How to lose 50, 75, 100+ pounds—from 3 health coaches who’ve done it themselves

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 Box determined, ‘I’m simply going to be fats perpetually. Whatever.’

After diligently attempting to lose fats for thirty years, Katey Caswell was nonetheless morbidly overweight. She puzzled, ‘Is anything ever going to work?’

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

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

Not solely did all three finally lose 80-plus kilos apiece, however additionally they modified in different methods: Dom, Stephen, and Katey have all turn into licensed health and vitamin coaches who now assist others eat, transfer, and reside higher.

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

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

Our suggestion: Read this story via the lens of your private expertise. Try what looks like a great match and put aside something that doesn’t.

Dominic Matteo, PN2-MHC, has been a vitamin and health coach for 12 years. He mentors Precision Nutrition’s masterclass college students. A former IT skilled, he misplaced greater than 100 kilos.
Katey Caswell, PN2-MHC, NBC-HWC, is an impartial vitamin, health, and life coach who makes a speciality of serving to ladies attain their health and health targets. She misplaced greater than 120 kilos. Learn extra about her at
Stephen Box, PN2-MHC, turned a vitamin and energy coach throughout his journey to dropping 80 kilos. In addition to serving as neighborhood engagement specialist for Precision Nutrition, he hosts the Unshakable Habits podcast in addition to coaches shoppers. Learn extra about him at UnshakableHabits.

1. Get to know the long run you.

Before 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 objective (for instance, a smaller physique), says Coach Stephen Box.

Likely, your objective simply represents what you’re actually after.

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

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

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

He needed the leaner physique he had again then, positive. But principally, he needed 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 not too long ago turn into a father, and an in depth good friend had additionally died unexpectedly of a blood clot. Coach Dom needed his son to develop up with his father in his life.

“I never wanted 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, “Should I skip my workout?” and “Should I supersize this?”

They requested themselves, “What would the future me decide?”

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

“Having what you want is a side effect of being the person it takes to get it.”

How to envision the Future You

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

  • What’s completely different about your life?
  • What are you doing you can’t do now?
  • How do you are feeling?
  • What are you carrying?
  • Where are you working?
  • Who are your pals?
  • How do you spend your time?
  • What are different folks saying about you?

Imagine each element.

Capture that imaginative and prescient in phrases (akin to a destination postcard), photos (akin 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 in the present day so as to turn into the individual I need to be tomorrow? 

Maybe it’s consuming breakfast as an alternative of skipping it, consuming an additional glass of water, or taking two gradual breaths earlier than your first chunk of dinner.

“Pick one thing that’ll make you feel like a success, everyday,” says Coach Katey. “Once you’ve done that thing, you’re good.”

Has my imaginative and prescient shifted? 

You might discover that your imaginative and prescient turns into your actuality earlier than anticipated.

Long earlier than you shed 50+ kilos, for instance, you’ll seemingly expertise extra power—and also you’ll have the option to do lots of issues that when appeared inconceivable.

When this occurs, you’ve got a pair choices.

Some shoppers select to re-envision their future selves. For instance, if somebody’s preliminary imaginative and prescient concerned taking part in ball with their children, their expanded imaginative and prescient would possibly contain turning into an avid runner, hiker, or CrossFitter.

Others, nevertheless, understand that they’re already the individual they need to be. They’re pleased with that, despite the fact that they haven’t misplaced as a lot weight as they thought they might. That’s okay, too.

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

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

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

By emphasizing your every day actions greater than the ultimate vacation spot, nevertheless, you’ll be able to break that months-long odyssey into a number of shorter, extra attainable day journeys like…

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

Another profit: Your conduct is extra inside your management than your physique measurement.

“By continually trying to take the best action possible, you increase the likelihood of the outcome you desire,” says Coach Dom.

To spotlight your conduct successes, attempt the next.

Notice what small belongings you’re doing proper.

“It’s so easy to focus on the negative,” says Coach Katey.

To keep assured and motivated, nevertheless, you need to shine a highlight on what you’re doing properly, she says. Chances are, you are altering greater than you understand.

(BTW, our internal research shows: Doing a number of issues persistently is way more essential than attempting to do all the pieces completely.)

