For the last two weeks I’ve been bouncing between 192–193 lbs. Before that, 190 was my steady average.
I weigh myself every day, and each morning I’ve thought, “today’s the day I’m back under 192.” It hasn’t happened.
When I looked honestly at why, it was all explainable:
- I’ve been eating a little more than usual—too many unplanned snacks I didn’t turn down.
- My steps have been 4–5k lower per day than normal.
- More sit-down meetings, sometimes 3–4 hours, hasn’t helped.
So, what now? Here’s my simple get-back-on-track plan:
- Plan my food for the day
I’ll write exactly what I’m eating and when. I won’t hit it perfectly, but following the script ~90% keeps my calories in check and my weight in my preferred 187–192 range.
- Prioritize protein
Lately I’ve let some high-fat/high-carb choices sneak in without much protein. I’m tightening this up so each meal has a clear protein anchor.
- Get my steps back up
At the tent gym I started at 3:30 a.m. and had 4–5k steps by 4:30 a.m. Without that built-in movement, I need to schedule walks—short bursts throughout the day to offset the longer meetings.
If there’s a priority among these, it’s #1: daily meal planning and sticking within 10% of the plan. It doesn’t have to be perfect—just consistent. The closer I am to the plan, the leaner I get and the better I look and feel.
Does any of this resonate with you? What habit do you need to reintroduce (or finally introduce) to feel your best—planning meals, adding protein, walking more, or something else?
P.S. Yes, this gets harder as we head into the holidays. That’s exactly why a simple plan matters most right now.
– James Pratt