journal. Meal timing. I also focused my big meals post-workout when my body needed the calories to recover. Carbs get turned into fat if they are not used. Protein helps rebuild your body. I cut back on the carbs 4-5 hours after a workout and focused on protein l8er in the day. I was not a morning person. So initially, waking up and establishing a pattern of behaviors that helped me get out of bed was very important. You don't need to hear what kind of workouts I did or how many miles I would run a week. What you do need to hear is that it came down to having a caloric deficit of 200-350 by the end of the day. If you have more than a -400 deficit your body will go into starvation mode, storing everything as fat and short changing your recovery. Getting a six pack is 10% effort in the gym and 90% effort and discipline in the kitchen. My father and I own several McDonald's here in Minnesota. Yes. MCDONALD'S. I am around FREE food ALL DAY! I have access to the world’s best French Fries and the famous Big Mac. Don't even get me started with the Shamrock Shake. The point I am trying to make is it’s all about DISCIPLINE. 50% of my meals were form McDonald's. The salads, grill chicken, milk, you name it. If I can lose 76lbs and 30% of my body fat working at McDonald's, you can lose 10-15-25lbs easy.
Be disciplined, plan out your meals and realize that it will take TIME and dedication to achieve your goals.
These were 4 mo l8er @170
Me race day at 161lbs 5%bf
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