How one can Lose 50, 75, 100+ Kilos



It was 2008 when Dom Matteo stepped on the dimensions and noticed the quantity 300.

That’s when he stopped weighing himself.

In 2009, Stephen Field determined, ‘I’m simply going to be fats ceaselessly. No matter.’

After diligently making an attempt to lose fats for thirty years, Katey Caswell was nonetheless morbidly overweight. She questioned, ‘Is something ever going to work?’

This isn’t a narrative about three individuals who gave up.

Quite, it’s about three individuals who saved going—overcoming the practically common setbacks and challenges throughout main physique transformations.

Not solely did all three ultimately lose 80-plus kilos apiece, however additionally they modified in different methods: Dom, Stephen, and Katey have all change into licensed well being and diet coaches who now assist others eat, transfer, and stay higher.

On this story, you’ll uncover their high mindset methods for persevering when fats loss feels unattainable (or at the least simply very irritating).

Caveat: Not each technique will really feel best for you. 

Our suggestion: Learn this story via the lens of your private expertise. Attempt what looks like a very good match and put aside something that doesn’t.

Dominic Matteo, PN2-MHC, has been a diet and well being coach for 12 years. He mentors Precision Vitamin’s masterclass college students. A former IT skilled, he misplaced greater than 100 kilos.
Katey Caswell, PN2-MHC, NBC-HWC, is an unbiased diet, well being, and life coach who makes a speciality of serving to girls attain their well being and health objectives. She misplaced greater than 120 kilos. Be taught extra about her at
Stephen Field, PN2-MHC, grew to become a diet and power coach throughout his journey to shedding 80 kilos. Along with serving as neighborhood engagement specialist for Precision Vitamin, he hosts the Unshakable Habits podcast in addition to coaches purchasers. Be taught extra about him at UnshakableHabits.

1. Get to know the long run you.

Earlier than altering what you eat or how you progress, take into account this query:

What do you ACTUALLY need?

That factor you’re actually after in all probability isn’t only a purpose (for instance, a smaller physique), says Coach Stephen Field.

Probably, your purpose simply represents what you’re actually after.

For instance, you may affiliate being in a smaller physique with extra confidence, and being the kind of one that takes on challenges and welcomes new experiences.

Spend time envisioning that entire particular person. (Not simply the physique.)

Take Coach Stephen. His imaginative and prescient took him again in time, to when he was athletic, energized, assured, and pleased.

He wished the leaner physique he had again then, certain. However principally, he wished to return to that feeling of vitality.

For Coach Dom, the imaginative and prescient was about who he didn’t need to be.

He’d lately change into a father, and an in depth good friend had additionally died unexpectedly of a blood clot. Coach Dom wished his son to develop up with his father in his life.

“I by no means wished my son to see me in an unhealthy state,” he says.

These visions allowed Coaches Dom and Stephen to be extra resolute as they made selections like, “Ought to I skip my exercise?” and “Ought to I supersize this?”

They requested themselves, “What would the long run me determine?”

Now, greater than a decade after shedding over 100 kilos, Coach Dom nonetheless retains a quote from Trevor Kashey, PhD, on his whiteboard:

“Having what you need is a facet impact of being the particular person it takes to get it.”

How one can envision the Future You

Think about your self a 12 months or two into the long run. You’re within the physique you need.

  • What’s totally different about your life?
  • What are you doing that you may’t do now?
  • How do you are feeling?
  • What are you sporting?
  • The place are you working?
  • Who’re your folks?
  • How do you spend your time?
  • What are different individuals saying about you?

Think about each element.

Seize that imaginative and prescient in phrases (corresponding to a destination postcard), photos (corresponding to a imaginative and prescient board), or in a video or audio message.

As your fats loss journey unfolds, periodically ask your self:

What can I do right this moment with a view to change into the particular person I need to be tomorrow? 

Possibly it’s consuming breakfast as a substitute of skipping it, ingesting an additional glass of water, or taking two sluggish breaths earlier than your first chunk of dinner.

“Decide one factor that’ll make you are feeling like a hit, on a regular basis,” says Coach Katey. “When you’ve carried out that factor, you’re good.”

Has my imaginative and prescient shifted? 

It’s possible you’ll discover that your imaginative and prescient turns into your actuality before anticipated.

Lengthy earlier than you shed 50+ kilos, for instance, you’ll possible expertise extra vitality—and also you’ll be capable to do a whole lot of issues that when appeared unattainable.

