• Bradley Johnston

How I Easily Lost 70 lbs. in 8 Months: 4 Simple Habits That Led To Success On and Off The Scale

Becoming a parent made it clear that I had a responsibility to be in the best physical and mental condition I am capable of. Here's how I kickstarted some healthy routines that ultimately led to losing 70 lbs. and feeling in the best shape of my life, both physically and mentally.


Optimizing Dinner Plans

Nutritious Kale Salad for Healthy Dinner Ideas

Salads being a source of leafy greens and other mixed vegetables I started to replace some of my lunches with salads. Eventually making salad a daily meal, I switched to having salads for dinner, which caused me to feel better the next morning as well as lose weight literally overnight.



Confronting Sugar

Reduce Sugar Intake and Lose Weight Quickly

I began reading nutritional labels first, just to build the habit, but it changed the way I felt when consuming those items. Over-all it has been easier to say no to sugary foods since I began reading the labels of each item before I partake in it. Referring back to the daily suggestion for added sugar - it is 30 - 50 grams depending on gender and body size.


Introducing Intermittent Fasting

Intermittent Fasting and Quick Weight Loss

It was not easy at first but it was simple: don't eat for 12-16 hours almost every day. It became effortless when I found the best times that worked with my schedule:

8 pm - 9 pm, now 8 pm-12 pm most days. My first attempt was around 12-13 hours then I worked up from there. Managing 2 hours before/after sleep and 8 hours of sleep albeit I still drank my water with honey, turmeric, lemon, and pepper as well as one to two cups of coffee in the morning. I'm a work in progress.



Getting Restorative Sleep

Restorative Sleep Aids in Weight Loss

Eight and a half hours is the new eight, that’s what all the leading articles say. Truly getting a full night’s sleep will not only aid in weight loss but many other issues as well. It's pretty common to be under-slept which has a long list of cons. One of which, is the ability to accurately determine whether you are currently in a sleep deficit.


So geared with this knowledge- and now personal experience- of the impact that the simple basics of good sleep, and choosing carefully the quality and timing of my meals, I feel better equipped to take on life. We as parents need to have standards for managing our self-care, and a healthy diet and sleep are two of the most fundamental needs for any being.


It's our duty to ourselves and our children to always be striving for the best versions of ourselves, and that starts with providing adequate care of our basic human needs, first.

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