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126 Pounds Lost, Matt White’s Weight Loss Journey

Posted on by Dr. Kells' Weight Loss

One Year Later and Dr. Kells’ Weight Loss Program Still Works!

Hi, my name is Matt, and I’m a recovering stress eater. My journey started with Dr. Kells’ program on June 15th, 2020, weighing 321.8 pounds, with the heaviest weight measured at my annual physical at 325. Today I look like a completely different person with a weight of 199 pounds for a total weight loss of 126 pounds.

Where I Was Before My Journey

You may be reading the reviews on Dr. Kells’ Weight Loss for yourself or on behalf of someone else you care about in your life. I encourage you to read my testimonial and hear about my struggles with weight control, food addiction, and my life-changing journey with Dr. Kells’ Weight Loss. I will also attempt to address some of the concerns brought up in other reviews that could weigh your decision. Finally, I hope to encourage you to begin your journey and start the first steps towards a healthier and happier version of yourself.
Dr. Kell’s program saved my life. Four years before I started Dr. Kells’ Weight loss, I was 225 pounds and a BMI of 31.4 and had just completed one of many fad diets to cut weight to stay within US Army regulations. For 16 years, I killed myself through extreme workouts and fad diets to meet US Army weight standards. My fight with weight control started with bad habits formed as a Wrestler in high school. From 14 to 38, I can’t remember a single year that I wasn’t worried about my weight. Over this period, this worry grew into stress, which amplified weight control issues like jet fuel.

When I was young, food was my addiction, and exercise was its evil stepsister. My weight control answer was to eat what I want, drink what I want, and exercise more. Plus, I didn’t want to miss out on the next great food activity, even if it was every day and to my detriment. This lousy logic was that I can always burn it off tomorrow. Therefore, hour-long physical training sessions would turn into two and four-hour-long sessions. Extreme exercise plans involved wearing a plastic suit and exercising in a sauna. These tactics were a staple of my workouts and what I thought only worked to control my weight. However, I would see how unsustainable this approach was in later years.
As I focused more and more on physical fitness, I became arrogant about my level of expertise. Nobody at the time could convince me that what I was doing was wrong. Later in life, I would realize that brute-forcing my way through weight control and fitness had a hard expiration date. Additionally, my workouts would run in extreme cycles. I would cut weight, surge my exercise for a month or two, and then complete a hard left turn towards food. The underlying issue was that I was self-medicating an addiction through food for one moment and then exercising the next.

Fad Diets Don’t Work

Much like exercise, I became a self-taught expert on the fad and extreme diet plans. Unfortunately, like my radical approach to dieting through training, these unsustainable “diet plans” would eventually catch up with me too. Here is a list of the “diets” that I subjected myself to over twenty years of my life to bring things into perspective. In no particular order, I have experienced Atkins, Vegan, Calorie Counting, Raw Food, Juicing, Smoothie, High-Fiber, Slim-fast/Liquid, and within the last couple of years, I wasted money on V Shred and Optavia. They all failed. Each one reinforced bad habits and allowed my weight to spiral out of control. Within months of completing one diet, I would be heavier than before. It was a nightmare that lasted decades.

Once I got out of the Army, two things happened. First, I thought there wasn’t a weight standard anymore, so my “care a lot meter” ran all zeroes. Second, my new career compounded with graduate school made the freshman forty look like nothing compared to my four-year, 100-pound surge. The truth is that in life, there is a standard. We are all held to a measure by our work, peers, family, spouses, and, most importantly, ourselves. Looking back today, I often wonder why didn’t I see it. I didn’t want to see that the apathy of a standard compounded by the stress reshaped my perspective on how I viewed the man in the mirror. I was too worried about work, school, and, most of all, I believed “I deserved it.”

What does that mean, “I deserved it?” The “I deserve it” mentality is the mental demon I had to face, but I had no clue how to approach and defeat it for decades. Specifically, I looked to food as my self-medication, my reward, my punishment. I deserved to have that food for every reason other than the true purpose of food. Now don’t get me wrong, I understand that we are a culture that puts food at every event’s centerpiece on the table. What I am talking about here has nothing to do with letting your hair down on holiday. I am talking about a mentality that makes every day a food holiday for coping with stress, pain, success, failure, and just about every shot of human emotion outside the marginal baseline of life’s tempo.

