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Well, here I am a Registered Dietitian writing about her 60 pound GRUELING and PERSONAL weight loss story…
[/vc_column_text][/vc_column][/vc_row][vc_row css=».vc_custom_1529586360628{padding-top: 5px !important;}»][vc_column][vc_column_text]The question we always ask ourselves is how did I get there? It’s so easy to let go; that’s really the bottom line. Like c’mon – who doesn’t enjoy eating and drinking? To be completely honest, I don’t regret one single pound… But I always knew no matter how long it took I would get back to where I started. Let’s rewind to October of 2012… Almost 6 years ago, I weighed what I weigh today. A healthy weight of 149 lb. (67.5 kg) – yeah, I am heavier than I look; that’s because I exercise a ton and muscle mass has more density than fat… So, I am going to straight out say it. Fuck BMI (according to my BMI of 25.4, I am overweight). So many factors come into play when deciding the right weight for you; but all in all- happiness and health is what really matters.
On June 2017, the day before having my second child; my daughter Victoria. I weighed a grand total of 2-0-8 lb. (94.4kg) 🙈. I must confess, I am having a hard time disclosing this number because for me this has always been taboo- until now…
I have insulin resistance, PCOS (Polycystic ovary syndrome) and hormone imbalances that make losing weight extremely difficult. Ok now I feel officially naked, revealing my medical condition. But the only way to inspire others is to share my journey with no filters.
Was this easy for me because I was a dietitian? NO. I had to work my butt off every single day. I felt frustrated, motivated, annoyed, tired and driven. But, the one thing that always helped me find my way was my PASSION to find myself again…
You are probably thinking, “Wait- What? – Finding yourself drove you to lose weight?” Maybe you don’t get it, but the relationship between yourself and weight is so closely intertwined” Oh, I could write I book if I get into this… But, keep scrolling.
Back to the timeline, from June 2017 to January 2018, I dropped about 24lbs (10 kg). I was breastfeeding, until December 31st. Why do I mention this? Because I am not one of those women, who have the God given gift to lose weight when they breastfeed. For me, healthy eating was equal to decreased fat content and less milk supply which was obvious when Victoria gave me a HELL of a day. Yeah, keeping my sanity was top priority; the weight loss process could wait…
January 3rd, 2018 (after an awesome New Year’s Party and expected recovery time), is when The JOURNEY got real… For one month, I exercised 4-5 days a week and followed all my nutrition knowledge to the T. However, I was beyond frustrated; all that effort led me to a Big Whopper of 3 lbs. But this is when you dig deeper. So, I went to my naturopath and endocrinologist and got all my hormones checked which as expected were all over the place. It’s like swimming against the current when you try to lose weight with hormonal imbalances; it’s doable just insane because it gets extremely frustrating. I started my supplements, prescribed by my amazing Naturopath and slowly, but surely, I started seeing results. Perseverance was my armor every step of the way.
February 2018, I changed my exercise regimen. Before, I did hot yoga 4-5 times a week; the cardio-intense classes or so I thought, until running came into my life. I began running seriously for the first time ever; I absolutely hated it. But I knew, I needed to shake up my body to find the results I wanted and so I did. I trained to run 10 miles with a friend (moral support is crucial when you are doing something you think you don’t like). I was running 3 days a week and doing hot yoga 2. One thing led to another, I ended up signing up for a half marathon. Oh, did I train hard… My first half ever I ended up running in one hour and 58 minutes. For those who don’t know, this is pretty darn good. I was so proud of myself. My exercise regimen has now evolved further. On a weekly basis (minimum 5 days per week): I run, do hot yoga and train at the gym with a physical trainer. In terms of exercise, what this journey has taught me is that you can’t keep doing the same exercise. No matter how hard it is your body will get used to it. Varying what you do on a weekly basis will lead to the best results.
Another important detail to share in terms of exercising is that you need to organize yourself and make it a priority. 20-30% of the work is exercise. Plus, lean body mass which accelerates our metabolism decreases with age. So, if you don’t do the work, with time you will have one very slow metabolism, resulting in likely weight gain with the years. Bottom line, every Sunday or Monday schedule 4-5 exercise days on your schedule and make it happen!
Now, I will do my very best to synthesize my nutrition plan that led me to losing 60 pounds. But, explaining every detail is extremely challenging because the details typically vary from person to person given that everyone has different eating habits. The most important concept to keep in mind is that you need to learn how to eat to avoid yo-yo dieting and achieve long-term results. I am happy to help anyone who is ready to take on their own Journey.
The starting point always needs to be something that motivates you to keep going. How do you achieve this? By experiencing results; we are humans this is how we work. So, you begin by kicking it up a notch… This may be different for everyone; there is not one perfect solution. But I will share what works for me. I commence by eating fruits and veggies for 3 days; but there is a specific way to do this. It’s all posted on my highlights under the icon “wt challenge”. If you have any questions, feel free to ask. I get all sorts of questions, so I can’t really clarify everything in a post. After this, you can’t go back to eating regularly because you’ll bounce back; so you follow Day 4 through 6. It’s also in my highlights and the icon is called “find balance”. Remember the most important thing about this achievement is to find Motivation. So, weigh yourself on day one, day four and seven (write down your progress). You can send pictures of your meals if you like and let me know how you are feeling and progressing. I love hearing from you.
When you are done with this; get in touch with me cause to make this sustainable you probably need some personal fine-tuning. But again, I will explain what has worked for me over the past months. There is one golden rule! DON’T follow the same eating plan repetitively and expect to lose weight. The body is extremely smart and is designed to adapt. Therefore, there is no perfect eating plan for weight loss. For instance, if you are into the Keto or low carb diet and this is how you always eat; your body adapts with how it finds fuel for energy. Resultantly, carbohydrates stopped being used as effectively when consumed. I believe changing up how you eat on a weekly basis is the best recipe for sustained results.
Some basic principles:
- At least 5 days a week no carbs after 5 pm; unless you work out very hard after this time or have medical condition such as diabetes.
- Two dinners a week eat non-starchy vegetables.
- Don’t skip meals on a consistent basis- you’ll slow down your metabolism.
- One or two dinners a week substitute for a protein shake.
- Always incorporate protein for breakfast; helps you increase satiety throughout the day.
- Eat the majority of your food before 5 pm. Most of you are going to bed, no need to eat so much at night.
- For an extra push, once a week follow a challenge day: all protein day or all fruit & veggie day.
- Find balanceby thinking of your social and exercise plans throughout the week and adapt you’re eating accordingly. For example, if you have a special dinner go light for breakfast and lunch.
- If you find yourself extremely hungry at meal times, incorporate am and or pm snack.
- When you are in the initial weight loss phase; first two weeks, try to stay focused to find the needed motivation through improved results. Following this, one meal a week enjoy your favorite food (but be smart throughout the rest of the day and find BALANCE).
- At meals and or snacks try to incorporate protein, carbohydrates and fats for improved glycemic response and improved satiety.
- If you drink alcohol, keep it at once a week and think BALANCE; stick to lower calorie options such as vodka, gin, whisky, wine and prosecco. First two weeks, I would avoid it, if possible.
- Weigh yourself once or twice a week; but don’t obsess.
- Damage control is of vital importance- it’s like paying your credit card. You go shopping, you must pay for it. Same goes for your body; you play hard you work hard to make up for it.
These are some basic, extremely important tips that have helped me along the way. But if you want to make this your own feel free to contact me. The complexity of advice can really vary based on your lifestyle. I’ll be happy to help you achieve your goals.
❤️With Love❤️
Your Dietitian [/vc_column_text][vc_empty_space height=»35″][/vc_column][/vc_row]