2013 Diet Progress


2013 is dedicated to helping you, the reader, to reach your diet and nutrition goals.
Feel free to write in on the comments section below with your current weight and how much you’d like to lose by the end of 2013.   

If you feel uncomfortable writing your weight, no problem.  Just let us know who you are and tell us your goal for the new year.  

At the beginning of each month, I’ll do an UPDATE post and everyone can comment and let us know how you’re doing. Be sure to go to each MONTHLY UPDATE post to leave your comments and current weigh-in results.

This will be a NO JUDGEMENT ZONE.  We are all here to support one another and offer encouragement and advice.   Any negative comments will be deleted by me.  The purpose of this is to encourage you, the reader, to make yourself accountable for your health and to use the year to better your health.  Come share diet and exercise tips with us, let us know what’s working or not working for you.  Tell me what kind of exercises you’re doing, what’s the hardest thing for you to overcome, what dietary changes are you making?

I’m hoping that a monthly weigh in will encourage you to stick with a nutrition program.  I want you to feel like people are on your side.  I want you to have a place where you can come and share your accomplishments with others who struggle with weight issues.  Let’s help each other.


Remember people, I am NOT a licensed nutritionist. I cannot advise anyone on what to do. I am only sharing what has worked for me and I'm hoping everyone will share what they are learning with others. Everything I talk about is my opinion. I cannot guarantee that anyone will lose weight doing what I did. Remember to visit your doctor for a professional opinion on what will work for YOU. Don't do anything that will be harmful or unhealthy. Best of luck!.

I HOPE ALL OF YOU HAD A GOOD 2013 AND I WANT TO THANK EVERYONE FOR COMING BY AND LEAVING COMMENTS AND ADVICE. THE COMMENTS SECTION ON THIS PAGE IS NOW CLOSED. PLEASE LEAVE ALL COMMENTS ON NEW POSTS. THANKS!

200 comments:

  1. Hey Tony, I don't know if you remember me but I had a cardio question that you answered a few months ago. I am now 235 lbs down from 290 in June. I am 19 and 6'8". I still need to lose about 20 lbs to see abs and get to 10% body fat. I have been doing intermittent fasting for the last month, which means I'm eating from 12-8, and the fat has been melting off. I lift 3 times a week--chest/triceps/shoulders, back/biceps, and legs. I do cardio and abs 2 days a week (3.0 mph, 10 degree incline, 30 minutes). I am home from college for the next month so I will not have the usual 3am diner runs and weekend parties to hold me back. I'm motivated as can be!

    ReplyDelete
    Replies
    1. I am SO happy to hear about your success - that is fabulous! You are an inspiration to others. I'll make sure Tony sees your comment - he'll be happy to hear this.

      Please keep coming back and giving us updates. Enjoy your month off of school. Wow- nicely done!!!

      Delete
    2. That is amazing progress! you've come a very long way in a short period of time congratulations. It's great that now that you're home you can see even greater results.

      Delete
    3. Hi im new here im 13 and currently weigh 231 pounds and about 6'.My target weight is 180 pounds but im not sure what to eat when to eat and how long to exercise. Plz help me

      Delete
    4. Hey all, sorry I haven't updated my progress, but for the last 4 months i've been reverse dieting because I stopped losing weight completely and my metabolism slowed to a very low level. I have gained about 6-7 lbs in the last few months but have still been weight training 4 days a week so some of that is muscle. Today I just started my diet and am using myfitnesspal to track my macronutrients and calories. My goal is not necessarily a certain weight; i will go by what I see in the mirror. However, I think I need to lose between 20-25 lbs.

      Delete
    5. Also, I weighed in this morning at 242 lbs

      Delete
    6. Hay tony my whight 152 and im 14 and i just cant get a thin belly it just hangs over my pants like 3 inchs any tips

      Delete
  2. Hey tony i have a weight scale and it seems not to work because i weighted myself and i was 195 lbs and in ten min i went to my doc and i weighed 193 i need help for my weight scale what should i do? I was 191 lbs but i gain 2 lbs ugh it it makes it 193. Well i try to loose weight

    ReplyDelete
    Replies
    1. Hey Pedro. If you are going to use a scale to determine your weight loss then you absolutely have to stick to what one scale says because every scale will be different. My home scale says i'm 160 but when i go to the doctors office their scale puts me about 5-8 lbs heavier. also remember that many things come into play when it comes to scale weight such as water retention, food/water consumption for the day, clothes, and digestion. The most accurate way to weigh yourself is to do it in the morning before eating or drinking anything, after you have gone to to bathroom, and wearing nothing.

      Delete
    2. Also You may lose 5 pound of fat in one week but GAIN 7 pounds of muscle so actually Your better off I'f that's what happening rather then losing 5 pounds o fat, and say losing another 5 pounds of muscle so seems yous losing fat 10 pounds but when you do lose it all, you'll be left with no muscle mass, so its best If you gain muscle while losing fat you'll changed appearance faster too, Best way to self motivate is to look at yourself see results on yourself that others just don't see because there not you! Good luck bro, 222, 5' 9" From 255 Thanks.

      Delete
  3. Hey All
    long story short. Gained alot of weight passed two years. I went into a depression that last for 2 years. I pretty much ate my feelings away and stoped exercsing. I ate a lot of junk food and did a lot of drinking. I am 22yo 5.7 1/2 212 lbs at 27 percent body fat.

    My plan is to get down to 155 lbs or 5 percent body fat. I already have some muscle on me and dont know if 155 lbs will be a healthy weight for me. I am setting my short term goals to lose atleast 4.5 lbs a month. Yes I know the math doesnt add up, but I am pretty sure a lot of weight will come off by not drinking and eatting fast food.

    Heres to 2013
    Dont know why the name thing is all screwed up but you can call me Santiago

    ReplyDelete
    Replies
    1. Hey Santiago,

      Your goal weight is very realistic but i wouldn't shoot so low for the body fat% because 5% is actually unhealthy. A very healthy bf% to get to is around 7-10%. Its great to see that you're participating. Thanks a lot for joining

      Delete
    2. Im srry to say this but your wrong Tony. I have been an athlete my whole life in football and in wrestling and even though im nowhere near 5% body fat i do know that it is healthy to be 5%bf and even lower down to 2% as the limit. There are always exceptions. Personally i have a few friends that are very ripped and their bf ranges from 2.3% bf to 4% bf. It is unhealthy for some people but as long as you can maintain a proper nutrition and proper exercise it is healthy and possible.

      Delete
  4. Hey guys, I weigh 270lbs at 5'10" and hoping to get down to 180lbs this upcoming year. Throughout my life, my dad has been insulting me about my size and I feel ashamed. I have no support system in my life to help me reach my goal. I need all the support and encouragement I can get.

    ReplyDelete
    Replies
    1. Hey Bobby,

      you can definitely achieve that goal in this coming year. Aim to loose 1-3 lbs per week until you lose about 40 lbs then aim for about 1-2 lbs per week. just stick to eating what you know is healthy and stay away from the stuff you know is bad and the fat should melt off.

      Delete
  5. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. Go to the top of the page and select QUICK LINKS to read some good information. We suggest a visit to the doctor for a check up and his professional advise on a nutrition program to suit you. Start eating healthy and cut out junk food and pop. Come back and let us know how you're doing.

      Also click the MY STORY tab above and read what Tony did.

      Delete
  6. also any tips for how to start running? whenever ive gone i just die inside :/

    ReplyDelete
    Replies
    1. Hi Ellie: go back and read this post: http://tonysnutritiontips.blogspot.com/2012/10/how-to-squeeze-in-workouts.html

      Sometimes it makes more sense to start slow and just walk for awhile and work up to running. Walking is one of Tony's favorite things to do.

      Delete
  7. alright even though i just posted those two^^ which thank you kim they were very helpful. My name is ellie smith, im 17 i weigh 220 am 5"6 and I want to lose between 80-100 pounds

    ReplyDelete
  8. Good luck Ellie. Keep coming back as often as you like and post progress reports. Small accomplishments each day will add up. Let us know what is working for you.

    ReplyDelete
    Replies
    1. today is day 4 and I am feeling awesome! the first 3 days were hard because i could feel all the sugar leave my body but i have so much more energy now! ive started walking and realized ecercise isnt so bad! ive realized that being healthy really is obtainable, I cant wait to weigh myself to see how much ive lost!

      Delete
    2. Ellie - that is AWESOME - a round of applause for you!

