How Fred Lechuga Lost 150 Pounds

I usually don’t post articles regarding matters such as losing weight because that’s not my focus with this blog, however every now and then, I stumble upon some great content that I believe could be of aid to you.

So with that stated, if you’re overweight, below is a great read which should truly inspire you. Not only do you get to read Fred’s story, but he shares tips regarding what works and what doesn’t.

Put yourself in a state of discomfort. If you want to lose weight, you have to stop settling for being comfortable. You can either remain within your comfort zone or you can shed pounds and rediscover a new you.

The choice is yours, that’s all I have to say on the matter, now i’ll let Fred take it away.

The article below is from 

“The picture to the right summarizes what my thoughts were one day, but of course the weight didn’t just melt off after that, it took work. 

What started the journey was the DECISION to make a lifestyle change which entailed a major diet change and adding exercise to my life.

I also had to STOP making excuses.

If you keep making excuses, the list below and any type of inspirational quote will never help you get to where you want to go.

The purpose of the list is to illustrate what actions I took that assisted me lose my weight. People always ask me, “how did you do it?”

So I figured I might as well document “how” I did it and I am hoping that 1 or 2 things will help someone with their weight loss journey.

These are not in any type of order. In the comments section, please go ahead and add anything that worked for you or add them on my Facebook fan page.

Now please keep in mind while reading the below that I am not a nutritionist or personal trainer. I am just a person with knowledge that was gained through experience.

1 – Prepare Breakfast at Home

What didn’t work: Back in the day, I would wake up with enough time to just shower, shave and walk out the door.  I would then pick up some type of fast food breakfast “meal” on the way to work.  Typically the visit would include leaving with at least 2 sandwiches and a large soda.  With all those calories, this obviously helped me gain weight and eventually reach 355 lbs.  If it wasn’t a breakfast sandwich, it was donuts.

What worked: Started preparing and eating my breakfast at home. Yes, this meant I had to get up at least 30 minutes earlier than what I was doing before I made the lifestyle changes. I stopped visiting McDonald’s or Burger King or any type of doughnut shop. This stopped me from consuming up to 600-800 calories before I even started the work day and then eventually crashing later in the morning due to all the bad food I ate.

Nowadays, I eat foods that will give me energy, have complex carbs, fiber and protein and I always keep the total nutrition value in mind. Over the years I went through phases of having some of these items before I left to work: 4-5 egg whites, 2 full eggs, oatmeal, steel cut oats with berries and veggie/fruit smoothies with my Vitamix blender.

You Can Do It! What I suggest to others is that as soon as they wake up they drink 16-20 oz of room temperature water (with lemon or without) and then eat some type of breakfast at home.  Some examples are: 3-5 Egg whites, 1-2 full eggs, fruit, steel cut oats, veggies or fruit with eggs. What to avoid: sugary items or breads. These type of foods do not have a any type of nutritional benefits, will cause a energy crash and they will not help keep you full.  Fiber is key here because it will assist with having a “full” feeling. Keep your calorie count in mind. Visit MyFitnessPal if you are not sure how many calories you need to eat on a daily basis.

2 – Prepare and Bring Lunch to Work

What didn’t work: In the 350+ lb days, lunch was about visiting a local fast food establishment and eating what sounded or looked good. Not too many veggies or fruits were involved in these meals.  Number of calories were never thought about and extra cheese sounded good to me. Once in a while i would bring in left overs, but I am pretty confident it was not a salad.

What worked:  I prepared my lunch at home and brought it to work in a lunch cooler. Yes, I still do this today, even if I have to carry it while taking the train and walking a mile to work. I have learned that the preparation part really does not take too long and at times it can be done the night before.  The majority of the time, my lunch meal has been the same over the last 5+ years or so. Nowadays, it typically is a salad (baby spinach, cucumbers and tomatoes) with chicken.

You Can Do It!  Find what you like to eat (that is nutritious) and bring it to work.  Do you like chicken, fish, meat?  Can you have that with some type of salad (lettuce or spinach)?  Add some fruit to it and you will have a nutritional meal and you will have a good amount of energy to finish the day.  Basically what I suggest is to make sure your meal has veggies and fruit and you decide if you want to add meat or not.

What to avoid: meals with a lot of carbohydrates, sodium or sugar. The good news is that whatever you bring to work should be better than what most restaurants have to offer.”