We last talked with Tim Gluth, the bank’s digital solutions and emerging media manager, in February 2013. He had lost 35 pounds over the past year and a half and shared some of the technology he’d used to keep his diet and exercise on track.

After peaking at 215 pounds several years ago, Tim got down to 155 a couple of years ago. We checked in with him and heard about why that number has gone up a tad, why that’s OK, and what practices and tools he uses to maintain a healthy weight.

Before: Tim with his sons Carter (standing) and Cooper at the zoo in 2010.

What was your original highest weight?
The weight I have on record from a number of years ago was 215. I now weigh 169 pounds.

What motivated you to start losing weight?
Honestly, a number of factors led me to take a closer look at my eating and activity habits. Our annual bio-screening here at the bank was one indicator that I wasn’t headed in a good direction. In addition, my wife was starting to work out, and I felt creepy sitting on the couch while she ran on the elliptical machine across the room. One of the biggest physical indicators was my difficulty keeping up with her and our kids as they were hiking up a hill on a family vacation. Those were the main triggers that got me moving.

After: Tim and Cooper a few weeks ago, at Cooper’s First Communion.

What practices have helped you lose weight and keep it off?
As obvious as it sounds: I started paying attention to the quantity and quality of food I was eating. I also shifted my thoughts on food, toward using it as fuel rather than as filler.

Exercise also played a large role in offsetting my food intake. I would — and still do — balance my intake with my output. One of the biggest shifts came not in the form of action, but in thinking: I stopped focusing on the weight and started focusing on my macronutrient intake. More proteins versus carbs, with a few healthy fats sprinkled into the mix. There are times of the year when those numbers get flipped around — however, I’m mindful of this and have managed to keep myself on track.

My meals have become rather routine; however, I’ve managed to add enough flavor to them to make them unique. A half-cup of oatmeal blended with a scoop of protein powder (or a side of egg whites) for breakfast, and a chicken sandwich (on low-carb bread) with carrots for lunch are my “count on” meals. Dinnertime can be a bit of a roulette wheel, but I’m able to keep things headed in the right direction there as well.

Tim rock climbing recently. “I was persuaded to give it a shot, even though I’m not a fan of heights (and falling to my death),” he says. “Needless to say, it’s a workout, and one that I’d be willing to try out again.”

How has your daily routine changed in regard to food, exercise, and your weight?
I used to be an exercise fiend. Every day, no matter what, I’d be doing some type of physical activity. While I’ve tapered off of that routine, I still make sure I hit, or get close to, my daily 10,000-step goal. I have also switched up my exercises to include running, kettlebells, and strength training. After some time off, I’m getting back into the swing of things, although I’m not sure I’ll get back to my full-blown daily workout routine.

Have you backslid at all? What has been the most challenging part about keeping the weight off?
In the past two years, I’ve gradually gained some weight back, from 155 pounds to 169. I came to the realization that I was exercising and eating as if I were training for an athletic competition. But I wasn’t, and I was depriving myself of some enjoyable food experiences. There are still foods I stay away from, but now I’m more willing to make deals with myself, provided I put in the work to balance out the input.

Another change had to do with my time management. I try to get out for a walk during my lunch break and make sure I’m moving around at home as much as possible (standing desk versus sitting), etc. While I wouldn’t call those things “workouts,” they help me remain active when in the past I’ve “become one with my chair.”

Over the past three weeks, I have been getting in short burst exercises when I can, aided by placing weights, kettlebells, and other apparatus near my path of travel through the house. I’ll get 30 to 60 kettlebell swings, squats, or lifts in before work, do push-ups or sit-ups while I have a few minutes to spare, or do other body-weight exercises as time permits. Honestly, I love using the kettlebell and have noticed a huge change in my upper-body strength over the last two weeks, just from using that tool.

Are you still using any of the tools you recommended in 2013? If so, which have been most helpful? Any new ones you’d recommend?
I am still using the Lose It! app, along with a Fitbit. That’s about it, as far as app-based tools go. I was using a “7-minute workout” app, but I haven’t performed that routine in a while. Lose It! is still my go-to for logging nutrition intake, and I’m always syncing my Fitbit to see how my daily activity levels are holding up.

Outside of these fitness-focused apps, I’ve gotten creative with some of my exercise routines. Running on a treadmill can become boring, so I’ll load movies onto my iPad and watch 20-30 minutes of one as I run. At the end of that time, I’ve “traveled” two to three miles, and I haven’t been staring at a wall the whole time. For strength training and kettlebell workouts, I’ll make my own workout routine and set a timer to indicate when I need to change up the movements or activities. Couple that with some fast-paced music, and the time manages to go by quickly.