How to transform your body in 90 days: Sales manager sheds fat and drops two shirt sizes thanks to a simple trick anyone can do
At 53, John Keltner was caught in a vicious cycle of alcohol, fast food and sweets.
The office employee, who worked in business and sales management, was ‘feeling fat, sluggish, and foggy’ at his heaviest weight of 96.6kg (213 lbs).
‘This was mostly based on my regular drinking habit that led to poor eating habits and lack of physical activity,’ John told FEMAIL.
His diet mostly consisted of unhealthy, processed foods, takeaway and sugary snacks – and water was never on the table as soft drinks and alcohol were his beverages of choice.
‘I used to drink beer and whiskey, didn’t sleep well, wasn’t clear-headed and did not look forward to getting up in the morning. I’d wake up foggy from drinking the night before,’ he said.
His morning always started with a soft drink or a sweet coffee before heading out the door for work.
At lunchtime, he would opt for a fast food meal and then enjoy drinks after work.
Dinner was always late at night, whether it was a large portioned meal at home, a quick bite on the road or a visit to a fast food restaurant.
John Keltner dropped two shirt sizes in just 90 days after he ditched alcohol for good
Before bedtime, John would indulge in an ice cream.
‘I would repeat my typical diet the next day,’ he explained.
John, from California, knew he needed to overcome his bad eating habits – including his daily alcohol consumption – to get healthy.
‘I was feeling like I was not taking advantage of my abilities and alcohol was holding me back,’ he said.
‘I felt alone in this predicament.’
By a stroke of luck, he was on Facebook when he discovered James Swanwick, the Australian-American founder of Alcohol Free Lifestyle, a science-based program to help individuals change their relationship with alcohol.
‘I reached out to James and met with him regarding my growing concerns about my drinking habit and overall health,’ John said.
‘We discussed where I was at and where I wanted to be health-wise, relationship-wise and financially.’
In December 2018, just days before Christmas, John decided to take on a three-month challenge in which he quit alcohol for good.
‘The very first change was to quit my daily drinking habit and live alcohol-free for 90 days,’ he explained.
‘I stopped drinking and my life changed for the better. Within days, I felt more energy and clarity. I reduced the amount of fast and processed foods I was eating.’
The now 59-year-old with his beautiful wife who he married in September 2024
With his renewed energy, he increased his exercise regimen, which included playing basketball and golf as well as attending two to three fitness classes a week that focused on strength training and cardio.
He noticed his face looked visibly slimmer as a result of stopping drinking.
‘Over the first 90 days of being alcohol-free, I went from a puggy, soft 213lbs (96.6kg) to a fit 195lbs (88.4kg), a total loss of 18lbs (8.2kg) with an increase in strength and overall physical fitness,’ John said.
‘The transformation in those 90 days was incredible. I lost weight, felt more energetic, slept better, made better decisions and felt calmer.’
After completing the challenge, John said he had lost an additional 2.2kg, bringing his total weight down to 86kg (190lbs).
In just a few months, he lost a total of 10.4kg. While the weight loss wasn’t dramatic, John noticed a significant change in his body composition.
In the first three months, he went an XL shirt size down to a large/medium and from a 36/38 pant size to a 34/33.
Not only did he lose weight, but the alcohol-free lifestyle also led to lower blood pressure, decreased inflammation (including aches and pains), and clearer skin.
During the challenge, he tweaked his eating habits by making healthier food choices.
On a typical day, he would start his morning with eggs and avocado for breakfast, enjoy a grilled chicken sandwich for lunch and finish the day with a steak with grilled vegetables for dinner.
He would only snack on fruit, edamame and popcorn throughout the day.
During the first 90 days, he still treated himself to his favourite treats.
‘I still treated myself to some sweets, just not as much as before,’ he said.
‘For me, I was mostly focused on successfully managing my alcohol-free lifestyle and that was leading to better diet and nutrition decisions.
‘I reduced the amount of sweets and sugar intake.’
His weekly exercise includes golf basketball, strength training and cardio
John said he would typically follow a 16/8 plan for a week or two at a time, eating only during an eight-hour period, followed by a 16-hour fasting window.
‘I also fasted for certain periods of time,’ he said.
He would keep himself hydrated with water after cutting out alcohol and soft drinks.
Now five years on, he’s still leading a healthier lifestyle
‘I feel healthy and athletic at 59. I feel great about how I look and feel now,’ he said, adding that he’s maintained a weight of around 90kg (200lb) for the past five years.
‘Both my personal and professional life have improved dramatically. And of course I’m still loving my alcohol-free life. I had to get slightly smaller glasses because of all of the loss of puffiness in my cheeks.
‘Everybody compliments me on that, “Oh, it looks like you’ve lost weight”.’
During his 90-day challenge, he tracked his alcohol-free lifestyle every day
Between January and March 2019, John took on a 90-day challenge in which he quit alcohol
His exercise schedule still includes basketball, golf, strength training and cardio.
‘The other thing I did was start to walk, rather than take a cart, when I played golf,’ he said.
For those struggling to lose weight, John said: ‘Based on my experience, if you currently drink alcohol on a regular basis, cut that out first.
‘That one thing will lead to more and more positive momentum both physically and mentally.
‘For some, that may be a temporary thing, but for me it has been a permanent lifestyle change. I have been alcohol-free for nearly six years.
‘My keys to success were: getting coaching, having a community of like-minded people, accountability to my commitments, having fun with it, investing in my health and wellness and spending money because you pay attention to what you pay for.
‘The only thing I would do differently would have been to start sooner.’
He urged everyone to join a group to meet like-minded people who share the same interests and enjoy the activities you do.
‘Commit to that group and be accountable to a regular routine or schedule,’ he said.
‘Start slow and work your way into it. Consistency is key. Progress over perfection.
He added: ‘Start now.’
