How Yazmin Lost 80 Pounds in 1 Year With Keto and Intermittent Fasting (Interview)
Hi! Tell us about yourself…why did you decide to start losing weight?
I remember the biggest motivation for wanting to lose weight was the lack of photos I was in for family events or with friends. I would always insist on being the one to take the photos. I wanted to be more present and in the moment, whilst I was at my biggest I felt like I just wanted to hide away, I didn’t want to be out in public unless it was necessary.
My biggest turning point was pain. My body was in a lot of pain carrying my weight around. I couldn’t walk for more than several minutes without my back being in agony, my legs hurt, I was sweating. It was just awful living my daily life. I wanted to start enjoying the daily little things again so I decided things needed to change.
I had done a meal replacement/shake diet years ago and lost 56 pounds but I put all of that plus more back on, so I wanted to drastically change my lifestyle. I realized that a quick fix wasn’t going to work and I had to actively change my habits.
I also have a Binge Eating Disorder that I blamed my weight on most of my life but I knew that I had to take accountability and ownership of my body being the way it was because of what I was doing to it.
What did you do for exercise when you started? Did you change it up throughout your journey?
When I first started I was in no position to exercise as small daily tasks were strenuous for me. As I lost the first 20 pounds or so I noticed that I could walk for longer without having to stop for breaks or be in awful amounts of pain.
Around the time of the first lockdown, I had started home exercises but I was struggling with the motivation. My fiance actively encouraged me to start going on long walks with him daily. They were about an hour-long with two 5 minute rest stops between. By June we were walking the route in 40 mins with no rest. There are a lot of hills included in the route and we’d race each other at a jogging pace to the top. He helped make it fun for me.
I went to the gym a handful of times but I am struggling with the motivation there, I find being outside and long walks seem to work better for me.
I have a desk job so I aim for 6k steps on weekdays and 10k on weekends.
What did you do for nutrition when you started? Did you change it up throughout your journey?
I have been following a lazy/dirty keto diet combined with intermittent fasting. Sometimes low carb instead if I’m out with friends or unable to control exactly what’s in the food. At first, I was very strict with macro counting everything and starting to get agitated if we were going somewhere that didn’t do exactly what I wanted. I have learned that this is a lifestyle that I intend to maintain after I hit my goal weight so I also have to be flexible with it.
I do still count calories as I like to stay in a calorie deficit to help tackle my Binge Eating Disorder. Since I have, I feel a lot more in control and noticed the binges are fewer and further between.
I ate a lot of meat and cheese at first while I was still getting my head around carbs in vegetables. Now I will eat a bowl full of veggies without worrying too much about it. I try and make sure I get a good amount of protein in each meal.
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How did you stay mentally strong when it was tough? Did you ever give up? How did you recover?
No one is 100% strong all the time, we all have our slip-ups and I just try and take ownership of them. If I slip up one day then it’s a matter of getting over it and not letting it eat into the next day.
I used to fall off the keto wagon and then let it ruin the entire week, whereas now I acknowledge it, put it behind me, and make sure my next meal is on track.
My advice is to try not to be too hard on yourself. If you miss out on occasions or events because of food then it’s not a sustainable way of living. Food shouldn’t be something you obsess over but you should be mindful of it. Be present and at the moment for those occasions and the next meal you are in complete control.
Did you use any sort of trackers/apps/scales to track your progress?
Yes, I use my fitness band to track my steps and Carb Manager to stack my macros. I would advise you to be careful when using macro apps to make sure you double-check the nutrition info once scanned as some are input by users and aren’t always correct.
I weigh myself every Friday morning and keep myself accountable on Instagram.
When did you start to notice progress?
After about 3 stone I really started to notice it in how I looked but the best part was that people were noticing it on me too! I was down 2 dress sizes, clothes felt more comfortable and I didn’t feel like shying away from everything anymore.
I remember my mum telling me to buy some new jeans because mine were so baggy on me. After so long of having clothes from plus size shops it felt so good to walk into a standard shop and be able to find something that fit me.
My partner could fit his arms all the way around my waist at that point too, I am pretty sure I cried on that day.
I try to make sure that I celebrate as many non-scale victories as possible so I don’t get too obsessed with the number on the scale.
Do you have any fitness “hacks” or “secrets” that helped you succeed?
Whatever diet/lifestyle you choose, make an Instagram account, and connect with similar people. I can honestly say that I have stuck as long as I have because of the support from the keto community all over the world.
What is your best advice to beginners who are looking to lose weight?
- You didn’t gain the weight overnight so you will not lose it overnight.
- Celebrate non-scale victories.
- Don’t write off a week because of one meal.
Do you have any fitness books/podcasts/websites that you’d recommend and why?
I love the Keto Fitness Podcast. They have some relatable topics and guests. Ranging from keto to carnivore to vegan keto.
They talk about what works for them, exercise, food and there’s sometimes a little tea.
Where can we find more about you?
You can find me on Instagram, @yazdoesketo
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