Poor Physical Health

At the infancy of COVID-19 in March of 2020, I had what amounted to the worst health physical of my life. My all-time high weight was now 325 pounds. Worse was my blood work report. Across the board, everything had me headed towards a one-way trip to a dirt nap. My liver was in a total rebellion over the alcohol and energy drinks that were part of my unhealthy lifestyle. Cholesterol was high, and blood pressure was high. Physically everything was difficult because I had put over a hundred pounds on a body already beaten by years of combat service. The doctor gave me a hard time about my weight, and I left my medical-physical feeling defeated. In hindsight, I have realized that primary care doctors are the worst at addressing obesity. In the perfect world, this would have been a Rocky movie, and you would have seen me fall back on my physical fitness skills and whip myself into shape with my doctor’s motivation fueling the fire inside me. Unfortunately, I “deserved” to make myself feel better; this is the real world, so I ate.

The most important thing to understand about making a permanent life change is that you genuinely have to want to make that change over all other priorities in your heart and spirit. Dr. Kells, your spouse, parents, nobody can do this for you. The desire to change is vital to understand if you’re looking into the variety of nutrition programs on the market, especially for someone you love. Every person will fail with any nutrition program if they don’t make the mental leap to change for the better. Sometimes it will be a lot of different reasons for someone to say, “I feel terrible, I want to be better, and I need help.”

It took several different situations in my life over the last couple of years to finally get to the point of asking for help and developing an unbelievable fortitude for change. You would think my medical-physical results would have been enough to get me on track, but it wasn’t. The medical-physical happened in March, and I started Dr. Kells’ Weight Loss in June.

Four significant factors ultimately created the desire to change. My health status was the first but not the most influential impact on my decision. Second, and even more effective in changing, was the logistics of being obese. Everything in my life earlier this year was so much harder physically. Common everyday activities became a stressor. You or a loved one might be in the same situation as I was. Getting in and out of the car requires distorting your body to gain access to the cockpit. The belly prevents me from sitting down in my car, and I hit my head on the door frame. You start to forget a time when the steering wheel didn’t rub against your belly. The seat never feels like it is in the right setting, and long trips are a nightmare on the back. Logistically getting dressed becomes a chore. Gone are the days of slipping on socks in seconds. At my heaviest, I would have to sit down, pull my leg up, and crunch hard to reach my feet to pull on the socks with a gasp. My workout of the day became getting dressed, and this fueled my frustration. Everything from going to the bathroom, showering, even eating without slopping myself became a taxing event.

The third factor which happened between March and June was the fear of death. My wife told me I was killing myself. On top of that, COVID-19 was killing thousands of people with health conditions. At the time, I was a prime target. I didn’t want to die in my 40s. My life had so much more to live. With these thoughts came strings of feelings that I wanted to be better for my kids and wife. For the last four years, I have missed out on a lot of activities being obese. I couldn’t imagine being dead and missing out on everything to come. This realization of self-preservation wasn’t a lightbulb moment last spring. No, it happened through many discussions over walks with my wife.

Daily Walks

Between March and June, and out of lockdown boredom and cabin fever, my wife and I started walking every day. To the spouses who are struggling with the emotional pain of dealing with an obese, unhealthy partner. Here is the secret weapon to success in getting through to your partner who needs help. Without going for walks and having those daily chats with my best friend, I wouldn’t have reflected on the importance of living. Most important, I wouldn’t have eventually opened up about all the factors weighing me down about my obesity. If you have someone in your life that needs help, I recommend daily walks. We started short, which was a minor factor in my rationalization of how bad things had gotten, but that’s okay. At first, it was a ¼ mile, and slowly, the walks got longer. However! These walks did not help me lose weight directly. Weight loss happens in the kitchen, not in the gym or through exercise. What these walks did was set the conditions for weight loss through mental fitness rather than physical fitness. Walking with my wife helped me open up emotionally and prepare me for the weight loss journey mentally and physically. I tell people now that the silver lining of COVID-19 is that if we hadn’t had the lockdown, I wouldn’t have started walking with my wife every day, and I would be even worse off today.

The nail in the coffin for my obese life and the fourth factor that was the ultimate catalyst for change was my every day relationships and interactions with people. My weight was having a significant negative impact on people, which created lasting impressions. The second-order effect these interactions had on my life would become the fourth deciding factor to change. I will spare you the time to explain every encounter and how my weight impacted my ability to form healthy relationships with family, friends, supervisors, employees, and customers. My lack of control over a healthy lifestyle directly resulted in lost opportunities in every aspect of my life. These four factors lit the fire for change in my belly, and I decided to put my health first above all else. My health as a priority above all else was not a selfish decision but rather a decision to become the best version of myself to improve those relationships around me and become a positive force. Dr. Kells’ custom nutrition plan for me was the set of tools and vehicles that would ultimately reshape my life physically, mentally, and my interaction with the universe around me.

