Learn how physical activity has been an integral part of Steven's weight loss success

September 24 2006 

Steven Klassen, Co-Host of the GeekFit.com Podcast

Country: Vancouver, WA, USA
Age: 28
Weight before diet: 400 lbs.
Weight now: 298 lbs.
Target weight: 220 lbs., but not really sure because I've never been anywhere near that weight since I was in high school.

Steven lost more than 100 pounds thanks largely to a change in eating habits and habitual exercise. See the ways he engages in physical activity -- in things that make exercise a fun thing to do instead of a chore. Weight loss for him is not a temporary goal to be achieved; it involves major lifestyle changes that he's sticking with.

-What finally made you decide to start with a weight loss program?
As I gained weight I went from oversized jeans to wearing nothing but sweats.  During the Christmas of 2004 my wife was taking pictures of us opening presents.  I was sitting in an arm chair that's low to the floor wearing my usual sweats and t-shirt attire.  In the picture it looked like I went: belly, thighs, legs, and feet -- no KNEES.

That was the final straw with the one just before that being a video my wife took of me mowing the lawn (again in sweats and a t-shirt). It looks like I should have been using the lawnmower as a walker.

-What type of weight loss program are you following?
I'm taking in 300-400 calories per meal and spacing them out over 5 equally-sized meals in a day.  I drink pretty much nothing but water unless it's tequila or a light beer and those latter drinks are few and far between.  Cleaning up my intake was probably 80% of my weight loss.

I exercise every day.  If I've had a particularly taxing day and I'm sore I'll skip a day but that only happens about once a week. Currently I either play DDR, take a long walk with the wife, or ride my bike 7-10 miles.

-Why did you choose this weight loss method?
I read a lot about nutrition, exercise, and weight loss and what I was doing just made sense to me.  I wanted this to be a lifestyle change, not something I did for a predetermined amount of time and then quit once I had reached some milestone.

-How long have you been on your weight loss program?
1 year, 6 months.

-What kinds of physical activities do you like doing to help you lose weight and stay fit?
I like to play DDR (Dance Dance Revolution) at the local bowling alley for an hour at a time.  I ride my bike whenever I need to go somewhere if I can spare the time.  I'm going to go back to weight lifting soon as well a few days a week.

-What were the most difficult obstacles you had to overcome or are still overcoming?
I'd have to say the biggest obstacle was learning patience.  My body refused to change as quickly as I wanted it to and it was frustrating. Sure, the first few pounds came off quickly but once you hit your first plateau it takes an act of will to keep going.

My family and friends had a lot to do with keeping me going.  You hear a lot of phrases like "muscle weighs more than fat" and "it's just a plateau; you have to work through it."  You know they're all true, but it doesn't make it any easier.

For what it's worth, the weight will come off.

-How do you keep yourself motivated?
I think about the activities I'm able to do today that I wouldn't have even attempted when I was at my original weight.  I imagine what my life could be like tomorrow.

-Do you have any weight loss tips for our readers?
Eat small meals often.  Drink lots of water.  Move every day.  Listen to music.  Set both short and long-term targets: if the desired outcome is too far out, you'll have a hard time maintaining the effort level.  When you get down, sit in a quiet place and visualize what it would be like to be at your short term target weight.  Breathe.

-Do you think it will be easy to fall back into your old lifestyle pattern? How do you prevent this from happening?
It's *very* easy.  I was sick a few months ago and had decided to take it easy with the weight loss efforts and just get healthy.  This didn't mean I got in bed for 1-2 days like I should have, no no.  I played games and goofed off and ate whatever I wanted because I was "taking it easy."  It was disastrous.

-Do you have a favorite Web site or blog that helps or inspires you to lose weight?
I'm using traineo currently to track my progress and I'm reviewing a few others at the same time.  I use a notes page from Backpack from 37 Signals to track my intake as well.

I'm also the co-host of the GeekFit.com Podcast.