How I Lost Over 80lbs of Fat—and Kept It Off for 16 Years

At 20 years old, I was 272 lbs. I’d wake up every morning and force myself to run for 30-60 minutes. My diet? A strict low-carb plan that left me constantly hungry and daydreaming about bread.

Sure, I lost weight. But the moment I let my guard down, the weight came back faster than a boomerang I didn’t throw.

A year later, I gave it another shot. But this time, I approached fat loss differently—smarter, not harder. I focused on strategies that didn’t just help me lose weight but helped me keep it off. The result?

I lost 80 lbs, and for the past 16 years, I’ve kept it off while still enjoying the foods I love. No more extremes, no more yo-yo dieting.

In this post, I’m sharing the exact strategies that helped me lose fat sustainably. These tips transformed my life, and I believe they can transform yours too.

Why Most Diets Fail

Every diet out there—keto, low-fat, intermittent fasting—has a common thread: they help you eat fewer calories than you burn. That’s it. Keto cuts out carbs, low-fat avoids calorie-dense fats, and intermittent fasting limits the time you’re allowed to eat. These strategies can create a calorie deficit, that's the only time they work.

But here’s the catch: most diets aren’t designed to fit your lifestyle. They work as long as you can follow them, but life happens. A birthday party. A dinner out. A random Tuesday when you crave pizza. Strict diets often crumble in these moments, leaving you feeling like a failure.

The secret isn’t finding the “perfect diet.” It’s creating a plan that allows you to eat in a way you enjoy while staying consistent. Diets fail because they’re too rigid. Success comes from flexibility.

The Fat Loss Tips That Actually Work

1. Track Your Calories (Yes, It’s Worth It)

When I first started tracking calories, I realised I’d been winging it for years. One day I’d eat way too much, the next I’d try to “make up for it” by barely eating at all. It was a rollercoaster, and I didn’t even know it. Tracking gave me clarity. For the first time, I understood how much I was eating and how it affected my results.

Tracking your calories doesn’t have to be a chore. Think of it as an investment in your progress. Use an app like MyFitnessPal or Cronometer to make it easy. Start by calculating your calorie needs using an online calculator, then set a protein target—around 1 gram per pound of your goal body weight.

Protein is not only for building muscle, it can also be extremely helpful during fat loss. It keeps you full, helps you preserve muscle, and makes your diet more satisfying. Lean protein sources like chicken breast, turkey, Greek yogurt, and protein powder are staples. If you’re vegan, focus on tofu, tempeh, peas, and plant-based protein powders.

Pro Tip: Tracking takes about 15 minutes a day, and after several months, you’ll be able to estimate portions like a pro. The goal isn’t to track forever—it’s to build awareness so you can make informed choices.

2. Don’t Ban Foods—Just Make Swaps

When I first started dieting, I cut out everything I loved: desserts, burgers, pizza. And guess what? I hated it. The more I told myself I couldn’t have something, the more I wanted it. Eventually, I’d cave, overeat, and feel guilty. Sound familiar?

The key isn’t to ban foods—it’s to manage them. Make swaps where you can. Replace sugary drinks with sugar-free ones. Opt for lower-calorie sauces. Choose baked or grilled foods instead of fried. Small changes like these add up over time without making you feel deprived.

This was one of the key things that lead to my success, increasing food volume. Foods like veggies, berries, and leafy greens let you eat more for fewer calories. For example, I bulk up my meals with salads or add chia seeds and psyllium husk to overnight oats. These little tweaks make meals bigger and more satisfying without adding tons of calories.

3. Structure Your Meals

When I didn’t have a plan for my meals, I’d either overeat or grab whatever was convenient (and usually calorie-dense). Having a structure changed everything. It’s not about rigid rules—it’s about creating a framework that works for you.

Here’s what my day looks like:

• Pre-workout (5/6 am): Protein shake, banana, and coffee.
• Post-workout (9/10 am): Overnight oats with protein powder.
• Lunch (2/3 pm): Lean protein, potatoes, and lots of veggies.
• Dinner (6/7 pm): Similar to lunch.

This structure keeps me on track and ensures I hit my calorie and protein goals. You don’t have to follow my plan—experiment and find what fits your schedule and preferences. The key is consistency.

Pro Tip: Build a list of go-to meals. When I get bored, I tweak my recipes slightly to keep things fresh without straying from my plan.

4. Prioritize Resistance Training

When I first started losing weight, I thought cardio was the answer. I’d run for hours, and while it burned calories, it didn’t change the way my body looked. It wasn’t until I started lifting weights that I saw real transformation.

Resistance training builds muscle, which gives your body shape and helps you burn more calories at rest. Aim for 3-4 sessions a week, focusing on progressive overload—adding more weight or reps over time.

High-intensity cardio has its place, but it often increases hunger and fatigue, making fat loss harder to sustain. Stick to lifting as your foundation and add low-intensity cardio like walking to support your goals.

5. Move More Every Day

Daily movement is one of the most overlooked aspects of fat loss. When I switched from an active job to a desk job, my weight crept up even though my diet hadn’t changed. Walking became my secret weapon.

Start by aiming for 10,000 steps a day. If that feels overwhelming, start with 5,000 and work your way up. Walking is low-impact, easy to incorporate, and burns more calories than you think.

If walking isn’t an option, find other ways to stay active. Play a sport, take up martial arts, or schedule short cardio sessions. Every little bit counts.

6. Fix Your Sleep

When I wasn’t sleeping well, everything felt harder—training, eating right, even staying motivated. Sleep is a fat loss superpower. It regulates your hunger hormones, improves recovery, and boosts your energy.

Create a simple bedtime routine:

• Wind down an hour before bed (no screens or work stress).
• Keep your sleep and wake times consistent.
• Aim for 7-8 hours of quality sleep each night.

If you’re not sleeping well now, don’t stress. Start by improving one thing at a time, like going to bed 30 minutes earlier. Small changes add up.

7. Build a Fat Loss Mindset

One of the biggest lessons I’ve learned is that fat loss is more about consistency than perfection. A single “off” day won’t ruin your progress. What matters is what you do most of the time.

Here’s what I tell my clients:

• If you slip up, get back on track at your next meal.
• Don’t obsess over the scale—focus on how you feel, how your clothes fit, and your overall habits.
• Remember, progress isn’t linear. Small, consistent wins add up over time.

Making Fat Loss a Lifestyle

The reason most people regain weight is that they treat fat loss as a temporary phase. But true success comes from turning fat loss into a lifestyle.

• Plan for busy days by prepping meals in advance.
• Create systems to make healthy choices easier, like keeping protein snacks on hand.
• Let your weight fluctuate slightly throughout the year—it’s normal and healthy.

Motivation will come and go, but habits last. Start small, stay consistent, and trust the process.

Final Thoughts

Losing 80 lbs changed my life, but keeping it off for 16 years has been even more rewarding. These tips aren’t about quick fixes—they’re about building sustainable habits that work for you.

What’s been your biggest challenge in your fat loss journey?

Drop a comment—I’d love to hear your story and help you reach your goals.

Have the best day!

Coach Adam