You’re probably wondering what Dr. Kells’ Weight Loss program and my weight loss journey were like for me?

Bottom line, nothing in this world worth having comes to us quickly, but self-discipline is the daily roadmap to those worthy achievements. To get to where I am today was extremely hard but worth more than any benefit. If you want to be healthy and are currently obese, you will have to work very hard. There is no getting around it, but the value at the end of the journey is unexplainable and worth every minute of that effort. Speaking of value, my wife, at the beginning of the weight loss voyage, asked me how much I would be willing to spend to be skinny for the rest of my life: my reply, all of my Army benefits, individual retirement, and every asset I own. So the first step of the journey was not disappointing myself with the investment in a program that I knew would work as long as I had self-discipline.

My Weight Loss Journey with Dr. Kells

My journey with Dr. Kells’ Weight Loss truly started on June 9th, 2020. That was the day I had my new patient consultation. I was very fortunate to have my consult with Dr. Kells herself. I believe that God intervened and put the right person smack dab in my path to provide me with my moment. What is the moment? Sometimes I call it the ah-ha moment or the moment of clarity. In basic terms to describe a complex feeling, my ah-ha moment was a decisive point where I realized that my life had to change forever. Dr. Kells is very good at helping people reach this mental state where one realizes at that precise time that if I don’t fully commit to a lifestyle change that my path is going to lead to my destruction.

I remember my meeting with Dr. Kells very vividly, even almost a year later. Because of Covid, everything was virtual. First, she asked me about my circumstances and what I wanted out of the program. Then, she went through the process and how it would be different from all the other diets I had failed. Dr. Kells explained some of the rules and limitations, but most of all, what impressed me the most was that she didn’t sugarcoat how hard the program would be for me at my current weight. That I would have to transform myself and that I had to be fully committed to permanent change. However, the most memorable part of our conversation was when she told me that if I stuck to the plan and followed it with strict discipline, I would reach my goal. Once I get to my target weight, I would learn to keep the weight off for the rest of my life. Then she asked me, “Are you prepared to make these changes?”

That moment, that very second, I sat silently in thought. I thought about all that stress, all that weight, all those reasons why my life just sucked at 325 pounds. Then my focus changed on what I would have to do to become better forever. I thought to myself, I am never going to eat the same way again, but that is okay because, in the end, I will be better. I didn’t know what better would look like; all I knew was this Doctor told me that if I followed her plan and with little to no exercise, I would reach my goal weight. That’s when I told her I want to never worry about my weight again; I want to do the program. That was the ah-ha moment that created a fire in my belly for change like no other passion before.

How Did I Shape My Approach?

First, I shifted my discipline. For example, I had sacrificed for everyone else’s mission in my life and put my health as a second priority, second priority either as convenience or necessity. So, I shifted that same discipline towards a mission to get healthy. I was now the center point, and a priority target for this mission, but the end state was to enjoy life with all of you in my life. One of the things I coach people on with this subject is that it is essential to change the mindset from sacrifice for others. Instead, they need to sacrifice for themselves, to be there for others for the long term.

On June 12th, I picked up my plan and supplements from the office, armed with my nutrition plan in hand and lots of reading. The drive was hard, and the burn was real; I reflect on that period sometimes today. There are few periods in my life where I was so determined to get out of one situation by going headstrong into a new direction, such as this new lifestyle path.

Orientation of the plan gave me great insight as to all the critical aspects of the program. The staff covers all the rules and purposes. They go into great detail on the function of the different types of foods and supplements. I left the meeting feeling excited and eager to start my journey and an overwhelming responsibility not to fail. After talking to hundreds of people who have done this plan, I will say a correlation between those who make their goal weight is reading every page of the book. I think I read it twice front to back before my official day 1. Some sections probably more than five times. I’m not going to lie; it’s a lot of material. But, the more I grasped the plan, the easier it was to execute and stay disciplined. It also didn’t give me wiggle room for mistakes that could later form wedges in my progress.