      Delete
    3. End of week 1 and I am down 2 pounds :)
      and my walking shoes officially have their dust removed :D

      Delete
    4. Doesn't that make you feel great??? That's what would inspire me to keep it up when I was on my diet.

      Delete
  9. Hi Tony!

    By the end of 2012 I realised I need a change in my life. I used to weigh like 100 kilos in 2011 and reduced that down to 83. An injury in my knee has made me regain weigh up to 90 kilos right now.

    For 2013 I've established many goals, all of them for the sake of my own wellness, and that begins with losing weigh.

    I have created a videoblog where I analise all the stuff that I wanted to improve or do in 2012 and now I'm about to formulate new purposes for 2013, including weight loss. (I could end up in 70 kilos if I really work on it) [Sorry for posting in kgs not in lbs. I'm European... next time I'll do the conversion}.

    My videoblog is in Spanish (I'm from Spain) and it will be a weekly follow up on my progress in every aspect of the ones I want to change (weight included)

    You can find my vlog easily (Hermes Cardin)

    Do you think it will work? I will come back here (hope not to forget it) to share my progress. Maybe I could do a monthly video in English, too. Do you think that could help others who might want to do the same, and start this journey together.

    Anyway, any advice you give me will help me. I have discovered your videos today (and this blog) and I have told myself that if you can do it, why couldn't I do the same? In fact, anyone could!
    I only hope to have enough mental strength to do so. I hope that your blog will help me inspire myself to do what I have to do back again.

    Thanks for reading this and sorry for my English.
    HC.

    ReplyDelete
    Replies
    1. Keeping a vblog sounds like a good way to help keep yourself on track and to possibly help and inspire others. Please come back and let me know how you're doing. Good luck!

      Delete
  10. hi tony i started off at 260 and from last summer from football practice i lost 30 pounds...yes im happy about that but i wanna lose more i wanna get the six pack that all the girls love...i know its there and i can feel it but my stomach is still hear....any food that i can get to help wit my diet??

    ReplyDelete
    Replies
    1. I suggest eating a lot of lean protein like chicken, turkey,and fish so you are kept full throughout he day. I would also eat complex carbs like oatmeal and potatoes along with vegetables. 2-4 servings of fruit per day is also a good idea. Cut out all drinks but water, sauces,gravies, fried food, butter, cheese, most processed foods, and sweets. also limit your oil and nut intake.

      Delete
  11. Howdy Tony first of all your story has really inspired me to do something about my weight and when people see me they say i'm skinny but i feel like a fat person stuck in a skinny body. I have been heavy my entire life until around sophmore year when i went from 5'5 to 5'11. I'm currently 6'0 and 170 lbs but i'm truely skinny. I have alot of stomach and leg fat and don't mind running but hate running around people. I have myself a couple of weights around 150 pounds total of individual circular weights for my bar bell for a bench set. I wanted to know if you have any idea how i can get rid of my stomach get to my six pack that has been hiding from me for years. Also the only issue is im in alot of college classes in my high school and work till 6 every night on top of 2-3 hours of homework. I don't get motivated much. I also leave in july for bootcamp and need help getting ready for that or i wont make it. My goal is 130 lbs but im going to work on getting my arms bigger as well. Please help.

    ReplyDelete
    Replies
    1. Hi Brandon:

      Go to the search bar on the side panel of my blog and search for STOMACH. Several posts will come up that may help you.

      If you don't like to run, then try walking. I did a lot of walking when I started losing weight. You can walk a block and then jog a block if you're physically able. Concentrate on yourself and hopefully you'll stop thinking about what others are thinking about you.

      Good luck!

      Delete
  12. Hi I'm David I'm here because I NEED to loose weight. My girlfrind is the one who inspires me the most. I can tell she's embarrassed to go out places with me not purposely but I can tell. I am 6 feet tal and 14. I weigh 240 pounds at the moment. I want to be down to 190 as my first goal. I hope that I can do this because I've tried many times and gained it back. Thanks for reading I hope you get back to this.

    ReplyDelete
    Replies
    1. Hi David:

      Go to the Quick Links tab above and see if any of the links there will be of interest. You can also do a search on MOTIVATION on my blog and read thru the links there as well.

      Come back and let me know how you're doing next week.

      Delete
  13. Hi Tony, I'm John-Paul. Thanks for all the great tips and inspirational stories, they are fantastic! I am 22 and weigh 252 pounds. Last January I joined Slimming World and lost 43 pounds in 4 months. However, I did not notice any difference to my body and so put that weight back on. Have you any advice for me and how I may go about starting again and keeping the weight off? Thanks.

    ReplyDelete
    Replies
    1. Hi John-Paul:
      I am not a licensed dietitian yet, so I can't tell you exactly what to do, but you can look at my quick links TAB at the top of the page to see what has worked for me. Don't forget to visit your doctor for professional advice on a program for you.

      You lost the weight once so you know you can do it. Have you cut out junk food and soda? I know that exercise helped me a great deal and I began by walking a lot.

      Good luck and come back and let us know how you're doing.

      Delete
  14. Hello, my name is Edgar. I really got inspire by your video. On how you were Overweight like me right now. I have been mainly fat in Third Grade which now I'm in 10th grade. I manage to stop gaining weight for months now,and I'm tired of being fat i want a new body. I am a bit lazy but I'm changing, i at least run two times per week, do exercises like that vacuum suck in, jacks, etc. I know now how its important to be healthy, i recently check my BMI and I'm almost near Obese. I weight 184, 5 Feet 6 Inches tall and 15 Years old. I try many diets but fail, i mainly don't like running. Only like to do exercise in my house. Also for my P.E classes i am lack in running as don't pass my Tests. I wont have P.E in my next year which now I'm aware that ill be gaining more weight. I am eating healthy, haven't had a bag of chips in two months nor soda, only pure milk and water. I really need help to achieve 150 Pounds.

    ReplyDelete
    Replies
    1. Hi Edgar:

      It sounds like you're on the right track.

      I am not a licensed dietitian yet, so I can't tell you exactly what to do, but you can look at my links to see what has worked for me. Don't forget to visit your doctor for professional advice on a program for you.

      Try to eat healthy meals and you can try what I did for awhile... I'd walk a block and then run a block, walk a block and then run a block, and each day add a little more running instead of walking. But only do this if your doctor says it's ok for you to be running. I walked a LOT.

      Good luck and come back and let us know how you're doing.

      Delete
  15. Hey,

    My name is DeAndre. I noticed your videos towards the end of 2012. Which lead me to your blog. You are definitely an inspiration to young male who are having trouble with losing weight. definitely salute you and your progress thous far. keep it up. Now to me.

    last I checked I was weighing in at 194 lbs; which was sometime around Christmas. I'm 5'10 and I've been putting off losing a few pounds for the longest. I know its very cliche to say at the beginning of the year I'm going to lose weight. But I'm really sticking to it. I know I've been gaining weight since starting this overnight office job (with a schedule from 6pm to 6am), snacking while there and eating out throughout the week and going out to eat every weekend. Went from somewhere around 172 to 194 lbs very fast, and actually didn't care. What made me realize I really needed to lose weight was when I came back from my thanksgiving trip to Jamaica, and my sister saw my pix and the first thing she notice was my gut. I've always had some sort of gut but never really cared until she said something. Then most recently a old friend of mines said "damn your getting chunky. It kind of hurt my feelings so I said I have to do something about this. After looking in the mirror and noticing all the problem areas (love handles, gut, man boobs, fat face. and noticing that Its getting harder to fit into jeans I just brought a week ago) I said its really time for me to get into shape. In May of this year I'm expecting my first child. People say oh guys gain weight when there lady is expecting. But I'm not trying to hear that. lol. By May I'm really trying to reach that 172 lbs goal or a little less and lose the love handles man boobs, and everything else. Today was my first day of exercising in awhile. I ran an hour on the treadmill after work and felt good afterwards. My main problem is staying consist with it on a daily basics I seen your progress and would love to get any tips from you and everyone else on here.

    Good luck to everyone in reaching there goals.

    ReplyDelete
    Replies
    1. Hi DeAndre:

      Thanks for stopping by, leaving a message and I hope you come back and let us know how you're progressing. Aim for a 1-2 pound loss per week.

      Best wishes on the upcoming baby!

