Here is me before and after, I went from 176.8 lbs to 144.6 lbs in 100 days.

![FullSizeRender 10.jpg](https://steemitimages.com/DQmUrRjFyYKp5E7ci2g351BBpJNttT9cS19KEXQQ6VJP7aP/FullSizeRender%2010.jpg)

This is the story on how I lost the weight and maintain it today.

I'm not a doctor so you should consult with one before you make big changes to your diet. When loosing weight I found that gradually increasing my efforts over time was the best method for long term success. Last year in July I started out by walking a minimum of 3 miles a day, it was the least I could do, I did this for about a week then I thought that I could do more, I wanted to see more results, I looked up serving sizes and I bought a food scale, I started logging each meal on the "My Fitness Pal" app. ![FullSizeRender 24.jpg](https://steemitimages.com/DQmTirtJPWUndsRBq5ZjKiExA1xZoSgHWLwT7nd193DrpoW/FullSizeRender%2024.jpg)

These are the meal portion sizes I would eat.

Chicken: 80 g Beef/pork: 65 g Fish: 100 g Past/Rice: 75 g Vegetables: 75 g Most Fruit: 150 g most meals were two course's, one meat and one vegetable. Theres a link at the bottom of this post where I found this information. At first, adjusting the amount I ate was a little difficult, my stomach was used to seconds and thirds, but that was only really for the first week. It got a lot easier especially when I started doing 6 small meals a day, I also started trying to average only consuming 1500 calories a day.

What a typical day looked like.

![Screen Shot 2017-05-10 at 7.58.04 PM.png](https://steemitimages.com/DQmPRJkaMfHBwAZGnmM3vq8C7CGuWVENtjhenzBzi3cFwvw/Screen%20Shot%202017-05-10%20at%207.58.04%20PM.png) ![Screen Shot 2017-05-10 at 7.58.17 PM.png](https://steemitimages.com/DQmdKnZMr8dsA6NWx1bg42Z6qRtAPLSH3sSwZjKnUjXvJcY/Screen%20Shot%202017-05-10%20at%207.58.17%20PM.png) ![Screen Shot 2017-05-10 at 7.58.31 PM.png](https://steemitimages.com/DQmbkJbZqWNZb1kqEGa9fpJBSofQpzfAGQ8UgvhVwEGHMt7/Screen%20Shot%202017-05-10%20at%207.58.31%20PM.png) ![Screen Shot 2017-05-10 at 7.58.48 PM.png](https://steemitimages.com/DQmdUK9dnr3VAdFoyv3FPTGxbbUYm2cX6nwJ9w1y7fefM9d/Screen%20Shot%202017-05-10%20at%207.58.48%20PM.png) ![Screen Shot 2017-05-10 at 7.59.03 PM.png](https://steemitimages.com/DQmZba4UYffipaNYqCCS2RYnjuKSXbYCm5Kjp5Chq7vFdbX/Screen%20Shot%202017-05-10%20at%207.59.03%20PM.png) ![Screen Shot 2017-05-10 at 7.59.15 PM.png](https://steemitimages.com/DQmVyeLa92XXbn8inWb818R3Hs2m3FwDyAuPFt6t8nHZRhW/Screen%20Shot%202017-05-10%20at%207.59.15%20PM.png) ![Screen Shot 2017-05-10 at 7.59.29 PM.png](https://steemitimages.com/DQmcvnDFNzcvzt6SqMsS6Q6nSEQfhHSL21micFwB9kMSQDP/Screen%20Shot%202017-05-10%20at%207.59.29%20PM.png) ![Screen Shot 2017-05-10 at 7.59.41 PM.png](https://steemitimages.com/DQmNeazFisWxd2cBfqd3q61FkmzMgFSrZir6qrxgcYrDREH/Screen%20Shot%202017-05-10%20at%207.59.41%20PM.png) By the end of the first month I had quit caffeine cold turkey, and was only drinking water, I increased my step count to 10,000 steps a day, I was doing really well. I was not perfect though, there were many day's I would go over 1500 calories and hit some where close to 2000, and some days I would push a little to hard and go below 1500 calories. I found out that I can feel really satisfied if I eat exactly 1500 calories, 1500 is my limit on how low I like to go without feeling like I'm trying to starve myself. I maintained this effort for all of month two, then I really tried to step it up to hit my goal, I introduced P90X, at first I was a little surprised because I didn't loose any more weight at a higher rate. I did start to see muscle gains and i'm guessing that is the reason. After 1 month of P90X... should of never quit. ![FullSizeRender 6.jpg](https://steemitimages.com/DQmYcrtGbbdNW6G5sJAjt3KHwjRzCF8tSkdhEtcmbthYPiL/FullSizeRender%206.jpg) I really kept it quite simple during this whole process, never adding to much at once and I ate what ever I wanted, the only adjustment I made to my food was the portion size and overall calorie intake, I ate pizza, chips, cake, cookies, I really ate what ever I wanted... There were a lot of healthy meals, but I didn't obsess over what I was eating. The best tool I would have to say was the food scale... Some people say you shouldn't weigh yourself every day, I say do what ever works for you, I did and I found it really helped shape my expectations, based on what I ate that day I would know if I would weigh more or less the next day. Doing all this for 3 months really trained me on how to maintain it, now I weigh myself every so often and when i'm a little up I start cutting back, I don't have to input my food into my fitness pal anymore, I can just tell what enough looks like and if I have doubts I will break out the scale, I don't actively try to maintain it everyday and a lot of that is because I kept some of the easier habits with me, like I drink more water than any other drink on a daily basis and I walk and try to stay more active. Here is a picture of how my weight loss looks on the "myfitnesspal" app graph, and as you can see I just recently went above 150 lbs, I did have to cut back for a couple of weeks till I was back to my goal weight of 145lbs, I reached that goal in October and i've done pretty well to maintain it, the lowest I got was in December and that was 142 lbs, I was surprised by that because I really quit trying to loose weight when I hit my goal and unfortunately I quit P90X as well. ![FullSizeRender 18.jpg](https://steemitimages.com/DQmUzmpMEr6mcCb3p4VatEaqJ6BM5RAe5q4nDQiwJ7VA87Y/FullSizeRender%2018.jpg) I really hope this post encourages and helps you with this sometimes seemingly impossible task. Keep it simple.