Day 1 and 2, I didn’t have to put much thought and effort into the first two days on the program, just lots of eating. It sounds counterproductive, but it had a purpose. The way the plan works is to get your body ready for all the detox, vitamin, and metabolic supplements for the first tier of weight loss on the program. To my surprise, it was my last weekend as a big boy eater. So I crushed it. The commencing of the journey was saying goodbye forever to “fat Matt,” so I went out with a bang. I ate a crap ton of food.

Day 3, the journey begins. During the first two days, I didn’t weigh myself. I figured I was eating a lot and day three seemed like my heaviest after a two-day feast. Before day one, my last recorded weight was 325. After two days on the supplements and eating what I wanted, I still lost weight. The morning of day three, my journey began at 321.8. Instead of feeling shame, I felt invigorated, probably due in part to the great supplements but also because I was determined never to see that number ever again. All I had to do was stay disciplined and stay on plan.
The first ten days were all about getting organized, setting routines, tracking progress, and, again most important, staying disciplined. I knew the most challenging part of this journey would be the first 10-14 days. If I were going to slip or quit, it would be in this time frame. Fitting the plan into my life was priority number one because my health was priority number one overall.

Honestly, I can’t remember what order over the first ten days I figured out solutions to adapting the plan into my daily life. However, I don’t think it matters. For those of you reading this, my lifestyle may be precisely the same or different, but these are some of the early actions I took that built the foundation of success to reach a 126-pound loss.

1. Understand the Plan

First, as I said before, I read the book cover to cover multiple times. I fully understood the plan and the well-defined rules. Lesson number one, I didn’t deviate from the written program or ask for lots of substitutes, except for one thing that I will address later. I did ask for clarification if something in my manual seemed vague, but I didn’t try to get exceptions. I see people on the same plan as I; they look for many loopholes, grey areas, and substitutes. Don’t do this. Follow the protocol and manual as written. I promise you if you do this, the weight will come off.

I am not a picky eater; I love all food, well, except skittles. My advice, if you’re a picky eater, dig deep, and try something new. What is more important in your life is playing with the grandkids and retiring healthy. Continuing with an unhealthy relationship with food will eventually cause your early death. To recap, the first thing I did to organize myself was read the program and follow the rules.

2. Reduce Stress Triggers

The second thing I did to set routines and organize myself came from the reading on stress in the weight loss manual and the negative impact stress had on weight loss. I was inspired to reduce the stress triggers in my life. Breaking out the pen and paper, I wrote out all the triggers in my life that caused stress or caused me to eat. I took that list and reordered it from easiest to most challenging to eliminate from my daily life. At the very top was politics. The second was social media. Those who knew the old Matt know I was an active social media debater on all kinds of topics within politics. I watched the news and stressed out over so many things that were out of my control. Add on the COVID-19 current events at the time, and I was a powder keg of stress. What I could control was pulling away from social media and turning the news off. Pulling away from social media meant deleting all social media apps off my phone. I went through every post for the last ten years and scrubbed all the content for anything political. I also let people go who I thought were not healthy influences. Boy, that felt good just to let go of that part of my life. I escaped from political discussions and focused on what I could control in my life.

Another thing on that list was late-night TV watching. I was getting horrible sleep at night because I was so big and had sleep apnea. Staying up late was compounding the stress issue. The TV couch is also 12 feet from the food pantry. Cutting the TV off in the early evening was hard, and it might be too big of a hurdle for many people. During COVID-19, I found it to be the hardest stressor to eliminate. In the first few months of the program, I went to bed early and took late evening walks to escape the pantry temple that called me to worship every snack food.

Keeping my weight loss journey secret is the third most impactful and controversial method for reducing stress in my life. This decision came about for a few reasons. Lets, rip the band-aid off because the truth hurts, but you all need to hear what I have to say. First, I love you, but many of you stink at nutrition and weight management. There is a reason that 42.4% of you are obese. I am sure you can relate to this situation for those who have struggled with weight loss and management. You start a diet, you’re excited, you might see some gains or even lose a noticeable, but not necessarily the goal-setting amount of weight. Then, you start telling friends and family what you’re doing. What happens next? Everyone and their mother is now a registered dietician debating your approach. I am sure there is some reasonable psychological explanation for why friends and family do this, but I know now that I made the right choice. By not telling anyone, I didn’t set myself up for failure. I didn’t have to have those uncomfortable conversations on the latest diet fads. “Hey, bro, are you on Keto or Atkins?” Yeah, no thanks, I’ll pass.

