I lost 120 pounds in less than a year - these 5 small habits kept my weight loss on track

"Rather than following an extreme diet or weight-loss plan, I relied on forming small habits to shape a new routine and help me get back on track. The changes didn't happen overnight, and some days were harder than others. They were always worth it, though. These habits helped me lose 120 pounds in 10 months and get back to a version of myself I didn't think existed anymore."

"Understanding how crucial a healthy diet is for weight loss, I made an intentional effort to find meals that were simple to make, nutritious, and tasty enough that I'd want to eat them on repeat. The key was making one small change to my meals to avoid growing tired of them. I rotated topping my meals with small portions of hot sauce, sugar-free barbecue sauce, and yum yum sauce."

"At their core, the meals stayed the same, but the flavors changed, making the dishes feel new and exciting. Small switches kept me consistent, and that consistency stabilized my hunger."

After a Division-I football career ended, the author experienced identity loss and gained weight to 300 pounds due to lack of routine and purpose. Rather than pursuing extreme diets, the author adopted small, sustainable habits to rebuild structure and achieve weight loss. Key strategies included making intentional food choices that were simple, nutritious, and flavorful enough to eat repeatedly. Meals centered on eggs, ground turkey or chicken with vegetables and rice or potatoes, with variety created through different sauces and seasonings like hot sauce, barbecue sauce, taco seasoning, and marinades. This approach prevented dietary burnout while maintaining consistency. The author also explored new physical activities previously avoided during football career. These incremental changes resulted in 120 pounds lost over 10 months and restored a sense of self.

Read at Business Insider