When this occurs, you might have a pair choices.

Some purchasers select to re-envision their future selves. For instance, if somebody’s preliminary imaginative and prescient concerned enjoying ball with their children, their expanded imaginative and prescient may contain changing into an avid runner, hiker, or CrossFitter.

Others, nevertheless, notice that they’re already the particular person they need to be. They’re proud of that, regardless that they haven’t misplaced as a lot weight as they thought they’d. That’s okay, too.

2. Focus extra on actions—and fewer on outcomes.

It might probably take a 12 months or two to lose 50+ kilos.

When your journey lasts that lengthy, it may be troublesome to maintain your sights on the end line, says Coach Dom.

By emphasizing your each day actions greater than the ultimate vacation spot, nevertheless, you possibly can break that months-long odyssey into a number of shorter, extra attainable day journeys like…

  • Going from zero to 1 veggie serving a day
  • Switching from giant fries to medium
  • Strolling 10 extra minutes than final week

One other profit: Your conduct is extra inside your management than your physique dimension.

“By frequently making an attempt to take the perfect motion potential, you improve the probability of the result you need,” says Coach Dom.

To spotlight your conduct successes, attempt the next.

Discover what small stuff you’re doing proper.

“It’s really easy to give attention to the adverse,” says Coach Katey.

To remain assured and motivated, nevertheless, you need to shine a highlight on what you’re doing nicely, she says. Likelihood is, you are altering greater than you notice.

(BTW, our internal research shows: Doing a couple of issues constantly is way more vital than making an attempt to do all the pieces completely.)

As an alternative of beating your self up for… Rejoice everytime you…
❌ Indulging in processed meals

❌ Hitting the drive-through on a busy day

❌ Skipping a exercise

❌ Staying up late

❌ Consuming mindlessly

❌ Having chips for dinner

❌ Emotionally spiraling after a triggering occasion

✅ Eat a complete meals

✅ Plan a meal

✅ Transfer your physique

✅ Prioritize sleep

✅ Tune into starvation and fullness

✅ Attempt a brand new veggie

✅ Handle stress

Downshift as wanted.

Typically, you’ll really feel as for those who’re cruising on autopilot.

Different occasions, it may appear as if your complete world is right here to sabotage your efforts to eat minimally-processed meals or hit the health club.

On high of that, some days you’ll really feel tremendous motivated. Different days you’ll crave ice cream for dinner and hours of high quality time in your favourite recliner.

That’s why Coach Dom suggests you consider your effort like a dial. Throughout simple stretches, you may maintain the dial cranked, at a seven or larger.

Throughout tougher occasions, nevertheless, take into consideration turning it right down to one thing that feels extra manageable.

“I made a decision to do the issues that I deemed vital to the perfect of my capability each single day,” says Coach Dom. “Some days, the perfect of my capability was possibly 50 p.c. Different days it was 80 p.c. However I did the perfect I may every single day.”

By scaling your effort up and down primarily based on what’s happening in your life, you’ll be capable to go from an “all or nothing” mindset to an “at all times one thing” mindset, says Coach Dom.

The graphic under reveals the way you may dial bodily exercise up and down, primarily based on life circumstances. You’ll be able to customise every notch on the dial, primarily based in your talents and preferences. You may also create related dials for diet, sleep, stress administration, and every other conduct you’re making an attempt to alter.

Dial shows movement options from a scale of one to ten. For example, one suggests parking further away to walk more; five suggests doing three thirty minutes workouts a week, plus two twenty minute sessions of walking; and ten suggests doing intense daily military-style training.

Learn extra: Never Press Pause on Your Health and Fitness Again

3. Know what you’re not keen to stay with out.

There are going to be some meals and experiences that you just don’t need to quit—in addition to others that you just’re simply not keen to attempt.

That’s okay.

The excellent news:

YOU get to determine what modifications you’re keen to make and preserve.

For instance, at the start of his fats loss journey, Coach Stephen wasn’t keen to surrender quick meals.

He ate it every single day, a pair occasions a day.

As a result of he cherished it.

And it was handy.

Quite than give it up, he set a really totally different problem for himself:

Discover a method to lose fats whereas nonetheless consuming pizza, tacos, and burgers.

First, he downsized his meals—ordering fewer slices of pizza, fewer tacos, and smaller burgers and fries.

Finally he made totally different decisions altogether, corresponding to getting baked potatoes as a substitute of fries and grilled rooster sandwiches as a substitute of burgers, because the graphic under reveals.

