Tolu Ogunyoku Lost 133 Pounds: 'I Feel Like I’m A Teenager again'
Weight-Loss Win is an original Yahoo series that shares the inspiring stories of people who have shed pounds healthfully.
Tolu Ogunyoku is 35 and currently weighs 225 pounds. In 2011, after getting a serious wake-up call during a doctor’s appointment, he decided to lose weight to improve his health. This is the story of his weight-loss journey.
The Turning Point
I always embraced my weight because I was strong and lifted heavy weights regularly at the gym. But that changed after I visited my doctor in June 2011. I stepped on the scale and I weighed 358 pounds! I was diagnosed with hyperlipidemia (too much fat in the blood) and hypertension (high blood pressure). I would need a prescription to help manage my obesity-related health problems. That news shocked me and sent an unbelievable jolt through by body.
I decided to change the day I left that doctor’s appointment. I went to the pharmacy and while waiting for my prescription to be filled, it hit me: I’m too young to be on any type of medication. I thought about my father who died when I was 8 years old from similar health problems. I left the hospital and went straight to a local Target and bought a scale. I told myself from that day forward, I was holding myself accountable.
The Changes
After I bought the scale, I knew I had to start eliminating my bad eating habits. The first thing I gave up was soda. I used to drink at least three cans a day. Next up was fried food. That was really hard. I cut down on eating out from daily to once a week so that I could be more in control of my food choices. Eventually, I eliminated all sugars and processed food, and I was able to create new healthy options.
My diet consisted mainly of:
Breakfast – homemade smoothie made with spinach and any kind of fruit with natural honey, crushed ice, and almond milk
Snack – apples, pears, almonds, or cashews
Lunch – my favorite homemade quinoa dish containing quinoa, sautéed onions and sweet peppers, corn, and baked beans. I serve it with sliced avocado on top.
Snack – fruit or a light salad
Dinner – either my quinoa dish or a light salad with salmon or avocado with unsalted sesame sticks
Dessert – Lenny & Larry protein cookies, which are are vegan and delicious!
I did not count calories. I just tried my best to get the freshest produce and stayed away from any processed food. When you make it yourself, you know exactly what you put in it.
When I returned to the gym, I stopped lifting weights. I had never been a runner but I challenged myself to try. I set realistic goals that progressed from running for one minute straight, to five, 10, and eventually up to 40 minutes. I did calisthenics, including pushups, pull-ups, and dips. I used the ab wheel as well. Once I started the routine, the weight was coming off fast! I couldn’t believe it. I did not take any supplements to maintain the weight. I completely changed my lifestyle.
The After
I feel like I’m a teenager again. I wake up and I’m always looking forward to running at the gym.
I look at old pictures or think of my previous habits and I think to myself, “Wow — I can’t believe I used to eat like that.” Now, I save my indulgences for vacations, where I might go to a buffet or have unlimited desserts.
As I made the changes, I did not realize I was losing weight until some of my clothes started fitting loosely. Then I started checking my progress on the scale and was excited every time I saw my weight drop. Fatherhood is really important to me, and I wanted to make sure I was in shape to take care of my son when he was born in 2013 and my daughter in 2015. They are my everyday motivation. I need to take care of my health to be able to raise them. I always told myself it would be selfish of me to not address my health issues before they were born.
The Maintenance
I just stick with what got me here. My routine is still the same except that I stopped eating meat in January 2016. I’m a pescetarian now.
Getting my daily run is so important. The excitement I feel after a good run is unreal. I always try to beat my previous time.
The Struggles
It is impossible to always wake up with the motivation to work out. I try to pump myself up by looking at an old picture and vowing not to go back to the old me. My family helps to keep me motivated. Without them I don’t think I would have been able to completely transform.
Advice
First and foremost, you can do it! It took me a while to put the weight on and it took a while to get it off. Stick to a daily routine and get out of the thought process that you can eat whatever you want as long as you work out. Work on your bad habits. Choose baked food instead of fried. Water instead of soda. Fresh fruit instead of sweets or candy. Reward yourself! My initial target weight was 250. I told myself that I would buy myself whatever I wanted when I got down to 225 pounds, so I bought wireless headphones that I couldn’t justify buying before. The promise of a reward will keep you motivated.
All photos: Courtesy of Tolu Ogunyoku.
Need more inspiration? Read about our other weight-loss winners!
Weight-Loss Win is authored by Andie Mitchell, who underwent a transformative 135-pound weight loss of her own.
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