Tom Manders on Instagram: "I lost 60kgs in one year. I tried and tried to lose weight over the years and finally made it happen. It happened because I stopped doing it for the approval and validation of others and started doing it for me. This is the only way you’ll make that difference in your life is if you start showing up for yourself. I hope this works out for you this time, and if not, there’s always next time. You haven’t failed if you haven’t given up. Outfit: @nn07.official jacket, @les
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Instagramtompullsfaces
Tom Manders on Instagram: "I lost 60kgs in one year. I tried and tried to lose weight over the years and finally made it happen. It happened because I stopped doing it for the
2,339 likes, 86 comments - tompullsfaces on January 5, 2026: "I lost 60kgs in one year. I tried and tried to lose weight over the years and finally made it happen. It happened because I stopped doing it for the approval and validation of others and started doing it for me. This is the only way you’ll make that difference in your life is if ...
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If I wanted to lose 20–30 lbs again as a busy dad in 2026… This is exactly how I’d do it 👇🏼(Be sure to Save this one!) ✅ Calories: Bodyweight × 11–12 (No extremes. No guessing.) ✅ Protein: 1g per lb of goal bodyweight (Non-negotiable.) ✅ Fats: ~0.3g per lb Backfill the rest with carbs for energy. ✅ Strength train 3–4x/week 45 minutes, focus on lifting heavy. Progressive overload. ✅ Walk daily 8–12k steps. Simple and very effective. ✅ Track everything No guessing at first. Learn to track (it’s
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