Instead of beating your self up for…Celebrate everytime you…
❌ Indulging in processed meals

❌ Hitting the drive-through on a busy day

❌ Skipping a exercise

❌ Staying up late

❌ Eating mindlessly

❌ Having chips for dinner

❌ Emotionally spiraling after a triggering occasion

✅ Eat an entire meals

✅ Plan a meal

✅ Move your physique

✅ Prioritize sleep

✅ Tune into starvation and fullness

✅ Try a brand new veggie

✅ Manage stress

Downshift as wanted.

Sometimes, you’ll really feel as in the event you’re cruising on autopilot.

Other occasions, it may appear as if all the world is right here to sabotage your efforts to eat minimally-processed meals or hit the gymnasium.

On prime of that, some days you’ll really feel tremendous motivated. Other 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. During simple stretches, you would possibly maintain the dial cranked, at a seven or larger.

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

“I decided to do the things that I deemed important to the best of my ability every single day,” says Coach Dom. “Some days, the best of my ability was maybe 50 percent. Other days it was 80 percent. But I did the best I could every day.”

By scaling your effort up and down primarily based on what’s occurring in your life, you’ll have the option to go from an “all or nothing” mindset to an “always something” mindset, says Coach Dom.

The graphic beneath exhibits the way you would possibly dial bodily exercise up and down, primarily based on life circumstances. You can customise every notch on the dial, primarily based in your skills and preferences. You may also create comparable dials for vitamin, sleep, stress administration, and some other conduct you’re attempting to change.


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

3. Know what you’re not keen to reside 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 adjustments you’re keen to make and preserve.

For instance, firstly of his fats loss journey, Coach Stephen wasn’t keen to quit quick meals.

He ate it on daily basis, a pair occasions a day.

Because he cherished it.

And it was handy.

Rather than give it up, he set a really completely different problem for himself:

Find a approach 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.

Eventually he made completely different decisions altogether, akin to getting baked potatoes as an alternative of fries and grilled hen sandwiches as an alternative of burgers, because the graphic beneath exhibits.

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 lost the first 40 pounds that way,” Coach Stephen says.

Over time, Coach Stephen was keen to expand adjustments, like cooking a few of his meals at house.

His quick meals burger became one produced from decrease fats beef. The refined bun turned an entire grain one.

And he stacked it with a lot of veggies.

“Rather than aiming for the best choices, all you really need to do is continually make slightly better choices,” says Coach Stephen.

To do this, take into account these questions:

  • What tiny adjustments are you okay attempting?
  • What considerably more healthy meals are you keen to eat?
  • What parts are you keen to shrink, only a tad?

4. Expect to plateau.

When you eat much less and lose weight, you burn fewer energy, thanks to an annoying phenomenon referred to as “metabolic adaptation.”

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

That means it can turn into more and more troublesome to lose every subsequent pound.

For some folks, meaning weight reduction would possibly gradual—possibly even stall.

Be affected person.

If you began your weight reduction journey with a selected 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.

“When I was losing weight, I kept telling myself that the outcome would arrive if I did the work,” says Coach Dom.

“Rather than hit a specific weight, I tried to show up and do my best each day for a year. By shifting my goal to something I could totally control, I negated the feelings that used to come up for me when my body didn’t behave as expected.”

Do some accounting.

Remember the Future Me imaginative and prescient we informed you about above? A plateau is a good time to revisit it.

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

How persistently 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 dropping 80 kilos.

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

“I got really focused on making small improvements and improving my skills,” he says. “Even when the scale wasn’t moving, I felt like I was improving in those other areas and that kept me focused and motivated.”

Consider: What extra abilities would possibly you add or develop?

For instance, in the event you’re strolling persistently, possibly you add energy coaching to your train routine. Or maybe you lean into consuming slowly and mindfully, seeing in the event you can cease consuming whenever you really feel simply happy, even when there’s meals left in your plate.

Question the dimensions.

At some level, it’s possible you’ll discover you’ve embraced all the abilities you’re keen to embrace. Maybe you’re residing your imaginative and prescient, too.

At the identical time, possibly you haven’t reached the load you initially thought you needed.


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

After all, many individuals’s “goal weights” are, properly, just a little arbitrary. Perhaps the quantity simply sounded good to you. Or it’s what you weighed throughout a time in your life whenever 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 price as an individual.

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

Take a second to rejoice 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?

Chances are, it’s loads—and that simply could be sufficient.

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

You might help folks construct vitamin and life-style habits that enhance their bodily and psychological health, bolster their immunity, assist them higher handle stress, and get sustainable outcomes. We’ll present you the way.

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

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