Expert Q&A

How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 for long-term maintenance (not just short-term)

My Transformation: 220lbs to 135lbs in One Year

At 48, I started the year at 220 pounds, struggling with insulin resistance, joint pain, and the typical perimenopausal hormonal shifts that made every diet fail. By December, I reached 135 pounds—not through extreme measures, but by following the sustainable framework I outline in my book The Maintenance Method. This wasn't another crash diet; it was a complete shift toward habits I could maintain for life.

Why Most Diets Fail Long-Term and What Actually Works

After failing every diet before, I realized the problem wasn't willpower but metabolic adaptation and unrealistic plans. My approach focused on three pillars: stabilizing blood sugar, reducing inflammation for joint relief, and creating a 300-500 calorie daily deficit without feeling deprived. For those managing diabetes and blood pressure, I prioritized protein-first meals (aiming for 100-120g daily) and fiber-rich vegetables that kept my glucose stable between 85-110 mg/dL.

Joint pain made traditional exercise impossible, so I began with chair-based strength training and water walking—just 20 minutes, 4 days a week. This built muscle without stress, boosting my resting metabolic rate by an estimated 150 calories daily within three months.

Practical Strategies That Fit Real Life

Insurance wouldn't cover programs, so I kept it simple and affordable. My daily meals took under 15 minutes to prep: breakfast was a 30g protein shake with spinach and berries; lunch, grilled chicken over mixed greens; dinner, salmon with roasted broccoli. I tracked loosely using a free app, focusing on consistency rather than perfection. Weekends included flexible higher-carb refeeds (adding sweet potatoes or quinoa) to prevent hormonal crashes that sabotage perimenopausal women.

Sleep became non-negotiable—7 hours minimum—because poor rest spikes cortisol and cravings. I addressed embarrassment about my obesity by starting with home workouts and gradually building confidence. The key was rejecting all-or-nothing thinking; one off day didn't reset my progress.

Long-Term Maintenance: The Real Secret

Maintenance isn't the end—it's the beginning. At 135lbs, I now eat 1800-2000 calories most days, including treats, because my metabolism adapted positively through muscle preservation and stress management. I weigh weekly, not daily, and adjust with a 10% calorie shift if I trend up 5 pounds. This method has kept the weight off for 14 months and counting.

If you're overwhelmed by conflicting advice, start small: pick one meal to optimize today, add a 10-minute walk, and focus on how you feel rather than the scale. My book details the exact 12-week protocol that transitions from loss to lifelong maintenance without the rebound so many experience.

