Man has lost more than 200 pounds by making these 7 major changes of diet
Here's exactly how he did.
Gregory Galanis, 42, is a success of weight loss. The Canadian, who lives in North Carolina, lost 200 pounds in less than a year. According to Galanis, he did not use ozempic, has crashed or surgery. Instead, he fought against his food dependence and has brought some effective lifestyle changes.
1 He "couldn't even walk in pain" to be overweight
"I reached the point where I couldn't even walk in pain," said Galanis Nowsweek . "I was a time bomb and needed to make a change if I didn't want to die at the age of 40."
2 He was overweight of 200 pounds
On August 2, 2021, the man 420 pounds 6 feet high was 200 pounds on the "healthy" weight range, according to the body mass index (BMI). In one year, he fell at his weight of 200.
3 He did the calculation
He claims that he "immersed himself in science and mathematics" of the functioning of weight loss. "I learned about the number of calories I needed to consume per day in order to lose weight," he said. AE0FCC31AE342FD3A1346EBB1F342FCB
4 He learned nutrition
"I learned my personal metabolic rate and how it changes over time. I learned what foods eating that kept me longer. At that time, I was too heavy to exercise. I lost 220 pounds simply by changing my diet ", he added.
5 He stopped eating chicken and meat
He stopped eating all the beef, pork and chicken, replacing it with lean fish. "I also cut all alcohol," he said. "I learned to cook vegetables in various ways, using all the different types of spices and cut the dressings and sauces. I eat fruit to ensure my sugar desires. I always count my calories religiously and I expect me to do it. "
6 Here is what he eats in a day
He starts his day with a bowl of oat flour at 250 calories with cinnamon and a touch of protein powder, giving him a "good portion of protein to start my day". He also prepares meals. "Before leaving the house for the day, I bring with me a little cooler with vegetables and cut fruits," said Galanis. "Usually, baby carrots, celery, apples and bananas. It brings me between real meals." For lunch, he likes homemade tuna salad, which he could eat "on a lettuce bed". He drinks black coffee between lunch and dinner and has a protein bar. For dinner, it usually has a sautéed vegetables with fish or shrimp. He tries to grill the vegetables and fish.
7 He discovered spies
"I found that spices are the new spice of life and my saving grace in terms of meal preparation," said Galanis. "Not only can I mix the flavors, but there are no additional calories with spices."
8 He doesn't eat after 7
Galanis also learned that it was not only what you eat, but when you eat it. He now finishes eating food for the day at 7 p.m.
9 It does not eat fast food
"I believe that I would eat a minimum of 3,000 to 5,000 calories per day, just from my visits to fast food restaurants," he said. "My dependence on food and my psychological dependence on this was real and continues to be a challenge. If I had to say that I am completely above live with my dependence, and every day is a battle that is clean. "
10 Losing weight is "only the beginning"
In order to lose a lot of weight, Galanis argues that someone needs to want it "more than anything they always wanted" and adds that your weight loss goal is "only the beginning". He said: "For me, I realized that it is a challenge for life that I will have to fight for the rest of my life. My advice would be to recognize it and then tackle it. 'is the spirit on matter. "
11 He used a health application to follow his diet
Galanis also revealed that he used the Samsung Health application to follow everything he eats during the day. He also uses Healthline to calculate his metabolic burn, depending on his weight and level of activity.
12 The underwear goes here
Tara Collingwood, MS, RDN, CSSD, LD / N, ACSM-CPT, certified sports dietitian, confirms that Losing more than 200 pounds in one year is "a lot" of weight loss, but it is possible, "she says." I generally recommend a little weight loss to try to preserve more and maintain muscle mass. "She maintains that he did four things correctly:
13 He recognized his "dependence" on food
The first good thing he did was to recognize his "dependence" on food / fast food. "He learned that for him, it's all or nothing, so he completely cut him. He spoke of the way he needed to do something that he wanted more than anything else because the Commitment is so tall, "said Collingwood. "I have seen many customers who" say "that they want to do something but who are not willing to put the work. The behavior change is difficult, but it is 100%committed."
14 He did his research
Second, he did research to do it in the right way. "He calculated his calorie needs, cut off unwanted calories of candies, alcohol, fried food, sauces, etc. and kept in many fruits / vegetables, whole grains (oat) and lean proteins (mainly seafood / fish) ", she explains. "He tested different foods to discover what fills him the most and gives him the most satisfaction."
15 He was responsible
The responsibility was essential for him, adds Collingwood. "He kept a trace of his weight, his calories, etc. using applications."
In relation: 2 alternatives which are just as beneficial as walking 10,000 steps
16 He was prepared
Finally, he was prepared. "He created lower calories dip and discovered how to use calories without calories instead of sauces for flavor," she said.
