I’m sharing ten things that helped me lose 100 pounds. These aren’t the only things I did, but they made a huge difference—and they can work for anyone.
ONE:
The kitchen is the most important.👨🍳
At the heart of any health conscious decision the most important thing. The thing that will make or break everything else is— What you eat!!
We’re meticulous about what we put into our cars—choosing high-octane fuel, debating Valvoline versus Pennzoil, and ensuring we use quality fluids so our vehicles run smoothly and last longer. Yet, when it comes to our own bodies, we often thoughtlessly shove absolutely trash down our throats. Then we wonder why we are tired, ill, fat and unhealthy. The main culprit here is our food choices.
So, tip número uno is to pay attention to what you eat!!
TWO:
Buy a food scale. ⚖️
The greatest piece of weight-loss equipment isn’t found in the weight rack. It’s sitting quietly in your kitchen: the food scale.
A basic food scale is an inexpensive tool that gives you the power to accurately measure your food. If you’re serious about your nutrition, knowing how much you’re eating is essential.
Chances are, you’ll make back the cost of that scale in a single day—once you realize how much you’ve actually been eating…. And how much food you actually need….
THREE:
Download a nutrition/ calorie counting app.📝
After choosing healthy foods and weighing them, the next step is tracking what you eat. Monitoring my calorie intake and macronutrients was a game changer in my weight loss journey. It felt like a chore at first, but it didn’t take long to become a simple daily habit.
There are a plethora of mobile apps for this, many which are completely free. I personally use an app called “Lose it”. It’s what I started with, is user friendly, and has millions of meals already in it’s database. I am not particular to it. Just have something you use to log and track your calories and macros.
FOUR:
Walk.🚶♂️
Nothing more nothing less. But go on at least one dedicated walk a day. Being sedentary is the opposite of healthy. Move your body.
I have a daily step goal of at least 15,000. I won’t hit that number by accident; therefore, I have to intentionally go on a walk every single day. And I have done so, every single day. Again at first this was a chore but it didn’t take long for this to become a simple daily habit.
At a normal walking pace, you can get about 1,000 steps in just 10 minutes. There’s really no reason not to make this happen. A simple 10-minute walk each hour—especially for my office workers glued to a desk—can cover most of your daily steps.
FIVE:
Pick up heavy things. 🏋️♂️
Hit the gym and lift some weights. Building muscle is excellent for your overall fitness and boosts your basal metabolic rate—meaning you burn more calories even at rest. That’s a win win in the weight loss game.
The real purpose of weight loss is to live a full, energetic life—to move well, feel present, and show up for the people and moments that matter. Strength supports that kind of life. So go ahead… become a gym rat.
SIX:
Bookend your day with activity. 🚴
I do my daily walk first thing when I get up. It gets my day going. I immediately accomplish a goal. I knock out a large portion of my steps. But I also frequently end my day with a weight lifting session.
I don’t know if there is a science behind bookending your day with physical activity; but it seemed to help me. I sleep better; therefore, I wake the next day more rested and ready.
I honestly do believe if you start and end your day with something active it will benefit you in building a healthy lifestyle.
SEVEN:
Forget about motivation. 🫤
I am asked all the time how I stay motivated. The answer is— I don’t. Here’s the truth. Motivation is a lie. It comes and it goes. What motivates you one day doesn’t the next. If you only do hard things when you’re motivated to do them— Well, then you won’t be doing them for very long.
Discipline is far superior. Don’t negotiate with yourself. Don’t argue through your excuses. Get to work even when you don’t “feel” like it. Because, to be frank, you won’t “feel” like it a lot. Become disciplined. That’s when real change and progress happens.
Discipline > Motivation
EIGHT:
Know you will be hungry.😋
You will be hungry. So what?!?
You aren’t going to starve. Be uncomfortable for a little bit. You will be more hungry at first but the feeling will subside. Being hungry isn’t an emergency.
Being hungry is uncomfortable. I’ll give you that one. You know what else is uncomfortable? Having a stroke. Being diabetic. Being fat. Being unhealthy is uncomfortable. How many of us have loved ones who are no longer with us because of an obesity related health complication??? I bet they wish they felt a little hunger right now— so stop complaining.
You have a nutrition plan. Stick to it. Be disciplined.
NINE:
Don’t drink your calories. 🍺
Before I started this journey, my guilty pleasure was Dr. Pepper. I haven’t had a drop of any soda in over a year and a half now. Honestly, my opinion of soda today is that it’s basically not fit for human consumption. It provides zero benefit to the body—none. But it is addicting, and for me it was a hard habit to break. Still, breaking it was absolutely necessary if I wanted a healthy life.
I drank so much Dr. Pepper I’m pretty sure their stock dipped when I quit. Oh well—they’ll survive… probably.
Beverages like soda, fancy coffees, and alcohol often pack in a shocking amount of calories. These liquid calories can absolutely wreck weight-loss progress—and in some cases, stop it completely.
Don’t drink your calories. Choose water instead.
Bonus Tip: Ditch the diet and “zero-calorie” sodas too.
Sure, they have zero calories—but they also have zero nutritional value. More importantly, they keep your sweet cravings alive. Artificial sweeteners give your brain the taste of sugar without any real energy behind it, which can confuse your hunger signals. Several studies show this can increase hunger hormones, trigger cravings, and lead to snacking or overeating later.
And let’s be honest—we all know someone who drinks Diet Coke all day but still struggles with their weight.
If we’re being intentional about our nutrition and long-term health, then sodas of any kind simply don’t have a place in that lifestyle.
TEN:
Hire a coach. 🤝
Find someone who can guide you along the way. Someone who can hold you accountable, provide you with a roadmap to success and help you follow it. You also need someone with the understanding and education who can guide you through the nuances and make adjustments along the way.
This journey is hard. I’ve done a lot of hard things in my life. I’ve never shied away from doing the work; but losing 100 pounds in one year is one of the hardest things I’ve ever done. It took more daily habit changes, daily conscious decisions, and constant work repeated over and over to get it done. Having someone there pushing me was invaluable.
I hope these 10 tips are helpful to you.
This journey, though hard, was worth every ounce of effort. My only regret is not starting it years ago.
As I move from focusing solely on weight loss toward a lifelong commitment to health and fitness, I can’t help but feel deep compassion for those still struggling with obesity. I know what it’s like to live in that body—and I know the fight it takes to rise from it.
As I press on in my own transformation, I hope to inspire others who are struggling to begin or continue their journey. My prayer is to make a lasting impact—helping others reclaim their health and push back against the weight of obesity.
Andrew Frizzell | Iron Will Weight Loss
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