On the cusp of his 60th birthday, David Tuckfield decided it was time to make a change. He could either continue with a sedentary lifestyle or take back control of his health and build new habits. He chose the latter, losing more than 60 pounds and 20% body fat, and taking on half marathons and triathlons. He’s now 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 fair amount of weight. I wasn’t in great shape before she died, but things spiralled afterwards. By August 2022, I started noticing the effects: I was tired all the time, I couldn’t play with my grandkids properly, and my mobility was declining. Mentally, I felt okay, but physically I was lethargic and worn out.
I had run two marathons when I was younger, but by 2022, the idea of running half a mile felt daunting. I’d start and quickly end up walking. I could see myself becoming less and less capable, and it forced me to think about what I wanted my later years to look like. I felt like I was at a crossroads – either a future of sitting around or one filled with adventure. I knew which one I wanted.
My 60th birthday became a turning point. It was now or never. I still had time to change the direction of my life. I wanted to enjoy my 70th birthday – and I knew that wouldn’t happen if I carried on the same way. Staying healthy for my children and grandchildren was (and still is) a huge motivator.
My first goal was simple: run a full mile without stopping. I started by doing something every day – whether that was lifting weights, running, cycling or swimming. Mixing things up helped keep me engaged and supported my running progress.
The most important thing I did was set a long-term goal. My daughter had been doing Disney runs, and I decided that within a year I’d join her for a challenge event (a 10k one day, followed by a half marathon the next).
I also discovered electro muscle stimulation (EMS) workouts at BODY20. Each session lasted just 20 minutes, which made it manageable to get back into a routine. I was sceptical at first, but after trying it, I was surprised by how effective it felt. Being able to feel every muscle working helped me better understand my movement. I might not have the biggest physique, but I feel far more in tune with my body now.
Since starting in 2022, I’ve gone from 234 pounds and 39% body fat to 173 pounds and 17%. Here are three principles that helped me stay on track:
3 Tips That Helped His Weight Loss1/ Set a Race Goal
Having the Disney run to aim for kept me motivated early on. I even completed a sprint triathlon later that year. Having an event in the calendar creates accountability – on days when you don’t feel like training, it gives you a reason to keep going.
Races are also genuinely enjoyable. I’m not breaking records, but the atmosphere is energising and rewarding. Finishing gives you a real sense of achievement, which makes you want to keep progressing. You don’t need to sign up for a marathon straight away – just choose something manageable and commit to it.
2/ Do Something
Don’t fall into the trap of thinking training has to follow a rigid plan. Structure is useful, but if you don’t feel like doing what’s scheduled, do something else. I often let my mood – and sometimes the weather – guide what I do on those days.
Courtesy of Tuckfield
My routine might not be perfect, and I’m sure it could be more optimised, but it’s enjoyable – and that’s what keeps me consistent. I want fitness to support my life, not feel like a chore.
3/ Stick to Fresh Foods
It’s surprising how full you feel after eating something like steak or chicken compared to a frozen meal or a bag of crisps. What you eat has a far bigger impact on your weight than exercise alone.
Before losing weight, I used to graze throughout the day – often on frozen meals marketed as ‘healthy’ or low calorie. Now, I focus on whole foods: salads, chicken, steak and vegetables. I also avoid keeping snacks in the house – if they’re there, I’ll eat them. When I do snack, I opt for things like pineapple, sweet and sour pickles or beetroot.
I limit carbohydrates, but not strictly. That flexibility has helped me stay consistent. I’ll usually swap chips for broccoli, but I won’t avoid a slice of cake at a celebration.
I try to stick to the fresh food aisles when shopping – focusing on produce and fresh meat, only venturing elsewhere when needed.
The Bottom Line
Whatever your age, it’s time to make a decision about your health. Our bodies are either improving or declining, and our habits determine which path we take. I was content before, but losing weight and exercising regularly has made me enjoy life even more. It feels like I’ve changed the trajectory of my health and taken control of my future.
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