Writing this story reminds me of the worried kid that says to his dad: “But dad, how will I tell if they’re vegan” The dad answers: “Don’t worry son, they’ll tell you!” I sure as heck never wanted to be a weight loss evangelist, but it’s the most common question either I, or Google get asked about me.
That enquiry makes sense I suppose, as I’ve lost around 30kg. I’m guessing I’m a lot like many of my viewers, who used to be able to shed kilos with a little light exercise. But later in life, those kilos tend to stick around. Whether I was training to trek Nepal, or doing regular HIIT training (High Intensity Interval Training), I found it hard to shift anything other than a few kilos. Don’t get me wrong, the exercise always gave me an awesome endorphin hit and a sense of satisfaction, but it rarely resulted in significant weight loss. So what changed?
Diet, Mainly
There used to be a belief that diet and exercise played an equal role in weight loss. Now, I’m not too sure if food has gotten more calorific and tasty, or whether age also plays a part, but I do believe those stats to be rubbish. As you age, I think that it’s perhaps 80% what you eat (or importantly what you don’t eat!), and around 20% exercise. Restricting calories through eating lower quantities is most definitely the biggest change I have made. But it’s not just restricting calories, but changing the diet to a lower-carb alternative. I used to have carb-rich foods like hot chips, breads and pasta’s. Now, I go for more high-protein meals. Substitute pulse pasta with regular pasta. Skip the garlic bread. Hold the chips and eat the salad. And go for high protein foods, which while often high in calories, actually burn more calories through the digestion process. Look it up!
Drinks were also a problem for me. Not alcohol per se, but things like iced coffees on the road. Those things are off limits if you value your waistline – so much energy, and often consumed when you’re sedentary at the wheel. Excess calories add up to increased fat stores.
I also used to slug down those 600ml diet cokes, especially on long outback stretches, thinking their zero calories to be the perfect treat. But not so. Not only do they make you pee like you’re six cans in on a good night, they have an unexpected side effect. They make you feel hungry. Why? Well, some studies suggest that artificial sweeteners may impact appetite regulation, though findings are still being explored. The result? You feel hungry, so eat more. Well, that’s what happened to me anyway. So I’ve ditched the diet drinks, which is also better for the microbiome, which we now know is really important for overall health.
I will also fast every month or so for around 24 hours. I’ve tried longer but I’m a little slack. When fasting I’ll simply have things like black tea, bone broth and sugar-free electrolytes. I’d recommend you do your own reading up on this. But we do know that fasting is pretty good for resetting your cells and longevity.
Exercise, of course
Early morning exercise is in my opinion the best way to start the day. Of course, it’s easier said than done (especially if you start work early), but the benefits tend to last the whole day through. When I exercise, I get an endorphin hit. So then I feel a sense of satisfaction. I’m winning. And that leads me to make better choices throughout the day. Those choices range from taking the stairs instead of the lift, or eating a salad instead of a burger.
I tend to exercise with weights three times a week, and aerobic exercise on the other 3 days. I’ll take one day off. My aerobic exercise will be either rowing, jogging or rucking (brisk walking with a weighted pack).
I’m somewhat of a longevity nut nowadays as well, and post exercise I will sauna for 20 minutes, and ice bath for a minimum of 3 minutes (at around 4 degrees). These protocols are great for longevity as they produce hot and cold shock proteins, plus burn calories and enhance brown fat production (a good fat!). Check out people like Dr Andrew Huberman for the benefits of this, as I’m just some 4X4 guy and no doctor.
Rewards Aplenty
When on the road, exercise is easy to let fall by the wayside. I know I find it harder than in the confines of my home; but boy, it can be even more rewarding. A jog or a walk in nature in the western deserts or the beaches where our 4X4s take us, can yield amazing results. Last season I was out walking with Josh at daybreak on the Canning Stock Route, and we came upon a large family of camels in the beautiful morning light. What a highlight! I also pack resistance bands (I used the X360 brand, not sponsored!), and they give you a decent workout wherever you are. But even a simple 7-minute circuit can give you great results and put your day on to a great start.
Don’t Punish Yourself
We all fall off the wagon, and I certainly don’t do all the right things seven days a week. I indulge at restaurants, parties etc. But when you do err of course, forgive yourself and start again. There’s no point in beating yourself up and giving up.
Prioritise Your Health
As you age, you can really see the difference between those who have looked after their health, and those who haven’t. Having been on both sides of the fence, the extra energy and vitality I have post-weight loss is incredible. My 4X4 adventures are more fun, less tiring and I get more out of my travels. Bushwalk? For sure! Early morning swim? Absolutely! I simply wasn’t doing that before. Don’t be afraid to change the structure of your life, or even your job, if it’s standing in the way of your health goals. Your health should really be your No.1 priority.
And likewise, don’t do it alone. Sporting teams have coaches, and professionals who are armed with knowledge that could make the journey quicker and easier. Speaking with a healthcare professional can be a useful step for anyone considering their health journey. They deal with obesity and related illnesses every day of the week, so you won’t be the first to raise the issue.
I was prompted to write this story by a new sponsor of mine – hub.health. They’re a telehealth service offering access to Australian-registered healthcare professionals for a range of health needs, including GP consultations from remote areas. The MR4X4 team are all enrolled with hub.health, and it allows us to make appointments while we’re in the middle of nowhere (via Starlink), and it saves us serious time in doctors’ surgeries. You’re talking to an Australian medical team, and they can offer personalised health plans.
P.S. I’ve had a lot of people ask if I used certain medications, but I took a different approach. I’ve nothing against it, it just wasn’t part of my personal plan
4 comments
Congratulations, Pat.
I can resonate with everything in your story – there’s no point I could disagree with.
Forgive me for anticipating a plug for Lite’n’Easy, but I’m glad to see that when it came, it was a well-placed and thoughtful one.
Considering your audience is likely to include many men, it’s good to see you promoting accessible options for men to seek the support they need. It took me years to get over myself and see a doctor for a checkup.
Good on you Pat!!! You look great! I too have lost weight in the past but have recently let it creep back on so this gives me the encouragement to lose a bit and get more healthy, thus enjoying the outdoors even more. Inspiration thanks Monica
I’m not usually in the habit of reading my husband’s 4wd e-newsletters, but noticed you had lost weight when watching one of your episodes, so had to read your article. Good on you for sharing your weight loss success on a platform that blokes (and ladies) will read and maybe take this good advice that might save their lives. Well done you!
You didn’t mention beer! Or at least as part of the weight-loss strategy. Did you drink less beer or other alcohol? Or any? I try to lose weight without drinking less beer, and my results are well short of yours.