Health issues have a way of tapping you on the shoulder, demanding attention. For me, it was the unwelcome companionship of pre-diabetes and uncontrolled blood pressure.
The turning point, however, arrived in a photograph—a moment frozen in time with comedian Jeff Ross. I weighed 307 pounds. Seeing myself dwarfing the "Roast Master General" was a harsh wake-up call.
It was July 11, 2021—the day my "Wellness Journey" began, and one that would redefine my relationship with food and exercise. I simply had to eat less and move more.
The realization hit hard when I faced the tangible consequences of my lifestyle choices—pre-diabetes and uncontrolled blood pressure. The photograph with Jeff Ross became a mirror reflecting not just physical size, but the weight of my health issues.
My gym and fitness plan became my sanctuary. I did high-intensity treadmill walks in the first two months to lay the groundwork, which allowed me to shed the first layers of weight.
Month three marked a shift towards resistance training, guided by a personal trainer who would teach me the basics of life-long lifting.
The gym wasn't just a place for exercise—it was a haven for transformation. HIT walks and the familiar thud of a basketball echoed through those early days, but the real game-changer was the introduction of resistance training.
Previous attempts at weight loss had been marked by lofty goals that ended in frustration. This time, I chose a different path—small, achievable goals of losing three pounds at a time.
That shift in mindset was profound—setbacks became opportunities to recalibrate, and each small victory stacked up, creating a profound resilience.
I discarded the notion of chasing rapid weight loss. Instead, I embraced a new mantra—three pounds at a time. This subtle shift in focus liberated me from the burden of unrealistic expectations.
Weekly routines became the norm, blending cardio, walking, basketball, and resistance training. August 2023 marked a turning point with the introduction of intermittent fasting. A disciplined schedule between 11:00 a.m. and 7:00 p.m. provided structure, helping to readjust and maintain a healthier weight.
Three gems of wisdom emerged—create micro-goals, prioritize sleep, and embrace resilience. The journey, I realized, is a marathon, not a sprint. Quality sleep became the cornerstone of my daily routine, and giving myself grace during struggles became a powerful ally in the battle for wellness.
The physical change was undeniable. Inches melted away. I went from a 46 waist to a 36 waist. Yet, the true transformation transcended the physical. Calmness, kindness, and increased focus became my newfound companions.
To those considering a weight loss journey, I offer a simple truth—it begins with eating and moving.
In the past, I denied myself certain foods like carbs, sweets, candy, etc. This time around, I rid myself of food denial. I don't have cheat days or reward myself with food. If I want to eat something, I do. However, I eat with intention, not mindless consumption.
Many of us make getting in shape complicated. Wellness is relatively simple. You need to add strength training, conditioning, proper eating, sleep, and repeat.
The repeat part is the hardest one. Alter eating habits, embrace regular physical activity, and understand that the journey is a commitment to becoming better physically and mentally, one day at a time.
If I could distill my journey into advice, it would be this—start today. Find movement activities that you like to do. I love to walk. Yours could be walking, running, biking, pilates or yoga, I chose an exercise that was right for me and then added resistance training.
The path to wellness isn't about radical changes but consistent, intentional choices. Eating and moving are the cornerstones, and the journey is a commitment to becoming a better version of yourself.
My Life Time gym was initially a choice for basketball, but became a community of wellness. In the solitude of my workouts, I found inspiration in familiar faces, and saw the gym not just as an expense, but an investment in my overall wellbeing.
These core beliefs guide my weight loss journey; "Eat Less/Move More," "No absolutes," "3lbs," "Baby Steps," "Start Now," and "Sleep." Each belief encapsulates a lesson learned, a choice made, and a step taken towards a healthier, happier life.
Today, I weigh 222 pounds. I have lost 85 pounds. My next goal is to lose another 3 pounds and to truly help men and women navigate their own wellness journeys.
Mark Slaughter is a teacher in Dallas, Texas and father of three boys. He trains at Life Time Gym.
All views expressed in this article are the author's own.
Do you have a unique experience or personal story to share? Email the My Turn team at myturn@newsweek.com.
Uncommon Knowledge
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
About the writer
Mark Slaughter is a teacher in Dallas, Texas and father of 3 boys.
To read how Newsweek uses AI as a newsroom tool, Click here.
