Weight Loss Wisdom from a Former 320 Pound Man

Losing weight is one of the toughest journeys you’ll ever embark on, but I promise you—it’s worth it. I started at 320 lbs and transformed my life, not just physically, but mentally and emotionally as well. Along the way, I’ve learned a lot, and today, I want to share five key lessons that helped me drop 115 lbs and keep it off.

1. NEVER Quit

Weight loss is HARD. I didn’t lose 115 lbs in a month. It took time—lots of it. Your body doesn’t change overnight, and there will be days where you feel stuck, frustrated, or even defeated. But quitting is never the answer. A bad day, month, or even year should never be an excuse to give up on yourself. Progress is never linear, but if you keep pushing, the results will come.

2. Nutrition is Key 🔑

You cannot out-train a bad diet. Period. You can put in all the work in the gym, but if you’re not fueling your body with clean, whole foods, the scale won’t move the way you want it to. Make nutrition your foundation—focus on lean proteins, whole grains, healthy fats, and plenty of fruits and veggies. The better your diet, the better your results.

3. Drink Minimal Calories 💧

Weight loss ultimately comes down to calories in vs. calories out. The fastest way to sabotage your progress? Drinking your calories. Soda, sugary coffee drinks, and alcohol add up fast, and they don’t leave you feeling full. Stick to water, black coffee, and unsweetened tea—your body (and your progress) will thank you.

From 320 lbs to living my best life in sunny San Diego. This 115-pound transformation was more than just physical—it was a complete mindset shift. Hard work, consistency, and the right approach made all the difference.

4. Train HARDER Over Time 💪🏼

As you lose weight and build muscle, workouts that once felt challenging will start to feel easier. That’s your cue to level up. To keep progressing, you need to continually push yourself—whether that means increasing weight, intensity, volume, or duration. Don’t get comfortable. Growth happens when you step outside of your comfort zone.

5. Find a Mentor or Source of Inspiration

Weight loss can feel like a lonely, confusing road. That’s why having the right guidance is so important. Work with a trainer, find a mentor, or surround yourself with people who push you to be better. Having someone in your corner—whether it’s for advice, motivation, or accountability—can make all the difference in staying on track.

I hope this wisdom helps! If you’re looking for a coach to guide you on your own fitness journey, reach out on my website or on Instagram at coach_kos. Let’s make it happen!

-Coach Kos