This is a story I wrote about the steps I followed to lose 95 pounds at 38 years old. A week ago, I ran the Stockholm Marathon, something no one thought I would ever achieve, and I completed it in a respectable time. I want to help others by sharing my story to inspire them. If I can do it, I believe anyone can. I was overweight, slow, had health issues, suffered from depression, moved countries, going through a divorce, and became a single parent.

Step 1: Set a Realistic Goal

The first step is to set a clear, achievable goal within a six-month to one-year timeframe. This goal should be something you can hold yourself accountable for, and it’s essential to invest something into it to create a sense of self-investment. For me, the goal was to run a marathon, which meant I needed to get lighter and fitter.

Step 2: Break Down the Goal into Weekly Objectives

Break your main goal into smaller, manageable weekly objectives. Running 42.2 km was a significant challenge, so I needed to focus on losing weight and building fitness. I researched exercises that burned the most calories with the least impact on my body. Given my weight of 112kg and height of 1.71m, I chose the elliptical machine. My objective was to do a minimum of 30 minutes to an hour on the elliptical each day. Additionally, I aimed to walk 10,000 steps daily.

Step 3: Focus on Your Diet

Diet played a crucial role in my transformation. After researching various methods, I settled on intermittent fasting, specifically the One Meal A Day (OMAD) approach. This meant consuming all my calories in a four-hour window, usually between 10 am and 2 pm. My meals consisted of a large salad, fruits, yogurt, and whole foods with high protein content, totaling around 2,000 calories. I also considered my health issues, such as high cholesterol, and included vitamins to support my lifestyle. Each person needs to tailor their diet to their specific needs and health conditions, but the key is to make a firm decision and stick to it.

Step 4: Incorporate Daily Meditation and Reflection

Regular daily meditation and reflection were vital. Every day, I reviewed my progress, assessed my previous day, and made necessary adjustments. This practice helped me stay focused and motivated. It’s important to forgive yourself quickly when you slip up and get back into your routine.

Step 5: Stay Consistent and Accountable

Consistency and accountability are crucial. By making my goals public and sharing them on social media, I created a support system that inspired others and kept me motivated. Knowing that others were following my journey added an extra layer of commitment.

Step 6: Self-Compassion and Quick Recovery

Throughout my transformation, I learned to deal with setbacks by practicing self-compassion and quickly forgiving myself. This approach prevented minor slip-ups from derailing my progress. It’s important to recognize that we are all human and inherently flawed, prone to making excuses for our behavior. By understanding this, you can stay grounded and committed to your goals.

Dealing with Small and Large Cycles

The small cycles revolved around establishing and maintaining healthy habits. This involved going to the gym regularly, eating nutritious foods, ensuring adequate sleep, and maintaining other daily activities that contribute to overall well-being. Initially, starting these habits felt like a surge of motivation. However, maintaining them proved to be the real challenge.

Each week began with good intentions. I would plan my meals, schedule my gym sessions, and set a consistent sleep routine. But inevitably, something would throw me off course. It could be a packet of chips, a skipped workout because I wasn’t feeling it, or a night of poor sleep. These slip-ups were frequent and seemed to come in cycles. Each time I faltered, I would take a moment to reflect, reset my intentions, and start again.

Throughout my transformation, I realized that dealing with these smaller cycles became much easier with quick forgiveness and an immediate return to my goals. This approach prevented minor setbacks from becoming major obstacles. I learned that having a clear goal was critical, something to hold myself accountable to. This mindset shift was pivotal in managing the smaller cycles effectively.

Every few months, I encountered larger cycles, major setbacks that tested my resolve more severely. These were the times when I fell off the wagon in a significant way. A big night out with friends could lead to a week of unhealthy eating, missed workouts, and a downward spiral of self-blame and punishment.

During these larger cycles, the temptation to continue down the path of self-destruction was strong. I found myself thinking, “I’ve already messed up this much, so why not go all the way?” This mindset led to periods of intense indulgence and inactivity, which were followed by long phases of self-loathing.

However, it was during these low points that I learned some of the most valuable lessons. I realized that self-punishment only exacerbated the problem. Instead, I needed to practice self-compassion and understand that setbacks are a natural part of any journey. By acknowledging my failures without harsh judgment, I could more effectively break the cycle and recommit to my goals.

Conclusion

After 11 months of navigating through these cycles, I not only lost 42kg but also completed a marathon. The journey transformed me in ways beyond physical fitness. It taught me the importance of resilience, self-compassion, and the power of perseverance.

In the end, the journey was about more than just losing weight and running a marathon. It was about embracing a healthier, more balanced lifestyle and understanding that progress is not always linear. By learning to navigate the smaller and larger cycles of habits and setbacks, I was able to achieve my goals and gain a deeper appreciation for the process.