Meet Mark P., a busy husband and father of three who balances a sedentary job with an active family life—and a lifelong passion for soccer. While his workday keeps him sitting for much of the day, his evenings are spent coaching and supporting young athletes.
Mark played high school soccer at, where he was part of two championship teams, and went on to play college soccer. Today, he coaches with a Soccer Club and serves as an assistant coach for a high schoolgirls’ soccer team.
Over the past 24 weeks, Mark made steady, intentional changes—and the results speak for themselves. He lost 31 pounds and reduced his BMI by 5 points.
What Made the Difference
- Consistency and awareness: Mark began consistently logging his food, which helped him identify patterns and stay accountable.
- Carbohydrate balance: He transitioned to a carb-balanced way of eating—higher in fiber and significantly lower in added sugar.
- Cutting out sugar: One of the biggest changes was eliminating sweets and sugary snacks, which helped reduce cravings and improve energy.
- Smart swaps: He replaced white potatoes with sweet potatoes, often enjoying them as a snack seasoned with cinnamon and cayenne pepper.
- Protein support: Mark found protein bars he enjoyed, which helped curb afternoon cravings and prevent mindless snacking.
- Movement and performance: Becoming more consistent with workouts—on top of his active coaching schedule—helped support his goals.
- Better sleep: As his nutrition improved, Mark reported sleeping better, reinforcing his progress.
When asked about the mindset shift that made the biggest difference, Mark shared:
“It’s tough to pick one thing, but at my last yearly physical my doctor told me I might need to start taking medications if I didn’t change my diet. I don’t want to be on meds. That’s when I was referred to Laura.”
What’s one of the most important changes you made that helped you feel better and stay consistent?
“One of the most important changes I made was cutting out almost all sugar. I still eat some, but I’ve dramatically reduced it. Ultimately, meeting with Laura made the biggest difference. I was always skeptical about seeing a nutritionist because I assumed I’d be told to stop eating everything I like—no beer, no wings, just salads. Instead, Laura took the time to understand my diet and helped me make realistic adjustments.”
“I’ve learned how to balance my meals, and it’s made all the difference. I couldn’t believe I was still eating wings, having a beer, and losing weight. Not only did she help change how I think about eating, but she also shared recipes and practical suggestions. Meeting every few weeks helped keep me accountable.”
When Mark started, he weighed 242 pounds and believed his goal weight might not be realistic:
“I said my goal was 199, but I’d be happy with 210. In my head, I didn’t think it was possible. After just a few months, I’m down to 209! I feel great—my heartburn and acid reflux are completely gone, I have more energy, and my clothes actually fit. I’ve even had to buy new belts because I ran out of holes.”
“I can’t thank Laura enough for helping me on this journey.”
It has been an honor to work with Mark on his health journey. His commitment to making meaningful changes, staying consistent, and trusting the process has truly paid off. I’m incredibly proud of his progress and wish him continued success as he builds on this strong foundation.
Keep up with the good choices!!
Laura
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