How I Lost 40 Pounds 5 Years Ago
and Stayed Healthy

In this week’s episode of The 5 AM Miracle Podcast I discuss my weight loss journey. If losing a few pounds is on your bucket list, get ready to kick that goal into action today!

Photo Credit: 3dphoto.net

There are two stories here. The first began four years ago as a radical experiment with a new diet. The second began months earlier with a dog, a documentary, and a decision.

Now, I have always thought of myself as a healthy guy. I was active in sports for years and my weight was never an issue. In fact, I actively tried to gain weight in high school. Thanks to an all-you-can-eat cafeteria in college (and one too many keg parties) I gained 30 pounds in my first semester.

You read that right. I put on 30 pounds in just 3 short months. Fast forward to a few years after college and I still had those hefty beer calories following me around. I tried to justify the weight as “hidden muscle” but I wasn’t fooling anyone but myself.

When I lost 40 pounds a few years ago, I did so with simple choices. No pills — no frills — just good food and some quality time in the bathroom (more on that in a second).

The Dog

What lead up to my weight loss was a series of circumstances I could never have predicted. I felt as though a transformation was underway and it was not optional.

If you want to skip the back-story and read exactly what worked for me, click here.

My newly-married wife and I got a dog in January of 2010. One of the first choices we had to make was what to feed our pug, Benny. A local pet store owner offered a variety of choices and strongly encouraged an expensive brand.

I hesitated for a moment, and then had a quick epiphany, “Why wouldn’t I feed my dog the best? There’s no reason why I should punish his health because I want to skimp on dog food, right?“

24 hours later my second startling realized kicked in, “If I was willing to spend big bucks on my dog’s diet, why wasn’t I willing to do the same for myself?“

By the way, you can read this article I wrote about the ultra-healthy dog food I feed Benny today.

The Documentary

A few weeks later I was searching through Netflix, trying to find a good movie. I have always been a fan of documentaries, mostly the radical ones that expose me to people and places I have never experienced firsthand.

It didn’t take long for me to stumble upon Food Inc., which was rising in popularity at the time.

Considering I was now curious about eating a healthier diet, I jumped at the chance to learn something new. POW! I was floored. Food Inc. was exactly what I was looking for.

No more than 30 minutes into the film my third epiphany kicked in, “Why don’t I know where my food comes from? Heck, why can’t I identify even the basic ingredients in any of my food?”

The Decision

Over the next two months I began reading books on health and nutrition while simultaneously watching additional documentaries about how my food is made (including this great film: Food Matters).

As spring approached I felt this growing urge to make a decision about which direction I should go. If you have spent any time researching health and nutrition you know how insanely confusing everything can be. There are more diets than people on earth. It’s not simply confusing — it is an impossible choice.

Much of what I had read was pointing me in the direction of going vegetarian, so I decided to experiment with a meat-free diet.

Now, I’m a liberal guy, but for me giving up meat was the equivalent of giving up coffee, cigarettes, and cocaine — all at the same time. “Really? Did being healthy require me to be this extreme?“

Turns out, yes. That exactly what I needed to do.

One Step at a Time

On May 2, 2010, at 215 pounds, I began a 30-day trial of a vegetarian diet. It lasted 3 days.

I had to regroup.

Initially, I was drinking a hefty amount of green smoothies, which were fantastic, but my body wasn’t ready for that many greens. I had strong digestive reactions to the incredible amount of fiber and nutrients.

I decided that giving up all meat at the same time was too much, too fast. I was willing to cut red meat at first, and then over the next three months I cut out turkey, chicken, milk, fish, and eventually all other dairy products, too.

By the middle of July, I was 100% vegan.

Weight Loss Was Just the Beginning

The catalyst for going vegan was the biggest epiphany of them all. Up to this point I was avoiding meat products for my own personal health. It had nothing to do with animals, the environment, my budget, or recommendations from my own doctor. I was on a mission to lose weight — nothing more.

On July 19th, 2010 I sat down to watch another documentary. This one was on the fringe. It was recommended by hardcore vegans, hippies, and radicals of all types. Naturally, I was incredibly curious. “Any movie that appeals to the fringe must have something extremely appealing, right?“

The movie was Earthlings. It broke my heart. It changed me from the inside out. In 90 minutes my weight loss journey was over and I was fighting a new battle, one for humanity. I defiantly decided to give up all animal products for good and it worked.

I haven’t looked back.

Why I Lost the Weight

I lost 40 pounds because I had 40 pounds to lose. I was overweight. My diet was full of crap. I was willing to eat anything without caring about the consequences. I didn’t mind a little heartburn. I was as close to clueless as they come.

I ate huge portions. I ate before bed. I ate when I woke up. I ate high protein, high fat, and highly toxic everything. I drank soda. I drank alcohol. I didn’t have boundaries. I didn’t have guidelines. I was getting worse. I thought I was fine.

