How my Journey Began:
I had been overweight for a long time – going on three years. My weight gain story isn’t special. I wasn’t suffering from any conditions that make weight loss hard or weight gain easy. The harsh truth is – I became lazy. Working a stressful job and sitting at a desk all day took it’s toll. I allowed that to be my excuse for a long time.
In 2020, I finally made the decision to get my weight under control. I felt bad about myself and I was worried about my health. i was uncomfortable during the hot Atlanta summers and felt embarrassed when going home to see family and friends. I was pretty ashamed that I had let it get so out of hand, and I knew it was time to change.
Where I am Today:
First, Let me Tell you What NOT to do:
*Disclaimer – I am not a licensed health professional or personal trainer. I have no formalized education on this subject and only my life experiences to go off. Before making in significant change in your routine, I highly recommend consulting your doctor.
I had a warped view on weight loss at the start of my journey. It sounds simple – calories in, calories out right? Well, it is (sort of). Eating in a caloric deficit can definitely help you loose weight, but it doesn’t mean it’s the healthiest way to loose weight. For example, at the start of my journey I didn’t focus on eating nutrient dense foods. I ate whatever I wanted so long as I stayed below my range of 1100-1200 calories a day.
This didn’t last long because I felt terrible. I was cutting my calories by a significant amount and my body wasn’t getting what it needed. I noticed signs of poor health like weak nails with white spots, thinning hair, and a total lack of energy. I was happy to see the number on the scale going down but had absolute zero gas in the tank. I began avoiding physical activity because I was weak and hungry. That is the sad, sad story of how I lost any and all muscular composition I had left on my body.
I managed to keep this up for about four-six weeks before I gave up. I had a relapse and I gained back some of the weight I lost. Talk about frustrating. I had my pity party then got my sh*t together and tried again. This time, I took a different approach.
Step 1 – I still at in a Caloric Deficit
I knew actual weight loss still meant maintaining a healthy caloric deficit (key word being healthy). I created a MyFitness Pal account and entered my weight, goal weight, height and level of activity. The calculator ran it’s magic and told me to eat 1500 calories a day if I wanted to loose at least a pound a week (hint, hint – I lost more than a pound a week).
It made all the difference. Those extra 400 (and let’s be honest, most days 500) calories felt amazing. I focused on eating fruit as a snack instead of packaged, processed crap like granola bars. I implemented the rule of eating something green at every meal, and I began taking a multi vitamin to make up for anything I wasn’t getting in my diet. Brain fog gone, energy back!
Step 2 – I Experimented with Intermittent Fasting
If you struggle with staying in a caloric deficit, you might find some success with intermittent fasting. I leveraged this method at the beginning of my weight loss and found it much easier to maintain 1500 calories a day if I started eating at 2pm and stopped 8pm. I’m a big fan of breakfast food so I just moved breakfast to 2pm (who doesn’t love a late brunch?).
I didn’t really experience the same benefits of fasting that other people harp on (i.e. cognitive performance, reduced appetite, etc.). It was purely a method of convenience for me and I still use this tactic today if I have a night or two of indulgence. After the first 15lbs, I eventually phased out intermittent fasting because I personally feel I perform at my best with three square meals a day. Having said that, it was still a great way to kick off weight loss and I think it’s easy to sustain.
Step 3 – I Learned to Love AM Walks
You’re probably not moving your body as much as you think throughout the day (especially if you work from home or at a desk). I’m sure you’ve already heard that nutrition makes up 80% and exercise 20% – it’s true. But you shouldn’t avoid excising just because it’s less effective than a healthy diet.
During my weight loss journey, I walked my dog almost every morning. The walking felt great and gave me the endorphins I needed to stay in good spirits. It also sped up my progress. I noticed on the weeks where I didn’t walk as far or skipped a few days, the pounds didn’t shed nearly as fast.
Step 3 – I Embraced Weight Training
After I began loosing weight and feeling better about myself, I got back into the gym and began lifting weights. I cannot emphasis enough how important compound movements are for creating a a healthy, balanced form. It was shocking to me just how weak I really was. My core, my lower back flexibility, my upper body strength – all of it was just a mess.
I literally had the core strength of a newborn baby. It was just awful. Loosing weight won’t fix muscular imbalances or give you the hour glass shape many of us desire. That work comes from the gym (and maybe a little bit from genetics).
I began splitting my workouts into four days – a push day, a pull day, a quad/calf focused day, and a glutes/posterior chain focused day. The results are incredible. It’s beyond just looking good. I feel good. I still have a long way to go but I am so happy that I integrated weight training into my wellness plan because it’s been a game changer.
Step 4 – I still ate Yummy Meals
You’re dieting, you’re not dead! You should still be able to enjoy a good meal. If there’s one thing I crave when I’m dieting, it’s a warm, heaping helping of Chicken Alfredo. I was determined to reinvent my beloved pasta meal under 800 calories and this was accomplished through the help of Lean Cuisines (not a sponsored post, I genuinely just really love these).
No fancy recipe here, folks. It’s a simple and effective way to get some protein, carbs, and veggies in. Just grill up a chicken breast in coconut oil and spices, throw in some mushrooms, heat some frozen peas, and add your Lean Cuisine Alfredo. Now you’ve got a healthy version of a classic that we all like to enjoy on a cold, cozy night.
Step 5 – I Ditched the Sugary Wine
I love a good Pinot Grigo just as much as the next girl, but it was killing my waistline. It was also one of my last vices I was willing to give up on my weight loss journey. I loved my nightly glasses of wine…
I made the switch from wine to Champagne and will not be switching back anytime soon. Let me tell you all the reasons Champagne is great.
- It’s low calorie and clocks in right around 80-90 per glass depending on the brand and size of the flute
- It’s fancy and you will feel like a educated, elegant, boss lady drinking it
- They sell it in the mini bottles (just like wine) which will help you save on calories (I should note – buying by the bottle is cheaper but it doesn’t last as long)
- It’s got a light, crispy flavor that is ideal for any season
- Like wine, it’s an antioxidant and contains high levels of resveratrol, which helps protect damage to blood vessels, reduce bad cholesterol and prevent blood clots
- It’s just a nice, indulgent treat to look forward to on a Friday night (we’re still allowed to have those, by the way)
Step 6 – I was Nice to Myself
Perhaps the hardest part of weight loss is remembering to be kind to yourself. It’s difficult to stay patient and positive when you are working hard and either not seeing results, or not seeing the results quick enough. I definitely had my low days.
To put it in perspective, I would tell myself that this is just a temporary discomfort. I am a work in progress and I will reach my goals in time. This is something I mentally chant to myself even now. I’m still on this journey and have a goal to reach, but it’s important to celebrate the victories you have along way and quiet the mean inner monologue – it’s not helping you.
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