Disclaimer: Before you get too far into the post, I’d like to let you know that this is a very sensitive topic for me. Please be considerate when reading and mindful of how difficult it was for me to open up about my struggle. Unfortunately, I don’t have any progression photos at the moment. Some days it’s harder to look in the mirror; but I definitely will begin to document my transformation now that I am beginning to see results and am happy with where I’m headed!
Although I am happy about my progress, I almost feel weird writing about this because weight for me has always been a struggle. I remember entering high school weighing 150 pounds. Since I was a freshman, I was required to take gym (literally the most pointless class ever) so I figured this would be the best time to implement new eating habits. During that year, I was able to lose 20 pounds! I swore by green tea and had just discovered Pinterest so I was trying pretty much any and everything as far as food goes! Luckily, I kept the weight off until Junior year which was when I was diagnosed with PCOS. (I won’t go into much detail in this post about my struggles with the disease, but I definitely will in the future!) Let’s just say that year was when I felt at my absolute worse and by the time I finished junior year, I had gained the 20 pounds back plus 10 more- leaving me at 160 pounds. The summer before my freshman year in college, I started seeing a nutritionist and was able to get my PCOS symptoms under control so by the end of the summer, I was back at 150.
These past few years, my weight has been up and down- I can’t tell you how many times I’d proclaim to end my obesity. From the start of college until January of this year, I managed to pack on 43 pounds. I didn’t realize how much I had gained until I saw the number on the scale- 193. Being that I’m only 5’2”, that puts me at about 70 pounds overweight. At that moment, I set all excuses aside and promised myself that I would never see that number again. Superbowl weekend was actually when I began this journey (talk about temptations!) Initially, I debated whether or not I should try Keto, but ultimately decided that wouldn’t be best for me. Since I do have PCOS, I settled upon a high-protein and low-carb diet. To ensure that I was keeping track of my nutrients, I went back to a tool that my nutritionist had recommended year prior.
MyFitnessPal is an app that allows you to input your meals for the day and they total up your calories and macros. This is extremely useful if you’re like me and often don’t read labels. You can also use this app to help track your goals. When you sign up, you’ll enter all of your information (age, height, weight, goal weight). They’ll ask what your goal weight is—mine is 123. Once you insert your goal weight, they’ll suggest how many calories you should stay under per day! This is really useful in making sure that you’re in a caloric deficit. Remember, calories convert to pounds and in order to maintain weight, you’ll consume about 10 times your body weight in calories. If you wish to lose weight, then you’ll need to subtract a few hundred from that number, putting you in a caloric deficit.
Since I live a busy life and am habitually tardy (don’t judge, I’m working on time management as well) I often opt to grab food on the go. If I decided to eat out, typically I’ll choose Chick-fil-A or Wendy’s because they have healthier options. If I go to Chick-fil-A then I get the 8 count grilled nuggets which has about 130 calories, 25g- protein and 1g- carb. I dip my nuggets in lower calorie sauces like the Sweet and Spicy Sriracha and the Honey Roasted BBQ which both add up to 105 calories! Instead of waffle fries (which I dearly miss), I have been loving the new Kale Crunch Side. It reminds me of a healthier version of coleslaw. To drink I either get iced lemon water or half diet lemonade, half unsweet tea. In total, this is 320 calories, 15g-carbs and 26g- protein. That’s not bad for a fast food option, plus it tastes so good! Another fast food option I like is Wendy’s because of their Southwest Avocado Salad. For the full size, it’s 600 calories and 10g-net carb and 43g-protein. I don’t use any dressing on this salad, I just spread the guac throughout the salad as if it were the dressing. Not only is it delicious, but it definitely fills you up! Usually I’ll just get a water with this.
If you need help deciding what to order when eating out…
- Always look at the keto options because they’ll be low in carb and high in protein.
- Remove the bun from burgers and sandwiches.
- Always try to order a water (you can add a lemon if you’d like)
- Pay attention to grilled items
- Remove unnecessary condiments/dressings or opt for a lower calorie one
Another weight loss tool that is useful is IF- Intermittent Fasting. What this means is that you fast for 16 hours and eat for 8. For me, what that looks like is having my first meal around 1 pm and not eating past 9 pm. Typically I’ll have one or two large meals during this eating window. In order to keep hunger down, you want to make sure that you are properly hydrated and eat lots of protein! If you still feel hungry outside of your eating window, then try drinking hot tea or water. Intermittent fasting is more effective if you pair it with fasted cardio! Basically, you’ll workout in the mornings while you’re still fasting! You can have black coffee or tea to enhance your energy to get you through your workout.
Remember, the key to weight loss is consistency and dedication. I was able to adapt a healthier lifestyle fairly easily because I made sure that it fit with MY lifestyle. Everyone is different, as are their bodies. Focus on what your needs are and you can gradually swap out unhealthy habits for healthier ones. The most important part of losing weight is your diet. Although I don’t eat as clean as I should, I make sure to watch my calories and macros plus control my portions. Intermittent fasting has also made it easier for me to not overeat, plus I have been going to the gym more regularly.
Summary of How I Lost the Weight:
- Tracking my calories and macros with MyFitnessPal
- Intermittent Fasting
- Staying hydrated
- Ate foods high in protein, low in carb
- Strength training and cardio
- Portion control
At the time that I am writing this post, I am 10 pounds down-exactly and plan on losing 60 more! I am thinking about making my weight loss journey a series on my blog! So stay tuned for future posts on healthy recipes that I swear by, what my week looks like in the gym, updates and more!
As Always, Stay Pretty