The other reason for keeping a secret was that the goal became more satisfying and attainable. Being off social media made this approach more attainable. As I got further along in my journey, the secret was harder to keep, but each 10-pound hurdle became more satisfying that I was meeting my mission, and it was about my health and proving to myself I could achieve my goal. The old way, telling everyone before completing the plan, would have deflated the thrill of the journey.

I did have a tiny support circle that knew what was going on with my weight loss journey. The sphere of trust was kept small and based on the talents of each person. My wife was the one to guide me through every step of my transformation, and I couldn’t have had a better accountability partner. I picked two of my cousins for the support circle. One cousin has unconditional love and is a born cheerleader. The other is a master fitness and nutrition expert who had her journey and who I knew would be the voice of inspiration and truth. I didn’t want to disappoint either by not meeting my small goals. I had an outer ring of knowledgeable people, but they had no idea of the impact of the nutrition plan. These folks fell into two categories; I chose to tell group one about the program in hopes they chose healthy lifestyle changes for themselves. The latter found out because I went on vacation early in my journey, and there were many questions about my strict eating habits.

To recap, the second step to set routines and organization; I found several ways to reduce stress in my life. These spanned from creating a support circle, keeping the journey secret to eliminating stress triggers such as TV and politics.

3. Set Standards

The third change I made to organize myself to apply the nutrition plan was to set standards and eliminate barriers and disruptors in my routine. Most of these are small minor changes that are nutrition plan specific and don’t require a great deal of explanation. Here is a list.

  1. Supplements went next to my bed to remember to take them first thing in the morning and the evening.
  2. To cut down on prep time, I purchased pre-cut onions, tomatoes, and other veggies. Certainly not a cheap option, but a practical one. Still cheaper than being a type 2 diabetic.
  3. I kept my manual in the kitchen with my morning routine items like protein powder. This way, I could log my entries through the day and be off to a great start.
  4. I used a fitness app to log my weight every day to track variances and trend lines. Recording my weight and seeing it in graph form taught me a lot about my body fluctuations in weight.
  5. My menu items lasted for 3-4 days, and I kept it simple. I didn’t add too much variety from meal to meal. Menu variety came from my interval at the grocery store. I decided to shop like a European and go way more often and buy less.
  6. I used one water jug that was precisely 1 liter. A single large water jug helped me track my water intake a lot easier, and it prevented others from using it on accident.

The biggest test that I had at the beginning of my journey was to go on vacation. I say this because the holiday became the challenge to prove that I could do this nutrition plan as a feasible long-term solution and an obtainable lifestyle change. Approximately 20 days into my nutrition plan, my whole family went on vacation for 30 days. The discipline and the daily temptations that I would encounter would set the foundation and building blocks for me to succeed for the rest of the year. I knew that if I could go on this vacation, if I could make it 30 days without deviating from my plan, I could reach my goal and ultimately change my lifestyle.

What I learned from this vacation was the concept of a vacation meal. From my talk with Dr. Kells, she encouraged me to learn to enjoy the holiday and not feel shame in having fun while eating foods, not on the plan. I would maintain my weight and live an everyday life healthy, but still, have fun! The one thing I did that deviated from the nutrition plan was to create a vacation meal every month. The vacation meal was born on the 4th of July 2020. During my family’s 30-day road trip, I decided to dedicate one dinner to cutting loose and eating whatever I wanted.

On July 4th, I did just that, and I had an enormous crab feast with all kinds of sides and drinks. I learned three important lessons. First, eating that much after 20 days of detoxing and weight loss is a recipe for the worst kind of food hangover. Second, the weight gain was shocking, but it came back to normal after 72 hours, even more shockingly. That is an important discovery. A lot of people fall off the wagon with one mistake. They feel shame when they see their weight after having a bad day or meal. My body on a typical day fluctuates 2-3 pounds. Adding a vacation meal to an ordinary day extends that margin, sometimes up to eight pounds. The weight shifts lead me to lesson number three, get back on plan the very next day! It’s not the end of the world. I had 99% more good days than bad at that point, but that one vacation meal was a huge morale booster. In the future, I decided to select one meal to cut loose once a month and be on vacation. I looked forward to that meal every month! More importantly, I enjoyed birthdays and thanksgiving, and other special events in a whole new way, a whole new lifestyle.