💬 What the Community Says

The community shows strong resonance with this 85-pound transformation, particularly among women 45-55 dealing with hormonal changes and joint limitations. Most appreciate the emphasis on sustainable habits over quick fixes, with many sharing similar journeys from 200+ pounds using simpler meal templates and low-impact movement. There's lively discussion around the realism of 15-minute prep and flexible refeeds, as several report success managing blood sugar without complex tracking. A vocal minority debates the exact calorie targets for maintenance, noting individual differences with insulin resistance. Beginners often express relief at seeing non-gym approaches validated, though some question long-term adherence beyond the first year. Overall sentiment is encouraging, with users trading tips on affordable protein sources and celebrating non-scale victories like reduced joint pain and better energy.
Cite this answer
Clark, R. (2026). How I started this year vs. How I'm finishing it - 220lbs -> 135lbs 🩷 for lo. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-i-started-this-year-vs-how-i-m-finishing-it-220lbs-gt-135lbs-for-long-term-maintenance-not-just-short-term
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Get Personalized Guidance From the Author
Every weight loss journey is different. Book a 1-on-1 telehealth consultation with Russell and get a plan built specifically for you — based on the same evidence-based principles in his book. Available to patients in all 50 states.
Book Your Consultation →
Have a follow-up question?
More Questions 200 answered
▸ Is the carnivore diet the best WOE to lose weight while doing intermittent fasting: best practices and common mistakes to avoid? ▸ Starting my second extended fast tomorrow. Hoping for 12 days or maybe do another 42 for people with insulin resistance on a low-carb or ketogenic diet? ▸ How the heck do people with health anxiety handle anxiety med side effects: what to track and how to measure progress for people with insulin resistance? ▸ How I cured my bad breath. Especially helpful for people with sinus issues: what to track and how to measure progress: what to track and how to measure progress? 📖 Gut-Brain Axis — The complex communication network between your digestive system and your brain that controls satiety, mood, and metaboli… ▸ Body shops that work on cars older than 10+ years old for those with hypothyroidism or Hashimoto’s? ▸ When you get your microdose calculations wrong for the Monday morning meeting for people with insulin resistance if you're on a GLP-1 like semaglutide or tirzepatide? ▸ I’m looking into possibly going grain free and I was wondering if it was just as healthy as doing keto or paleo — what most people get wrong about this and how it connects to gut health and inflammation? ▸ A Switch from HRT to Birth Control: how to talk to your doctor about this when you have PCOS or hormonal imbalances? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ When I want to lose weight fast I fast while doing intermittent fasting? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide if you're on a GLP-1 like semaglutide or tirzepatide? 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ Brest tenderness from testosterone and how it connects to gut health and inflammation? ▸ Digestive issues? Alcohol allergy — what most people get wrong about this while doing intermittent fasting? ▸ Anybody else feel like this — what does the research actually say and its effect on metabolism and insulin levels? ▸ Bad advice from doctor for long-term maintenance (not just short-term) for long-term maintenance (not just short-term)? ▸ Any Links Between Autophagy & Eye Disease Reversing when you have PCOS or hormonal imbalances: what to track and how to measure progress? ▸ Got to “goal weight” but not really. Anyone else try to do a cushion on a low-carb or ketogenic diet for long-term maintenance (not just short-term)? 📖 One Box Protocol — A revolutionary approach where we stretch one 60 mg box of tirzepatide across three metabolic phases, prioritizing long-… 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ For those who took metformin, how soon did you see benefits: best practices and common mistakes to avoid on a low-carb or ketogenic diet? ▸ Here's the things I wish I'd known back then... what are yours and how it connects to gut health and inflammation if you're on a GLP-1 like semaglutide or tirzepatide? ▸ What made you start carnivore and how it connects to gut health and inflammation? ▸ My friends stopped being impressed by my weight loss ages ago. I just reached my goal weight, would you cheer for me in their place: what to track and how to measure progress when you have PCOS or hormonal imbalances? ▸ Tracking carbs in Resistant Starch: Do you count them differently after 24h in the fridge — what does the research actually say and its effect on metabolism and insulin levels? ▸ How much should a thyroid test cost for people with insulin resistance for people with insulin resistance? ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm and the role of cortisol and stress hormones while doing intermittent fasting? 📖 Nutrient Density — Prioritizing foods that provide maximum vitamins and minerals per calorie to satisfy the brain and end the cycle of hidd… ▸ Frustrated with lack of progress. How to improve for long-term maintenance (not just short-term) during the weight loss plateau phase? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What is the connection between I reduced my IR from 15.5 to 4 in 3 months if you're on a GLP-1 like semaglutide or tirzepatide? ▸ When fed ex secures the goods when you have PCOS or hormonal imbalances for those with hypothyroidism or Hashimoto’s? ▸ Does anyone else remember the darkest time of our Generation — evidence-based answer for CFP patients when you have PCOS or hormonal imbalances? ▸ Has anyone stopped HRT and then restarted it for people with insulin resistance and how it connects to gut health and inflammation? 📖 Metabolic Stall — A plateau in weight loss often caused by hidden inflammation or hormonal adaptation, which we break using our specific 7… ▸ How did you stop your health anxiety — what do certified weight loss coaches recommend on a low-carb or ketogenic diet? ▸ Paleo brownies/sweets that ship all over usa: how to talk to your doctor about this for long-term maintenance (not just short-term)? ▸ When you get your microdose calculations wrong for the Monday morning meeting for people with insulin resistance for those with hypothyroidism or Hashimoto’s? 📖 Hashimoto’s Success — Achieving weight loss and reduced inflammation in thyroid patients by removing dietary triggers like lectins and modern … ▸ Paleo brownies/sweets that ship all over usa: how to talk to your doctor about this and its effect on metabolism and insulin levels? ▸ When Someone Paid by Credit Card, We Had to Drag Out This — what most people get wrong about this and how it connects to gut health and inflammation? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ What's a physical thing you can do TODAY that you couldn't do at 40 for those with hypothyroidism or Hashimoto's during the weight loss plateau phase? ▸ What was your wake up call that you needed to lose the weight or you might die — what does the research actually say: best practices and common mistakes to avoid? ▸ Bad advice from doctor for long-term maintenance (not just short-term) specifically for women over 40? ▸ How do you stop the "I already messed up today" spiral while doing intermittent fasting during the weight loss plateau phase? ▸ How to get better cholesterol test scores during the weight loss plateau phase if you're on a GLP-1 like semaglutide or tirzepatide? 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ Lost weight then gained it back on keto: what to track and how to measure progress specifically for women over 40? ▸ How long was your withdrawal when you went sugarfree if you're on a GLP-1 like semaglutide or tirzepatide — what certified coaches recommend? ▸ Dark(ish) areas for stargazing during the weight loss plateau phase for long-term maintenance (not just short-term)? ▸ Is the idea of the kitchen timer to eventually get to the point where someone has an orgasm just from hearing the ding? Pavlov's orgasm and the role of cortisol and stress hormones — what the research actually says? 📗 The 30-Week Tirzepatide Reset — by Russell Clark, FNP-C, APRN · The complete clinical protocol — 30 weeks of real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 3 ▸ Been going out with this girl and I think it’s destroyed my microbiome for people with insulin resistance when you have PCOS or hormonal imbalances? ▸ What to expect on 50mg of Spironolactone for long-term maintenance (not just short-term) and how it connects to gut health and inflammation? ▸ Why are peptides suddenly everywhere in 2026 when most of them have been around for 20 or 30 years — what do certified weight loss coaches recommend specifically for women over 40? 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ Is the carnivore diet the best WOE to lose weight while doing intermittent fasting during the weight loss plateau phase? ▸ Anyone micro dosing to help cut out alcohol and its effect on metabolism and insulin levels and how it connects to gut health and inflammation? ▸ What can I ask for if estrodiol cream remains in shortage? Newly prescribed-should I even start if I can't refill next month specifically for women over 40 for people with insulin resistance? ▸ Paleo brownies/sweets that ship all over usa: how to talk to your doctor about this while doing intermittent fasting? ▸ Does anyone else remember the darkest time of our Generation — evidence-based answer for CFP patients — what certified coaches recommend?