Conrad lost around 23 lbs in 4 months, and then kept the weight off, with just a few small tweaks to his lifestyle and eating habits.

What does Conrad Credit his success to?

Small manageable changes that fit his lifestyle.

Mike suggested that Conrad do a few things. The first, the obvious suggestion, was to get more active. This didn’t mean working out 4 times per week, but at least 1-2 more times than he was currently. Secondly, Mike recommended skipping breakfast; at least most days of the week. Reason being, Conrad was often eating out of obligation in the morning and not because he was hungry. He didn’t really have time to make a nutritious breakfast, so he was often ordering his breakfast through his window (fast food). The last thing, was helping Conrad understand energy balance in regards to eating according to Conrad’s energy demands and what this means in the sense of weight loss. For example, If Conrad is sitting at a desk all day doing quotes (Conrad works in Construction), he shouldn’t be eating the same way he would if he was on his feet doing demolition and labour intensive work. Similarly, if he went out for Dinner or was being social and having a few drinks, if that led to him being in a caloric surplus that day (over his deficit goal for the day) he needed to offset that somehow. This could mean exercising more that day, or week, or eating a little less the next day, or week. Or, he could just enjoy himself and accept that he might lose less weight that week.

A few things Conrad wanted to highlight:

• He still enjoyed food and alcohol while trying to lose weight, but was more conscious about everything and learned to balance everything.
• He was quite busy (Co-worker had a baby), so he didn’t have a lot of time to workout and/or exercise. He usually just did one group Fitness class and then soccer 1-2 times per week.
• His first 2 weeks were the toughest with skipping breakfast. After that, he had no problem and often still does it today; not usually on the weekends though.
• He is happy with his current weight and is simply looking to maintain it.

Some graphs for other notable changes: