Weightloss update! 80lbs down! ✨
Wow! What a journey, October of 2023 I decided it was time for a change, since then I’ve been determined to lose weight and become healthier. Every day since I’ve done everything in my power to be 1% better each day. All while maintaining my mental health and body healthy. It’s been 382 days, they haven’t been perfect, I am human after all. What I have been is consistent and disciplined to each day practice my good habits.
1. I’ve maintained a caloric deficit that I’ve slowly adjusted as I lost fat.
2. I made sure to get my steps in anywhere from 6,000 to 10,000. The goal is to move your legs each and every day!
3. I explored low calorie fun foods like veggie chips and Yasso ice cream bars to keep my diet fun and realistic. Food is not the enemy. Maintaining access to all food groups is key. Eating all kinds of foods in moderation was and is what has made me successful.
4. Found hobbies and discovered different interests I had been ignoring for a long time. Who knew that if you fill your mind with all the fun things you want to do there’s less space for food noise?
5. Kept my goals realistic. 4 - 6 lbs per month! It’s not healthy or realistic to loose more fat than that in a month (if you’re in a caloric deficit with no other medical assistance).
6. Built motivation that last. Motivation is fleeting so, if you’re going to cling to it you have to make it last. An example I can give you is a time traveling wardrobe. I picked and chose clothing items I wanted to be able to wear when I reached an X goal weight. I made sure to try these clothing items during the journey, took pictures and compared my progress. When I was finally able to wear these items, let me tell you it was life changing.
7. Prioritize myself overall. I did this for me. How could I easily be committed to other people and not myself? How can I show up every day for work but won’t hold the same discipline and standards for myself? I had a goal to meet and I was only going to reach that goal if I maintained committed to myself.
8. Understand that no one is going to do it for me. It didn’t matter how the people around me acted, how much they exercised or what they ate. I couldn’t rely on others and expect change within myself. This journey is a lonely one and it was time I understood. We are born alone and we will die alone, same applies here. Building the mental strength to remain disciplined while others fall to temptation is not an easy task! But it is achievable.
9. Had a heart to heart with myself. I knew I was suffering and feeling trapped in my body. It was time for me to face my own actions and thoughts. Hold my own hand and guide myself through the darkness. Some times, our body is a reflection of the turmoil that lives within and that for sure was the case with me. I had to learn to love and be compassionate with myself every step of the way.
Whats next?
I’ve yet to reach my goal weight of 140lbs. At the moment I’m more focused on moving my body (cardio and strength training). I want to prove to myself that I am capable of many things. That if I’ve made it this far I deserve to keep going. While I will maintain in a caloric deficit for the time being, the battle I now face is definitely of mind. I fear that no matter how early or far into your weight loss journey you are, the mental battle remains steady throughout. We just have to keep on pushing!
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Losing a significant amount of weight, like 80 pounds, is a marathon, not a sprint, and it truly tests your resilience. When I started my journey, moving from 250 lbs down to 175 lbs felt like an impossible dream, but with consistent effort, it became a reality. Beyond the core principles of a caloric deficit and increased movement, there are deeper layers to maintaining momentum and sanity throughout the process. One of the biggest lessons I learned centered around sustainable nutrition. It's not just about eating less; it's about eating smarter and finding joy in food without derailing your progress. For me, exploring versatile low-calorie options became a game-changer. Think about incorporating voluminous vegetables like spinach, zucchini, and mushrooms into almost every meal. They add bulk and nutrients without many calories, keeping you full and satisfied. Swapping out high-fat dressings for vinaigrettes, using spices to amp up flavor instead of butter, and discovering healthy dessert alternatives like frozen fruit blended into 'nice cream' or those Yasso bars were crucial. Meal prepping also played a huge role; having healthy options ready meant less temptation to order takeout when I was tired or busy. Movement, too, evolved beyond just hitting my step goal. While aiming for 6,000-10,000 steps daily was foundational, I realized the importance of diversifying my physical activity. As I shed the weight and felt stronger, I started to incorporate more strength training, which I’m still focusing on now. Lifting weights not only helps build muscle, which boosts your metabolism, but it also transforms your body shape in incredible ways. Finding a workout routine you genuinely enjoy, whether it's dancing, hiking, or swimming, makes consistency so much easier. It stops feeling like a chore and becomes a powerful act of self-care. The mental aspect, however, was arguably the most challenging part of going from 250 lbs to 175 lbs. It’s easy to get discouraged when progress slows or when you face a plateau. I learned to view these moments not as failures, but as opportunities to reassess and adjust. Self-compassion became my most important tool. There were days I slipped up, ate something I 'shouldn't have,' or skipped a workout. Instead of spiraling into guilt, I learned to acknowledge it, forgive myself, and get right back on track the next day. This gentle approach, rather than harsh self-criticism, built a stronger, more resilient mindset. Another key was managing "food noise" – those constant thoughts about food that can be overwhelming. Engaging in new hobbies, as mentioned earlier, was brilliant for this. When your mind is focused on learning a new skill or enjoying a passion, there's less mental space for cravings or obsessive food thoughts. It shifts your focus from deprivation to enrichment. Remember, this journey is deeply personal. While support is wonderful, ultimately, your commitment to yourself is what will carry you through. It’s about building inner strength, celebrating every small victory, and understanding that lasting change comes from nurturing both your body and your mind. Keep pushing forward, because you are capable of incredible things, just like I discovered on my own path.
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