A man who lost 30lbs in a year has revealed the simple weight loss tricks that were the key to his success.
Michael L Hicks, senior editor and resident wearables and fitness expert at Android Central, recently talked about the healthy habits he adopted to take control of his weight.
The writer, who lives in Walnut Creek, California, speaks candidly: He detailed the technological tools which helped him go from 225 pounds to 192 pounds in just one year.
He attributes his success to using a scale with body composition data, a smartwatch to monitor his daily steps and a Google Doc to help him track his path.
Michael also changed his perspective, explaining, “Weight loss is a marathon, not a sprint. If you’re motivated to meet your monthly goals, it doesn’t matter if you fall behind a few days, as long as you try to make up for lost ground in your spare time or catch up the following month.”
Michael L Hicks, senior editor and resident wearables and fitness expert at Android Central, recently talked about the healthy habits he adopted to take control of his weight.
The writer, who lives in Walnut Creek, California, candidly detailed the technological tools that helped him go from 225 pounds to 192 pounds in just one year.
Michael had a rude wake-up call last July when he found out he was close to being labeled medically “obese” after weighing 225 pounds.
“My weight gain took me by surprise,” she said, although she had previously led a healthy lifestyle.
‘I ran consistently throughout my 20s and 30s, and a lifestyle based primarily on walking in Boston and New York City kept my body fairly healthy.
‘I was never conscious of adult concepts like restricted eating, even as my metabolism slowed, my pace dropped by minutes per mile, and my belly and love handles grew steadily.’
She said her weight gain was exacerbated by the coronavirus pandemic and after her extra pounds led to a foot injury, she decided to make a change.
Now, a year later, his efforts have paid off and Michael was eager to share the secrets of his success.
First, Michael urged people to invest in a tool to track progress.
Her chosen equipment was a scale complete with body composition data, giving her a more detailed look at the bigger picture of her journey.
Her equipment of choice was a scale complete with body composition data, which allowed her to get a more detailed look at the bigger picture of her journey.
Unlike a regular scale that simply provides a number, the body composition scale provides context regarding the percentage of your ‘body fat, muscle, visceral fat, basal metabolic rate, hydration, and a few other metrics.’
Michael stayed consistent weighing yourself twice a week, on Wednesday or Thursday, and then again on Saturday or Sunday.
She stressed: ‘Weighing yourself daily puts too much obsessive emphasis on everything you do on a given day.
“But weighing yourself once a week leaves you without context to know if that data is accurate or just a fluke.”
Michael also took the opportunity to emphasize that weight loss success is not linear.
“At times, I gained or lost weight solely based on increased muscle mass or hydration, while my body fat stayed the same,” she wrote.
‘Most of the time, I would lose body fat after a hard workout and then my body would naturally regain some fat over the following days.’
Over the long term, Michael’s body fat dropped from 25 percent to 19 percent, even though his body “naturally fluctuates” from day to day.
Michael stayed consistent by weighing himself twice a week, on Wednesdays or Thursdays, and then again on Saturdays or Sundays.
Additionally, Michael explained how he used a simple Google Doc to document his progress instead of any mobile app.
The writer then revealed that the second habit was keeping track of his steps with the help of a smartwatch.
In August 2023, he pledged to walk over 10,000 steps a day for a month, bringing his total to a staggering 374,000.
She urged: ‘Daily walks take away between an hour and a half and two hours from my day to walk, shower and drink water – hours I would normally have spent sitting and snacking.
‘For people with a sedentary lifestyle and a lot of weight to carry, long walks are both a mental distraction from cravings and a low-impact physical activity that won’t leave you too tired to exercise the next day…
‘Just buy some good running shoes with comfortable insoles to protect your feet before you start, and choose podcasts or audiobooks to fill the hours.’
Additionally, Michael explained how he used a simple Google Doc to document his progress instead of any mobile app.
“I track my miles run, miles walked or hiked, steps, exercises like push-ups and squats, and a bunch of other fitness (and non-fitness) stuff monthly,” she shared.
‘I never let a setback demoralize me enough to give up completely because the Google Doc shows how much more likely I am to achieve my goals this year.’
Michael kindly concluded: ‘My advice for losing weight is simple: set aside time in your diary to walk, with or without company, and write down your progress somewhere to stay honest with yourself.’
Last but not least, Michael addressed the nutritional aspect of his regimen.
She explained: ‘My approach has nothing to do with eating exactly 2,000 calories (or less to lose weight) but rather with moderation.
“I want to lose this weight and then keep it off, and I know myself. I’m not going to give up sugar, snacks or occasional beer for the rest of my life, so I had to find a balance between indulging without overindulging.”
She advised people to focus on portion control, adding that she now buys “snack-sized options that are more expensive but less dangerous.”
Michael kindly concluded: ‘My advice for losing weight is simple: set aside time in your schedule to walk, with or without company, and write down your progress somewhere to stay honest with yourself.
‘Don’t rely on yourself to deprive yourself of delicious food for the rest of your life; instead, try to find ways to eat less than you did yesterday, while still enjoying those guilty pleasures in moderation.’
