My annual comparison pic. I started Operation Be Less Fat shortly after I turned 40. It was right after my biggest raw bench of 605. I should have gotten 630, however, a spotter touched the weight, but I digress.

I have learned a lot over the past 15 years and 131 lbs lost. It hasn't been easy, but it's been well worth it. At 328.5 lbs I was coping with sleep apnea, lifelong asthma, and finding clothes that fit me. It's with great satisfaction that I can say I no longer have any of those issues.

The following are some of my biggest takeaways. Please keep in mind these are my experiences. I am not a diet expert or nutritionist. I'm someone who has lost significant weight and kept it off which around 95% of people who try, fail.

It Doesn't Get Easier

I used to carry a box of Ring Dings in my workout bag. It was my favorite post-workout meal. Those days are long gone, but that doesn't mean I don't miss them. My eating habits have changed forever. It hasn't gotten easier. I have simply learned to accept it.

Cheat Meals Are Bullsh!t

There was a good reason I got to the weight I did, I'm a glutton. I can clear out a buffet. The sad reality is that my appetite is just as big at my new size. I can undo an entire week's weight loss in one meal. If I plan on having a cheat/big meal such as a holiday I save up calories for it.

Take Your Time

I lost most of my weight over the first 12 years of dieting. That equals only 10 pounds a year, but it sure added up. As a result, I don't have sagging skin issues, I maintained a great deal of muscle, as well as strength when looking at it from percentages at body weight.

Find The Approach That's Best For You

I have implemented a myriad of diets over the past 15 years. There was carb backloading, keto, a traditional bodybuilding type of diet (super strict), intermittent fasting, and flexible dieting. Don't get over-influenced by the internet and social media. And don't let perfection be the enemy of good enough. When you find something you can follow and then trade it for what you are told is optimal you will most likely lose consistency and fail in the long run.

Don't Change Your Training To Lose Weight

You don't have to train for weight loss, let your diet do that. Train how you want and be consistent. Regarding conditioning, do it because you want to be better conditioned and for your health, not for weight loss. Conditioning hard can cause a lot of stress and can be counter-productive for weight loss. Keep in mind running for an hour only burns about a bagel's worth of calories.

I'm sure I could go on for hours. You learn a lot from 15 years of experience. If you are new to reading my blog welcome aboard. You can find more info on my journey by going back through my coaching logs. Look for the ones titled Operation Be Less Fat.