Eat less and move more: The secret to losing weight, changing your life

christransformationPeople ask me all the time, How did you do it? This time last year, I weighed in at 275 pounds. I’m down to 177 as I write this, just short of 100 pounds off that high, or depending on your perspective, that low, low point.

The answer to the question is both easy to offer and maybe also hard to grasp: I just wanted it.

The part that is hard to grasp is that we’re conditioned to think that weight loss is something that is just short of impossible to achieve. An endless stream of TV commercials and junk emails offer a variety of quick fixes, from magic pills to meal plans to the latest piece of exercise gadgetry, none of which are inexpensive.

You maybe don’t want to hear me say that I didn’t buy into any of that to lose just short of 100 pounds. Or maybe you do actually want to hear that from me. Either way, it’s the truth: I didn’t use a magic pill, didn’t go for a meal plan, didn’t go on some dramatic DVD workout plan.

My plan was simple: eat less and move more.

At 275 pounds, I was clearly eating a lot more than I needed to. This became clear when I decided on a 2,000-calorie-a-day diet. The first couple of days, it occurred to me that I had been taking in 3,500 calories or more a day on a regular basis, and far more than that some days.

Eating less was easy to implement as a strategy. I just needed to be smarter with what I put in my body.

Moving more was a little more difficult. I already moved a lot; I’ve worked out regularly since high school, so it’s not as if I was a couch potato. But I made some important tweaks to my regimen, adding cardio in the form of elliptical and treadmill workouts, eventually taking up running.

I remember feeling like I’d accomplished something going 15 minutes on the elliptical. Now an hour at a fast pace is the floor, and I’m training for a marathon after finishing in the top third of the runners at a recent 10-miler a couple of weeks after winning my age group at a 5K.

But it didn’t start that way. For me, it started with looking in the mirror and not liking what I saw in the reflection, and knowing that I was only fooling myself with the excuses that I was older (in my 40s), busy (owning and running a small business) and otherwise healthy (from the regular workout routine).

Can you do what I’ve been able to do? Of course you can. We can all eat less and move more. Nothing I’m doing is special. There’s no magic bullet, no special piece of equipment, no secret sauce.

The trick is there is no trick. You just have to want it.



augusta free press
augusta free press news

UVA Basketball Fans!

uva basketball team of destiny
Team of Destiny: Inside Virginia Basketball’s Run to the 2019 National Championship, by Jerry Ratcliffe and Chris Graham, is available for $25. The book, with additional reporting by Zach Pereles, Scott Ratcliffe, and Scott German, will take you from the aftermath of the stunning first-round loss to UMBC in 2018 through to the thrilling overtime win over Texas Tech to win the 2019 national title, the first in school history.

Dick Vitale on Team of Destiny: “This is a hoops story you will LOVE! Jerry and Chris capture the sensational and dramatic championship journey by Tony Bennett and his tenacious Cavalier team. UVA was Awesome Baby and so is this book!”

Ralph Sampson on Team of Destiny: “Jerry and Chris have lived and seen it all, even before my time. I highly recommend this book to every basketball fan across the globe. This story translates to all who know defeat and how to overcome it!”

Buy here.

AFP Business

As professional consultants, Augusta Free Press LLC provides clients in the Shenandoah Valley and Central Virginia and beyond with marketing and PR solutions including website design, SEO, TV/radio, video work, branding and logos, social media and overall marketing campaign design and implementation. Augusta Free Press LLC was founded in 2002.

Web Design

Augusta Free Press has designed more than 800 websites for clients in the Shenandoah Valley and Central Virginia. We take care of all facets of web design – visual design, layout design, content development and SEO. Short on staff? We’ll work with you to update your AFP-designed website in a timely manner or train your staff to make changes.

Marketing/Social Media Management

Augusta Free Press manages advertising campaigns for small- and medium-sized businesses across Virginia. You don’t need to hire a full-time marketing coordinator. Bring the experience of the Augusta Free Press team to work for you – for a fraction of the cost.

Graphic Design

Augusta Free Press will help you take your vision to the next level. From branding and logos to print materials, our team will work with you to develop products to showcase your business. From brochures and rack cards to full-color magazines or print/digital ads, we’ve got you covered.

Event Planning/Fundraising

Augusta Free Press will help you plan the best event for your organization. From an open house or anniversary to a 5K or Pay Per View, we can handle it all. Looking for training for your sales staff? We can help energize your employees or board. Need ideas to raise more money? Let us help you plan a successful event. Want to hold a news conference or need help with a press release? We can do that too.

Click here for more.