'I Lost 70 Lbs 15 Years Ago': A Marathon Runner's 11 Lessons on Making It a Lifestyle

Hello, I'm Master Kim, your Empathic Storyteller and Editor at BeSlim.me. I've had the privilege of hearing countless stories of transformation, and today, I want to share one that hits close to home for so many of us. This is the journey of Alex, a dedicated marathon runner who lost 70 pounds 15 years ago and has kept it off ever since. But this isn't just about the weight—it's about turning a temporary victory into a lifelong lifestyle. Alex's story resonates deeply because it validates the real struggles we all face: the emotional rollercoaster, the setbacks, and the quiet triumphs that build lasting change. I'll narrate Alex's experience in their own words, drawing from our conversations, to make it feel as personal and honest as possible. As I see it, stories like this remind us that sustainable weight loss isn't a sprint—it's a marathon of the heart and mind.

What makes Alex's tale so powerful is the focus on long-term maintenance. Fifteen years later, they've not only maintained the loss but transformed it into a foundation for running marathons, proving that health is about consistency over quick fixes. No miracles here—just effort, self-compassion, and science-backed habits that anyone can adopt. Let's dive in.

Part 1: The Struggle (The 'Before')

I remember the days when looking in the mirror felt like staring at a stranger. At 5'10" and 250 pounds, I was in my early 30s, working a desk job that kept me chained to a computer for 10 hours a day. The weight had crept up slowly—first from college stress eating, then from late-night snacks to cope with a demanding career. Emotionally, it was crushing. I'd feel this heavy fog of shame every time I skipped the gym or polished off a pint of ice cream after a bad day. My clothes didn't fit, my energy was nonexistent, and simple things like climbing stairs left me winded and defeated.

Failed attempts? Oh, I've got a laundry list. I tried every fad diet under the sun—keto for a month, where I lost 10 pounds but gained it back plus more when the carb cravings hit. Then there was the juice cleanse that left me irritable and starving, only to binge on pizza afterward. I even signed up for a boot camp class, pushing through grueling workouts for weeks, but the scale barely budged, and my motivation fizzled. Each failure chipped away at my self-worth. I'd tell myself, "This time it'll be different," but deep down, I was terrified of failing again. The emotional toll was the worst part—nights lying awake, berating myself for lacking willpower, feeling isolated because I didn't want friends to see me like this.

Physically, it was no picnic either. My joints ached from the extra weight, and I developed sleep issues from the constant discomfort. Socially, I'd avoid gatherings, making excuses because I felt too self-conscious. It wasn't just about the pounds; it was the way they amplified every insecurity. I knew I needed change, but nothing stuck. Looking back, I realize now that my approach was all wrong—focusing on restriction and punishment instead of understanding my body's signals and building sustainable habits. The struggle felt endless, like running a race with no finish line in sight.

Part 2: The Turning Point (The 'Solution')

Everything shifted one rainy afternoon 15 years ago. I'd hit rock bottom after yet another failed diet attempt, where I'd lost 20 pounds only to regain 25 in a matter of months. I was scrolling through health forums, desperate for something real, when I stumbled upon a book about sustainable weight loss that emphasized science over shortcuts. It was like a lightbulb moment: I realized my body wasn't the enemy; it was responding to years of yo-yo dieting and stress. That day, I committed to a new approach—not a diet, but a lifestyle overhaul grounded in understanding how my body works.

The key was diving into the science of habit formation and hormonal balance, without getting bogged down in jargon. For starters, I learned about leptin resistance, where the hormone that signals fullness gets out of whack from chronic overeating and dieting, making it harder to feel satisfied. Research on leptin resistance shows it can contribute to weight regain in yo-yo dieters, which explained why I always felt hungry despite eating enough. To counter this, I started incorporating balanced meals with protein, fiber, and healthy fats, eating mindfully to rebuild that sensitivity over time.