My Struggles Throughout My Weight-Loss Journey

Okay, people, here is where I will pull off the nice guy band-aid and give yall a dose of reality.


If you currently are like I, you will lose a considerable amount of weight in the first few weeks while on plan; IF YOU STICK TO THE PLAN. However, that rate of loss is not sustainable forever. I had micro plateaus after about 20-30 days. The key to pushing through plateaus is first having patience. Your body is going through a considerable change. You will start having natural cycles of small plateaus and drops throughout each 30-40 day period. Second, you can’t just be good with three out of four parts of the plan and expect to push through the plateau. The nutrition plan, supplements, water intake, and getting good sleep while reducing stress in your life are all parts of the weight-loss engine that depend on each other. I found that I was having a hard time maintaining a steady rate of loss from week to week; it was almost always contributed to me failing in one of these four areas. More often than not, for me, it was water intake or stress.

You’re going to have your significant plateaus. They become substantial psychological walls. Again be patient with your body. Open your graph of weight loss and appreciate what you have accomplished up until that point. If you give yourself the when and reduce stress, it will be easier to get through it. Next, go back to the first day. I only had to do this once, and it worked big time. For 7-10 days, go to two shakes a day, and your one meal on the plan. I also did my meal at lunch rather than dinner, making sure the dinner shake was before 5:30 pm. Shifting my eating schedule created a more prolonged, healthy fast through the night, allowing your body to process fat. Drink tons of water! Lastly, if you have been on the plan for a long time and have lost a significant amount of weight then hit an extensive plateau, it might be caused by going too hard into exercise. Exercise can, for some, increase cortisol and make it harder to lose fat.

Keep top of mind: If you lose too much weight too fast, you will have loose skin issues. On the other hand, a slower pace of loss will allow your skin to have more elasticity.


It happens, constipation will probably occur around day 30-40. To overcome this issue, go to the DKWL E-store and order a big bottle of magnesium. I take about 800-1000mg a day. No problems after that!


Your body will be changing, and so will your sleep and sleep cycles. I found that it was hard for me to sleep all night in the first weeks. I had tons of energy, plus I sometimes woke up hungry. Men will have a massive surge in the sexual drive for the first few months as the body detoxes and reset its metabolic balance. An increase in the old libido will also wake you up from time to time. After a couple of months, I found myself going to bed earlier and getting longer sleep. Going to bed earlier was also designed to prevent watching TV, which notoriously attributes to late-night snacking. It also reduced stress for the reasons I discussed over plateaus.

If you have a giant body transformation as I did, you will notice a couple of changes that are kind of funny. I’m a side sleeper. After I lost 100 pounds, I started having issues getting comfortable because my knees were so boney. I couldn’t remember the last time my knee bones were together while sleeping. My fat use to a cushion, and now I had this whole new feeling to get adjusted to while sleeping. Additionally, my weight had contributed to the breakdown of our mattress. I found that I was having lower back issues after losing weight due to a broken bed.


People always ask me, doesn’t it cost a ton to eat clean. I always counterargue right back that my bills went significantly down. All my bills went down except for my wardrobe! The best piece of advice I can give folks who have a lot of weight to lose when you go down a size donate your clothes to others. Get your old clothes out of your house as soon as possible. The exception is your one set of most oversized pants/shirts to use for before and after photos. Along the journey, to cut costs, I purchased second-hand clothing as I needed it to fill out my wardrobe. If, but really when, you achieve the big hairy audacious weight loss goal as I did, you will have to buy a whole new wardrobe. Purchasing an entirely new closet of clothing is such a significant but great problem to have! Buying all new clothes will make you feel so good and so sexy and so confident. Just remember, do not give yourself an out; if you’re a size 34, don’t have old size 36s and 38s laying around.

Be a Good Influence

You’re going to want to be a good influence. At the end of your journey, you will want to shout out above the rafters to everyone who will listen about the importance of eating clean, being mindful, and having balance. Don’t let the curmudgeons get you down. You will have friends, family, coworkers, and many more assume that you did this challenging thing the easy way. It will get back to you that so in so said you got bypass surgery or some other radical treatment. That wasn’t on me, nor is it on you. It’s that person’s box that has framed their judgment. I stay strong and do my best to lead by example as a good influence.

