5 Simple Weight-Loss Suggestions From Man Who Misplaced 70 Kilos Without GLP-1 Drug

Nathan Coleman nonetheless remembers the precise second he vowed to drop extra pounds — a “turning point” that led him to shed 70 kilos with out GLP-1 weight-loss medication.

It began with a horse.

Coleman works on digicam as a video journalist for The Weather Network and the host of the journey present “Experiencing Canada.”

Last fall, an episode featured a horseback using expertise that required Coleman to submit his weight forward of time.

He weighed 337 kilos, or greater than 100 kilos over the restrict permitted by the ranch for the animals’ well being. The TV host ended up standing and strolling subsequent to a horse, whereas the remainder of his crew was allowed to trip.

“It was then that I kind of made that decision, this is enough, I need to really lose weight,” Coleman, 43, who lives in Halifax, Nova Scotia, tells TODAY.com.

“I really changed my life, so I’m thankful I wasn’t allowed to get on that horse.”

His physician prescribed a GLP-1 drug, however his medical health insurance didn’t cowl it as a result of Coleman doesn’t have diabetes.

So he determined to lose the burden by altering his weight-reduction plan, including train corresponding to strolling and power coaching into his routine, and making easy life-style adjustments that helped him really feel higher and change into slimmer.

He now weighs 266 kilos and continues to see progress.

“I could never go back to the way I used to eat, so I feel very happy about that,” Coleman says.

Weight Gain

His greatest drawback meals had been quick meals meals, potato chips and different salty snacks. But his weight acquire accelerated when his mom suddenly died of cancer in 2019.

“That really hit me hard, and I feel like I began overeating, like emotional eating,” Coleman recollects.

Then the pandemic occurred, bringing stay-at-home orders and extra stress, which felt like “a license to overeat and not feel bad about it,” he provides.

Coleman believes his weight might have exceeded 360 kilos at one level, however is aware of it was 337 kilos for positive on the finish of September 2025 when he needed to weigh himself forward of that horseback using expertise. At 6 toes, 2 inches tall, his BMI was firmly within the overweight class.

Without his insurance coverage to cowl it, the GLP-1 drug prescribed to him would value $500 a month, whereas a membership at a neighborhood gymnasium prices $15 a month.

Coleman was additionally frightened concerning the potential unwanted side effects of the medicine.

“I’m just going to go to the gym,” he recollects considering. “I just wanted to do it kind of the old-fashioned way, and it worked.”

Weight Loss Success

His earlier method to losing a few pounds relied on restrictive weight-reduction plan, which by no means labored in the long run as a result of it wasn’t sustainable — he’d in the end surrender and return to overeating.

So Coleman began by intensely looking for weight-reduction plan recommendation on-line and started discovering different folks’s weight-loss journeys on social media to encourage and inspire him.

His major technique was to be in a calorie deficit — burning extra energy than he ate — and his “No. 1 game changer” grew to become consuming numerous protein, plus numerous vegatables and fruits, which allowed him to really feel full. He now eats complete meals, together with meat and eggs, and avoids ultra-processed meals, together with chips.

His go-to breakfast is a protein shake with blueberries, a banana and a few spinach; two eggs fried in butter and one slice of complete wheat toast.

Lunch and dinner each embody both rooster breast, steak or one other protein, plus greens like a salad, broccoli or carrots.

“Eating that protein, I feel full between meals, like I’m not itching to snack at all,” Coleman says. “If I do feel like snacking. I’ll have a protein bar.”

His Five Simple Rules for Losing Weight

Coleman’s high suggestions embody:

Walk an Hour a Day

When the climate permits, he likes to stroll outdoors on a path close to his residence. Besides the bodily advantages, being in nature additionally boosts psychological well being.

If it’s a gymnasium day, he walks on a treadmill or makes use of the elliptical machine.

“The eating is definitely what I’ve learned is the most important thing for you, but exercise just really propels you to want to eat healthy,” he notes.

Strength Train

Coleman alternates strolling days with gymnasium days when he focuses on lifting weights.

“You’re building muscle. The more muscle you have, the more calories you burn,” he says.

“It’s been an education for me, and it’s working.”

Snack on Fruits and Vegetables

If he feels hungry, Coleman eats an apple, an orange or a banana.

He discovered that since he stopped consuming chips, he not craves them.

Prioritize 8 Hours of Sleep

Coleman’s extra weight meant he wasn’t sleeping correctly, however a CPAP machine that retains respiration airways open helped him sleep a full eight hours an evening.

Studies have proven that CPAP remedy for sleep apnea can assist folks with weight problems slim down as a result of good sleep high quality might enhance weight management.

Treat Yourself a Few Times a Month

There are days when Coleman desires to order a pizza or have some quick meals. He’s discovered it’s OK to indulge every now and then so long as he’s persistently maintaining a healthy diet the remainder of the time.

Inspired by influencers on-line, Coleman calls these moments a “pleasure day,” not a “cheat day.”

“I have nights where I want to eat whatever I want to eat, and I do that. I enjoy that food, and I wake up the next day and I get back on track,” he says.

“It’s so much about consistency and keeping going and not giving up just because you had a bad meal or you ate poorly for a weekend. On Monday, just get back at it because if you can keep going, it gets easier with time.”