September 2020 -> March 2021
Weight Progress
230lb -> 180lb
Goal weight: 130lb
Following "before" measurements taken at 220lb;
Waist
39" -> 31"
Hips
48" -> 42.5"
Thigh
28" -> 23.5"
Calf
16.7" -> 14" (this one shocked me lol)
Biceps
14" -> 12"
Chest (under bust)
36" -> 32"
Bust remained the same.
Hey everyone! I don't post here, I'm a major lurker here and other weight loss subs. I wanted to celebrate this milestone! I have been in a plateau since I fell into a mild depression, followed by my dog dying suddenly in February, haven't budged from 180lb since I lost the motivation to be as disciplined as I was. Unfortunately while dealing with more stress than usual I have been more focused on maintaining & not resorting to my old eating habits. By March 2020 my goal was to be between 165-175lb, I didn't hit this goal. So going into my dress fitting yesterday, for the dress I didn't fit in when I bought it in September 2020, I was very very nervous.
How did I end up to be 5'3" & 230lb? BMI 40.7
Despite being in a normal BMI for a good portion my teenage years, like most of you I have the typical sob story that leads to gaining massive amounts of weight. Medical conditions & medication that increase appetite, an overweight childhood, mildly deformed feet & ankles that make regular physical activity painful, sedentary lifestyle. I also quit smoking (smoked for 7 years!) in 2019 which I replaced with near-daily trips to dairy queen for several weeks.
Motivation
I'm getting married! I never imagined I would be a "fat bride". This is a very minor, superficial, but not completely without merit motivation of mine. The complete health kick (including weight loss) that I've been on has been in preparation of being a healthy mother, based on the mountains of evidence that being overweight/obese has a negative impact on pregnancy, and later your child's upbringing (don't want your kid to pick up your bad habits!).
Advice I'd like to give to others;
Take ownership of your excuses. Your medical condition didn't make you gain weight. You gained weight using your medical condition as an excuse, or ignoring how you should eat/behave in relation to that condition to be healthy. This isn't evil, admitting this isn't shameful. It happens for so many people. But you can't stay in that mindset. You can't change this behavior, and change your lifestyle, without taking ownership of your lifestyle and the reasons you have that lifestyle. "Stop letting life happen to you".
How did I lose 50lb in 5 months?
Keto & calorie counting. For me the biggest obstacle for weight loss has always been my massive appetite. Keto is the only lifestyle I have tried/done that keeps my appetite under control. I have a number of food allergies (nuts!) that make this diet look difficult at first glance. I strongly recommend this diet even to people with food restrictions & allergies & general pickiness. After the first few weeks, it becomes a breeze. I used to hate fatty meats and certain vegetables. Things I wouldn't touch with a ten foot poll last year are now part of my weekly menu (ie. bacon & cauliflower).
Do your own keto research. I don't want to go into the keto mistakes and misconceptions right now, discuss your keto diet plan with someone who has succeeded with keto. The internet is riddled with bad keto advice. Take everything you read about keto with a grain of salt. Look at every product listed as "keto" with extreme suspicion.
The ONLY keto substitutes that have become part of my day/week;
St Joseph Bakery pita & lavash bread
Shirataki noodles
Slimfast Keto meal replacement - brownie flavour
Absolutely ignore all keto sweet recipes. Or keto-substitute recipes. It's not worth it. Every time I've attempted it it tastes like crap and costs an arm and a leg to make. Some of the most disappointing days of my life were days I spent trying to make things like keto cookies. Buy pre-made keto sweets like Good Fat Bars, Lilli's chocolates, Russel Stovers chocolate, for a rare treat. Learn from my mistakes.
Scheduled monthly cheat days kept my "bad food" cravings at bay. Highly recommend scheduled cheat days. Spontaneous cheat days are a recipe for disaster.
Keto is not as expensive as it seems at first because despite eating a lot of pricier foods such as meat, you eat less than you did before.
I did my calorie counting with the loseit app. With premium you can easily see what your net carbs are at. The $25/year was worth the convenience for me. Calorie counting is a touchy subject on the weight loss subs. Everyone has their own idea about what is or isn't a healthy amount of calories. Or that it doesn't matter what you eat, as long as you do CICO. It does matter. Without getting controversial, the main thing to keep in mind is that high fat diets satiate you more than low fat diets. It's way easier to lose weight when you aren't constantly hungry.
I am extremely lazy and sedentary. I don't work out. I barely walk. I average 500-2000 steps a day. If you ever step counted you know how stupidly low this is. I still lost 50lb. I ignore everyone that tells me to work out. I don't want to. I'm a big believer in not doing things I don't want to do whenever I can help it. I've tried the gym before multiple times. Sometimes it worked for me sometimes it didn't. How did I lose 50lb walking 800 steps a day and spending 23/24 hours on my ass?
Very low calorie diet supplemented by a number of multi vitamins. Why did this work? I wasn't hungry due to my calories coming mostly from fat. Did I do this with my doctor and do blood work? Yes. Am I a very short and lazy woman? Yes. When I'm disciplined I do around 1000 calories a day. If you sound anything like me, ask your doctor what works for you. I don't strictly 1000cal every day. Some days are 800 cal, some days are 1500 cal. But I almost always end my week under the weekly calorie budget.
An average day I just pulled out of my loseit app when I'm actively calorie restricting looks like;
7am: slimfast keto shake 200cal (2g net carbs, 15g fat, 8g protein)
I LOVE this shake. I have a major sweet tooth and this is like drinking a fat bottle of chocolate milk every morning. It keeps me full until I finish work. I drink at least 2-3 coffees at work every day, and tons of water, this also helps keep me full.
3pm: 2 cups of cauliflower rice, which I get a little naughty with 1-2 tsp of soy sauce (1.3 net carb a tsp)
6oz pork tenderloin cooked in olive oil w/ onions (huge portion for me)
& Asparagus with butter (about 8-12 spears depending how hungry I am)
447cal, 6.8 net carbs, 20.2g fat, 49.8g protein
8pm: st jospeh pita bread with kirkland brand goat cheese and some genoa salami is my near daily snack if I get peckish while watching youtube, I could probably eat this for lunch instead but I don't get hungry at lunch anymore
190cal, 6.8 net carbs, 11.1g fat, 14.2g protein
Day total: 830 calories, 52% of my calories coming from fat.
16.4g net carbs, 46.4g fat, 72g protein
I want to stress that I am not promoting extreme calorie deficits. I want to promote that you may not know what kind of deficit works for you until you consult your doctor. The internet likes to tout one-size fits all calorie deficits such as 1200, 1500, or 2000, but talk to your doctor!
P.S. Second dog tax photo of the puppy my parents are getting for the family.
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