Lose Weight in 2025 with These Simple Steps

Back at the start of 2024, I was a 5'8", 230-pound, 57-year-old real estate broker who loved a drink. Heavy, sure—but looked decent. Outta shape? Definitely. But I still managed to ride thousands of miles on my bike yearly. Just got back from Peru, actually. Hiked to Machu Picchu with my son and a bunch of twenty-somethings. It was tough, but I did it.

Now? Rolling into 2024, things have changed. I’m still 5'8", but now I weigh 180 pounds. Fifty pounds—gone. No booze either. That’s rare for a writer, huh? Gym’s been a regular part of my life since May. Body fat? Was around 40%. Now? Somewhere in the mid-20s. And later this year, I’ll be cycling from Miami to Seattle.

Losing weight? Simple. The more you have to lose, the easier it is.

I’ve lost weight plenty of times before. Maybe you have too? Every time, it came back. Like a boomerang. Usually, it brought friends. Ten pounds lost, fifteen gained. Twenty off, twenty-five back. A never-ending cycle.

But this time? Different. People ask, “Aren’t you just going to put it back on?” Nope. Not this time. This time, I never even set out to lose weight.

The Typical Weight Loss Cycle

We all do the same thing when trying to lose weight, don’t we? Set a goal. Make a plan. Eat less. Move more. At first, it's easy. Motivation is high. Gym memberships, meal prep, new sneakers. The scale starts dropping. Encouraging, right? Clothing fits looser. Energy levels climb. You start

making even healthier choices—cutting sweets, adding time on the treadmill. Feels good.

Then? Life happens. A sick pet, a work trip, stress. One missed workout turns into two. Takeout replaces home-cooked meals. That scale? Starts creeping back up. Before you know it—BAM. You’re back where you started, plus a little extra. The cycle repeats. Over and over.

Even when you hit your goal, what then? No more weight to lose, so the urgency disappears. Gym? Less appealing. Fast food? Eh, just once won’t hurt. Weights start climbing. And you tell yourself, "I’ll start again next year."

Why Losing Weight is a Terrible Goal

Your weight? Just a side effect of your habits. If you want to be healthy, don’t focus on the scale. Change your habits. The weight will take care of itself.

Instead of saying, “I wanna lose 30 pounds,” focus on what you do daily. Good habits stick. Diets don’t. Here’s what worked for me:

1. Get a DexaScan and RMR Test

Ever heard of a DexaScan? I hadn’t either. My son told me about it. I got my first one in May. Did another in August. And November. Even made a video about it.

This scan tells you stuff you might not want to hear. How much fat you’re carrying. How much muscle? The dangerous visceral fat that wraps around your organs. Knowledge is power.

An RMR test? Shows how many calories your body burns at rest. Turns weight loss into math. Without it? You’re guessing. And guessing wrong.

2. Ditch Alcohol

If you read my stuff, you might think I’m some anti-drinking nut. Not really. Just a guy who quit Booze on January 29, 2023. And guess what? The weight started falling off. Automatically. No effort. Alcohol is sugar. And sugar? Makes you fat.

Heavy drinkers can lose two pounds a week just by quitting. I’m serious. You drink because it’s a habit, not a need. Change the story you tell yourself. That’s what I did. “I used to drink. Now I don’t.” Simple.

Best decision I ever made. Right up there with marrying my wife and having my kids.

3. Say Goodbye to Fast Food

Fast food is engineered to keep you coming back. Salt, sugar, fat—perfectly blended to be irresistible. Don’t believe me? Look up the calorie counts.

One Hardee’s “Super Star Combo”? 1,970 calories. The burger alone? 950. Sixty-two grams of fat. Insane.

Wanna quit? Try this: Buy the meal. Open the bag. Smell it. Eat one fry. Slowly. Savor it. Take a tiny bite of the burger. That’s it. Now throw the rest away. Harsh? Maybe. But better than eating the whole thing.

4. Move. Every Day.

That RMR test told me I burn about 1,711 calories doing absolutely nothing. But I move. Gym. Bike rides. Pushups.

Muscle burns more calories than fat. More muscle = higher RMR. Higher RMR = easier weight control. That’s the game.

I started with pushups. Just 25 a day. Every morning, first thing. No excuses. Now? I do 110. They aren’t pretty, but they count. Pick something. Walk. Lift. Dance in your living room. Just move.

5. Eat Smart

Food is fuel. Eat like it.

If you’re always snacking, stock up on low-calorie options. Grilled chicken? Always in my fridge. Ice cream? I switched to Nick’s—it’s lower calorie but still creamy. Fruits? Frozen grapes and bananas satisfy cravings.

Salads? Great. Just watch the dressing. Bolthouse Farms makes yogurt-based ones that are tasty without all the extra junk.

6. Track Your Progress

Numbers don’t lie. Weigh yourself weekly. Write it down. Take pictures. Old clothes getting loose? Cut your belt down. Keep the extra piece as a trophy.

If you hit a plateau? Adjust. Something slipped. Tighten up. Keep going.

The Big Picture

You didn’t get out of shape overnight. You won’t fix it overnight either. Be patient. Stick to your new habits. Give yourself grace when you slip up.

Yeah, I drank in September. Yeah, you might eat an entire fast-food meal one night. Who cares? Own it. Move on.

Health isn’t about perfection. It’s about consistency. The better you feel, the better life gets. You become a better friend. A better partner. A better parent. A better you.

So start now. One small habit at a time. Before you know it, you’ll look back and realize—damn. I did it.

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