How I Lost 200 lb: 3 Mistakes and 3 Habits That Worked

We’ve all tried to lose weight, and failed, and failed again. I lived in that cycle for 23 years before I finally broke it and lost 200 lb in two years. Here are the three biggest mistakes I made first, and the three habits that finally made it work.

1. I tried to lose it as fast as possible

I didn’t gain the weight overnight, but I expected to lose it overnight. Every time I cut my calories drastically, I failed. My body fought back with fatigue, irritability and constant hunger. One cheat meal turned into a cheat weekend, then a cheat week.

What finally worked was a steady pace. For most people, losing around 1–2 lb a week (or roughly 0.5–1% of body weight) is sustainable. I had to learn to trust the process: if I was eating well and training, the weight would come off, and stay off, with time.

2. I thought cardio was the key

I believed weight loss came from hours on the treadmill. It wasn’t until I stepped onto the weight floor that things really started to change. Cardio burns some extra calories, but it’s not the whole answer. Strength training helped me keep muscle while I lost fat and completely changed how my body looked. Here’s why strength training matters for weight loss.

3. I followed fad diets

There’s no magic diet that lets you lose weight the easy way while eating all your favorite foods. My trainer, Keith, the owner of Seriously Strong Training, told me almost every day at the start: “Permanent change in your body comes from permanent change in your lifestyle.” Embracing that made my weight loss permanent.

It’s simple, not easy: eat mostly whole foods, get enough of every macronutrient, especially protein, and build habits you can live with.

What finally worked: 3 habits

People ask me what the secret was. What diet did I follow? Did I have surgery? What supplements do I take? The answer is simpler than people expect: I stopped eating garbage, started tracking, and took my nutrition seriously.

I tracked my food

Weight loss comes down to calories in versus calories out. The idea is simple, but the math is easy to get wrong if you don’t track what you eat. I used a food-tracking app to log everything. If you ate it, track it. Don’t skip the handful of chips; it will show up on the scale.

I cooked my own food

Nearly every meal I ate was one I prepared. Eating out and staying on plan was hard, so cooking and meal prep put me in control of what went into my food and how much of it I ate. Eating out now and then is fine, but a single restaurant meal can use up most of your calories for the day.

I stopped drinking alcohol

I wish I had a fun skinny margarita recipe for you, but I don’t. I love a glass or two of wine at the end of the day, but when I’m working to lose body fat, I always see the best results without alcohol. It adds calories, lowers your willpower around food, and while your body is processing alcohol, it puts burning fat on hold.

Frequently asked questions

How fast should I lose weight?

For most people, about 1–2 lb a week is sustainable and helps protect muscle.

Is cardio or weights better for weight loss?

Both help, but strength training should be part of your plan so you keep muscle as you lose fat.

Do fad diets work?

They can cause short-term weight loss, but the weight usually comes back. Lasting results come from habits you can keep.

Do I have to stop drinking to lose weight?

Not necessarily, but cutting back makes it much easier. Alcohol adds calories and makes it harder to stick to your plan.

Do I need to count calories forever?

No. Tracking teaches you portions and habits. Many people track closely at first and less as they learn.

I put everything I learned into a free nutrition guide, and the workouts Keith started me on are in the free Beginner Program. Want a coach in your corner? Book a free strategy session at our Tallahassee, St. Petersburg or Tampa gym.