I Lost 95 Pounds in Under 7 Months With These 12 Steps

YouTuber Thomas (GettingMyLifeBack) lost tremendous weight by following 12 specific steps that not only set him up for success but may help you, too. “I have lost a total of 93.6 pounds since January 2nd, 2024,” he says. “In less than seven months, I've been able to lose the equivalent of two 50-pound bags of cement, one baby calf, or about 93 and a half one-pound tubs of butter. That's kind of a big deal for me, at least. Now, my starting weight was very, very, very high at 326.6 pounds, and my target weight of 175 pounds is also a fair bit away, but we've now crossed over the threshold. We are less than 60 pounds away from my target, and we are going at it with a vengeance.” Here’s precisely how Thomas lost the weight—and will hopefully reach his goal!

Eat Less

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Thomas’s first step was to go into a calorie deficit. “That was my first step on my weight loss journey,” he says. “It was just focusing on a calorie deficit. There was nothing to do with nutrition. There was nothing to do with healthy eating. There was none of that. You might be shocked, but my focus, my sole focus, was calorie deficit.”

Focus On Healthy Foods

Start adding healthier choices to your diet, Thomas recommends. “So next for diet is to start focusing on healthier foods,” he says. “So start focusing on maybe incorporating a little bit more of a healthy diet, just a little bit here and there, right? Conscious decisions that are just a little bit better.”

Phase Out Junk Food

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Thomas stopped eating junk food completely. “I did go pretty much cold turkey with junk food and with soda specifically from the get-go,” he says. “But that was also really, really difficult. And there were times when I felt the pressure to the point where I wasn't sure if I could. Now I know that that was my mind playing tricks on me, but I would say this is probably your third step. This is where you should be starting to work a little bit more on healthier eating and just focusing on that calorie deficit beforehand.”

Maintain Deficit

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Thomas changed his calorie deficit as he lost weight. “Maintaining the deficit is really easy, but you really, really need to focus on constantly adjusting that deficit,” he says. “If you lose 20 pounds, your deficit will not be the same as it was when you were 20 pounds heavier. So my marker is every 20 pounds. Readjust, reevaluate, and then give yourself a new calorie deficit. I stress this a lot: calculator.net is a great website. You can put in anything, your height, your weight, and how much you do, and it'll give you some estimates there. I stick to that, and the proof is in the pudding.”

Move More

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Thomas advises moving throughout the day. “That is basically just making conscious efforts to park your car maybe a little bit further away from the store or get up from your desk at work, whatever that may be. Just consciously make an effort.”

Schedule Exercise

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Make an effort to do some exercise every day. “So that is starting to think about, let's do something, maybe a walk every day, maybe a walk every other day. Just do something that is out of your norm,” he says. “Just get yourself out of your comfort zone and just into a bit of a rhythm because that's going to be setting you up for future success.”

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Become More Active

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Thomas recommends slowly figuring out your workout routine so that you don’t get injured. “Gradually increase focus on quality before quantity,” he says. “So while we're getting excited and starting to move more and thinking about signing on for all these exciting gym memberships and stuff, and spending hours and hours to the gym, try and focus on making sure your form is right, making sure that what you're doing is safe, that you're not opening yourself up to possible injuries.”

Increase Exercise

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Once you’re comfortable with exercise, it’s time to make it more structured. “You should start to come up with a dedicated workout plan, whether that is going to the gym, whether that is going out, hitting the streets here and just going for a run, whether that is doing a home workout, but just start to come up with an idea,” he says. “Say, you know what? Every Monday, Wednesday, and Friday, I just want to do half an hour and 20 minutes of exercise. Just focused exercise doesn't have to be difficult. My workouts, as you guys can see from home, are all I can do, and they didn't cost a whole lot of money. There's very little investment, but just focus on carving out some time to do that.”

Love Yourself

A huge part of weight loss is practicing self-esteem. “For my mental shift, that was basically to love myself,” he says. “Now, that might sound crazy and hippie-dippy and whatever you might think, but I've heard a lot of people say that you really need to tell yourself that you are worth it. You need to tell yourself that you can do it. And so that's what I started doing. It might sound crazy, but that is what I do. Every morning, I wake up, stand there, brush my teeth, look at myself in the mirror, and say, you can do it.”

Self-Reflection

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Don’t shy away from learning why you became unhappy in the first place. “For the mental shift that's going to be locating the root of the problem or problems,” he says. “There is usually something that has led us to gain weight. There is usually some kind of underlying symptom, whether that is being bullied at school, whether that is feeling inadequate in your job, whether that is a lack of companionship, or whether you just want friends. It can be anything. But taking some time to soul search and to try and really pinpoint what those are.”

Face Problems Head-On

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Don’t run away from your problems and fears. “If you're lonely and you feel like you don't have any friends, go out there and try and make some friends,” he says. “I know it's difficult, and I know it's scary. I know that more than a lot of people, but make the effort to go out there. Maybe you know somebody at work that you think could be cool, and it might work out. It might not. If you have anxieties or you were bullied in the past, you might need to talk to somebody about it. But make strides towards tackling those issues that have given you these kinds of roadblocks and bumps in your life. If you tackle them, you'll be better off in the long run.”

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Rebuild Your Relationship With Food

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Thomas changed his mindset and stopped seeing food as just a reward. “This is something that I am still very, very much working on,” he says. “I'm still kind of in the heat of battle with just changing how I perceive food. It is fuel. It is sustenance. It doesn't mean you can't enjoy it, but food was a reward to me all the time. I had a long day, let's eat some food. I had a good day, let's eat some food. It's Friday, let's eat some food. It's Saturday, let's eat some food, right? So food very quickly became like, oh, let's have food for every single occasion, good or bad. And don't get me wrong, there was a part of me that was feeling so good, getting just to pick whatever I wanted. But again, there is also a point where you realize that that number is doing you nothing but harm.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.