This journey did allow me to save others’ lives. I had to learn to be a good influence but don’t be a pain in the butt. I realized now I am that skinny guy and how I felt about the skinny guy trying to advise me when I was big. When trying to save a life, the best approach is to listen, ask questions actively, and not pass judgment or tell the other person what he or she needs to do. Most are not ready to change, and that is okay; I am always now the rock in their life as a good influence and source of inspiration when they are ready.

Most importantly, being a good influence gave my family a positive role model through nutrition and how I showed up to be a father. We do so much more as a family together with drive and spirit. The energy and new lease on life bled into all aspects of my life and have improved relationships throughout my extended family. However, not all family members were too excited to adapt to my new lifestyle. I found that I had to conscientious that my journey didn’t need to be their journey. My best approach is to lead by example, provide sound advice, and not let my plan disrupt their plan.

The Battle Is for Life

The last struggle is that I still struggle. I am still the same person, and I still suffer from stress and the need to kill that stress with food. That probably will never change. However, I have learned to have fun and keep the demon at bay with what I learned from Dr. Kells’ Weight Loss. I am scared to death I will fall off the wagon and gain all the weight back. I use that as motivation to keep mindful of my plan. I know the math probability is against me, but I said this is not a diet but a whole life change at the beginning of this journey. So screw the odds, I got this, and so do you.

Tips to Achieve Healthy Weight Loss

I want to impart my top 10 words of wisdom to be successful in the long term.

  1. You must want to change to get better. Unfortunately, nobody, not your spouse, mother, or even Dr. Kells, can do this for you. It is your journey to walk each step. However, you have lots of people ready to walk with you.
  2. Success comes from framing your mindset for a lifestyle change. One must accept they will never eat the same way again, but the new method will be exciting and enjoyable. Stay as disciplined as possible in the program.
  3. Do not get discouraged if you mess up. Try to control the time and measure your misstep from the program. I designed a holiday cheat meal once a month. Each meal has a psychological goal to achieve, usually dealing with portion control or the amount of alcohol or types of forbidden foods. The most crucial part is that your next meal and the next day are within your plan.
  4. Identify all the stressors in your life. Write them down, and eliminate the ones starting from most comfortable to give up to hardest. For example, I gave up all social media and changed my career. That worked for me, but you need to reduce stress in your life.
  5. Exercise for mental health, not losing weight. Keep it low intensity and focused on mental fitness rather than physical fitness. For example, I started walking a ¼ mile every other day with a partner to enjoy conversation and shared experiences. Once you reach your goal weight, exercise can become a prime variable for maintaining weight and physical conditioning.
  6. Your nutrition journey must come first. The best thing I did was go on a 30-day vacation 15 days into Dr. Kells’ Weight Loss program. It forced me early into the program to put my lifestyle and nutrition first among all priorities. I was also faced with many social and logistics challenges that provided me with the tools to get to where I am now. Once I got through the vacation successfully, I knew that I could do this for the rest of my life. The biggest takeaway is that I put my nutrition and health priorities first over all other circumstances.
  7. Keep your informed circle of trust to a handful of people who love you. Everyone these days has an opinion and will question your progress. So I decided to keep most in the dark and focus on the small victories with my closest loved ones and friends. Trust me; it will be lots of fun when you run into an old friend at the grocery store looking fantastic! It also reduces the stress of trying to meet social expectations.
  8. Establish routines. For example, I use the MyFitnessPal app to weigh myself like clockwork every morning. I love looking at the weekly and monthly graphs and the shot of motivation from seeing how far I have come. Every ten pounds, I take a picture and send it to Dr. Kells’ team. As time went on, I made meals and supplements an essential part of my daily rhythm.
  9. Do not overthink and stress over the labor of cooking. For example, I have about 3-4 different go-to meals for each meal during my grocery cycle. I go to the grocery every two days, and I keep the purchases small and more frequent.
  10. You’re going to fail and stink at some things. It’s okay. Focus hard on your strengths and minimize the impact of your weaknesses. For example, I stink at remembering to drink 120 ounces of water. However, I don’t let failures become an obstacle. When I remember to drink water, I drink a ton of water and encourage myself not to be such a slacker, lol.

I hope my experience helps you.  The journey you take will involve significant self-reflection, and not everything I did will work for you.  The first step is to want to change; everything else after that will fall into place as long as that desire and self-discipline to change is the fire in your belly.  Good luck!

A special thanks, and I love you to the people who helped save my life:  Liz White, Dr. Kristen Kells, Coach Carol Schofield, Jenna White, Carolyn Cricco, William White, and Emmett White



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