Man Shares How Three Lifestyle Changes Helped Him Lose 150lbs in 18 Months

A man has shown three things he did to lose 150 pounds, and it does not involve exercise or gym membership.

On August 20, Noah Harned, 29, shared his transformation on Reddit under /u/DankyStanker. His post has already received 15,000 upvotes, and he’s received many compliments from fellow Redditors.

In an exclusive interview with NewsweekHarned, who lives in Waukesha, Wisconsin, explains how he went from 340 pounds to 190 pounds in 18 months.

“I don’t do any outdoor exercise or go to the gym anytime soon,” he said. “I count calories, do intermittent fasting and light physical activity.”

Intermittent fasting

A May 2023 survey of 1,022 American adults conducted by the International Food Information Council found that the most common eating patterns or diets included high protein (18 percent), mindful eating (17 percent), calorie counting (12 percent), eating clean (12 percent) and intermittent fasting (12 percent).

Harned, a package delivery driver, began fasting in 2020. “It was something I had to do to keep from gaining weight when I was growing up,” he said.

For two years, he followed a 16-hour fasting routine, eating his first meal at 3pm and the last at 11am during this time, he continued to eat junk food without paying attention to calorie consumption.

“It took me years to start dieting,” she says. “I use food as a dopamine hit to hide my dissatisfaction with life and my body.

“I knew what I needed to do for years, but I didn’t have the strength to do it. I finally convinced myself that I’d rather binge eat than ‘suffer’ on a diet,” he said.

Newsweek discuss meal plans with Dave Asprey, best known as the “Father of Biohacking.” The health science entrepreneur, who lives in Austin, Texas, explains what happens when you switch between fasting and eating on a regular schedule.

“Your brain likes to fast,” the fourth time New York Times the bestselling author said. “When you fast, your body switches from burning glucose to burning fat. This fat is converted into ketones, which are powerful anti-inflammatory compounds.”

“Your neurons (brain cells), which require a lot of energy to function, prefer to use ketones for fuel instead of glucose,” Asprey said. “This is because ketones provide more energy than glucose. When you’re fasting, you may notice better mental clarity and focus. This is a result of more brain power from ketones.”

Counting Calories

Harned finally understood the importance of prioritizing healthy eating to reach his goals. According to the American Psychological Association, men aged 26 to 30 should consume between 2,400 and 3,000 calories per day, depending on their activity level. Using a calorie tracking app, Harned initially set a calorie intake of 2,600 calories per day, gradually reducing it to 1,500 at the start of this year.

“I finally found something that works, and it’s counting calories,” he said, adding that he was initially reluctant to try it after seeing family members struggle with calorie counting when he was a child.

“In January 2023, inflation is rising, and in a strange twist of fate, it’s helping me, because I’m going to eat fast food, and it’s getting really expensive,” Harned said. This led to a “drastic” reduction in calorie intake, and he “accidentally” dropped 300 pounds by the end of February 2023.

“I decided to stop being lazy and get back to cooking,” Harned said, adding that his staple meal, until now, was stir-fried chicken or beef with white rice and various vegetables.

Harned learned how to make his favorite foods, including pizza, without going over the calorie limit. He swaps potato chips for popcorn and swaps sugary coffee for pre-workout drinks, while occasionally drinking sugar-free soda.

He said that when something is lacking, maintaining discipline is difficult, because food becomes addictive. Despite the occasional “slipups” and cheat days that lead to temporary weight loss, he refuses to punish himself and instead focuses on getting back into a disciplined routine.

“When the weight started to drop, people started to notice, which gave me motivation and inspiration. The most important moment was when I started to fit into my old clothes,” said Harned, who now wears a size larger than XXXL.

Benefits of Walking

Lindsay Bottoms, a reader in exercise and health physiology at the University of Hertfordshire in England, previously told me Newsweek walking has many benefits.

He said: “Increasing physical activity, such as step count through walking, contributes to improved cardiovascular fitness, weight management, better mood, better sleep and better cognitive function.

“Walking can reduce the risk of chronic diseases, such as dementia, and certain cancers. In some cases, it helps improve health conditions, such as type 2 diabetes.”

The Centers for Disease Control and Prevention recommends walking at least 10,000 steps a day, but Harned regularly exceeds this by at least 6,000 steps. He said, “I lift boxes at work and walk about 16,000 to 22,000 steps a day.”

The Effects of Weight Loss on Overall Health and Well-Being

In February, Harned weighed in at 190 pounds, which was lighter than he weighed as a junior in high school. She says she has always struggled with her weight, which has led to physical health problems, such as pain and shortness of breath, and poor mental health.

She said: “I don’t like myself. I feel ashamed to be out in public… like I’m like a ghoul in the daytime with everyone watching and judging me.

“I’ve never been clinically evaluated, but I think I’m mildly depressed, and it’s causing my weight problems, and eating is one of the things that makes me feel good and forget about my problems.”

Along with his fitness, Harned’s confidence and social skills improved after losing weight. She is currently working with a therapist to overcome her social anxiety and hopes to join a gym in the future.

“I have more energy. I can run again!” said. “My high blood pressure is back to normal, and I’m no longer short of breath.”

Harned added: “It’s a new feeling to look in the mirror and see what I see. The way I see myself is more positive. My mental state is better than before. Now I feel more positive about the future.”

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