Weight Loss Advice From a Guy Who’s Been There, Done That (and lost 100+ Pounds!)

He figured the plan would help him drop 10, maybe 15 pounds. And he was right…well, sort of. Father-of-two, Joey Miller, lost 79 pounds* with Nutrisystem—exceeding his expectations and reaching what he thought would be an impossible weight loss goal. Now, he’s giving weight loss advice to others so that they can emulate his success.

Before starting Nutrisystem, Joey had no discipline when it came to food; he ate what he wanted, when he wanted, without a second thought. It was his wife who inspired him to take back control of his health.

Here is Joey’s weight loss advice and the strategies that kept him on his path to success:

1. Use family for support.

Joey’s journey started when his wife, Amanda, sat him down and told him flat-out that she was worried he wouldn’t be around to see their son grow up. Now it’s his son who helps him to stay on track: “He reminds me what I can and can’t eat,” says Joey. And his weight loss now serves as motivation for others to get healthy—Joey’s dad has since lost 40 pounds* with Nutrisystem, and one of his coworkers, about 30.*

2. Set long-term goals.

For years, Joey felt like he was missing out on adventures with his wife. She wanted to go zip-lining and sky diving, but he was too heavy to participate. “I was sick of letting my wife down,” he says. Joey set his sights on losing enough weight to join her and that helped keep him focused.

3. Don’t expect it all to happen overnight.

This is important weight loss advice for anybody. For those brand-new to Nutrisystem, it’s important to remember that the weight isn’t going to drop off in a day or in a week. “Take your time,” says Joey.

4. Start with walking.

That’s all Joey did in the beginning—about 30 minutes at an easy pace on the treadmill, plus some light weight-lifting. Every few weeks, he upped his speed until he was at a slow jog. “Losing weight helped me exercise more, which allowed me to have more stamina and endurance,” he says. Now Joey does about 45 minutes of cardio and 15 minutes of weight-lifting every day. Starting off slow and gradually working your way up is the best way to do it.

5. Change your routine to push past a plateau.

If you usually stick to the treadmill, try switching to the elliptical machine. Or if you typically walk around your neighborhood for exercise, maybe hit a track and try jogging instead. Just “don’t give up!” says Joey.

6. Set a drink-water alarm.

Your goal with Nutrisystem: Drink eight, 8-oz. glasses of water every day. To help him reach that quota, Joey sets his watch to beep as an easy reminder.

7. Use your favorite seasonings to sneak in more veggies.

You don’t hear this one often, but it’s great weight loss advice. Seasonings are a great way to sneak in veggies. A self-proclaimed sucker for Mexican food, Joey uses those flavors to help him get his recommended servings in for the day. Some of his favorites: Asparagus with a little olive oil and fajita seasoning and baby carrots or celery dipped in spicy salsa.

8. Plan ahead for breaks in your routine.

Joey has to travel about once a month for his job, so he packs bars and snacks to help keep him on track when he’s away from home.

9. Don’t let a slip-up derail your efforts.

Sometimes it’s a little more challenging to stay on track, especially around the holidays. You can try to keep trigger foods—like Halloween candy or Christmas cookies—out of sight, suggests Joey, or grab a Nutrisystem snack when you’re craving something sweet. But if you have the candy or you eat an unhealthy meal around the holidays, it’s okay. “One meal won’t hurt you,” says Joey. “But just make sure you get back on track after that.”

10. Believe you can.

“Nutrisystem taught me nothing is out of reach,” says Joey. “You can never know what you can accomplish if you don’t try.” Months after surpassing his goal weight, Joey and his wife went zip lining in Honduras!

Nutrisystem helped Joey transform his life. By following his advice, it could do the same for you! Click here to get in the best shape of your life! >

*Weight lost on prior program. Expect to lose an avg. of 1-2 lbs. per week. Results vary based on starting weight and program adherence.