How I Lost 90lbs – My Weight Loss Story – Video

If you’re tired of all the fitness and nutrition gimmicks and want to know how to lose weight for real, you’ve come to the right place. Welcome to Wise Eats.

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I’m Wes Wise from WesFitness.com. Back in 2009 I lost 90lbs and in this video I tell you exactly how I did it.

At that time, my lifestyle was the worst of the worst. I barely exercised. I ate junk food every single day. I drank soda with every meal, smoked a pack of cigarettes a day, and drank alcohol multiple times a week. I was on a one-way path to nowhere fast.
Finally, I woke up one day and realized it was time to WISE UP. I was 270lbs and ready to make a change. So, I set a goal to lose weight, and was determined not to fail. So, how did I do it?

Step 1 was starting a diet journal. I wrote down all of my meals and calories. I used a calorie calculator to figure out my daily needs and ate 2-500 calories below that number. This created a calorie deficit, which is essential for weight loss. To lose weight, you need to take in less calories than your body burns. Tracking your meals is a great way to accomplish this, and it can be tedious, but I promise you it works. I still do it to this day in order to accomplish my fitness goals more quickly.

Step 2 was exercise. I did a lot of running mixed with some weight training. Today, I lift weights 5-6 days per week and believe it’s the most effective form of exercise for burning body fat and achieving a lean physique.

Step 3 was changing my diet. Throughout the weight loss I was still having lots of processed diet foods, junk food, alcohol, and cheat meals several times a week. As long as I restricted calorie intake during the week, I allowed myself to fly off the rails on the weekend. Not a very healthy way to go about losing weight, but it worked. Overall, I was taking in less calories than my body needed, so I lost weight. Eventually, I started to prepare more meals at home and quit drinking pop, but still ate very poorly throughout the initial weight loss.

Through calorie counting I lost 1-2lbs per week. I would weigh myself at the same time every Monday and record my weight each week. Over time, the weight loss was consistent. I dropped from 270 to 180lbs over the course of 1 year. You can see many before and after pictures in the YouTube video.

There was no rocket science involved in my weight loss experience. Losing weight comes down to discipline, a little effort, and eating below your daily calorie requirements. Assuming you have no pre-existing health conditions, calories in vs calories out works. The more disciplined you are with your calorie intake, the faster you will see results.

If you think you need some magical diet fad, or a pill, or a bunch of expensive supplements, it’s time to WAKE UP. If weight loss is what you truly want, make it a goal and get after it!

I’m no nutritionist or fitness expert. I’m just a normal guy who decided it was time to get healthy and lost 90lbs. If I can do it, you can do it. It’s time to start caring about your health. If weight loss is your goal, I can say from experience that calorie restriction will get the job done. Now, if your goal is to build an athletic physique and achieve optimal levels of health, that’s a whole different story that goes far beyond calorie counting and weight loss. I will get more into that in future videos, so make sure you subscribe and turn on notifications so you never miss an opportunity to Wise Up.
For now, you can find more details of my 90lb weight loss along with recipes, exercise regimens, fat loss tips, and more over at WesFitness.com.

If you liked this video, please click the thumbs up also leave a comment or question on the YouTube page. You can also message me over at Wise-Eats.com or WesFitness.com (Both links get you to the same place). I’m eager to help and respond to all messages.

It is within you to take control of your health. Start today with one wise choice. Small changes now add up to major benefits in the future. Thanks for watching!

My 90lb Weight Loss Video

Wise Eats Approved Foods / Grocery List

Here is a complete list of Wise Eats approved nutrition. It is broken into categories based on the three dietary macronutrients: Protein, Fat, and Carbohydrate. Any items outside this list should be consumed with discretion. There are other healthy foods that are not mentioned, but these are the ones we use on a regular basis and consider to be ideal for a healthy, varied diet. If it’s on this list, it’s definitely a wise choice! Constructing your diet based on these real foods will help you lose weight, build muscle, increase energy, fight depression, prevent disease, and feel amazing.

If there is a food you believe should be added or removed from this page, please post a comment below or contact us.

