I lost 120 pounds in less than a year — these 5 small habits kept my weight loss on track

• After my college football career ended, I lacked structure and started gaining weight.

• Rather than relying on an extreme regimen, I made some small lifestyle changes to keep myself on track.

• Making healthy food swaps and creating a “24 hour rule” helped me lose 120 pounds in 10 months.

After my Division I soccer career ended, my lifestyle changed dramatically.

My entire identity was built around being a committed athlete, but when that chapter ended, I lacked routine and purpose. I gained weight, reaching 300 pounds, and everything—from my body to my mind to my future—felt heavy.

Instead of following an extreme diet or weight loss plan, I relied on developing small habits to form new ones and help me get back on track.

These changes don’t happen overnight, and some days are harder than others. However, they are always worth it.

These habits helped me lose 120 pounds in 10 months and return to the person I thought I no longer existed.

Adjusting healthy recipes adds variety and helps me avoid burnout

After learning about the importance of healthy eating for weight loss, I intentionally sought out foods that were easy to make, nutritious, and delicious enough that I wanted to eat them over and over again.

For breakfast, I’ll have eggs, egg whites, toast, or oatmeal. Lunch and dinner are almost always turkey or chicken with vegetables, rice or potatoes.

The key is making small changes to my meals to avoid getting bored. I rotate small portions of hot sauce, sugar-free BBQ sauce, and yum sauce on top of my meals. I also use taco seasoning, garlic, buffalo sauce, and other marinades to garnish my meats and veggies.

Essentially, the meals remain the same, but the flavors change, making the dishes feel new and exciting. Small shifts gave me consistency, and that consistency stabilized my hunger.

I tried a sport that used to scare me

My football training regimen always had me in the gym, so I was used to weightlifting and conditioning. However, I had always been curious about combat sports but was afraid to try them.

Walking into a boxing gym for the first time was intimidating to me. I felt like I didn’t belong in such an intense environment, but I persevered because I needed a new physical and mental challenge.

The physical fitness I gained from boxing also helped me lose weight. Pad training and sandbag training keep my heart rate high for longer periods of time and combine cardio with strength training.

This sport challenges me to move my body in new ways. I had to rotate, push, and pull while keeping my feet light, which helped me burn more calories than traditional cardio.

Eventually, I fell in love with boxing. I walked into boxing from nervousness.

Meeting my daily benchmarks became non-negotiable

Before I committed to fitness, I would often push off alarms, skip workouts, and make excuses for unhealthy habits. When I stopped negotiating with myself, I started seeing results.

I set myself some clear benchmarks that I had to hit, regardless of my motivation level. Every day, I must walk at least 10,000 steps, complete 40 minutes of aerobic exercise, and sleep for at least 7 hours.

My daily life is not shaken by motivation. Rather than making me feel restricted, it allowed me to avoid making emotionally driven decisions that were inconsistent with my long-term goals.

I incorporate my favorite foods into my meal plan

Restrictions can be counterproductive, so I wanted to find ways to eat my favorite foods without hindering my weight loss goals.

The first thing I did was remove unnecessary calories and sugar. So, I cut out sugary drinks, strong sauces, and calorie-dense snacks that didn’t satisfy me. Then, I made a list of foods that I liked and asked, “How can I make these foods healthier?”

I love pizza, so I made a low carb tortilla pizza with low calorie sauce and fat free cheese. I swapped out regular soda and high-calorie condiments for versions that tasted good but didn’t defeat my goals.

This way, I don’t feel like I’m depriving myself of the foods I love.

Adhering to the 24-hour rule to quit smoking kept me from giving up

My motivation levels fluctuated throughout the trip, especially at the beginning. Every time I want to quit smoking, I tell myself: “If you feel like this tomorrow, you can quit. Just get through today.”

By the time the deadline came, I refocused on my long-term goals. Eventually, I realized that the frustration and lack of motivation would pass. I gradually became better at overcoming them.

The days turned into weeks, and the weeks turned into months, and I still didn’t give up, even though I always chose the “24 hour rule” for myself. I just never held it.

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