      Delete
  16. Hey there Tony,

    Im from the UK and basically i don't like how much i weigh and Ive been getting bigger and bigger.
    I also do weights and my Biceps are nice but the Triceps are nothing.
    I have big legs and i like the way they are but need to lose just a teenie Bit and also my belly fat.
    I weigh around 220lbs i think if im right around 16 stone thats how we measure in the uk.
    I have no idea how much is good to lose within a month or so???
    I was wondering if you could tell me by tomorrow if possible and also i start tomorrow.
    Also if possible could you give me a tip on what to eat?? daily and also a Workout routine.
    I was thinking if the routine would be good like this:

    Monday: Tricep/Chest
    Tuesday: Jogging And Ab Workout With some skipping
    Wednesday: Bicep/shoulders
    Thursday: Jogging And Ab Workout With some skipping
    Friday: Legs/back
    Saturday: Jogging And Ab Workout With some skipping
    Sunday : Rest?

    And i was thinking is it best to eat 6 small meals a day or 3 normal size meals like i usually do.
    And when you mean strict diet does that mean if i was going to eat sandwiches instead i just eat Banana/Apple and some salad and stuff? or should i have chicken as well for protein?
    so Chicken in salad with bananas and apple after.?

    ReplyDelete
    Replies
    1. That is for lunch it was only an example:)

      Delete
    2. Hi Talwinder:

      Most experts say to aim for a 1-2 pound loss per week.

      You can go to the Quick links tab at the top of the page to see what I typically eat each day. When I have sandwiches I usually have turkey with fresh spinach and then fruit afterwards. You can see on my daily diet that I actually eat quite a bit per day. Some protein each day is good to include.

      I am not a licensed dietitian yet, so I can't tell you exactly what to do, but you can look at my links to see what has worked for me. Don't forget to visit your doctor for professional advice on a program for you.

      Good luck and come back and let us know how you're doing.

      Delete
  17. Hey toni
    i'm Jordan from Canada, i was so happy when i saw your video because you gave me a sign that i can do it. I am 200 Lb now and i want to lose a minimum of 40 lb and i have a membership in a gym so ill start to go there. I need a diet program to lose weight while i go to the gym please help me i have graduation after 4 months and i don't wanna look bad. I feel so sad when i wear my clothes. I want to do the change please everyone help me i need a diet.
    thank you for the great website hopefully you will respond to my request.

    ReplyDelete
  18. Hi Mutaz:
    Well the gym membership is a great way to start. To burn calories quickly, try the treadmill, bikes or stair master. To lose weight, you must burn more calories each day than what you take in.

    You can go to the Quick links tab at the top of the page to see what I typically eat each day. When I have sandwiches I usually have turkey with fresh spinach and then fruit afterwards. You can see on my daily diet that I actually eat quite a bit per day. Some protein each day is good to include.

    I am not a licensed dietitian yet, so I can't tell you exactly what to do, but you can look at my links to see what has worked for me. Don't forget to visit your doctor for professional advice on a program for you.

    Good luck and come back and let us know how you're doing.


    ReplyDelete
  19. Thanks a lot, yup ill start going to the gym everyday. What do you think if i eat my normal breakfast and lunch and then i dont eat anything but fruits ? is that good enough ?

    ReplyDelete
  20. Make sure you follow a sensible diet program. Try to eat plenty of protein, fruits and veggies.

    ReplyDelete
  21. alright, i will do my best
    thanks again

    ReplyDelete
  22. Hi Tony! It's me!!!!! I am not posting my weight, but will say that I want to/need to/must lose 8 lbs. That's the first shift!

    It's so wonderful to see how you are inspiring so many others to become healthy!!!

    Moira

    ReplyDelete
    Replies
    1. Hi Moira: Thanks for stopping back - it's always nice to hear from you. You'll get rid of that 8 lbs in no time because you know what you're doing now. Good luck.

      Delete
  23. What did you do in order to lose calf and thigh fat?

    ReplyDelete
    Replies
    1. It's difficult to target specific spots to lose fat. I feel the best course of action is to have a caloric deficit overall to lose weight and then do spot exercises to firm up specific areas. That's what I did.

      Delete
  24. hey everyone and happy new year... at the start of november 2012 i weighted 253 pds now i'm 239 pds. so thanks Tony for always being so helpful and a great motivator. i do have one question... have you ever had that one weight that you just cannot get passed?

    ReplyDelete
    Replies
    1. Great job Lori - keep it up! I've been stuck at a plateau once in awhile, but I've changed up my menu a little and I'd start losing the weight again.

      Search PLATEAU in the side bar search and you'll find some posts I did on that.

      Delete
  25. hey toni does whey protein help speed up weight loss? someone told me it does, I thought it was for bulking up?

    ReplyDelete
    Replies
    1. I did a post about that here:
      http://tonysnutritiontips.blogspot.com/2012/02/q.html

      Delete
  26. Is it ok drinking tea instead of water while losing weight?
    I drink tea that has flavors of peach, blueberry. . etc.

    ReplyDelete
    Replies
    1. Yes, as long as there are no calories in the tea.

      Delete
  27. Hi Tony,

    I want to thank you for posting your inspirational story and all the knowledge youve gained from your own journey. I have a 9 1/2 y.o. son who is currently 4 1/2 ft tall and is weighing 120 lbs. I am scared for him, so I started talking to him about his weight. I think he eats out of boredom, but I think this blog will be his eye opener. I have saved it on the favorites bar so we can review it together, and Ive even found your tips to be wonderful for adults to follow as well. We have made it a priority to get fit for 2013, so I will make sure to come back and keep you posted on his progress. Thanks again!

    ReplyDelete
    Replies
    1. Please come back and let me know how he's doing. I ate out of boredom a LOT, so I understand that.

      Delete
    2. One more thing - does he like to cook? You could try to get him interested in cooking healthy meals. My mom got my sister interested in food and cooking by cooking with her and making a scrapbook/cookbook, complete with photos of them cooking things. It was a big hit and my sister really learned how to cook healthy and loves her cookbook.

      Delete
  28. Hey Tony! I've been following you for some time and your results really keep me motivated. I'm 20 yo, 183cm (6 ft) and around 100 kg (218 lbs) (~25% body fat) . Do you think it's possible to get to around 85 kg and 10-12% body fat by the end of june?
    Cheers from Poland!

    ReplyDelete
    Replies
    1. Hi Adam: Thank you very much!

      I honestly can't say what is or isn't possible for someone to lose and I can't speculate on that. What one person loses in 6 month may not be possible for another. Everyone is different, plus motivation, diet and exercise all play a role in the final results. I hope you understand what I'm saying.

      At the very least, I think you sound motivated and I can't wait to see what your results will be. Remember to eat healthy and perhaps get your doctors opinion about what may work best for you. Good luck.

      Delete
  29. Hi Tony. I really appreciate what you're doing. I'm currently 15 and 5'11. I weigh in at 305 (I know YIKES!) I've gone off my diet recently due to the death of my dad and this is just the thing I need to get back on track. I currently wear size XXL in most clothes (some don't even fit XXL) and 42 waist. I would like to be down to at least 120 by the end of the year. I look forward to seeing everyone weighing in these coming months and even weighing in lighter myself.

    ReplyDelete
    Replies
    1. Hi Derick - I'm sorry for the recent loss of your dad. Thanks for joining the group and good luck.

      Delete
  30. Hey Tony! Your story is very inspiring. My name is Matt and I'm 5'4 and around 140 pounds. This summer I worked my butt off by fasting and running and got down to 126 from 132. Since school started, I've gained a lot of weight. I've been under stress with all honor classes and on Tuesdays and Thursdays I used to stay after school for weightlifting. I can't go to weightlifting because the school cancelled it. I have been trying for the past month to start running and make a schedule to eat right but I unknowingly mess up. I'm very insecure at times and am self-conscious. I feel fat in my t-shirts so I wear sweatshirts all the time. I'm also a vegetarian but I have eaten a lot of junk food in the past year. I need help. By January 26th (my birthday), I plan to lose 5 pounds. If you have any advice or motivation let me know. Thanks Tony!

    ReplyDelete
    Replies
    1. Hi Matt: Thank you very much! I understand how you feel because I certainly wore my share of sweatshirts too.
      Eating well balanced meals is key to success, plus having a caloric deficit at the end of the week, usually by combining diet with a form of exercise.

      Go to my search bar on the right panel and search for MOTIVATION and MEALS to get an idea of what I did.

