Yuta,

First, sincere congratulations on your goal.

Second, check in with us in five, then ten, then fifteen, then twenty years.

This isn’t meant AT ALL to take away from your accomplishment.

But kindly, as you well know, you just did the easy part.

Doesn’t feel like it right now, but in thirty years if you are still at 10% body fat, you’ll be able to speak to the fundamental difference between shedding weight and completely retooling yourself for life.

In 1987 I was 205 lbs, my hips were 54" around.

It took me a year. I dropped 80 pounds.

Thirty-three years later I am still within about six or seven pounds of that weight.

That’s not bragging. It’s hard damned slogging work. Not to be able to show off a healthy, slim body, but to be incredibly, remarkably fit at 67.

The fundamental changes we have to make are first and foremost to ask why we want to drop the weight?

That doesn’t usually get us what we want. However if it’s for a sport (not a partner) or a way of life, that’s a lot better motivator.

I might offer that finding a way to be fit as opposed to losing the fat might be a kinder and more reachable goal, if for no other reason than body type has a lot do with what we can accomplish.

And finally, while I understand that I am likely to have a crock pot thrown at my head, kindly be careful about recommending keto. Please do your research. That diet has been shown to have serious potential effects for folks whose metabolisms are not geared for them. Yeah, it sounds great. But the side effects read like the warnings on the side of an Rx bottle. Because food is indeed medicine, and each of us reacts very different. As you know full well, there is no one size fits all.

Changing our bodies is a lifetime commitment. I did that. Which is why I have a powerful, lithe, athletic body at 67. I’m a lifelong body builder and adventure traveler. I eat and exercise to serve my passion- and therein lies the key. It’s not the body for its own sake, but what superb health allows us to do this life.

I wish you godspeed on this journey. My big brother wrote six books on climbing the South Platte and was a very competent 5.11 rock jockey.