how much i lost in 2022

hey everyone me Kevin here in this video

I'm going to talk about how much I lost

and how much I did it first though I

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so now we got to talk about how much I

lost and how

so in January of last year I felt

miserable right after I sold my stocks I

went skiing and I remember just looking

at stocks and I'm like man was it the

right decision to sell my stocks and I'm

skiing and I'm realizing I can't get

down the ski slopes I had gained way too

much covid weight uh in fact I uh well

let's just say I gained over 45 pounds

and it was uh way too much covered

weight in fact this is the before photo

and in just a moment I'll show you the

after photo to where when I was skiing

and going down normal slopes like Blues

double Blues single blacks I I couldn't

do it I couldn't bend my knees on the

double black uh sorry not the double

black I don't go double blacks I

couldn't bend my knees to get down the

the single black so I'd fall down them

uh on the blues I had to stop three or

four times I felt really bad about

myself I couldn't I wasn't running but

when I tried to go run I was running

like 11 minute miles on five minutes or

five miles and I'm just like this is

embarrassing like I can't move I feel

exhausted winded going up the stairs at

my home two-story home I can't get down

to ski slopes like this is ridiculous I

I need to fix this so from January of

last year to now I've kind of done my

best to lose as much weight as possible

and uh I've gone a little bit too far in

the other direction of the pendulum to

where I think I'm I wait too little

right now which is fine it's part of my

goal uh and I'm gonna talk about that

but I want to reveal how much I lost and

how I did it in this video so I lost uh

that 45 pounds I was just over 180

pounds uh and now I weigh about 139 and

a half which is like crazy here's the

after photo of mostly just cardio and

diet it's it's way too low I probably

need to weigh somewhere around 150 160.

