Sticking to your New Year’s Resolutions can be hard. One way to stay motivated and accountable is to record your workouts, which is exactly what Billy Richards did. Richards started running on his treadmill in January as part of his resolution to get fitter in 2019, and he recently compiled a time-lapse video which shows the progress he made over the first half of the year.
On January 1, the date of his first treadmill session, Billy weighed 238 pounds. Richards started running every day for 50 minutes at 9 km per hour (about 5.6 mph): between then and August 1, he ran more than 175 miles, burned over 20,000 calories, losing a total of 48 pounds.
“I felt slow and unwell before I lost weight,” Richards told the Daily Mail. “Now I have so much more energy and I am a lot happier. I wanted to lose weight to become happier and enjoy my life more.” In addition to hitting the treadmill every day, Richards made some big changes to his diet, eating plain chicken breasts, brown rice, broccoli, spinach, protein bars and shakes, oats, and berries.
He admitted that he has struggled to keep up his progress—in the video, he notes that one month was spent losing weight that he had put back on. “I have found it quite hard, I have had a few lapses,” he said. “I eat junk food when I am stressed so this happened a few times but I managed to get back on track. Everyone has said I look great now, they have noticed a big loss from my face.”
In a follow-up video, Richards says that his goal is to drop to 154 pounds by the end of the year; that’s another 30 pounds or so. However, while you can lose weight just by running if that is an increase on your previous activity level, that initial drop will eventually level out. In order to keep on burning more calories and losing more weight, you will need to mix up your workouts make sure that you continue to stay in a caloric deficit.