      Also, I suggest everyone visit their doctor for a check up and professional advice before beginning any program. I'm not a licensed nutritionist yet, so I can't tell you what to do, but I enjoy posting what I did for inspiration to others. Good luck and come back to let us know how you're doing.

      Delete
  31. Hi Tony, My name is Nanette. 3 years ago my husband and I got separated. I didn't know what to do with my life. Everything I did revolved around him and our 4 children. Now I was lost and depressed. I am 5'4" My weight was around 180. 2 years later our divorce finalized and I decided it was time to change my life. I enrolled in school at the University and decided on a major in the Health industry. I was at an all time high weight of 198. During a Hematology class I learned how carbonation effects the blood in your body so I decided to give up soda. It was a huge decision for me. I knew I couldn't change my eating habits without this first real decision. It took me 6 months to feel like I had truly given it up. This was the turning point for me. In October of last year I sat down with my neighbor (a nutritionist) and we talked about a lifestyle change. I had to make a decision for changing my eating habits. It had to be my choice. I made that choice and started writing down all my food that I ate... I was so embarrassed and amazed at the things I was eating every day. This led to a choice to cut sugar out of my diet.. then work on creating Healthy eating habits to cut out cravings and not feel hungry. I also had to make it work while caring for and feeding 4 children. The main thing was choice and I chose to change and I chose to eat right. I started swimming at the University every morning and Since October 13, I have lost 20 pounds, 14 3/4 inches and have gone from a size 18 pants to a size 16. Even through the holidays I have been able to enjoy myself and eat well while maintaining my weight. I enjoy your blog and your encouragement to others that they can do it. I know it is true because I am doing it. People are starting to notice a difference, my children notice a difference and I feel different. It helps to do it with others so I am joining your group so I can keep going and find encouragement when I get a little busy or lazy.

    I am currently at 176lbs and would like to lose 40 pounds this year. I also want to tone myself and train for a starter triathlon. Thanks so much for the encouragement and place to help others.

    ReplyDelete
  32. Hi Nanette:

    Your story is very impressive and I'm so glad you came by and shared it with me. I love hearing stories like this. You certainly took control of your life and you're making changes because you're doing the work. Big round of applause!

    Please come back and let me know how you're doing. Your story and your continued success will be an inspiration for others and that's why we're all here. Great job!

    ReplyDelete
  33. Hi Tony --

    I'm a big boy -- 315 pounds actually. Worse yet, I'm only a senior in high school. I'm ashamed of my body, how I look, everything. I feel that people are always staring at me. I want to change, the problem is I don't know where to start. I'm stopped drinking pop now, I eat more fresh fruits and veggies, and I try to limit my food intake. It just seems nothing is working. I want to start working out more, but I feel that I can't work out because everyone would be like "look at the fat kid on the treadmill" or something you know. I want to get down under 300 pounds by graduation in May, but I need to work out more, and I know it. What else can I do? I want to change because my grandma and my dad have diabetes and both have other health problems, and I don't want to live like that, you know. What other healthy food Items do you recommend? I saw your blog and I saw your success, and it really hit home that you can change your life while you are in high school and your living proof. Thanks for sharing your story. You are my inspiration to fight my weight problem right now.

    ReplyDelete
    Replies
    1. First off, visit your doctor for a check up and his advice on a healthy nutrition plan. I'm not a certified nutritionist yet so I cannot tell you what to do - but you can read about how I did it.

      Here's what I did: I was afraid to go to the gym too, but then I said, the heck with it, I'm doing this for me and nobody ever bothered me and after awhile I just concentrated on what I was doing. When I really started losing weight and it was noticeable, people started to compliment me and ask me how I did it. That made me feel really good.

      Go to the top of this page and select the Quick Links TAB to see posts on what I ate. Walking was an excellent form of exercise for me at first. You can also check out my videos if you like for more information.

      Good luck and come back!

      Delete
  34. Hi Tony, I`ve just come across your videos and blog and you are an amazing and insperational individual. My name is Adam, i`m 31, 5ft 8 and I currently weigh 212 pounds. All my life I have been overweight and unfortunatly depression has followed, a sort of vicious cycle where I would only every feel better by eating comfort foods. A week ago I decided that I needed to take a stand and change my life for the better. I have registered with a gym, and i`m now starting to establish a gym routine. I have also started to diet and I have started to keep a weight loss diary as well. My ultimate goal is to loose 80 pounds by the end of the year, i`ve tried to loose weight before but have failed, this time feels different.. Thank you for the videos that you have posted and the updates, they really have inspired me.

    ReplyDelete
    Replies
    1. WOW - you just made my day! Thank you for coming by and sharing that with me.

      You are certainly taking the right first steps. Would you come back every Monday and share an update with us? I really want to hear how you're doing. Maybe you can continue to share your methods with the rest of us.

      Thanks again and good luck!

      Delete
    2. Hi Tony, it would be my honour.. and thank you so much, that means alot! I know these are my first tentative steps to a new me but this time it feels different. I was so nervous going to the gym for the first time, luckly I had a few friends who came along and I really enjoyed it. It`s a 24 hour gym which is great as I work in the entertainment buisness over here in England, so my hours are quite irregular.. its great that I can use the gym at any point day or night.
      Again, many thanks for the support and such a great reply, I look forward to sharing my journey with you guys.. I`m also thinking of maybe doing some videos for youtube as well, documenting every step of my journey.

      Delete
  35. Hey, so basically i was never skinny ive always been kind of a chubby kid but now im 16 5'8 and im like at 190lbs im not all fat, as a matter of fact a couple of friends told me that i would be okay with 15lbs less, still my goal would be to loose 20lbs leaving me at 170lb. The problem is i can never stick to a diet for more than a week,I used to be healthier but then i broke my ankle and gained 17 lbs which i managed to loose 4 lbs but still gained 13 lbs. My main problem is that ive lost the ability to run, ive got this condition on my calfs that makes the bottom of my feet hurt like hell i mean it makes me stop in the middle of a workout which makes it harder to be motivated at all. Also because of this condition ive stoped playing a bunch of sports i love and used to be good at. I lift weights now but i dont know if thats enough, i try to eat healthy but whenever i have the option between an apple and a cookie i pick the cookie i lack discipline which is really messing with me. This monday im trying a diet which consists of healty soups as lunch and dinner i want to follow this diet at least for a week to see if i actually make some progress i ussually get depressed after working out because i normally gain weight i really dont know why i couldve followed my diet and done exercise but still gain weight i think its water weight but theres no way to be sure. Well i guess im just telling my story and if any reader has any advice i would appreciate it ive always dreamed about being in shape and having a body i wouldnt be ashamed of showing in public but i lack discipline and motivation.

    ReplyDelete
    Replies
    1. Hi Daniel, I really relate to what you say.. in the past i`ve found it so hard to stay disciplined and to follow through with a diet and fitness regime.. There`s a few things that ive done this time to maintain the motivation. I have picked the photo of me I dislike the most, which shows my weight gain, and i`ve made it my screen saver on my laptop.. I`m on my laptop every day so its a reminded of what I need to do and why I need to do it. Also, I have started a weight loss diary, so I weigh myself the same point every week (I learned its better this way, instead of doing it every day as any change is more obvious than day to day weight loss or gain) adn I also measure inches around my waist, so this helps me to achieve weekly targets. Because my weight loss aim is much higher, i`m looking to loose 80-90 pounds, I have decided to start posting youtube updates once a week, starting this weekend, so I can share my experience and hopefully inspire as well as this acting as a great motivational tool. I think you always have to find what works for you, because I guess its different for different people. The support here has also helped me so much and its great to find a blog with so much information and support, this has also inspired me. Good luck Daniel and would be great to read updates from you as to how things are progressing.

      Delete
    2. Doc: Great ideas and I'm sharing them in tomorrows post - thanks so much!

      Delete
    3. Daniel: First of all, talk with your doctor for his advice on a healthy diet program and also get his professional opinion on safe exercises you can do with your ankle and calf issues.

      I know from experience how hard it is to substitute an apple or a carrot for a cookie. Could you eat ONE cookie a day and the rest of the time eat fresh fruit or veggies? If you did that, think about all the calories you'd cut out right there.

      Delete
    4. I started my diet today and so far so good iv'e eaten a salad for lunch and ate a 27 calorie soup, between meals i've eaten a banana, peaches, tuna and walnuts. Ive been eating allot though so i feel that even though ive changed what i eat im still gaining weight because im eatin so much. I guess i can cut out cookies but i think thats easier said than done. Id like to thank the doc for the tips and support and tony for being an inspiration and using his experience to help others who are going through similar conditions.

