For as long as I can remember I’ve struggled with my weight. Trying to lose weight, trying to lose bad habits, trying to have a better relationship with food. Being classified as a mix between an endomorph and a mesomorph, I not only easily gain and hold on to fat, but I must work hard to lose it.
Trying almost every trick in the book, fad diets, trainers, low-carb, low-fat, no-sugar, juice cleanses, you name it, I continually lost and gained the same 5-10lbs over and over. Peaking at 220lbs and only standing 5’2”, I realized I not only needed to make a change for the sake of looks but more importantly, for the sake of my health and wellbeing.
I started by reaching and talking to people who had either lost weight themselves or who were professionals in the industry and used their advice to put together my own plan, developing workout routine and nutrition plan. I kicked this off during my senior year of university (2013-2014) and was able to lose 30lbs! In the 6-8 months after graduating college, I lost another 50lbs, bringing my entire weight loss to 80lbs, weighing in at 135lbs at my lowest but averaging around 150lbs comfortably.
What really made the difference for me this time around was figuring out what my body type was. After talking with professionals, I realized that not only do genetics play a significant factor in how you lose/gain weight and how you then store that weight (think pear or apple shaped for example) but also your actual body type, which I found that I am an endomorph/mesomorph mix. (If you’re not following along with those terms, fret not, I wrote a post on ecto vs endo vs mesomorph because I realized, if I didn’t know these things, there were probably a ton of people out there who were also unware, read that HERE. )
After understanding my genetics and being real with myself about my body type- I created my nutrition plan and a workout routine. Check that out below!
Workout 5x Weekly @ Least 60 minutes a Day
Cardio (30-45min): Treadmill, Stair Stepper, Elliptical, Bike
(30min) HIIT Training, Circuit Training, Interval Training, Strength Training
Each day I would focus on a different muscle group and aim to burn 5-600 calories a session at a minimum and completing at least 400 reps total for my workouts
The schedule above is what a standard week would look like but there was an occasional variation, including workout classes, different machines, variation in reps/sets and times completed.
Eliminate: White bread, white rice, whole milk, white pasta, processed foods, soda/juice, Pork, Beef, Fried Foods, Mayonnaise
Substitutes: Whole wheat/Whole grain bread, brown rice/quinoa, whole wheat pasta/Zucchini noodles, whole foods, water/seltzer water (100 ounces of water daily)
I drank alcohol or wine 1x a week.
Each Sunday I would meal prep for the week, filling in Wednesdays when meals ran light. Every day consisted of breakfast, a snack, lunch, a snack, dinner, and another snack. Eating every 3 hours and not eating after 8pm. Outside of what I was actually eating, the portion size was the second most important factor.
The plan outlined above not only helped me to lose weight, but it also helped to create long-lasting habits to sustain the weight loss long term, avoiding the yo-yo weight loss and dieting I had been dealing with most of my life.
What does life look like post-weight loss?
Though not as strict of a diet while in a mode of maintaining, I still stick to the principles of nutrition and working out that helped to propel my weight loss. This plan worked for me because I put the work in. Whatever your goals, whether you want to lose, gain or simply maintain, use the information above as well as the various posts, tips and stories as you craft your own training plan and take strides at a healthy lifestyle.
In my story I want people to learn that it is not impossible to lose weight naturally and that almost anyone can do it with determination and hard work. Weight loss is 80% diet and 20% exercise so start by making small changes in the kitchen and gradually work your way into some sort of activity at least 150 minutes a week.
Habits are built in 30 days, so start small, stay strong, and be perseverant. Need more tips?
Head back to the Weight Loss Corner to catch up on the latest blog posts, my recommended/favorite products and for quick tips! Also, connect with me on Instagram where I share daily stories with tips, workouts, products and more!