I did it guys. I cracked the code. I'm down 52lbs and close to the goal.
Height: 5'3
Starting weight: 188lbs
Starting date for weight loss: November 2023
Current weight as of this morning (October 2024): 136lbs
So it took almost a year to accomplish, but slow and steady wins the race. I'm not going to gain that weight back because I've built habits and educated myself on what works for me and my lifestyle. I also know that the stronger I get, the more efficiently my body burns calories, which helps when I don't eat so great. But I have less desire for bad foods now. I want to lose maybe 6-10 more pounds, and then just maintain.
Here are the things I did that made a huge difference:
Game Changers
- eating 500-700 calorie deficit
- walking between 3.5-8 miles a day
- progressive resistance training/weight training three days a week, with a switch up in routine ever six weeks
- increased protein intake, both naturally occurring protein in whole foods and protein shakes
- more whole foods, less processed foods
- less sweets, but not eliminating them
Other Helpful LifeStyle Changers but Not Necessarily Game Changing
- increased water intake
- diet breaks and weight training de-loading every 4 to 6 weeks
- increased fiber intake
- stop black/white thinking about food. There are no really bad foods and cutting things completely out doesn't work for me. I can eat anything in moderation and more importantly, within my daily calorie goal