#9 How'd they do it?

John-Paul Moloney

The How’d they do it? interview series is designed to share how members of the Alfred community lost weight and improved their energy.

This week we chatted with John-Paul Moloney, a Journalist, Pie-Sandwich enthusiast, and a ‘sucker for kids leftovers’ about how a low-effort recipe works for him.

---

Tell us a bit about yourself

I’m a 43-year-old newspaper journalist and editor, married with two kids, 12 and 14. I was born and raised in Canberra and I’m very much enjoying family life here in the capital. That said, a fair chunk of my brain is devoted to planning family holidays, preferably in a campervan.  

From your heaviest, how much weight have you lost?

I’ve been watching my weight closely over the past few months, and have dropped from 87 to 80kg.  I reckon I topped out about 92 when the kids were very little and life was a sleep-deprived, comfort-eating blur.     

Why did you want to lose weight?

As a teenager I was a devotee of the pie sandwich (my catchphrase “It tastes better in bread”). This helped me retain my spot in the front row, but after leaving rugby behind, I’ve always been keen to get my weight down and feel more comfortable in my skin. The spark for trying to drop some weight was a few of my uni footy mates setting each other a ‘waistline warriors’ challenge. I downloaded Alfred and it proved to be my secret weapon.

Was there anything holding you back from losing weight in the past?

I dropped weight and felt a million dollars when I was training for a marathon several years ago, but I couldn’t keep it up when I inevitably buggered my hip and had to give up the training. When I was running long distances I wasn’t paying any attention to what I was eating, but the energy burned was comfortably trimming me down no matter how many beers or kids’ leftovers I hoovered up.

I’ve known for a long time there’s a simple science to dropping weight but haven’t ever applied myself to calorie tracking. I’m only a few months into it, so I’m conscious that it’s not yet a habit I can depend on sticking with. But I’m trying my best to be more mindful of what goes in.

One of the things we’re trying to do at Alfred is to help people take control of their health. What’s been the biggest change to your health you’ve noticed from losing weight?

I put on my wedding suit the other day and the buttons did up without any screams of duress. I feel generally more comfortable at this weight and would like to shed a couple more kilos if I can. I take a good walk in the morning with my daughter and our spoodle, then I walk into work.

That combination of gentle exercise, a parkrun on a Saturday and paying attention to what I eat and drink, is a low-effort recipe for feeling healthier. I’m also cutting back on the habitual weekday beer after a long day at work, saving that for the weekend.

That’s been a good change and a nice reminder that I can exercise some willpower now and then.

A glorious “Meat Pie Sandwich”

What’s your favourite meal?

It was once the pie sandwich, but these days it’s homemade pizzas in the Ooni outdoor oven. I wish Alfred looked a little more kindly upon pizza. I also enjoy a pretty spartan weekday breakfast of a boiled egg and some fruit. The egg keeps me going well into the day, and I usually have a meal replacement bar or shake for lunch. 

Given I don’t really take breaks at work, it suits me to keep it simple. That lets me enjoy dinner without having to apply too much self-discipline.  Handily the kids are growing up and not leaving anything left on their plates or in the kitchen pot for Dad to “help out” with like I used to.

How often do you have it?

Over summer we have pizza most Sunday afternoons. I crank up a bit of retro Italian music, fire the oven up and enjoy cooking outdoors. The egg and fruit breaky is a Monday to Friday thing under the new regime. 

If you could go back, what would you tell yourself at the beginning of your weight loss journey?

I’ve been surprised how a stretch of good days on or under the calorie target can really help move the needle. Similarly, I’ve realised that two helpings of Chinese or a weekend with mates at the Broulee brewery can set you back. You have to accept the little ups and downs without feeling like you’re losing your way.   

Got a message for the Alfred community?

Subscribe to your local newspaper! And keep up the good fight in looking after your health.

Thanks JP! And yes, everyone does taste better in bread!

If you’d like to share your story, please get in touch here.