23 Pounds Gone

On my birthday last year (September 2025), I weight 217 pounds.

Here’s the funny part…. my diet over the last year hasn’t really changed that much. I still eat the same foods now that I was then.

What HAS changed is my activity level, and the consistency in which I do it.

I’m sure many of us have read those Facebook group posts where “all they did” was change their diet, and miraculously lost 100 lbs.

I tried that - didn’t work for me.

I’ve done strict McDougall and Essy style diets for extended periods of time. And sure, I lost a few pounds but would eventually gain it right back when I stopped being so strict.

So I think for some of us - we’re just wired differently.

I know for me personally - I didn’t see real change until I changed my activity habits. So on my birthday last year, I made a commitment to walk 10,000 steps a day for 30 days straight. And THAT is when my weight finally started to change for the better.

I made a goal weight of 180 lbs - a weight I have not seen in a VERY long time. As a nice visual, every time I lost a pound I would move a stone from one bowl to another. I started with 37 stones and today I have just 14 left.

“But Chuck, I can’t walk 10,000 steps every day!”

That’s ok! Do whatever you can! I started out walking, but now I am finding I am really enjoying yoga! (never in a million years thought I’d ever say that)

Find something you LIKE to do, that get’s your heart beating a little faster, and DO that….. consistently.

That’s the main lesson I’ve learned from Atomic Habits….

The core premise of James Clear's bestselling book Atomic Habits is that tiny, seemingly insignificant changes compound over time into massive, remarkable results. Improving just 1% better every day adds up to being 37 times better by the end of the year

Consistency is key.

Over the last year, when I would stop walking, or slide back into my familiar sedentary routine, my weight would stall or start going back up. You have to be consistent. Even if that means just walking to the mailbox and back - do it every day.

In the last year I have tried:

• walking 10k steps a day

• just walking 30 min a day

• closing my exercise ring on my Apple Watch (however I got it done)

• bouncing on my rebounder

• using my walking pad in rainy weather

• I even got a free elliptical sent to me

• I played VR beat saber

And now? I have been doing something called DDP YOGA. It’s basically a 30 min version of regular yoga moves with some old-school calisthenics thrown in and marketed by former 2-time WWE heavyweight champion Diamond Dallas Page.

But once again - here’s the thing. I have been doing it EVERY DAY for the last 24 days in a row. It might not be very pretty, and I’m sure my forms need improving, but…

Consistency beats perfection every time.

So here’s your motivation and your challenge for today….

1. Find some kind of activity that you LIKE to do

2. Find 30 min of your day you can do it uninterrupted

3. Find someone who will help hold you accountable

4. Do it again tomorrow.

5. And the next day. And the next.

Try it for 30 days and see if you see any improvements.

I have a feeling you will.