‘How I Lost 100 lb Without GLP-1s, and Why I Skipped the Meds’

A three-time Triple Crown karate champion, Robert Vanelli knew he had to make a change when he reached his late fifties weighing 330 pounds.

He was suffering from severe hip degeneration and needed to lose weight to have surgery done. Before he even knew he needed surgery, he was navigating severe mobility issues. On a work trip to Iceland and Scotland in 2023, Vanelli recounts having to ask others to scout scenic viewpoints. That’s because simply walking to one might have caused more pain than it was worth.

After the conversation about hip surgery came into play, Vanelli had a particularly tough conversation with his doctor: He had to lose a significant amount of weight in a relatively short amount of time to get the surgery done. Six months later, he had lost more than 100 pounds (lb). His journey didn’t involve intense workout routines or glucagon-like peptide-1 receptor agonists (GLP-1s), a class of medications that can help manage obesity. Instead, he prioritized nutrition, portion control, hydration, sleep, simple movement, and the use of AI to transform his family’s Italian recipes into healthier dishes.

“Last year, I attended a photography conference in a wheelchair, but this year I walked into one on my own,” says Vanelli, now 60 years old and the director of education at a photo-editing company in Melbourne, Florida. “People who knew what I had been through were cheering for me, and it was an incredible feeling.”

Through his career as a martial artist in his teens in the 1980s, Vanelli knew what it meant to be healthy. But later in adulthood, starting in 1998, his weight gradually increased. His other career as a photographer intensified. He spent more time working, putting in 20-hour days and pulling all-nighters at least three times a month.

To him, there was always another circumstance that meant he had to prioritize work ahead of health. He just needed to get through one more stretch, then he’d get healthy, he thought. But the stretches never ended.

His doctor, Kenneth C. Sands, MD, a board-certified orthopedic surgeon with Orlando Health Jewett Orthopedic Institute in Orlando, Florida — who performed Vanelli’s hip surgery — gave him a choice.

“He told me if I put weight loss off any longer, I couldn’t have the surgery because my hips would fuse and I’d pass my window,” Vanelli says.

Dr. Sands also told him about the increased risk of surgery when a patient’s BMI is greater than 40. “I explained to him that there are medical risks as well as risk of the implant [moving out of position] or failing,” Sands says.

Soon after, Vanelli went to a fast-food restaurant and ordered his usual: Two triple croissant sausage sandwiches, diet soda, and two orders of hash browns.

“I remember thinking, ‘I’ll start being healthier tomorrow,’” Vanelli says. “But then I looked at the sandwich and thought, ‘Nope, it’s going to start today.’”

He stopped eating the fast food at that very moment — and started making changes.

Vanelli began by teaching himself how to cook, starting with his Italian family’s recipes like caveciune, a holiday pastry. He entered his family’s recipes into an AI platform and asked it to make it healthier.

Importantly, he didn’t deprive himself. Vanelli says food is a cornerstone of his family life, so he practiced portion control without limiting the classics he enjoyed so much.

“In order for you to be sustainable, it has to be enjoyable,” Vanelli says. “Why should I not take my brother’s cooking and his incredible Italian desserts?”

One difference: He cut down the portion sizes. For instance, he still enjoyed his favorite caveciune pastries during the holidays, but ate only half.

“The psychological component is one of the strongest predictors of successful weight loss and weight maintenance, because healthy habits are more likely to be maintained if the lifestyle changes are enjoyable,” says Marsha Novick, MD, a board-certified obesity medicine specialist and a spokesperson for the Obesity Society in private practice in Malvern, Pennsylvania.

Dr. Novick notes that AI-assisted recipe modification can be a practical way to reduce calories, increase protein and fiber, and continue enjoying the foods that you like. On the other hand, she says any AI-created recipes should be reviewed by a registered dietitian or your doctor for safety and accuracy, and to  evaluate whether they're suitable for any underlying conditions you have.

“A potential disadvantage is that AI may provide inaccurate nutrition information or overlook important considerations such as adequate protein during weight loss, essential micronutrients like calcium, appropriate portion sizes, or medical dietary needs,” Novick adds. “I recommend that patients seek nutrition guidance from a registered dietitian or other qualified healthcare professional.”

Vanelli began drinking 112 ounces of water per day, started getting enough sleep every night, and made small changes to his exercise routine, working within his pre-surgery limitations. That meant simple movement like walking in a pool and doing leg raises while in bed.

For instance, he would start by stretching in the pool, using movements he remembered from his martial arts days. Then, he would walk back and forth across the pool 10 times. After that, he did side steps, crossing his legs as he moved for five sets.

Just as importantly, Vanelli’s family was supportive of his lifestyle changes.

“I’ve always learned that when you have a major goal, the more people you get involved, the easier it is,” Vanelli says.

These changes didn’t just transform his body, but also his overall mindset.

“At the time of his first surgery, he had lost a significant amount of weight in order to qualify for the initial operation,” Sands says. “By the time he came back for his second surgery, he was a completely different person. Not only did he change physically, but he appeared to have a different take on life.”

GLP-1s, which are weight loss medications like semaglutide (Wegovy) and tirzepatide (Zepbound), were on Vanelli’s radar because they’ve become such a large part of the conversation around weight loss, he says.

“Everyone’s health situation is different,” Vanelli says, adding he sees nothing wrong with weight loss medication if it’s right for you and a doctor recommends it. “For me, I wanted to prove to myself that I could change my habits, stay consistent, and rebuild my health one decision at a time by improving what I ate — I saw it as a challenge.”

“Lifestyle interventions require a high degree of consistency, a skill that someone like [Robert] may have acquired through decades of karate training,” Novick says.

Besides consistency, there may be other issues that are barriers to successfully achieving weight loss and weight maintenance, including lack of time, money, medical problems, and safe places to work out, Novick adds. Because of these barriers, most people find achieving sustainable weight loss through lifestyle changes alone to be challenging.

“People with severe obesity, many metabolic medical or psychological conditions, or repeated unsuccessful lifestyle attempts may benefit more from combining intensive behavior interventions with FDA-approved medication under the guidance of a physician,” Novick adds.

Today, Vanelli says he’s built a routine around consistency, meaning he focuses on a select set of healthy habits starting from the moment he wakes up. “I’ve created a lifestyle that supports me physically, mentally, and spiritually, and most of it begins with what I call my 5 a.m. ‘me time,’” he says.

That morning routine usually includes a workout, walking, time in the sauna, reflection, planning, and my morning prayers. Vanelli explains that this is the space he needs to reset his mind, strengthen his body, and reconnect with his faith before the day begins.

Vanelli also focuses on routine over perfection — drinking plenty of water, controlling his portions, and preparing more of his own meals.

His advice for others? Don’t try to fix everything at once. Start with one change you can repeat. Maybe that’s drinking more water, walking a little farther, improving one meal, or keeping your medical appointments.

“We all have different strengths,” Vanelli says. “Your job is to identify the strengths that have helped you through other parts of your life and apply them to your health.”

Plus, remember that progress can take time, and that’s okay.

“You need the right guidance, a reason that matters to you, and the willingness to take the next step,” Vanelli says.