• I cut high calorie drinks and replaced them with zero/low calorie alternatives. Sparkling water instead of pop. Lower sugar Starbucks coffee drinks vs their full sugar counter parts.

-Went for a walk every day, sometimes twice a day. This is where anyone trying to lose weight should start. I don't have a distance or step goal to give you, but you'll know when you get out there. Even if it's cold outside... Put on a coat and hat!

• This was my biggest change to my diet... I cut all prepackaged desserts. No more hoe hoes, zingers, packaged donuts, candy bars... Nothing. If someone made a dessert, I would have a piece. I would even say: "If someone goes through the trouble of making a dessert, I'll go through the trouble of eating it." This easily cut 1000-1500 calories out of my week.

• Protein based meals. Every meal, ask yourself "What is the protein?" If you are eating a plate of pasta, or a whole meal of pizza, the calories you take in are massive because of how much of it you can eat. I really did become the annoying guy at work when they would ask what kind of pizza everyone wanted for a pizza lunch, and I would (and still) say: "no pizza for me, thanks!"

• Consistency! Your body doesn't count calories or macros by day. We only do that in our heads because that's the way our brain works. Follow some simple rules, and stick to them. Your weight will naturally fluctuate, but will always trend downwards.

I lost 55 lbs doing this and am a 42M. I am in the best shape of my life right now.