Carbohydrates (40-50% of Daily Calories) – Complex, Slower Digesting – Ideal for Normal Meals & Workout Fuel

  • Grains – Oat Bran, Steel Cut Oats, Buckwheat, Quinoa, Amaranth, Millet, Barley, Spelt
  • Beans – Garbanzo, Black, Kidney, Pinto, Red, Fava, Lima, Hummus
  • Sweet Potato
  • Brown Rice, White Jasmine Rice, Wild Rice
  • Pasta Variations – Quinoa Flour Pasta, Red Lentil Pasta, Other Gluten-Free Pastas
  • Ezekiel Bread, Dave’s Bread
  • Green Vegetables – Spinach, Kale, Asparagus, Broccoli, Zucchini, Brussel Sprouts, Celery, Collard Greens, Cucumber, Wheat Grass, Barley Grass, Green Beans, Parsley, Snow Peas, Peas
  • Other Veggies – Bell Peppers, Tomato, Onion, Beets, Carrots, Cauliflower, Eggplant, Mushrooms, Olives, Radishes, Water Chestnuts, Artichokes, Squash, Pumpkin, Cabbage (Sauerkraut), Heart Palms, Salsa
  • Sea Vegetables – Dulse, Kelp
  • Flour – Tapioca Flour, Coconut Flour, Almond Flour, Pamela’s Baking Mix, Kodak Pancake Mix

Carbohydrates – Fast Digesting – Ideal with Protein for Pre/Post Workout

  • Coconut Water
  • Rice Milk
  • Fruit – Blueberries, Strawberries, Raspberries, Blackberries, Acai, Goji, Cherries, Lemon, Lime, Pears, Apples, Oranges, Mangoes, Bananas, Pineapple, Melon, Grapes, Kiwi, Peaches
  • Dried Fruit – Goji, Mulberries, Raisins, Cranberries, Dates, Apricots

Protein (30-40% of Daily Calories)

  • Greek Yogurt, Goat’s Milk Yogurt
  • Cottage Cheese
  • Eggs (Organic, Cage-Free), Egg Whites
  • Chicken Breast
  • Ground Turkey
  • Grass Fed/Organic Beef
  • Venison or Other Wild Game
  • Fish (Wild Caught) – Tuna, Sardines, Salmon, Cod, Flounder, Tilapia
  • Protein Powder (Hormone/Antibiotic-Free, Organic, Grass Fed, Naturally Sweetened) – Whey Isolate, Casein, Hemp Protein, Egg Protein
  • Bone Broth – Beef, Turkey, Chicken

Fat (20-25% of Daily Calories)

  • Cooking Oils – Coconut Oil, Avocado Oil, Grass Fed Butter, Ghee, Grapeseed Oil, Olive Oil, Peanut Oil
  • Non-Cooking Oils (Salads, Smoothies) – Extra Virgin Olive Oil, Hemp Oil, Flax Seed Oil, Walnut Oil
  • Avocado, Guacamole
  • Nuts (Raw) – Almond, Cashew, Walnut, Pistachios, Pumpkin Seeds, Hazelnuts, Pecans, Macadamia, Brazil Nuts, Pine Nuts, Unsweetened Coconut
  • Nut Butter – Almond Butter, Peanut Butter, Cashew Butter, Sunflower Seed Butter
  • Hemp Seed, Chia Seed, Flax Seed
  • Cheese (Organic and/or Grass Fed) – Feta Cheese, Goat Cheese, Cottage Cheese, Ricotta, Pecorino Romano, Vegan Cheese

Drinks

  • Purified Water (Reverse Osmosis, Spring Water, Berkey Filtered)
  • Natural Sparkling Water – No Carbonation Added (Pellegrino)
  • Lemon Water
  • Coconut Water
  • Green Tea
  • Herbal Teas (Unsweetened, Organic)
  • Raw Vegetable Juice
  • Organic Black Coffee
  • Kefir
  • Kombucha
  • Milk Alternatives – Almond Milk, Rice Milk, Coconut Milk, Cashew Milk, Goat Milk

Flavor Enhancers, Electrolytes, Other Nutrients & Minerals

  • Sea Salt
  • Liquid Aminos, Coconut Aminos
  • Mustard
  • Hot Sauce
  • Balsamic Vinegar, Apple Cider Vinegar
  • Mixed Seasonings & Spices (Basil, Thyme, Parsley, Cumin, Garlic, Ginger, Turmeric, etc)          
  • Natural Sweeteners – Stevia, Xylitol
  • Sugar Sweeteners – Raw Honey, Agave, Maple Syrup
  • Vanilla Extract, Almond Extract, Peppermint Extract
  • Peanut Butter Powder

