The Motivation to Lose Weight

by Andy Williams - last updated 07th Aril 2024

The Day That Changed Everything

So, on June 23rd, 2023, it was a day like any other. I had been working as a GM at Nando's in central London, commuting nearly 3 hours on a train where people rarely sat next to me because of my size, and I worked a 10-hour shift. That day, my area manager gave me feedback that I wasn’t in the restaurant enough, which was yet another blow to my mental health. I knew the amount of hours I had been putting in, despite my zero work-life balance. And, bear in mind, the primary role of a regional manager at Nando's is to drink alcohol (I’ll stop complaining). But ultimately, I was in a bad mood!

That evening, I was home alone; the kids were in bed. I'd had probably my 6th Guinness, and something switched. I don’t know what it was, but something happened! A collision occurred between my Mental Health, My Physical Health, and maybe the angel on one shoulder actually managed to shout louder than the devil on the other.

The Wake-Up Call: Confronting My Reality

This evening was one I will never forget; I started to analyse myself deeply, and I didn't hold back. What exactly was my current situation?

Overworked: I worked a lot, for a company I had fallen out of love with and dreaded going to work.

Overweight: I was overweight. Sorry, that's too kind. I was fat, very fat. On this day, I weighed in at 22 stone (140 kg, 300 lbs).

Too Fat to Do Things: My weight physically impacted me. Tying up my shoes, running up the stairs, my belly hung over my belt buckle and would get very sore—the list was long!

Alcoholic: I was an alcoholic. Alcoholism runs in my family, and I drank every day. Nando's allowed us to claim back alcohol on our expenses, so it was too easy to destroy myself. I was easily drinking 10 Guinnesses a day.

Depressed: I was severely depressed. I hated my reflection, was unhappy in my marriage; what future could this absolute loser actually have?

Mental Health: My mental health was shot, some days giving the appearance that everything was fine (all a big act), other days I'd just want to stay in bed and hope the world forgot I was there.

Broke: My finances were in the toilet. To be fair, they have never been amazing, but with the rising cost of living, large commuting fees, and supporting 4 children, it was all too much.

Futureless: I couldn't see a future to be proud of, and based on the previous points, who could blame me!

So I had had enough! Nobody was going to help me; I had tried.

My Mental and Physical Health

I started to believe that if I could change my mindset, I might have a chance of changing my life. However, after 20 years of yo-yo dieting and every weight loss attempt ending in failure, I needed to figure out how this time would be different.

So, why did diets fail for me?

They usually started well; I would throw myself into them wholeheartedly. But then, they'd either just fizzle out, or I would concoct some excuse as to why it wasn't the right diet for me.

Every time I embarked on a weight loss journey, I had made a choice, either consciously or subconsciously, to stop. So, it was my mind; my mental health was preventing me from improving my physical health.

Why This Time Was Different?

I realised that I didn't just need a diet; I needed a significant, yet sustainable, life change. I had to cultivate a life that positively impacted me, one that I enjoyed more than my current existence. It was time to let the angel on my shoulder drown out the devil on the other. I needed to:

1. Still enjoy my food, eating things I like while losing weight.

2. Begin some form of physical exercise, yet it had to be something I wouldn't have to force myself to do. I was ready to set myself a challenging goal, stretching my limits to where it felt uncomfortable was acceptable.

3. Most importantly, I needed to address my Mental Health, which had always been my obstacle, my nemesis. With my Mental Health as my ally, I believed this time, things would be different!

And indeed, they were!

The Strategy: Mapping Out My Journey

Having set my initial weight loss strategy, here’s how I broke it down:

1. Nutrition: After countless attempts at dieting, I had a revelation. Despite the myriad of diets I tried – keto, low carb, fasting, Weight Watchers, you name it – the core principle remained unchanged: to lose weight, you must consume fewer calories than you burn. Simple, yet profound.

2. Movement: Diving into intensive exercises at 22 stone would have set me up for failure. The thought of not being able to run or do a single press-up without feeling defeated was disheartening. To avoid this trap, I turned to what was manageable – lifting some dumbbells in my living room and, more importantly, walking. Walking became my go-to. It was effortless, enjoyable, and with my headphones in, I could easily burn around 800 calories an hour, thanks to my initial size.

3. Mental Health: This was about finding joy in activities that positively impacted my mental health, silencing that internal bully. Through experimentation, I discovered a love for Wim Hof's breathing exercises, yoga, and rekindled my passion for reading. These activities not only provided me with mental clarity but also became pillars in my journey towards a healthier life.

Things were finally starting to look up!

How did I start the Weight Loss Journey?

How did I start this huge change? My journey began with a deep dive into my eating habits using My Fitness Pal. Astonishingly, I discovered I was consuming a staggering 5000 calories a day just to maintain my weight at 22 stone. Recognising the need for change, I entered a calorie deficit, armed myself with my Garmin Fenix 6 Pro for step tracking, and committed to drinking 2 litres of water daily, meticulously comparing calories burned against calories consumed.

Daily Weigh-ins

Contrary to general advice, I found comfort in weighing myself daily. This approach isn't for everyone due to the potential discouragement it might cause. However, for a numbers person like me, tracking progress was both motivating and insightful.

Nine Months of Transformation

Fast forward nine months, and the results have been nothing short of miraculous: nearly 8 stone (45 kg, over 100 lbs) vanished, leaving me with the best mental health of my life and a renewed perspective.

Finding and Keeping Motivation

People often ask, "How did you stay motivated?" The answer lies in variety, and love for the activities I chose. 

Alternating between walking, lifting dumbbells, and cycling kept boredom at bay, allowing me to find joy in a selection of positive activities that didn't demand David Goggins motivation!