Then there was cortisol management—stress was my silent saboteur. High cortisol from work pressure and emotional eating was storing fat around my midsection. Studies from the Mayo Clinic highlight how chronic stress elevates cortisol, leading to abdominal fat accumulation, so I began simple practices like daily walks and journaling to lower it. No extreme measures, just consistent, small steps.

Habit formation became my foundation. Drawing from principles like those in atomic habits, I focused on tiny, repeatable actions—swapping soda for water one glass at a time, or adding a 10-minute walk after dinner. Evidence from the CDC supports that building habits through gradual changes leads to better long-term adherence, which resonated with me. I also discovered running as a way to move joyfully, starting with short jogs that built into training for my first 5K. It wasn't about burning calories obsessively; it was about creating routines that felt good and stuck.

This turning point wasn't dramatic—no overnight success. It took months of trial and error, but educating myself on these principles gave me the tools to break the cycle. I worked with a nutritionist briefly to personalize it, ensuring I wasn't depriving myself but nourishing my body. For the first time, change felt empowering rather than punitive.

Part 3: The Success (The 'After')

Fifteen years later, I've shed 70 pounds and kept it off, weighing in at a steady 180 pounds. But the real win isn't the number—it's how my life has transformed. Running marathons? That started as a wild dream during my early walks, but now I've completed 12 full marathons, including Boston. My energy levels are through the roof; I wake up excited for the day, not dragged down by fatigue. Emotionally, I've built resilience—setbacks like a minor injury don't derail me anymore because I've learned to adapt.

My relationships have flourished too. No more hiding from social events; I'm the one organizing group runs and healthy potlucks. Professionally, the discipline from this journey spilled over—I advanced in my career, tackling challenges with the same consistency I apply to my health. It's not perfect; there are still tough days, like when travel disrupts my routine, but I've maintained the loss for over a decade by treating it as a lifestyle, not a phase.

Through it all, I've distilled 11 key lessons that have made this sustainable. These aren't quick tips—they're hard-won insights from years of effort:

1. Embrace Patience Over Perfection: Weight loss isn't linear. I learned to celebrate small wins, like fitting into old jeans, rather than obsessing over the scale.

2. Listen to Your Body's Signals: Tuning into hunger and fullness cues, informed by leptin science, prevented overeating without strict rules.

3. Manage Stress Daily: Simple cortisol-lowering habits, like meditation or nature walks, kept emotional eating at bay.

4. Build Habits Gradually: Start small—my first habit was just drinking more water—and layer on more as they stick.

5. Find Joy in Movement: Running became my passion, not a chore. Choose activities you love to make exercise sustainable.

6. Nourish, Don't Restrict: Focus on whole foods that fuel you, avoiding the deprivation that leads to rebounds.

7. Track Progress Mindfully: I journaled emotions and non-scale victories, which kept motivation high during plateaus.

8. Seek Support Without Shame: Joining a running group provided accountability and camaraderie, making the journey less lonely.

9. Adapt to Life Changes: When life threw curveballs, like job stress or family demands, I adjusted my routines flexibly.

10. Prioritize Sleep and Recovery: Good rest supported hormone balance and prevented burnout from overtraining.

11. Reflect and Adjust Annually: Every year, I review what's working and tweak—it's how I've maintained for 15 years.

These lessons turned my struggle into a strength, proving that long-term maintenance is about mindset and consistency.

Key Lessons for Your Journey

1. Start with small, science-backed habits like mindful eating to address leptin resistance and build momentum without overwhelm.
2. Incorporate daily stress management techniques to control cortisol and prevent emotional setbacks.
3. Make movement a joyful part of your routine, focusing on consistency over intensity for lifelong adherence.

As Master Kim, I can't help but feel inspired by Alex's story—it's a testament to the power of perseverance and self-kindness. If you're on your own path, remember: your struggles are valid, and every step forward counts. What's one small habit you can start today?