Now for some embarrassing pictures, enjoy.

![FullSizeRender 13.jpg](https://steemitimages.com/DQmRdykkcSPiN4s9bM9HtNUoXLoihn4WbEeu2PjDcGfu6tE/FullSizeRender%2013.jpg)![FullSizeRender 9.jpg](https://steemitimages.com/DQmYpe2yL7MteJ8dzYmaSqx1eJvYUqpN4MtqNApRHdDgxCZ/FullSizeRender%209.jpg)![FullSizeRender 5.jpg](https://steemitimages.com/DQmNrwBRBBGV9xGeLLh9ceAUzZh1TXxZ8M2e1VhSxa5RDcR/FullSizeRender%205.jpg)![FullSizeRender 17.jpg](https://steemitimages.com/DQmW41jPuExHDs5svUEwbqdrvipgeQWoBtMzLNpQceMhBir/FullSizeRender%2017.jpg)![FullSizeRender 12.jpg](https://steemitimages.com/DQmYMzFsytKPysxWR2zgi4w4XjekbAusaBWAzpjmcdu2tiL/FullSizeRender%2012.jpg) ![FullSizeRender 7.jpg](https://steemitimages.com/DQmYTZv2n3wHi4tym76BQh61YcSwcJERkz5UaJXQF8vfvQE/FullSizeRender%207.jpg)![FullSizeRender 19.jpg](https://steemitimages.com/DQmWZ4vERvN7Z75wj1whTjpRc9gKxgTMLLBBNkDXbovWzVv/FullSizeRender%2019.jpg)![FullSizeRender 15.jpg](https://steemitimages.com/DQmdgWqmTbYrnFQJNSfHMPa43FhJP31urgjVXXBm4GCEini/FullSizeRender%2015.jpg)![FullSizeRender 20.jpg](https://steemitimages.com/DQmRdqEAHYCei5gzZFyqsHzwwdpahjfdpgqAGsF5eWTPYCn/FullSizeRender%2020.jpg)![FullSizeRender 21.jpg](https://steemitimages.com/DQmXSex4fAuG6YU2fvbqfEVQEtbu9weBBdnXVLBANkwLX9y/FullSizeRender%2021.jpg)![FullSizeRender 16.jpg](https://steemitimages.com/DQmSJwcpr9hdmvX5EAXLKLgwCj7MRK5YhGiNyCuSt3HTosr/FullSizeRender%2016.jpg)![FullSizeRender 11.jpg](https://steemitimages.com/DQmXvnNWfUbVoz79GEcYnoQjuN1RFctP62zxhn6y1HWpYjF/FullSizeRender%2011.jpg)

Here is me Today 147 lbs, I did have some pizza today so i'm a little lower than that in the morning.

![FullSizeRender 22.jpg](https://steemitimages.com/DQmQCxtSskpVhF6UNgySHkbqRuhxop7kuQDrE14vKYeKcPz/FullSizeRender%2022.jpg)

Thanks for reading my post and follow me @mikegg89

up vote if you liked it please. Links: https://www.beachbody.com http://www.myfitnesspal.com https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes