It Feels Great When I Learn My Lesson

Content Library It Feels Great When I Learn My Lesson
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Tom Tollefson

Tom Tollefson

Jan 7, 2026

250.4 pounds. - 1.6 pounds today, - 82.6 pounds overall, - 1.6 pounds toward my goal of losing 10 pounds in January.

Yesterday I put a hard-earned lesson into action, and this morning I saw the reward.

I stepped on the scale and saw a 1.6 pound weight loss.

That number matters, but what matters even more is how it happened.

Yesterday, I worked out after 5 p.m., just like I have been doing. I walked in Zone 2 and lifted weights. The difference this time was what I did afterward. I didn’t eat. I didn’t test myself. I didn’t negotiate or bargain or tell myself I “deserved just a little.”

I already know how that story ends.

For me, one bite doesn’t stay one bite. One bite opens the door to a full-on eating session with no clear stopping point. So instead of fighting that battle, I avoided it altogether. Not eating at all was actually easier than trying to stop once I started.

That realization is a big one.

This feels like a huge stride for me, especially now that weight lifting is part of my daily routine. Lifting weights clearly increases my appetite. It makes sense. I’ve worked my body hard, and my brain immediately wants to refuel. On top of that, there’s the mental trap of thinking I’ve earned extra food or that I need it to recover.

But I don’t.

What I need is consistency. What I need is to protect the habits that are working. What I need is to remember how quickly a small choice can turn into a setback if I’m not paying attention.

This experience taught me that awareness beats willpower. When I recognize the pattern ahead of time, I can make the right decision before temptation even has a chance to grow.

I also know this isn’t a one-time lesson. It’s something I need to remind myself of every single day. If I forget, I’ll give in. If I stay mindful, I stay in control.

If I can continue to respect this boundary, keep up my walking and weight lifting, and stay intentional about my choices, I’m confident I’ll continue moving forward.

Not just toward a lower number on the scale, but toward better health, better discipline, and a better version of myself.

And today, that feels really good.

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Weight Loss

Intermittent Fasting

Zone 2 Training

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