Graphical depiction of several fast food options: Double cheeseburger (740 Calories), regular cheeseburger (520 Calories), grilled chicken sandwich (350 Calories), large fries (490 Calories), medium fries (320 Calories), baked potato with sour cream (310 Calories), baked potato without sour cream (270 Calories), 10 tacos (1800 Calories), 6 tacos (1000 Calories), chicken quesadilla with sour cream (540 Calories), chicken quesadilla plain (520 Calories).

“I misplaced the primary 40 kilos that means,” Coach Stephen says.

Over time, Coach Stephen was keen to amplify modifications, like cooking a few of his meals at residence.

His quick meals burger become one comprised of decrease fats beef. The refined bun grew to become a complete grain one.

And he stacked it with numerous veggies.

“Quite than aiming for the greatest decisions, all you really want to do is frequently make barely higher decisions,” says Coach Stephen.

To do this, take into account these questions:

  • What tiny modifications are you okay making an attempt?
  • What considerably more healthy meals are you keen to eat?
  • What parts are you keen to shrink, only a tad?

4. Count on to plateau.

While you eat much less and drop a few pounds, you burn fewer energy, due to an annoying phenomenon known as “metabolic adaptation.”

(Learn extra: Can eating too little damage your metabolism?)

Meaning it could actually change into more and more troublesome to lose every subsequent pound.

For some individuals, which means weight reduction may sluggish—possibly even stall.

Be affected person.

Should you began your weight reduction journey with a particular scale weight in thoughts, plateaus can really feel like getting caught in standstill site visitors.

That frustration, nevertheless, usually comes from placing an excessive amount of emphasis on the result, says Coach Dom.

“Once I was shedding weight, I saved telling myself that the result would arrive if I did the work,” says Coach Dom.

“Quite than hit a particular weight, I attempted to indicate up and do my greatest every day for a 12 months. By shifting my purpose to one thing I may completely management, I negated the sentiments that used to return up for me when my physique didn’t behave as anticipated.”

Do some accounting.

Keep in mind the Future Me imaginative and prescient we instructed you about above? A plateau is a superb time to revisit it.

Are you continue to making decisions that align with what the Future You wants? 

How constantly are you consuming slowly till happy, exercising, and together with entire meals? Has emotional or stress consuming crept again into your life like an ex-lover? How about senseless energy?

Double down on ability constructing.

Coach Stephen hit a number of plateaus throughout his journey to shedding 80 kilos.

Every time, he shifted his focus away from what was out of his management (the dimensions) to what was inside his management: his conduct.

“I bought actually centered on making small enhancements and bettering my expertise,” he says. “Even when the dimensions wasn’t transferring, I felt like I used to be bettering in these different areas and that saved me centered and motivated.”

Contemplate: What extra expertise may you add or increase?

For instance, for those who’re strolling constantly, possibly you add power coaching to your train routine. Or maybe you lean into consuming slowly and mindfully, seeing for those who can cease consuming while you really feel simply happy, even when there’s meals left in your plate.

Query the dimensions.

In some unspecified time in the future, it’s possible you’ll discover you’ve embraced the entire expertise you’re keen to embrace. Possibly you’re dwelling your imaginative and prescient, too.

On the similar time, possibly you haven’t reached the load you initially thought you wished.


Is that scale weight actually the best weight—for YOU?

In spite of everything, many individuals’s “purpose weights” are, nicely, a little bit arbitrary. Maybe the quantity simply sounded good to you. Or it’s what you weighed throughout a time in your life while you felt good (however not essentially due to your weight).

A scale quantity is simply that—a quantity.

It’s not a measure of your value as an individual.

Quite than judging your self by a quantity, focus in your each day actions. Are you continue to doing all your greatest to make more healthy decisions, more often than not? If that’s the case, that’s one thing to really feel GREAT about.

Take a second to have a good time your leaner, stronger, more healthy physique—and the way it’s modified your life.

What are you able to accomplish with this physique that you just couldn’t earlier than?

Likelihood is, it’s so much—and that simply is likely to be sufficient.

Should you’re a coach, otherwise you need to be…

You’ll be able to assist individuals construct diet and life-style habits that enhance their bodily and psychological well being, bolster their immunity, assist them higher handle stress, and get sustainable outcomes. We’ll present you the way.

Should you’d prefer to study extra, take into account the PN Level 1 Nutrition Coaching Certification.

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