170 lbs Lost in a Year: The Science of Fat Loss & Metabolic Health

For most of my life, I played a game of hide-and-seek with my weight—and let me tell you, it was a master of disguise. I stayed active in football, wrestling, and martial arts, thinking I had it under control. But then life threw its own version of dodgeball at me. Between juggling a career, buying a house, and starting a family, I found myself dodging self-care responsibilities left and right. Grad school and the chaos of adulting hit like a surprise water balloon, and before I knew it, my health was lost in the splash.

The irony? I’m a mental health specialist—I help people break free from the very struggles I was drowning in. But knowing what to do and actually doing it are two very different things. At nearly 400 lbs, I wasn’t just carrying extra weight—I was carrying the crushing heaviness of depression. I felt stuck, exhausted, and disconnected, like I was watching my life happen from the sidelines. It wasn’t just about how I looked; it was about how I felt—like a stranger in my own body, weighed down by habits that drained the life out of me.

But if there’s one thing I’ve learned in my profession, it’s that transformation doesn’t happen overnight—and no one is coming to save you. If I wanted to reclaim my health, my energy, my self—I had to be the one to take that first step.

And so, step by step, I did.

Breaking Bad Habits

The first step in my epic transformation saga was realizing I needed to stop doing the things that were sneakily sabotaging my goals. Those seemingly innocent habits? Turns out, they were the villains in my success story. So, I made a superhero-style commitment to change the following:

❌ Eating sugar and processed foods-Sugar was my arch-nemesis, always luring me into unhealthy cravings and leading me astray from wholesome foods. These choices zapped my energy and added to my waistline. I banished sugary drinks and junk food, cutting my sugar intake to under 25 grams a day. The result? Cravings took a nosedive, and I started feeling like the hero of my own story.

❌ Drinking alcohol-Alcohol wasn’t just a sneaky source of empty calories; it also made me more likely to indulge in villainous food choices. By kicking alcohol to the curb, I saved around 250 calories a night—without even realizing how much it had been messing with my judgment and goals.

❌ Endless screen time-I used to spend countless hours scrolling on my phone, watching movies, and working in front of a computer. I’d gotten into the habit of being inactive, and it showed. So, I made a change: I swapped screen time for movement. Whether it was walking, exercising, or simply being more active during the day, I made sure to break free from the couch and get moving.

❌ Making excuses-Excuses were my trusty sidekick. Every time something got tough, I’d find a reason to put things off. I got real with myself and decided to ditch the excuses. Instead, I focused on accountability and responsibility, which became the cornerstones of my heroic progress.

Embracing New Habits

Once I had a clear understanding of what I needed to leave behind, I focused on adding new habits that would fuel my superhero success:

✅ Intermittent fasting and a ketogenic approach with rice-Intermittent fasting helped me take control of my meals, and combining it with a ketogenic approach (with a small serving of rice) worked wonders for my energy and digestion. Studies show that intermittent fasting can help with weight loss, with a potential loss of 3-8% over just a few weeks.

✅ Eating whole, nutrient-dense foods-Rather than obsessing over calorie counting, I shifted my focus to whole, nutrient-dense foods like eggs, salmon, and other protein-rich meals. I felt fuller for longer and naturally consumed fewer calories.

✅ Moving every day and lifting heavy-Physical activity became my superpower. I worked out daily and incorporated strength training, which helped me build muscle and shed fat. In just a few months, I reduced my body fat percentage by nearly 15%. Not only did I transform physically, but my energy and spirit soared.

✅ Getting outside for sunshine and energy-Spending time outside, in nature, was a game-changer for my mood. Sunshine and fresh air weren’t just good for my body—they were essential for my mental health. Research shows that time spent in nature can reduce stress by up to 30%.

✅ Choosing discipline over comfort-I learned that discipline is more important than comfort. I made the difficult decision to push through those days when I didn’t feel like exercising. Even on tough days, I committed to at least 30 minutes of movement.

The Transformation

As my body changed, so did my mindset. Fat loss wasn’t just about looking good—it was about feeling alive again. Every small victory, whether it was shedding a pound or finishing a workout, kept me motivated and fueled my determination.

I went from barely being able to walk without getting winded to feeling energized and strong. The pounds kept coming off, and the layers of self-doubt melted away. I didn’t just change my body; I changed my life.

Lasting Insights

My journey wasn’t easy. It was filled with ups and downs, and at times, I wanted to give up. But each obstacle I overcame made me more resilient. It strengthened my commitment to my health—and my life.

If I can do it, so can you. Your health journey may look different from mine, but you don’t have to do it alone. Alqimind is here to guide and support you in achieving long-term wellness.

💬 Drop a comment below—what’s the first habit you’d change to reclaim your health?

Taking full control of my health has been the most rewarding journey of my life. It’s about embracing discipline, improving my relationship with food, and reigniting my passion for living fully. If you’re ready for change, remember: the power is within you. Start today and embark on your own path to a healthier, happier you.