I am 5’10″tall, weigh 180 and don’t want to go below 175. In the not too distant past (4 years ago), I weighed 225-230. Before then, I weighed 240 and upward, but often didn’t choose to weigh myself.

My weight loss journey was neither fast nor always consistent. It helped that I played competitive tennis through my 50s and “fun tennis” afterward. But the irony is that my most successful weight loss came after knee and back issues brought my tennis career to an end.

Specific background details:

  • I played backyard basketball, baseball and football in my early teens……. basketball and football through junior high, basketball and tennis in high school. There were no weight issues at all during this time. I weighed 185 in my senior year of high school at 6′ of height. I ate when I was hungry and didn’t worry about when or how.
  • College years were more challenging food-wise. I weighed 195 then, but competitive ACC tennis, intramural sports and lots of weight lifting kept me lean, despite haphazard eating habits. I was getting away with less than the best nutrition.
  • In the military – my ID shows the same 195 pounds, 6′ height. This was at the beginning of my 2 years of active duty. At the end, I had gained to about 205.

Thus far, I was not overweight and was in good shape, but had never developed good eating habits.

I began to pile on more weight as a civilian. Unbeknownst to me at the time, I was falling into food addiction. Salt, sugar and fats had taken control of me. Despite still playing sanctioned NC tennis tournaments, I had gained to 235 pounds. Tennis and bodybuilding had kept me in good (though bulky) shape, so I still was not addressing the weight gain.

When my weight went to 240 and above, I knew that it was time for serious behavior modification. I tried many “diets”, but realized only temporary weight loss and later gains of the amount lost and more. Did I think diets were forms of behavior modification? Perhaps so, but this was not working.


About 5 years ago, I began to appreciate the value of water. I immediately began to use water for at least 90% of my liquid intake. I learned

  • That water was an appetite suppressant
  • That water enhances calorie burning
  • That water removes waste from our bodies
  • That water helps to burn fat
  • And that water helps to prevent muscle cramps and fatigue

I elected to drink at least 100 ounces of water daily. This remains my daily goal today.

The last thing I wanted was to be frivolous about my new commitment. Record keeping had become my means of choice to keep me accountable to myself. I made daily records of the following:

  • My morning weight to the tenth of a pound
  • My morning blood pressure and pulse
  • Daily cardio exercise in terms of minutes
  • Daily resistance sets in my workouts
  • Calories consumed per each meal, with a daily total

I enjoyed this process. Since I could not play tennis or any other sport (with the possible exception of golf with a cart), my new “game” was to set goals to meet and computer entries to verify my progress. It was easy for me to see that workouts for fitness worked well in synchrony with calorie control. One encouraged the other.

At this point, occasional lapses did not bother me. I knew that success was inevitable.


The best thing about steady weight loss is that you are on a continuum of better physical and mental health. I was well under 200 pounds and this was only about a year ago.

I then began a new policy of calorie control and accountability to myself: I would limit myself to 10 calories per every pound of bodyweight per day. Of course, I would record my calorie consumption, per my general plan.

Even with a rotator cuff impingement and arthritic knees, back and hips, I would design daily workouts on the basis of what I was able to do at any given time. I was again struck by the unlikely truth that I was approaching my ideal weight only after my tennis days.

I wanted a healthy appetite suppressant in addition to water. Apple cider vinegar seemed a good idea, based on what I had read. The taste of bottled apple cider vinegar was not to my liking.

Then I discovered Goli Apple Cider Vinegar Gummies. These helped to push me over my goal line. They are loaded with nutrition! I have found that I now almost forget when meal time has arrived. See below. I am now a Goli ambassador and can offer significant discounts.

Here is my link.


At this point, I may or may not want to lose more weight. 180 pounds is okay with me, though an abdominal “6 pack” is my goal and may require some more loss.

It has been very pleasant to discover that lesser amounts of food now are sufficient for me. This may be because of my age, my smaller body or the Goli apple cider gummies. Most likely, all three.

I have not mentioned anything about workout equipment this time, but I usually include a link to Dick’s Sporting Goods, the source of most of the sporting goods merchandise or workout items that I have purchased. This is the largest sporting goods dealer in the United States. See the link below for their entire inventory and current discounts. Shop with confidence!

Save Up To 50% On This Week’s Deals at Dick’s Sporting Goods

My weight loss experience has shown me that I may have been misled when I was often told that I “carried my weight well”.

I was still overweight and in need of coming to grips with the truth. Physical activity without calorie control was an incomplete solution for me.

Disciplined accountability was my saving grace. It became easy when that was solidly established.

Please leave me any comments or questions in the “Comments” section below. Or email, me, richard@myworkoutathome.com.

Be well and stay safe!


Leave a Reply

Your email address will not be published. Required fields are marked *