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How this man lost 50 pounds: Incorporating exercise into his work schedule cracked the code

By Julie Compton

When former US Rowing National Team member Mike Holbrook didn’t make the 2012 London Summer Olympics due to a back injury, he quickly put on weight.

“I was pretty disappointed, devastated, depressed,” Holbrook, 36, tells NBC News BETTER.

He quit sports, but says he still ate like an elite rower. Soon, the 6 foot 6 inch tall Holbrook was tipping the scale at over 300 pounds.

Over the next several years, Holbrook, who lives in Seattle, made multiple attempts to lose weight. He ran a few half-marathons, he says, and would shed some pounds only to gain them back.

Last January, after Holbrook’s then-girlfriend, Alyssa, accepted his marriage proposal, he knew he wanted to transform both his body and his outlook for good.

“I thought: ‘I have to do something now,’” he says.

Over 7 months, Holbrook lost 50 pounds — just in time to say “I do” to the woman he loves.

Here’s how the former national team athlete got back his edge.

He incorporated exercise into his daily work schedule

As a former rower who once trained up to 6 hours a day, Holbrook knew that too much exercise would increase his hunger, which he feared would hurt his weight-loss goal. He decided to burn calories instead by incorporating small amounts of exercise into his daily work routine.

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