      Delete
    5. Hi Daniel, Its great reading the changes your making in your life and what your accomplishing. Its nearly a month now since ive changed my diet, Ive found it a bit less of a struggle to avoid temptations than I though it would. What I have found is that by eating at roughly the same points in the day, im getting less hungry inbetween.. Typically, for breakfast I will have a bowl of museli (a cup full) with skimmed milk and banana or a Protein shake.. for lunch I will have a Protein shake or a sandwich and for tea I will have a Salad with a meat thats high in Protein (Chicken/Turkey/Fish).. If I get hungry during the day I will eat an apple or Bananana.. Also, Im trying to rehydrate my body more by drinking loads of water.. Temptation has been there, I went with friends for a meal a few weeks ago, as tempting as the unhealthy meals were I stuck to the healthy option.. I have also cut out all carbonated drinks and I feel far less bloated.. When I do get the urge for sugar, I grab an apple from the fridge, it really quenches the urge.. Also, I try to focus on why im doing this and the positive effects on my body so far.. After three weeks and nearly a stone lost in weight, my friends are starting to notice changes in my face as the weight is lost, this has also been a great motivator.. I hope this helps Daniel.. I know the challenges we face are hard but just focus on the end result and what you will achieve.

      Delete
  36. Hey Tony! It's Matt again. I found something that really motivates me to choose the right foods. When I'm in the cafeteria at school, there are fries and pizza lines and I think to myself "It looks so good but tomorrow it won't matter if I ate some unhealthy pizza or a PBJ sandwich with an apple." So I motivate myself like this and also think of my body as a machine. Good stuff goes in and the car runs smoothly but if bad stuff goes in the car will not function properly. These may sound lame and cheesy but makes me more motivated! Anyway, I've started to run twice a week but only because of exams. I'm slowly increasing my exercising and I've lost a pound so far. A week until my birthday! Thanks Tony! I'll check in next week.

    ReplyDelete
    Replies
    1. Matt - I loved your analogy and I'm using it in tomorrows post! Excellent on the 1 lb loss. You did great this week - you lost some weight and began running. You should feel proud of what you accomplished this week.

      Delete
  37. Daniel, come back and let us know how your doing!

    ReplyDelete
  38. Does it really matters in which type of foods you eat to lose weight?

    For example, if you eat two slices of cake and its a total of 500 calories, than you eat Veggies,Meat,Fruit all day long than its a total of 1500 Calories, will you still lose like 400 calories as if your calorie intake is 1900?

    ReplyDelete
    Replies
    1. In theory, yes, I think that would work - HOWEVER, the 500 calories from cake are empty calories and don't provide any nutritional value.

      You'd be better off filling that 500 calories with proteins, complex carbs and vegetables that will fill you up and prevent you from being hungry and craving sugar in an hour.

      Maybe enjoy the cake one day per week and good nutritional food the rest of the time.

      Delete
  39. Hi Tony,

    Thanks for doing this. I find having a place to publicly check-in helps me be accountable and keeps me on track.

    A little background. I've been battling my weight for my whole life (I'm 46). I've gained and lost and gained again hundreds of pounds. About 10 years ago I was once again topping 300 pounds and was very unhealthy. I changed my life and lost 80 pounds. In 2004 I started running and kept my weight pretty much in check. About a year ago right around New Years I was training for my 10th full marathon and feeling great. I slipped on the ice and broke my ribs. It put an immediate halt to all activity and took about 3 months to heal. In that time I lost all motivation to go to the gym or run and I'm still trying to find it again. Over the last year I gained back over 40 pounds because I kept eating like I was still running. I was up to about 265 pounds on Jan 1.

    Well, I've rededicated myself to getting back on track for 2013. I want to run my 10th marathon. I've gone back to tracking every calorie and eating healthy. I've lost about 10 pounds already since the beginning of the year. I now have to start moving again and getting back on track. I do have some health and joint issues that is slowing that down but I'll get there.

    Thanks for sharing your story. It is inspiring.

    ReplyDelete
  40. I should add my goals. I have not been under 200 pounds in more than 20 years. My ultimate goal is to get down to 185. But I would be happy if I can get under 200. With my body shape and size I look pretty good at 220 and can wear size 34 jeans. So I actually look lighter than I am.

    ReplyDelete
  41. Hi Greg:

    Thanks for coming by and sharing your story. I'd be thrilled if you'd come back each week and check in with your progress.

    I think we'd also be interested in hearing how you train for a marathon, so keep us posted please. Good luck!

    ReplyDelete
  42. I've decided I'm going to lose 1 pound per week by just eating 1500 calories a day, while burning off 400 calories. Which it will take up to 4 Months to reach my goal of 150 pounds, and its a very long time.. I don't know if I'm able to make it like that by just eating healthy and exercising. If i did a average of 2 pounds per week it will be a shorter time but very hard to lose all the calories.

    I'm starting this upcoming Monday.
    And I'm mainly just going to Walk/Jog, is their any exercise
    that you did without using equipment?

    ReplyDelete
    Replies
    1. Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.

      There are lots of exercises you can do without equipment. We suggest you search the internet for some that would interest you.
      Good luck!


      Delete
  43. Hi tony, its me again and i have some good news!, ive cut down to 186.5 from an original 189.5 im pretty happy with the results though i havent seen any results in the mirror, but i guess i gotta be pacient and keep working hard. Ive got some tips for whoever wants them, these tips have worked for me, i have no idea if it'll work with whoever reads them:
    1. Because my sleep patterns are really messed up i normally go to sleep at around 4-5am and wake up after 2pm, i've found that i burn allot of calories while i sleep, plus ive missed half the day meaning that ive lost time i couldve spend having cravings for junk. Idk how to fix this ive tried going to sleep at a reasonable hour but cant, still its turning out for the best.
    2. Ive recently bought a weight set, bench with dumbells and a bar and 70kg or 154lbs of weights, i work out everyday for around an hour i normally take sundays off. I've found this helpfull because when i was at gyms i would be too lazy to get out of the house and get to the gym but now i can do everything from my home, im also doing allot of abs exercises before and after lifting weights.
    3. Whenever the family is having some food i cant afford to eat like pizza i make myself a soup or a can of tuna and avoid eating junk, also im drinking more water now.
    4. Whenever im out with friends i normally try to get together with them after dinner or lunch, normally because whenever im with them they eat junk.
    5. I know its a real pain but ive started counting calories, i never open something without checking its nutritional facts first it started as annoying but i got used to it and its also really helpful for self control.

    I hope my experience can help somebody who's struggling. I'm still far from my goal but i think that if i keep up the hard work ill reach it, I also would like to know if anybody know any cardio exercises i could do that dont involve running, ive explained on an old post that i cant run anymore due to a calf problem. Thanks ill keep posting weekly with how im dealing with my weight loss program.

    ReplyDelete
    Replies
    1. Daniel, it sounds like you've made some really good adjustments to your diet and 3 lbs is excellent! Keep up the good work!

      Delete
  44. Hello Tony..... I am 205 pound and I want to lose about 35-45 pounds by the summer.... Can you tell me what workouts I should do because I don't have that much muscles either and can barely do one push up... And whenever I diet, I don't see a difference in my body... I want to lose a lot of fat on my body and gain muscle.... Thank You!!!

    ReplyDelete
    Replies
    1. Hi:

      I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.

      There are lots of exercises you can do without equipment. We suggest you search the internet for some that would interest you. I'm sorry I can't offer more specific advice that than. You might read thru some of the tips that others have been leaving because you can get some good information from them. Good luck.

      Delete
  45. Hey Tony! It's Matt again. I've had a rough week. I was doing great and maintaining the one pound I lost until this previous weekend. It was my birthday and I had 2 parties. I tried to eat in moderation but I ended up gaining a couple of pounds. I didn't run the whole weekend and I was up to 145 which is bad. Yesterday and today I worked out real hard and I'm down to 143. Its tough for me because now I have to lose more fat. Oh well, I've been in the zone for the past 2 days so I'll check in next week and let you know how I'm doing.

    ReplyDelete
    Replies
    1. Getting back on track is the important thing - good for you.

