On the cusp of his 60th birthday, David Tuckfield figured it was time to make a decision. He could either stick with his life of inactivity, or he could take back his health and start new habits. He choose the latter, lost more than 60 pounds and 20 percent body fat, and started doing half marathons and triathlons. He’s able to stay active with his six children and three grandchildren, and feels better both mentally and physically. In his own words, he explains how he did it.
MY WIFE OF 35 years passed away in 2020. In the two years that followed, I gained a decent amount of weight. I wasn’t in the best shape before my wife passed away, but it spiraled after her passing. In August of 2022, I started noticing the effects: I was tired all the time, I couldn’t play with my grandkids very well, my mobility was fading away. I felt okay mentally, but was lethargic and tired.
I had run two marathons when I was younger, but by 2022, the thought of trying to run half a mile was daunting. I would start and quickly end up walking. I could tell I was starting to be able to do less and less. I could see a path into my old age that I did not want to see. I felt like I was at a crossroads—my old age was either going to be one of sitting around or one of exciting adventures. I knew I wanted the latter.
My 60th birthday was my turning point. It was now or never. I still had a chance to change the course of my life. I wanted to make sure I loved my life on my 70th birthday. If I didn’t do anything to change, I envisioned that birthday not being so fun. I also have six children and three grandchildren, and staying healthy so that I can continue to be actively involved in their lives was (and still is) a great motivator.
My first goal was to run a full mile without stopping. I started by making sure I was doing something every day: either weightlifting at the gym, running, biking, or swimming. I knew staying active in all regards would help me run longer, so I tried to mix it up so that I didn’t get bored.
The most important thing I did was set a long-term goal. My daughter had been doing Disney runs, and I decided that in the next year I would sign up with her to do a Disney challenge run (10k run on one day, half-marathon on the next day).
I also discovered Electro Muscle Stimulation (EMS) workouts at BODY20. Each workout was 20 minutes each, so it felt very digestible for me to get back into fitness. I was very skeptical at first, but was shocked after my demo workout by how much of a difference I felt. I really loved that I could feel every muscle while I was moving. That was something that I had never experienced, and it really helped me better understand what I was doing. I might not have huge or impressive muscles, but feel like I am more “in-tune” with the ones I do have now.
Since starting my journey in 2022, I’m down from 234 pounds and 39 percent body fat to 173 pounds and 17 percent body fat. Here are three tips I lived by to keep me on track:
3 Tips That Helped My Weight Loss
Set a Race Goal
Having the Disney run goal really helped motivate me when I was starting. I even ended up doing a sprint triathlon later that year. It keeps you accountable. If you ever feel lazy on a given day, knowing you have something you need to prepare for will keep you going.
Races are not only rewarding, but they are fun. Trust me, I am not setting any records at these races, but there is a lot of energy and excitement around them that feels good when you’re doing them. Plus, you feel accomplished afterwards, which makes you feel like you can do more, and your efforts spiral. It doesn’t mean you need to sign up for a full marathon right now. Find something that feels digestible to you, and sign up.
Do Something
Don’t get caught in a rut where your life is either “leg day” or “upper body day.” Schedules are great, but on days you don’t feel like doing the thing you’re scheduled to do, make sure you do something. I often let my mood (and sometimes the weather) dictate what I end up doing when I don’t feel like doing anything.
Although my exercise routine might not be perfectly tailored, and I’m sure it isn’t as effective as it could be, it is enjoyable—and that’s important to staying consistent day in and day out. I’m all about enjoying life to the fullest, so I never want my fitness routine to feel like a chore.
Stay in the Fresh Food Aisles
It is shocking how full you can feel after eating 8 oz. of steak or chicken as opposed to a frozen meal or a bag of chips. What you eat affects your weight so much more than exercise.
Before my weight loss, I would graze—I’d have a lot of snacks between meals. Often, they would be frozen meals (typically “healthy” or low calorie frozen meals). Now, I try to stick to whole foods like salads, chicken, steak, and vegetables. I have to avoid keeping snacks in the house—if they’re there, I’ll eat them. On the occasion I do need a snack, I try to stick with pineapple, sweet and sour pickles, and pickled beets.
I avoid carbs, but not militantly, which I think has made a big difference in being able to stay consistent. I’ll swap out french fries for broccoli most of the time, but I’m not afraid to have a slice of cake at a party.
I’ll stick to the fresh food aisle at the grocery store to the best of my ability. I’ll saunter down the produce and fresh meat aisle, and only stray when I need something specific.
WHATEVER YOUR AGE, it’s time to make a decision for your own health. Our bodies are either continuing to improve or continuing to decline. Our eating and exercise habits dictate how we are going to spend the rest of our lives. Although I was happy before, having lost weight and exercising regularly makes me enjoy life even more. I feel like I have reversed the path of decline that normally comes with aging—I’ve taken back the future of my health.
Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men’s Health, and Prevention magazines. Her freelance writing has been featured in Women’s Health, Runner’s World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
