How I Lost 50 Pounds With Small Changes to My Food and Workouts
Hi! Tell us about yourself…why did you decide to start losing weight?
Weight loss is much more mental than physical. When I started my weight loss journey, mentally I was broken and at the end of my rope. I knew that I couldn’t continue living with the bitterness, anger, depression, and anxiety that would often lead to emotional binge eating daily.
One day at work I was working with a complex child that needed to “feel safe.” I was in a position that I knew without a doubt that this child could not feel safe around me. I was out of breath, lazy, weak, and overweight. It was in that moment with that child that I knew that I needed to make a change. Not only could I not provide the feeling of safety, but also needed the very skills that I was teaching the children that I worked with.
What was your workout routine? Can you give us what a typical week looked like for you working out?
Initially, I just started by forcing myself to walk. I’d walk outside and do laps in the home where I worked. Really anywhere that I could just to get those 10k steps a day in I would.
From there I started going to the gym off and on but it wasn’t until recently that I started exercising 5+ days a week. Now I focus a little less on how many steps, and more on the commitment of consistency and targeted areas of exercise. I spend about an hour a day, five days a week dedicated to this. I suggest for anyone just starting to simply start moving! Grab a soup can or a water bottle and use them as weights, go for a walk, stand up every so often. Those little changes add up to big results.
What was your nutrition like? Can you give us what a typical day of eating looked like?
I started my weight loss journey on Weight Watchers. I loved the program right up until it not working for me. I now count calories and macros which is the perfect fit. I was never one to love to eat vegetables or new foods, but I’m learning to love all sorts of filling and delicious foods. To say I actually crave salad is a huge deal to me! One small choice a day has helped my nutrition as a whole.
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I eat a lot of sweet potatoes, peppers, garlic, chicken, and let’s not forget coffee. I find that when I began fueling my body with nutritious foods, I craved junk less and less. Sure the fast-food still temps me as I drive by, but I know it’s not worth it to me now. I view it as a drug and I don’t want to fuel my body in that way.
Beyond what I eat in a day is how I view food. Sure I enjoy what I eat, but I no longer eat out of an emotional response whether a good or a bad one. I had to fix my mental health to be able to overcome my food addiction.
I take a few supplements. First I take vital proteins collagen, and adrenal restore, estrogen to balance hormones, and vitamin D.
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How did you stay motivated to lose weight? Did you ever slip up?
The first 50 pounds were honestly a piece of cake. After that, weight loss has been slower and I’ve had to continue to work hard even when that scale isn’t showing off all of my hard work. Sometimes you have to switch things up – new research, getting outside help, and most of all staying consistent.
I highly suggest taking measurements and analyze how you feel. Health is much more than weight loss. You may have to soak up the Non-Scale Victories (NSV) for a bit until that scale tones back its attitude.
Always keep your why at the forefront of your mind. For me, it is that I want to be physically, emotionally, spiritually, and mentally. From your way, everything else will flow. Write it down, speak it often, tell people, and remind yourself.
You are going to need a support system, Find yours and you support them as much as they are going to support you. This will be your lifeline on the hard days. They will be your cheerleaders in your success. Don’t skip getting a team of like-minded people on your side.
When did you start to notice progress?
I think the moment that people started to look to me for inspiration was my “aha” moment. It drove home that I was doing something noticeable to the outside world and that was far more rewarding than the scale.
There were certainly moments such as going down a size in clothing, not being out of breath, having energy, and sleep….sleeping through the night was huge because I would never sleep before my weight loss.
Did you use any sort of trackers/apps/scales to track your progress?
Do you have any weight loss “hacks” or “secrets” that helped you succeed?
I find that taking it one day at a time, one choice at a time has been key to my success. Sure I sketch out my week, but I only focus on the here and now. I believe that changing our verbiage is helpful. Instead of setting a goal that may or may not be kept, I commit. That subtle word shift is a big mind shift and I tend to keep commitments every single time vs. making a goal.
Do you have any fitness books/podcasts/websites that you’d recommend and why?
I am a part of a Facebook group called The Badass Babes Squad which I highly recommend for any women needing a support system and a ton of positivity. It’s all free and ran by my coach. I can’t speak highly enough about the Accountability life group community and podcast. It is heavy on the questionable language but also the support. This group has changed my life!
What is your best advice to beginners who are looking to lose weight?
Please just start! You are capable of so much more than you give yourself credit for. You are more than what meets the eye. I fully believe in you…yes even you, and I’ll help you any way possible!
Start small with just one new habit. This journey is going to require a mental shift then everything else will fall into place! You can do this!
Where can we find more about you?
You can follow me on Instagram, @pilgrim.steps!
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