      Delete
  46. Hey tony yo fui gordito y luego enflaque y luego ise pesas y tengo buen cuerpo nomas no e podido solucionar la poca grasa de la parte baja de mis pectorales es muy poca ya pero pues kisiera desvaneserla ya tengo un año en pesas y me aumento el pecho pero la poca grasa se quedo ahi

    ReplyDelete
    Replies
    1. No hablar espanol. English por favor?

      Delete
  47. hi tony im 26 years old and my weight it's 85kgs im in !!!!

    ReplyDelete
    Replies
    1. Hi tony I was chubby and THEN ise enflaque and I have good body weight and nomas and not able to solve the instance low fat low in my chest is very little But kisiera desvaneserla Well, I have a year to increase the weights and me But the little chest fat if staying there

      Delete
  48. Hey tony your story is very inspirational and you are one of the many individuals that inspired me to lose a large amount of weight. I cut down from 270 to 210. I've been getting a lot of attention from the massive weight cut and I'm still trying to get down to a nice 10 percent body fat to get a six pack for the summer. I'm doing carb cycling at the moment and wanted to know your advice for my goal. Thanks!

    ReplyDelete
    Replies
    1. Wow - sounds like you're doing a great job!

      Delete
  49. Hey Tony! It's Matt back again. I've gotten my weight back to 139. I haven't been exercising a lot because of a snowstorm but I have been doing sit ups and push ups inside. I found a great thing to keep me on track. I usually waste a couple of hours a day on Facebook. I downloaded this program called cold turkey. It blocks a website for a certain amount of time and you won't waste your time. Making progress as of now. See ya next week!
    Heres a link: http://www.getcoldturkey.com/download.html

    ReplyDelete
  50. hey toni, im mutaz.
    i started my diet on jan 6 with a weight of 100.8 and now its 92.9. My goal is 85.

    ReplyDelete
  51. This comment has been removed by the author.

    ReplyDelete
  52. Hi tony I was chubby and THEN ise enflaque and I have good body weight and nomas and not able to solve the little grease the bottom of my pecs is Very little But kisiera desvaneserla Well, I have a year and I have pecs going nomas weights would solve the lower fat

    ReplyDelete
  53. Dear Tony,
    how are you ? hope you are doing great

    first of all i would like to thank for your efforts you are doing here in your page and i would rly like to congrats you about all of ur hard work and enthusiam
    im 20 years old and im fat im 180 tall and 115 kilo
    and i know that im overweight i tried several diet programs i lost around 40 kilos before
    i went to this doctor who made me to go through out a chemical diet i barely eat and after around 6 month i lost them
    however, i gained them that easy again .. and bla bla bla and so on with several dr.

    here is the thing i dont believe anymore about diet programs because you always end up eating and gaining weight again
    its like you always have to be fat .... i really dont know what to do its really hard for me ..

    currently i bought a new treadmill in the house im tring to play like 15-20 min everyday but with eating its like im doing nth tab3an
    i dont know what excersices i should do .. i tried this video before online excersices but what always happen is that i feel that im starting
    to lose some weight and gain them quicker than losing them:D its like im cursed or sth ...

    p.s: one last thing i dont like going to gyms i dont feel secure towards my body, i get shy from it especially you know that most of the guys their are well built and athletes, thats why i prefer working at home and do crazy diets till i reach atleast a good shaped body and maybe i can go to agym or sth after.. im not looking for that athletic sexy hot body though
    i dont believe that i would ever get this shape .. i just need to lose some weight for a better shape, health and picture..

    so im kindly asking about any advice, what do u think about my situation, can u help me and tell me what should i do ?
    i would rly appreciate that ..you might change my world upside down this time

    Thank you aloot even for reading all of this message
    appreciated :)
    p.s im from cairo and u should be amazed that your story is well known
    greeting from cairo :)

    ReplyDelete
    Replies
    1. Thank you for coming by.

      I am NOT a licensed nutritionist. I cannot advise anyone on what to do. I am only sharing what has worked for me and I'm hoping everyone will share what they are learning with others. Everything I talk about is my opinion. I cannot guarantee that anyone will lose weight doing what I did. Remember to visit your doctor for a professional opinion on what will work for YOU. Don't do anything that will be harmful or unhealthy.

      You have to find your reason for losing weight. good luck.

      Delete
  54. hi tony i think your story is really inspiering i have just turened 11 and i weigh 9st how do i loose it ? :'(

    ReplyDelete
    Replies
    1. Hi:
      I am NOT a licensed nutritionist. I cannot advise anyone on what to do. I am only sharing what has worked for me and I'm hoping everyone will share what they are learning with others. Everything I talk about is my opinion. I cannot guarantee that anyone will lose weight doing what I did. Remember to visit your doctor for a professional opinion on what will work for YOU. I suggest you talk to your parents and get their help. Good luck.

      Delete
  55. hey everyone my name is luke about last year september i was about 195 three months later i am about 155 i did it using p90x got it burnt from my cousin didnt pay a cent started insanity last week . one last thing dude you vid really inspired me wen i first started out and was struggling good work bro

    ReplyDelete
  56. hey tony my names taite, im 15 and i weigh 230 lbs, im trying to lose 30-40 lbs, any ideas on a good cardio exercise to do and how did you start losing your weight? thank you for being an inspiration!

    ReplyDelete
    Replies
    1. Hi Taite:
      I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you. You can go to the top of this page and select the QUICK LINKS tab to read some great information.

      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional. Thanks for coming by!

      Delete
  57. Hi my name is Josh im 20 years old 6'3" and about 350lbs. Do you think it is best to workout in the morning or in the evening?

    ReplyDelete
  58. This comment has been removed by the author.

    ReplyDelete
  59. Hows it going tony, my name is yusef, im 16 years old and i weigh about 225-230 pounds and my weight has been going up and down since i was about 14, at one time in my life i was about ten pounds away from my goal weight (180-175), but i fell off drastically and i feel like my motivation to lose weight has gone away, i really hate the way i look , i feel disgusted with myself and i really just want to be happy and not feel self conscious about my self everyday of every minute, i have all the tools i need to work out and eat healthy, my mother is a chef, i have a weight bench in my basement, a punching bag, weights and resistance bands, but i just don't know why my motivation went out the door, before i did want to lose weight because i was border line diabetic and i did not want to have type 2 diabetes at the age of about 16, so that's what drove me to lose the weight but its like now i don't want to get to that point again and then decide to lose the weight, that's stupid, so i just really need to find my motivation again, i just feel real clueless about what i really want, you are a huge motivation and you do inspire me to lose weight again but i just hope that i keep that motivation that you gave me for the long run to lose weight again because i do want to be happy, and i was so close but i failed and i do want to drop this weight, any tips or comments to help me out about this will be very helpful for me to know where i need to start, thanks and reply back whenever you have the time.

    ReplyDelete
  60. Try putting "Motivation" in the search bar on the right of the blog. Some posts that may help you should come up. You need to find your motivation - that was my hardest thing to find, but once I did, it's easier to stay focused.

    Also check out the Quick Links TAB at the top of the page. Good luck.

    ReplyDelete
  61. whats up tony, since you lost a bunch of weight from hitting the weights real hard, how did you deal with soreness the next day, did your muscles get use to it and they wouldn't get sore anymore? did you move on to a different muscle each day you would hit the weights to let your other muscle heal up? or did you just not workout until the soreness went away?

    ReplyDelete
    Replies
    1. Work a different muscle group each day in order to give your muscles time to repair themselves. That is very important. After a week or two you shouldn't be as sore.

      Delete
    2. come back and let us know how you're doing. Good luck,

      Delete
  62. Hi tony !

    Im 16 I weight 187 pounds I want to lose my weight to 154 pounds in a year and half !! Can you help me ? Should I do running for exercise ?

    Samuel
    Thank you

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.

      Check out the QUICK LINKS tab at the top of the page for some information that may interest you. Running and/or walking is an excellent form of exercise and if your doctor oks it, that would be a good place to start. I walked ALOT when I started my diet program.

      Delete
  63. hi tony, amazed at your video well done on the transformation!
    im going on holiday at the end of june with my mates and just looking for some tips too lose around 2 stone (28 pounds) do you think its possible with a good diet and exercise? also i do weights now, do you recon i should carry them on as usual but add jogging/cycling/rowing too? if so what one,
    thanks rhys:)

    ReplyDelete
  64. Hi Rhys:

    Anything is possible if you put your mind to it. :-)

    Cardio activity like you suggest is great for burning calories. Any of those would be good or mix them up for variety. Cut out junk food and add protein, fruit and veggies if possible.