“Super Foods” (Provide Balanced Nutrition, Vitamins, Energy)

  • Cacao Powder, Cacao Nibs, Maca, Carob
  • Moringa Powder
  • Green Superfood Powder (Spirulina, Chlorella, Wheat Grass, etc.)
  • Camu Powder

Supplements (For Optimization Only, Not Required in Diet)

  • Grass Fed Whey Protein Isolate (Hormone Free, Naturally Sweetened)
  • Grass Fed Casein Protein (Hormone Free, Naturally Sweetened)
  • Hemp Protein Powder
  • Egg Protein Powder
  • BCAAs (Fasted workouts)
  • Fish Oil
  • Multivitamin
  • Creatine Monohydrate
  • Caffeine
  • MSM Powder
  • Magnesium
  • Vitamin D
  • Probiotics
  • Green Superfood Powder with Spirulina, Chlorella, etc.
  • Collagen, Colostrum

Tips:

  • Watch your ingredient lists – Eat only real food!
  • Be careful of hidden sugars, artificial flavors, additives, and other harmful chemicals
  • Avoid added sugars and refined vegetable oils
  • Avoid processed foods, convenience foods, and fast foods
  • Buy organic, cage-free, grass-fed whenever possible
  • Get as close to the original source as possible (Farm, Butcher, Minimally Processed, Raw)
  • Supplements are only necessary in order to complement a diet rich in healthy foods or if you are deficient. Strive to get the majority of your nutrients from whole food sources (Fish oil from fish, protein from meat/vegetables, vitamins from vegetables, etc.). Supplements can also help take your fitness game to the next level. Choose wisely!

Where to Shop

  • Grocery Stores/Markets
  • Farmer’s Markets
  • Amish Markets
  • Costco
  • Trader Joe’s
  • Amazon.com
  • ThriveMarket.com

Sample Meal Plan #1 (Recipes Available Here)

  1. Breakfast: Razor’s Edge Scramble and Energy Bowl
  2. Pre-Workout: Whey Isolate with Coconut Water
  3. Post-Workout: Whey Isolate with Coconut Water
  4. Lunch: Sautéed Vegetables with Chicken, Quinoa, Spices
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Blueberry Yogurt Bowl

Sample Meal Plan #2

  1. Breakfast: False Finish Fried Eggs, Filthy French Toast
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Blueberries & Rice Milk
  4. Lunch: Sauteed Vegetables with Salmon and Quinoa
  5. Dinner: Chokeslam Chicken Salad
  6. Pre-Bed Snack: Almond Butter & Apple

Sample Meal Plan #3

  1. Breakfast: Sidewalk Slam Smoothie
  2. Pre-Workout: Whey Isolate with Rice Milk
  3. Post-Workout: Whey Isolate with Banana & Rice Milk
  4. Lunch: Salmon with Veggies and Sweet Potato
  5. Dinner: Chicken Wise Rice
  6. Pre-Bed Snack: Casein Protein w/ Almond Milk

A Note on Calories & Macronutrients

Calorie and macronutrient requirements vary depending on the individual, body type, and activity level. In general, your daily calorie intake should be broken up into 40-50% Carb, 30-40% Protein, and 20-25% Fat. These numbers can be manipulated to your own specific needs based on your goals. For instance, the ketogenic diet utilizes a high fat, low carb approach. A normal diet focused on weight loss should include high quality protein with each meal (about 40% of total daily calorie intake). For someone who is working out vigorously on a regular basis, a higher carbohydrate intake is recommended. Identify your goals, determine your caloric needs, fulfill your dietary requirements, and you are destined for success.

To calculate your daily caloric and macronutrient requirements, visit:
https://www.muscleforlife.com/macronutrient-calculator  

A balanced diet rich in whole foods and low on heavily processed foods will promote healthy weight, muscle growth, high energy levels, strong immune system, and longevity. Take control of your life today by getting these high-quality nutrients in your life!

Wise Eats Approved Foods/Grocery List
http://www.wise-eats.com/approvedfoods

Complete List of Recipes
http://www.wise-eats.com/recipes

12 Lessons Learned from 90lb Weight Loss – Full Article
http://www.wise-eats.com/weightlosslessons

The Following Announcement Complete Episode Guide
http://www.tfashow.com

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