7 pieces of weight-loss advice from a man who lost 285 pounds
Weight-Loss Win is an original Yahoo series that shares the inspiring stories of people who have shed pounds healthfully.
Corey Helms is 31, 6’, and currently weighs 223 pounds. In 2017, after realizing the negative effects his lifestyle was having on his friends and his health, he was inspired to change it. This is the story of his weight-loss journey.
The Turning Point
I really noticed my weight start to climb while attending college, and it only continued to increase as I transitioned into my career. I went from a very active lifestyle with structured meals prepared at home, to a more sedentary lifestyle, eating whatever sounded good and was convenient. It was around this time that I also started binge-eating fairly regularly. Before I knew it, I had gained more than 250 pounds and could barely recognize myself.
There were a couple of pivotal moments that pushed me to pursue a healthier lifestyle. In the fall of 2016, I was vacationing with some friends and found that I was having difficulty keeping up with them. I also began to realize just how many accommodations they were making for me — giving me the front seat whenever we drove anywhere, seeking out less physically demanding activities, finding restaurants with tables rather than booths, and so on. As I became aware of just how much my being there impacted their experience, I realized that I never wanted to be a burden or inconvenience for anyone else.
About a month later, I met with my doctor for a routine wellness exam. He told me that I had gout and type 2 diabetes and that I would have to start on medication for both. He also let me know that he was leaving the clinic to pursue a new opportunity, and I suddenly found myself facing these two illnesses without the guidance and support of the doctor I knew and trusted.
The Changes
It took several months for me to really internalize this new reality and find my resolve to tackle it head-on. Before I did anything, though, I decided to surround myself with a team of people who could help me find success. I reached out to family and friends for support and encouragement, started working with a personal trainer to improve my overall fitness, began working with a new doctor to address my medical issues, and started attending Weight Watchers meetings for accountability and guidance.
With respect to my diet, I focused primarily on reducing saturated fat, sodium, carbohydrates, added sugars, and high-purine foods while increasing fiber, lean protein, and healthy fats. I ate lots of chicken breast, Greek yogurt, eggs, leafy greens, nonstarchy veggies, and low-GI [glycemic index] fruits like cherries, citrus, and berries. I began to cook the majority of my food at home and gradually removed more processed foods from my diet.
With respect to exercise, I did full-body strength training at least two days a week and continued to increase my overall activity level over time, ultimately aiming to get in at least 10,000 steps a day. I also started building more activity into my day-to-day life, like taking the stairs instead of the elevator, parking farther away from buildings, mowing my own lawn, and walking my dog more often.
It certainly wasn’t easy, and I constantly had to push myself to persevere and not quit. Throughout the process, I experienced a range of emotions — empowerment and frustration, boredom and excitement, pride and self-loathing. There were (and continue to be) a plethora of challenges, cravings, and temptations that I had to fight to overcome, whether it was cheating on my diet, skipping out on the gym, or prioritizing comfort and convenience over health and wellness.
One of the most important things I did to stay on track and push forward was to talk about it regularly with the people around me. I was blessed to have a remarkably patient and supportive group of friends and family that would let me talk about all of the things I was doing. They were a sounding board for me to bounce ideas and questions off of; they let me vent frustrations about the things that weren’t working and celebrated with me all of the things that were.
I also learned firsthand just how fleeting my own motivation can be, particularly when I seemed to need it most. I decided to rely on discipline over motivation, and I let that thought become my mantra throughout this entire process.
The After
It is sort of a mixed bag, to be honest. For the most part, I feel better than I have at any other point in my life. I have more energy and stamina and am much more confident in my physical abilities. When I look in the mirror, I feel like I look better, but I still struggle with low self-esteem and body image issues. With the weight loss has come quite a bit of loose skin. On the one hand, I see it as a badge of honor — a mark of what I have been able to accomplish. On the other, it serves as a reminder of all of the years of damage and neglect I put my body through.
Losing the weight didn’t magically fix all of my issues, but it has certainly changed my life for the better. I managed to reverse my type 2 diabetes and have greatly diminished the symptoms of gout. I can keep up with my family and friends and don’t feel like a burden to them anymore. I love getting to shop for new clothes, especially now that I don’t have to stick to the big-and-tall section.
There are also a plethora of seemingly simple things that I am able to do now that I was not able to do before: Bend over to tie my shoes, fit into booths, take the stairs, cross my legs, jog to catch up to someone, and others. These are the small victories that serve as reminders of how far I’ve come.
The Maintenance
My eating is mostly the same as what I’ve described above. I’ve slowly begun to reintroduce some healthy carbohydrates like beans, whole grains, and sweet potatoes back into my diet, but for the most part, I still cook most of my meals and try to eat lean and clean. It is really tempting to think that I can go back to eating whatever I want, like I used to, but I know that these changes need to be for life.
For exercise, I’ve shifted into high-intensity interval training (HIIT) and bodyweight calisthenics. I really enjoy the pace, variety, and flexibility these types of exercise afford. It keeps me challenged and engaged, and I love not having to wait as often to use equipment when the gym is packed. I’ve also started cycling more, and I bike to and from work several days each week.
I love talking with others about this journey. It helps me reflect back on everything I’ve done and allows me to really internalize it. It’s also extremely rewarding and gratifying to be able to help someone else who is going through a similar experience.
I continue to look for new challenges and milestones. Whether it’s running a 5K, biking for 25 miles, or finishing a hiking trail, all of them give me something to reach for and aspire to. With time, my thinking has shifted away from asking whether I can do these things to how I can do them.
The Struggles
Shifting my approach from dropping weight to maintaining weight has been a surprisingly jarring experience. While I was losing weight, watching the number on the scale rise or fall provided a very easily discernible metric by which I could assess the success or failure of my efforts. Now that I’m trying to maintain my weight, I’ve lost that built in gauge my progress, so I’m looking for other measures I can use to define those outcomes.
Lately, I’ve started looking more and more into what I’m able to do physically to challenge myself and push myself. With cycling and jogging, I have now been pushing myself to go faster or cover longer distances. These new milestones give me the extra motivation I need to keep pressing on.
Advice
There have been a number of fundamental ideas, attitudes, and beliefs that have shaped my journey and enabled me to succeed:
1. You are only as strong as your support system. Surround yourself with people who give you encouragement, guidance, support, and accountability.
2. Cultivating discipline works better than looking for motivation. Our willpower can only take us so far, and real change takes root in the habits and routines we build along the way. It’s much easier to keep the ball rolling than to get it going again.
3. Perfection isn’t possible, but our best effort is. Mistakes only become failures when we fail to grow from them. Every journey faces setbacks; it’s how we bounce back from them that defines our character.
4. Never lose sight of your why. It doesn’t matter why you want to lose the weight, whether you want to look better, feel better, be more active. Use that purpose to propel you forward and focus your efforts.
5. Focus on the path in front of you, not your ultimate destination. It’s easy to feel overwhelmed when looking at the journey ahead. It’s much less daunting to focus on our next meal, day, or milestone.
6. Recognize your accomplishments and celebrate often. There is no such thing as an insignificant victory or triumph. Take pride in every goal you achieve, no matter how big or small it may seem.
7. Shake things up and challenge yourself. While our routines and habits form a solid foundation, it’s also important to continue to build on them. Whenever you find yourself hitting a plateau, getting burned out, or feeling bored, challenge yourself to try something new that can push you even further.
Need more inspiration? Read about our other weight-loss winners!
Weight-Loss Win is written by Andie Mitchell, who underwent a transformative, 135-pound weight loss of her own.
Have a weight-loss win to share? We want to hear it! Tell us at [email protected].
More from Yahoo Lifestyle:
Follow us on Instagram, Facebook, and Twitter for nonstop inspiration delivered fresh to your feed, every day.