By the end of August I was down to 175 pounds and 6 months later I dropped another 10 pounds during a juice feast.

Over the summer my diet wasn’t perfect, far from it, in fact. What made it work was the absence of super fatty, nutrient-poor foods. I cut out many of the foods that had caused the weight gain in the first place and then replaced those foods with healthier alternatives.

It’s not rocket science. Eating fruits and veggies while avoiding high-fat meat products is fairly common advice in the world of meat-eating nutritionists and doctors.

The biggest switch for me was intentionality and awareness. I paused and thought about my food before I ordered it, bought it, and ate it. I made conscious decisions. I set rules. I made choices. I did my research. I cared about the outcome AND the process.

In short, I woke up.

Plants Made the Difference

I never intended on becoming a passionate vegan. It wasn’t my goal then and it’s not my goal now for you. This is simply my story, but it can be yours as well.

Plants really do make the difference and they will for you too. Though I’m not a doctor and cannot guarantee results, I would be shocked if you decreased your meats, increased your plants, and didn’t lose weight, fast.

Plants make you poop. They are full of fiber, water, nutrients, and mother nature’s best. If you are serious about weight loss, leafy greens and juicy fruits are now your best friends. I spent quite a bit of time in the bathroom that summer, but that’s what it takes to shed the pounds quickly.

Plants are available just about everywhere and they are super easy to consume if you make smoothies.

What Has Worked for Others

A few days before I wrote this article, I asked for feedback from my facebook friends and followers. Specifically, I asked for the best strategies others had found to lose weight AND keep it off. Here are some of the best suggestions:

1. Create a consistent exercise routine 3-4x per week.
2. Eat less or eliminate bread, wheat, and flour-based foods.
3. Control your portion size with unhealthy foods.
4. When you do well, reward yourself with something other than food.
5. Form positive daily habits.
6. Eat more raw fruits and veggies.
7. Understand what you eat and why.
8. Love your exercise and love your food.
9. Drink more smoothies!

I realize that as a vegan I am prone to recommend fruits and veggies. However, nearly all of the recommendations above are from my meat-eating facebook friends. NONE of them said that eating more protein or meat or dairy was the solution to being healthy.

NONE of them recommended lean chicken, fish, or protein powders. Health doesn’t come from eating dead animals — it comes from living, fresh, whole foods.

3 Step Plan to Lose Weight Permanently

Now, it’s time to get to work. Follow these steps and you will quickly be on your way to losing that extra weight AND feeling incredibly better.

1. Find Your WHY or It’s Not Going to Happen

I won’t beat around the bush on this one. You MUST have a strong reason to lose weight or you will fail. That’s a guarantee. My reason initially was based on an experiment. I was willing to try a new diet for 30-days. It turns out that it worked so well I never quit. Read more about my WHY here.

Your reason could be a lot more personal. Weight is tied to our self-esteem, image, and energy. It’s incredibly important to take food seriously. Once again, if you can’t commit to changing your life, don’t start the process at all.

2. Find Healthy Foods You Absolutely LOVE!

The key to my vegan diet working over time was my focus on drinking smoothies. Why smoothies? Because they taste great, they’re easy to make, and I can include just about any healthy ingredients I want in them. I now use a Vitamix Blender and it rocks!

When you can easily identify healthy foods you love, it’s significantly easier to stop thinking about and craving the unhealthy foods you’re accustomed to. Start with smoothies.

3. Surround Yourself With Reinforcers

You and I are different people but we both need reinforcement to keep us on track for our big goals. The key here is accountability.

Find a friend to join you on your journey. Write post-it note reminders. Fill your refrigerator with healthy foods. Carry a water bottle with you wherever you go. Bring a reusable grocery bag full of produce to work.

Do whatever you have to do. Don’t let failure be an option. From the beginning, commit to the journey and the outcome will take care of itself.

20 Pounds of Muscle

Since my initial weight loss I have gained back around 20 pounds. It’s not pure muscle, but close. My diet now isn’t perfect and it never will be.

I’m prone to eating fatty foods like nuts, hummus, and avocados. However, I exercise more consistently now and I am stronger as a vegan than I ever was as a meat-eater. If you’re concerned about losing strength, power, or endurance, don’t be.

Yes, there will be an initial detox period where your body will feel radically different, but you will have the chance to gain back everything you lost and then some. Like I said, I’m stronger now than ever. Muscle is built in the gym, not the kitchen.

Read my article on building muscle without meat.

What’s Your Biggest Weakness?

We’ve all tried to lose weight and failed. So, what isn’t working for you?

Don’t forget, you can always email me. I’d love to hear your story!

Next Week

On the podcast next week I will be sharing a really fun article all about hanging upside down.