What I Am Actually Doing Every Day (No Secrets)

About a week ago I sent out an email talking about my weight-loss journey. I wanted to follow that up by sharing exactly what I’m doing day to day—no gimmicks, no magic tricks, just the real stuff.

As I write this, I’m down 11 pounds since January 1st.

Let’s start with the scale, because people obsess over it way too much. I weigh myself periodically—usually two or three times a week—but I don’t put a ton of emotional stock into the number. If I’m up a pound, so be it. If I’m down a pound, great. What I’m looking for is a slow, steady downward trend over time, and so far that’s happening.

Sometimes I step on the scale because my clothes feel a little better that day. Sometimes I don’t weigh in for a few days. The point is, I’m paying attention to trends, not daily fluctuations.

Breakfast

I’m a creature of habit, so breakfast is usually the same thing every day.

Most mornings I fry two eggs with American cheese and put them on two slices of low-carb bread. At 264 pounds, I could probably justify eating more, but this keeps me satisfied, it’s quick, and it gets me out the door fast.

Every once in a while I’ll switch it up and do avocado toast on low-carb bread with everything bagel seasoning. It’s great, but honestly it could use more protein, which is why I don’t do it as often.

Lunch and Cardio

Lunch is almost always at noon, and it’s almost always the same thing: a ham and cheese sandwich—with what most people would consider an aggressive amount of ham.

Years ago I followed the Zone Diet and weighed everything. These days I mostly eyeball portions. I should probably recalibrate my eye once in a while, but experience goes a long way.

I’m also a fast eater. That sandwich disappears in about two minutes, and then I hop on the treadmill. I usually walk for about 45 minutes while listening to a podcast, audiobook, or something that helps me learn and grow. Some days it’s shorter because life happens, but most days I get it done.

Dinner (Real Life Edition)

I train clients until about 3pm, then it’s off to coach basketball. By the time dinner rolls around, especially during football or basketball season, convenience often wins.

My wife works long hours too, so dinner at 8pm might be taco night or a frozen lasagna—and that’s okay. We do the best we can.

One habit that helps a lot is having a salad before heavier meals. It’s not fancy—we usually grab bagged salads from ShopRite and sometimes add chickpeas or extra vegetables to make it a little better—but it works.

Hydration, Sleep, and Coffee (Too Much Coffee)

I drink more coffee than I probably should, but I cut myself off at 2pm. I’m also working on drinking a gallon of water a day, with varying levels of success.

Sleep is usually around seven hours a night, and then I wake up and do it all again.

A Few Small Hacks

Since I’m currently avoiding alcohol and sugar, I’ve found a couple things that help:

Non-alcoholic beer has been great. I still get that “end of the day” feeling without the downside.

I’ve also grabbed a few Perfect Bars when I’m craving something sweet. They’re definitely better than a candy bar, but they’re still calorie-dense, so moderation matters.

Final Thoughts

This is what’s working for me right now. When basketball season ends, I’ll likely ramp up the intensity of my workouts again.

And just to be clear—this is not me saying everyone should follow this exact plan. This is just what I’m doing, what fits my life, and what’s working at the moment.

Progress doesn’t have to be perfect. It just has to be consistent.

Happy Sunday, everybody—and enjoy the Super Bowl.