100+ Pounds, Male, Natural Weight Loss

How I Lost 150 Pounds In 4 Years Naturally (Interview)

Hi! Tell us about yourself…why did you decide to start losing weight?

The end straw for me to lose weight was in 2015 I was 320lbs and was diagnosed with pre-Diabetes. That was devastating for me to be 25 and facing those issues. When I started out, my doctor wanted me to lose 20lbs in 90 days and I failed to do so. Embarrassed that I did not hit the goal, I did not return to my follow-up. My family was my main source of motivation I wanted to ensure that I was around for them. It was very tough starting because I didn’t see the end of the journey and lacked discipline.

What did you do for exercise when you started? Did you change it up throughout your journey?

I started with Cardio. So an hour on the treadmill most days. Then I transitioned into a more HIIT style training 3 to 4 times a week for 1 hour. This was very efficient and help me lose weight consistently.

This year I picked up running and competed in my first half marathon. I ran every other day in 3 to 6-mile intervals. I would advise others to ease into it and ramp up as they get more and more comfortable. 

What did you do for nutrition when you started? Did you change it up throughout your journey? 

I did not follow a strict fad diet however I was very consistent in how I ate. Every day consists of Oatmeal and yogurt for breakfast.  Lunch and dinner were grilled or baked chicken with jasmine rice and vegetables. I ate that at least Monday through Friday for 2 years straight. Eating times where 1130 am to 7 pm. I didn’t take any supplements outside of the occasional protein shakes. Calories were kept around 1500 to 200 calories per day.

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How did you stay motivated to lose weight? Did you ever slip up?

Really throughout the whole journey and I still battle to this day. Losing weight is a Delayed Gratification process. You have to put a lot of effort and work into it but wait on the results to come. The hardest part was the battle of self-esteem. This causes me to doubt that I could achieve a healthier life. I felt stuck at times thinking that this would never change. I just kept looking at the bigger picture to stay on course. I was doing this for my family, not just me. 

Mental advice would be on the days you don’t feel like showing up. SHOW UP. Those days count the most. Whether it’s to the gym or eating healthy. It gets hard but the more and more you show up that’s where you win. 

Did you use any sort of trackers/apps/scales to track your progress?

Fitbit for the most part, my company offered a program called Omada where I had to weigh in every day and log food and exercise. 

When did you start to notice progress?

First started noticing it when my clothes would fit larger than normal. Then I started to feel lighter. I remember getting excited when my stomach no longer touched the belt buckle that was huge for me. After that, it was seen in my face and eventually all over. I was losing 2 to 3 lbs a week so I would look different each month that’s when it was mind-blowing.  

Do you have any fitness “hacks” or “secrets” that helped you succeed?

I learned from Elliott Hulse the rule of 3. Take each thing you do and do it for 3 days. Once you have met the 3 days start over for another 3 days. Keep that in rotation until it becomes a lifestyle. 

Set small realistic goals to get to the big goals. For example instead of saying I’m going to lose 60 lbs. Say I’m going to lose 2 to 3 lbs per week until 60 lbs are gone. 

What is your best advice to beginners who are looking to lose weight?

Men’s Health was most influential for me. I was actually featured last year in their belly off article. I would get health ideas from the magazines and implement them into my regimen.  

Do you have any fitness books/podcasts/websites that you’d recommend and why?

Commit and get started. Take it slow and win your self out of your old life into the new. Find someone to hold you accountable. Remove the doubt and get going. The longer you put it off the harder you have to work. 

Where can we find more about you?

You can find me on Instagram, @iansullivan.nal, or my website, neveracceptless.com!

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