uh after hitting the gym which is my

plan for 2023 and uh what I do want to

say though is I wanna I wanna share how

how I lost weight uh and uh in sort of

my beliefs surround fitness and health

because I think that's a an important

thing going into

2023 a lot of folks might might you know

take some inspiration hopefully or or

some ideas here so uh my basic rule of

thumb was uh very similar to what I do

now which is uh obviously uh you gotta

exercise right losing weight is a very

simple factor of calories in calories

out

genetics maybe make a five to ten

percent difference according to research

I was doing with Harvard but there's

very little evidence that says you can't

lose weight solely because of your

genetics again maybe it's five or ten

percent harder but most of weight loss

comes down to actually exercising and

and simply eating less what I did notice

is the more I exercised the hungrier I

was so sometimes if if I went through

sort of

periods of time where I'm like okay I I

don't have time to exercise I was

actually not very hungry and it was

easier to have a caloric deficit right

generally if you have a 2 000 calorie a

day diet and you eat 500 calories less

than in in seven days you'd lose about

35 100 calories or you'd have a deficit

of that which is nearly a pound right

about 3 600 calories

uh however I I don't like under eating I

like eating a lot uh I'm really a big

fan of eating very very healthy foods

and so what I found my my core diet uh

has and this has almost always been my

diet uh but like the vast bulk of what I

would eat throughout the day uh would be

cereal in the morning and then the bulk

of the rest of the day fruit and nuts I

know that sounds crazy to some folks I

would certainly have a meal uh maybe

once every two or three days uh Lauren

would we would have like a salmon meal

or we'd go to a restaurant or whatever

and so I'd get some variety but I feel

like I just lived off of fruit and nuts

and I'm actually I feel great like I I

feel so energetic I run really fast now

in my opinion I'm not super fast but I

can finally break eight minutes a mile

again on you know five miles which is

great I don't feel exhausted at all I

feel like super light I feel like I

gotta float around and it's awesome but

I'm a big fan of fruit and nut nuts

along with obviously a healthier meals

Mediterranean diet style but if you look

at the Mediterranean diet pyramid the

bulk of it is whole grains you know

whole wheat bread not not the junky

kinds of whole wheat uh which are roots

are like 10 blends of whole wheat real

good whole wheat uh cereal whole wheat

breads a lot of fruit and nuts big part

of the Mediterranean diet food pyramid

and then less so like fish and chicken

and then even less so obviously candy

chocolates uh alcohol you got to keep

that moderated because you could just

drink yourself to weight gain it's it's

that's very bad uh and what I found is a

lot of people thought that was crazy

because they'd say things like oh but

but nuts are so high in fat well nuts

are actually really high in good fats

especially if you get dry roasted nuts

they're extremely uh high fat in

polyunsaturated monounsaturated fats

which are extremely healthy for you in

fact you want to have more of those fats

in your diet because they fill you up

right they make you feel full and

they're extremely healthy unsaturated

fats with the exception of trans fats

which are also unsaturated but those are

more in like fried Goods uh unsaturated

fats really really incredibly healthy a

core of the Mediterranean diet olive

oils right have that on on a sandwich

instead of butter these things were

great and I just ate as I ate until I

was full I I never felt like I was

hungry because I was just eating as many

nuts as I wanted I'm a big fan of nuts I

love salty nuts especially and

fruit I would go on runs and then I'd

sit there and I'd eat a whole melon a

whole cantaloupe a whole uh you know

honeydew melon watermelon the and some

people like Kevin that's crazy there's

there's so much sugar

but when you actually do research on the

sugar that's in Fruit these are uh these

they are you know fructose is a simple

sugar but it's uh it's brought to you in

sort of a package that is so heavily

filled with water and fibers that you're

not getting this sort of insulin uh a

spike that you would ordinarily get if

you just had like a chocolate bar and so

you I never feel sort of like a crash

after fruit if anything I just feel more

energized and so uh the fruit that you

get in its natural form and the vitamins

and minerals that you get from things in

their natural form whether it's fruit or

or nuts or or beans or lentils or

whatever or chicken or salmon it's so

good uh like I feel 2022 was a very

stressful year for me in many regards

but in terms of like losing weight and

like physical health I I feel so much

better now than I did last year

uh so that was really probably my

biggest secret is uh I just I would run

uh you know I tried to run every day

although I wasn't the best of that uh so

maybe on average I only ran maybe three

times a week if I average it out over

the year I try to run more but again the

more I ran the more hungry I was but I

just filled that up with with uh nuts

and and fruit I'm very very healthy

natural food and and I never let myself

get to the point of feeling like I was

hungry yeah there were sometimes I would

feel a little hungry uh but that was

because I was kind of I purposely tried

delaying sometimes my breakfast in the

morning because I noticed that if I had

my breakfast too early I started to get

tired uh earlier and that's because my

breakfast always consisted of too big of

a bowl of cereal and so I would overeat

and then if you overeat you feel tired

uh in this case it wasn't the type of

food it was it was just that it was

overeating and I always like adding

flaxseed to my cereal as well but uh if

I'd delayed eating up until right before

my run have a banana or an apple right

before my run you know get a little bit

of energy right before the Run uh then

then I could eat afterwards and I always

thought that was uh that worked out well

so that was sort of if I ever felt

hungry you'd be somewhere around maybe

11 or 12 right before I try to run in

the middle of the day mostly because I

enjoy running in the Sun so some people

are like oh Kevin uh you know are you

spray tanning and it's like no I'm just

running in the Sun every day

uh and and so I really enjoy that I'm a

big fan of that I also am a big believer

that and I don't know this with

certainty you know I'm not a doctor or

whatever but I believe that if you have

some color to your skin it's a lot

harder to burn and burns are really bad

right burns are cancerous burns are bad

uh and so you want to try to if you're

going to be out in the sun you want to

do everything you can to avoid burning

uh so now my goal for 2023 and I haven't

really started I went to the gym like

maybe one day I have a gym uh but uh my

goal for 2023 is actually to on a daily

basis uh work out and go to the gym so

uh we'll see how how things can

transform in 2023 uh but uh yeah I'm

pretty happy right now I I know I've

gone too far to one side but I also

think that what's really cool is if if

you lose too much weight obviously it's

really easy to gain weight that's

generally an easy thing to do uh but uh

it's easier than to see growth as you're

at the gym and sort of muscle definition

and such so so we'll see what what I can

achieve for next year but uh yeah I'm

excited I'm very very happy check out

those programs linked Down Below in the

shadow cabin for 2023 uh flight days

those will be really cool look forward

to seeing you there uh we'll learn a lot

about real estate and otherwise and uh

we'll see you soon thanks so much for

watching this and happy