My personal fat loss success storyDocument Transcript
My personal fat loss success story“The elevator to success is out of order. You’ll have to use the stairs…one step at a time.” ~JoeGirardI have experienced fat loss first hand and here is my little personal fat loss success story to sharewith you.It all started in March 2012. My youngest one had just turned 2 and I had weaned him offnursing. And even though people say that breastfeeding helps with weight loss, it just did nothappen in my case. I was almost 35 lbs overweight. I was wearing size 8 pants and fitting intomedium/ large shirts.I desperately wanted to change my body but had no clue where to begin.Photo credit RambergMediaImagesSetting my goal weight -“This one step – choosing a goal and sticking to it – changes everything.” ~Scott ReedFirst thing I did was decide on my goal weight ...
I was not ready to settle with the statement “If I could only lose 5-10 lbs, it would be awesome.” Iwent all the way in and decided on a healthy goal weight for myself. Yes that’s the very first thing Idid.At 5 ft 1”, I set a goal weight of 110 lbs. It looked pretty far fetched, considering I was weighing 145lbs. Frankly, at that point I had no clue HOW I will achieve that, but I always believe in dreamingbig, so I set my goal.I realised that it will take me a good 8-10 months to lose all this weight in a healthy manner. Iwish we all could wake up one morning, where we have accomplished all our goals, but it takestime, patience and perseverance.Creating a Vision Board -"What the mind can conceive and believe, it can achieve." ~ Napoleon HillI even created a little vision board to help me get a clearer picture of what I want. Instead of1. Download images of slim models from Google on your computernt slide.c, motivational quotes etc on your slide.Diet –"Tell me what you eat, I’ll tell you who you are." ~Anthelme Brillat-Savarincreating a traditional VB with paper, magazine cuttings, glue etc. I created one right on mycomputer. Here’s how I did it.2. Open MS PowerPoint slide3. Insert those images in your PowerPoi4. Add texts like success, Happy, Healthy, Slim et5. Print your slide or just save it on your computer to review it on a regular basisI believed I was eating a normal diet and at first, I did not decide to make any drastic changes toPlus I was going to gym 3-4 times a week. Doing yoga twice a week and using cardio machines inIn fact, with all the aerobic exercise I was doing, I had more appetite and I ended up gaining a fewmy diet. I was eating fruits, veggies, whole wheat bread, whole wheat tortillas, white rice, lentilsand drinking a glass of 2% milk in the mornings. I would occasionally eat a cookie or indulge inchips but not on a regular basis.gym like treadmill, elliptical, stepper etc.extra pounds. I was stuck in a vicious cycle of exercising more, eating more and gaining moreweight.
It all changed when a girl at gym change room said to me “You are 80% your diet and only 20%exercise”.I seriously decided to overhaul my diet and closely observe what I put in my mouth.I was eating plenty of carbohydrates and gluten and just trying to fulfill my hunger, withoutrealising what I should and should not eat. I decided I need to cut on carbs and gluten and eatmore protein and fiber.I ordered Whey Protein powder and started taking it mixed with almond milk for my breakfastshakes. Whey Protein kept me satiated and I completely eliminated whole wheat bread from mybreakfast. I replaced 2% milk with fat free plain Greek yogurt. I also started eating whole eggs, eggwhites and grilled chicken on a regular basis to increase protein my protein intake.My sample “no sugars no wheat diet”Breakfast – Whey Protein powder mixed with almond milk + banana + handful of nuts (pistachio, almonds, walnuts).Lunch – A big Salad with low fat salad dressing, eggs or chicken, or salad followed by rice andlentils/beans.Snacks – fruits, berries, celery sticks, carrots, nuts, spoonful of peanut butter etc.Dinner – rice, lentils, veggies, Greek yogurt ( reduced portion size).Supplements –I did not take any expensive fat loss pills. But did take Whey Protein powder (unsweetened) , FishOil Capsules, green tea and some basic vitamins and minerals. Always cycle your supplementsand take breaks from them, to ensure that your body is not getting dependant on them.Exercise –I am very lucky to have a gym where I work. I totally changed my exercise style, and went fromdoing yoga and cardio to weight lifting. Again I was lucky as a friend guided me through all theweights and taught me the proper form of exercise. She stressed that there is no such thing as spotreduction and I must exercise all major muscle groups biceps, triceps, upper and lower back,chest, legs, shoulders. I followed her advice and was personally amazed to see the fat melting off. Idid 5-10 minutes of high intensity cardio at the end of my workouts. I was working out 4-5 times aweek. Weekends I would give complete rest to my body.Losing the last 10 lbs
The last 10 lbs are usually the hardest to lose. Your body tries to hang on to those last 10 lbs. Myfriends had already noticed my weight loss. And said, you don’t need to lose anymore. Be happywith your current weight. But as determined to lose those last 10 lbs and achieved my goal weight.With patience and perseverance those last few pounds also came off.Maintenance-I have been on maintenance for the past couple of months. Maintaining your weight is not as hardas actually losing it. I even indulge in occasional junk foods like potato chips, fries, poutine, andice-cream, organic corn chips and salsa without any weight gain.The key to maintaining your weight is regular exercise, and being mindful of your eating habits.Also do weigh yourself on a regular basis just to make sure you are on the right track.That’s my fat loss success story. I went from wearing size 8 pants to size 0 pants. From wearingMedium sized shirts to Extra Small. My body fat % reduced from 30% to 23%.Hope it inspires you to lose your unwanted pounds and achieve the body you truly deserve.Remember, if you can dream it, you can achieve it.Do you have a success story to share?Source:http://www.fat2fitsteps.com/my-personal-fat-loss-success-story/