    I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

    My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.
    Thanks for coming by and please come back and let me know how you did.

    ReplyDelete
  65. Hello Tony,
    I'm Akash, from India.
    I'm following your posts from a long time now and always appreciate your tips.I'm 11 months into my transformation and have come down to 206lbs from 289lbs. I'm 6'1.5.
    When I look at my old pics and clothes I find it really hard to recognize the person I was.it feels sooooo good.
    I'll post my weight regularly now.
    Cheers mate.

    ReplyDelete
    Replies
    1. Thanks for coming by and good luck!

      Delete
  66. whats up tony, me again lol, i just wanted your opinion on my workout schedule that i been doing for about a week in a half.

    Monday/Wednesday - strength training

    Tuesday/Thursday - off days ( focus more on healthy foods and nutrition)

    Friday/Saturday/Sunday- intense cardio ( heavy bag training drills )
    i want your honest opinion on my schedule, any knowledge from you about improving it or anything will be a big help for me... thanks.

    ReplyDelete
    Replies
    1. If it's working for you and you feel good then you are on to something that works for you. See how it goes for a few weeks and then maybe change it up a little.

      Delete
  67. Okay cool thanks, and I wanted to let you know that I checked my weight yesterday and I lost 7 pounds in only 3 weeks!!, I am very excited for my next weigh-in, I feel even more motivated to reach my goal then I ever was before.

    ReplyDelete
    Replies
    1. That is AWESOME - keep up the good work and keep me posted.

      Delete
  68. This comment has been removed by the author.

    ReplyDelete
  69. Heyy Tony , I'm from Indonesiaa , I had moops T_T can you help me about the diet for lose moops ???

    ReplyDelete
    Replies
    1. It's a combination of losing weight and exercise. Try searching in my side bar for gynecomastia and several posts about that subject will come up.

      Delete
  70. hey tony i am about 105 kg and 14 years old, i am up for the chalenge but tell me how many time will it get to work even for 10 lbs?

    ReplyDelete
    Replies
    1. Every person is different so the weight loss will be different. Be sure to consult your doctor for a diet/exercise plan geared to you.

      Delete
  71. whats up tony, so unfortunately i cant workout for about a month (doctors orders)i had to get a minor procedure on my arm, so i cant really sweat a lot or do any type of activity that makes me sweat a lot, so basically all i can do is diet for now, so i want to know if with a good diet alone for about a month or a month in a half, will i lose weight from that, so for instance: water, fruits, veggies, lean meats and stuff like that.

    ReplyDelete
    Replies
    1. Hope you're doing ok man. A healthy diet without a lot of junk food will hopefully keep you from gaining weight during your recovery period. Whether or not you gain weight will depend on how much you eat while you're not able to exercise. Good luck.

      Delete
    2. ok cool and thanks, ill keep you posted

      Delete
  72. This comment has been removed by the author.

    ReplyDelete
  73. Dear Tony,
    I am thirteen years old, and I have started my transformation already. I am doing great. I used to weigh 212 pounds, but now I have dropped to 178. The only problem is, I CAN'T FIND A GOOD DIET! If you could get time to tell me, can you give me some diet information that will work on a school schedule? I need this because no matter how much I work out, my weight always seems to come back in the end
    Thanks a Bunch, Peter

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.

      Good luck on your journey - it sounds like you're off to a good start.

      Delete
    2. Well I searched over your site and found some good information. I also did research and I am doing great. I recently went on vacation and managed to drop 2 POUNDS on it. I was shocked. I figured out, that by November, I should weigh anywhere between 130-140. I hope that it happens

      Until next time

      Delete
    3. My progress so far has been good, I have dropped down into a large shirt, half way to a medium, my pants size is down to 36 and I am about to be a 34. I weigh 175 right now, and I have gained muscle mass all over my body. Turns out I just had to do what I thought was right :). Thanks for inspiring me to take my own route and not follow the common way, it has changed my life.

      Over and Out, Peter

      Delete
  74. Hi Tony,my name is Giovanni and i'm 20 years old.After a diet i still have man boobs and fat on my belly.I started to eat more fish,meat,fruits and vegetables and i'm going to the the gym everyday of the week.Do you think that I can lose man boobs and fat on my belly in 5-6 months?

    ReplyDelete
    Replies
    1. those 2 areas were the hardest for me to lose. I'm still working on my stomach.

      Delete
  75. Hi Tony my name is Layton and I weigh in as 98 kilos and I want to be around 75-80 kilos it's would be a life changer and I want your tips to help me through thanks.

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.
      You can read thru my blog to see what worked for me and adapt it to what works for you. good luck.

      Delete
  76. Hey Tony, my name is Matthew. Right now I am 6' and 210. I don't look or feel like a big man, but I am at the point where I could go either way. If I can I would like to be 170 with muscle in 4 months. What I was wondering is how do I get started?

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.

      You might try looking at what you eat and see how you can tweak it so you're eating healthy and exercise if you are physically able. good luck

      Delete
  77. Hi Tony, I'm Kate and I need to lose wight. I'm arround 100 Kg (220 lb) more or less jeje. I'm 1,65, so I need to be to 50-50 kg 120lib more or less. Can you put a timetable from your diet? It will be more easy to complet my aim jeje. Thank you a lot Tony!

    ReplyDelete
    Replies
    1. Sorry, but I can't give you a timetable. Each person is different, plus what you eat and how you exercise plays a large role. For me, I lost 85 lbs in about 10 months. Another person could do it in less time or it could take longer. Like I said, each person is totally different. Good luck on your journey.

      Delete
  78. Hi Tony i want to eat like you to lose fat. Actually i am 69 kg and i want to lose about 5 or more kilograms. What are the exercises i must do to reach my goal? Thanks to you in advance! You are a great inspiration!

    ReplyDelete
    Replies
    1. Thank you! I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.

      Exercises can be based on what you like to do. To lose weight I did cardio at first and then added weight training.

      Delete
  79. Hi tony my name is hajjou, im 105 kg can you please help me to reduce 25 kg please, im suffering a lot to wear a nice dress my friends are criticizing me.

    ReplyDelete
    Replies
    1. Hi: I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
      My blog is a journal of my experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.
      For tips on how I did it, you can look at the QUICK LINKS tab at the top of the page. Good luck.

      Delete
  80. Hey tony, im 17 and weight 79kg and this really gets me down as a lot of people laugh and make jokes. So everytime I do some exercise I will do it for a day or two and then lack the motivation to do more as I'm on my own.I don't want to go to the gym because I will see people from college that will be mean to me and I don't want to feel like shit so I was wondering do you have anytime tips how to exercise at home or using basic weights

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
    2. I think that you should keep going to the gym even if that people that bother you is there. You have to show them in their face that can do it because if you stop going to the gym they will realize the motive and will keep bothering you. Every day you will be better even with them beside you. If you don't like yourself with 79kg because of what the people say so keep going to gym, work harder everyday, be more confidence with yourself, and show yourself first and then the other people that you can do it and that you will do it.

      Delete
  81. Hello Tony. I went on a fad diet 3 years ago. I did manage to keep on it and lose weight. this last school was very stressful for me and i starting putting weight back on. I cant seem to commit to the fad diets now. I need a easier diet to do. Please give me suggestions.

    ReplyDelete
    Replies
    1. Fad diets rarely work because of that - they are fads. You might need to change your eating habits. Take a look at the foods you're eating. You can also search my blog for ideas on what to eat to change to healthier foods.

      Delete
  82. Hey i am 15 years only and i have been wanting to lose weight for a while now. I have just started looking up things about weight loss and i found this. I am 220 pounds 5'9" I am eating as healthy as possible and i have been doing push ups and sit ups along with 30 min of cardio. I only started yesterday but i am determined to loss about 70 pounds of fat. I just got tired of being insecure and not wanting to take my shirt of at the beach and not liking pictures and all that stuff. so now i am doing something about it.

    ReplyDelete
    Replies
    1. Good luck and come back and tell us your progress.

      Delete
  83. Hello, Tony.
    I'm a 15 (going onto 16 in two months) year old boy and I have been inspired by your story. I have a medical condition, which means I have to take medicinal steroids and because of it I am overweight for my age, I am short for my age and I have many health problems because of it. Taking steroids only makes it more difficult for me to try and lose weight but I'm determined to make it happen. I'm not one for exercising so can you give me some tips on how to start off with some simple, easy yet effective exercises?

