How To Lose Weight At 140 Pounds

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Angle down icon An icon in the shape of an angle pointing down. Carter Good before and after losing 140 pounds. Carter Good

In fact, research suggests that 80% of people who lose at least 10% of their body weight regain everything they lost, if not more.

I Lost 140 Pounds In A Year: Weiss, Tim: 9781648037542: Amazon.com: Books

But within a year, he'd lost 100 pounds, and the year after that he lost another 40. Nine years later, Good hasn't regained the weight.

The 25-year-old from Austin, Texas, who is now a weight loss coach and qualified personal trainer, recently shared the 10 most important lessons he's learned about sustainable fat loss in an Instagram post.

I know that my weight loss is inspiring ... and so every time I share, I try to use it as a way to encourage and educate others on the right way to lose weight and get healthy, Good told Insider.

Weight Loss Tips From A Woman Who Lost 140 Pounds

Initially, it was all through crazy restriction and cardio, he told Insider, explaining that he found a diet plan online and just cut the portions in half, which he now realizes was not smart.

Along with eating a very low-calorie diet, I would use the elliptical for 60 to 75 minutes every single day, he added.

It took one to two years of education and mental growth to find more balance between my fitness goals and other life goals, he said.

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Regardless of how long it takes you to lose weight, you're going to spend a much longer time maintaining a lean and healthy body, Good wrote on Instagram.

People come to me with the goal of losing a certain amount of weight, he said. Maybe it's a weight they used to be at, or maybe a weight their doctor recommends reaching.

So instead of thinking about the number on the scale as the goal, focus on the habits, strategies, and routine you'll develop on the way.

Doing The Keto Diet And Walking Helped Me Lose 140 Pounds'

Although the key to sustainable weight loss is creating a healthy lifestyle you enjoy and can thus maintain, and it's never wise to cut out every food you enjoy, you

If you prioritize fitness, you're going to have to be disciplined. You'll often have to skip the next round of beers or pass on the late-night slice.

Good wrote that as he lost weight, his cravings didn't vanish but he got better at delaying gratification for a greater reward.

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People who are successful in fitness (and other areas of life) are the people who are able to delay gratification. Simple as that, he explained to Insider.

Oftentimes with fitness, the 'easier' and 'more enjoyable' choice you make in the moment isn't the one that'll lead to being lean and healthy.

Part of becoming someone who makes fitness a priority is being able to make the harder choice in the moment that leads to a greater reward in the future, Good said.

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It's not an easy mindset to train, but the more consistent you can be from the start, the easier it gets — especially once you start seeing results!

Good wrote that investing in your health and making fitness a priority is worth it because not only does it lead to feeling and looking better, but it allows you to do better for the people in your life.

Losing weight has taught me about hard work, discipline, and delayed-gratification, which has helped me in so many other areas of my life, Good said.

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For example, if it wasn't for fitness, I would have never believed in my ability to build and grow my own business.

It's also taught me that I can accomplish anything I want in life. I just have to be willing to work hard, be patient, and refuse to quit.

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