    ReplyDelete
    Replies
    1. First of all, because of your condition you should consult your doctor before you begin any diet or exercise program. I started out by simply walking. Ask your doctor to outline a plan for you. Good luck!

      Delete
  84. hey tony congrats on achieving your goal and i have a question, what motivated you to lose weight? i don't have any motivation so its hard for me to lose weight any tips?

    ReplyDelete
    Replies
    1. My motivation was that I was tired of being overweight. I also wanted to date a girl that I liked. My biggest motivation now is to stay healthy. I like the way I feel now.

      Delete
  85. Hey wassup tony I wanted to know your opinion on intermittent fasting... I have been doing it for about 3 weeks now and I already lost about 7 pounds already, I just wanted to know your intake on it it and if you ever tried it before.

    ReplyDelete
    Replies
    1. I don't fast myself so I can't offer my take on that. Sorry.

      Delete
  86. Hey Tony,

    So that photo you posted of you sitting down with your shirt off and fat hanging all over the place is me right now. I'm 15, and about 187 pounds, though I'm only 5'8-5'9. While my goal by the end of 2013 is 160, I was hoping that you have some advice you can offer. Any diet plans you recommend. Should I just do what you did in your first few weeks.

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you. Doing cardio work helped me to burn calories and fat. You can search thru my blog for some ideas on what to eat and what to stay away from. Cutting out soda and junk food was the first thing I did. Good luck.

      Delete
  87. Hey Tony,

    My name is Tom De'Lisa I'm 17, 5'9, 210lbs. I am extremely desperate to lose weight. The thing is, when you look at me, i dont look 210 pounds, so that doesn't convince anyone that there is a problem. I watched the documentary on Netflix, "Fat Sick And Nearly Dead", and that made me want to go on a juice diet. My mom said "okay", but then told me that I can't do it the entire time, so i lost hope. I used to row crew, but that didnt go anywhere, so I'm not physically active. I spend the majority of my time doing homework and studying. Im a junior in High School and I want to make a change now! I want to be able to make my senior portrait look good. I have a membership at the gym, but I have no motivation to go. I forgot to mention that my family eats extremely well, like rarely having sweets, fast food, and junk food in general. My meals consist of morning: Usually a protein bar, Lunch: sandwich a.e. turkey, cheese, olive, onion, and guacamole. Dinner: chicken, salmon, steak, lamb, rice, and i do eat salad with my dinner. So ive already been eating healthy, but never could get the weight to go down.
    Thank you for your time.

    -- Tom D

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you. My blog is a journal of his experiences and what has worked for me. I list general guidelines and suggestions only. I am NOT a professional.

      You can search through my blog using the keyword MAINTAIN and a lot of posts will come up that will give you some different ideas of what worked for me. I do know that when my weight loss stalled, I would change up what I ate or increase my caloric intake by about 100 calories per day for a week. That would sometimes help. Again, I am not a professional so I can't advise you personally. Good luck!

      Delete
  88. hey tony my name is Jake and my weight is 178 lbs and i'm only 12 my goal is to reach 143 lbs by new years thanks. I hope everyone can reach there goals and be happy :)

    ReplyDelete
    Replies
    1. Good luck! Be sure to go see your doctor and get his advice. Come back and update us.

      Delete
  89. Hey tony I'm 13 I am not over weight but I noticed that lots of people in my grade are starting to get more muscle I do not know if this is something I my self should be working on. I also am starting to get bothers by my gyno hat can I do to help that

    ReplyDelete
  90. Everyone develops at a different rate and at a different time. Next time you go see your doctor be sure to discuss that with him and he can tell you what to expect.

    ReplyDelete
  91. Hey tony I am glad to say your video was the first push to get me to start losing weight. In my first year of highschool I weighed in at 195 and standing only 5 foot 5 during I was quite a big kid, that summer iv rocketed up to 225 and was obese with a 32% body fat. I saw your video and it inspired me to lose weight you kind of reminded me of me. I had failed many diets before with these low carb to no carb diet and paleo diet. I started making subtle changes in my everyday life just like you said I cut out just snacks and only drank water I kept eating fried chicken and french fries most nights still and I managed to lose like 5 pounds. I always though it was impossible to lose weight till I saw that number change that day I realized I could do it. So then I cut out most unhealthy foods from my diet still had some though, I tried switching over to more whole foods so I would have eggs for breakfeast and go workout at the schools gym for lunch wholewheat bread with chicken in it, from there to football practice.I lost about 20 pounds in like 1 month and people started to notice which really motivated and driven me to lose more, so now after another 20 pounds I weigh in at 180 pounds my goal is about 150 cause I am now 5`9. This will be the hardest part of my weight lost journey, but I am 30 short pounds away from my goal. For this final leg in my weight loss journey, I am switching over completely to whole foods and making my cheat day every 2 weeks, as well as working out 5 days a week plus football practice. This has changed my life completely for the better. Thank you so much for inspiring me to do this, keep up what your doing cause helping even a few people is changing the lives so dramatically its hard to use words to explain. And for anyone else reading this YOU CAN DO IT, it`s about hard work dedication and self control.

    ReplyDelete
    Replies
    1. Hi John: Good for you!! Wow. I love to hear stories like this. You've really accomplished a lot. It made my day when people noticed that I was losing weight and pushed me to keep at it. Please come back and give us updates on how you're doing.

      Delete
  92. hey tony i used to be 107 kg nd now im 71 but my body is still loose i wanna make it tight

    ReplyDelete
    Replies
    1. Firming everything up takes time. I'm still working on my stomach. I do a lot of cardio and weight lifting.

      Delete
  93. Hi Tony, i'm a 15 year old girl trying to lose weight and i want to know how do you resist the temptation to eat unhealthy foods? Yesterday i went to a party and had a whole bunch of unhealthy foods and i messed up my whole diet plan! Please help :(

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      Staying away from all the party food is hard, so I try to make adjustments by eating more fresh fruit and vegetables and staying away from pop and potato chips. Good luck.

      Delete
  94. i weigh like 135 right now, should i try and cut down or bulk up more? im nearly 16 and im like 5'7, any tips or suggestions?

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

      I really can't answer your question properly because it depends on what you want to do. If it were me, I'd cut out junk food and do cardio. Ask your doctor if thats ok.

      Delete
  95. Hi tony, my name is Adrian j. Rodriguez and I weigh 215 pounds and I'm 15 and I want to loose my weight I was on YouTube and I saw your videos and I am so glad i have found you I don't like to weigh this much and I am always sad when people at me school make fun of me and I was wondering if you have any tips or advise for me to start loosing weight can you please help me

    ReplyDelete
  96. Hi Adrian. I certainly know how you feel because I went through that too.

    I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.

    I suggest you stop eating junk food, eat more fresh fruit and vegetables, drink water and stop drinking soda. If your doctor says it's ok, try to start walking alot. Be sure to talk to your parents and get their help. You can read through my blog for some diet and exercise tips to see what worked for me. I just cannot advise you personally since I'm not licensed yet. I can only share what worked for me. Please come back and let me know how you are doing and good luck.

    ReplyDelete
  97. Hi Tony , my name is TOMAS am Spanish and I have gynecomastia, I like that buzzed me a couple tips for what you did to disappear, weight 193.6 pounds. Thanks Tony!

    ReplyDelete
  98. Replies
    1. I'm always happy to hear that my tips helped someone. Thank you and good luck!

      Delete
  99. Hey Tony i whight 152 and im 14 and i just cant seem to get a thin belly ive been eating right and exercising 1 or 2 daily for about a month or 2 still no results got any tips

    ReplyDelete
    Replies
    1. I'm not a licensed nutritionist yet, so I can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you. But you're doing a good job - keep up the good work.

      Delete
  100. Hey Tony,

    My name is Alan and I'm 19, 5'10, and weigh 235 lbs. I honestly don't know how I found your story, but I did and it is very inspiring to me. It's the first time I've seen with my own two eyes (as opposed to hearing about it) someone as close to my age and weight achieve the same goal I've had for a long time. I have just begun another attempt at losing the weight and I don't think I'm gonna give up this time, and reading your story is now a big reason why. My goal is not quite as much as you achieved, but it's still definitely a challenge and I hope that I can see success as you have by next December (11 months). Thanks.

    ReplyDelete
    Replies
    1. Good luck Alan. Come back and let us know how you're doing!

      Delete