Transformation of the day: Kim lost 83 pounds. While already facing the challenges of multiple sclerosis, she had a car accident that left her with excruciating back pain. In January 2019, she decided that was enough. She contacted her neurologist and was referred to a nutritionist. From there, this MS Warrior is fully committed to proper nutrition and daily exercise.
What was your motivation? What made you keep going, even when you wanted to give up?
In November 2018, I had a car accident where I was in the back, which left me with excruciating back pain. On top of that, I suffer from Multiple Sclerosis which has already made my daily life quite difficult to manage.
How did you change your eating habits?
On January 30, 2019, I decided that was enough. I contacted my neurologist to see what changes I could make and they referred me to a nutritionist. The plan was to shed some of the weight, then maybe the change could help relieve my MS and all of my back problems. We started with a 1200 calorie diet. They prescribed me Belviq and Saxenda, then later Ozempic to help me get used to the low calories.
I used to prepare meals before, but wasn't eating the right amounts or types of food to see a change. I gave up my addiction to bread and crackers. I cut out the juices and sodas, and recorded and tracked everything.
What was your workout routine? How often did you work?
We started small because of my limitations with my MS. I can't run or jog, and the heat plays a big role in my relapses and fatigue. I took at least 5,000 to 8,000 steps a day. I also incorporated small weights with the help of an MS'r colleague. My workouts with weights were at least twice a week, but my walking routine was daily.
What was your starting weight? What is your current weight?
I started at 246 pounds, and now I weigh 163.4 pounds. That's a total of 82.6 pounds lost.
How tall are you?
I am 5'6 ″.
When did you start your journey? How long did your transformation last?
I started on January 30, 2019 and reached my goal weight of 170 pounds on April 10, 2020.
Is Weight Loss Surgery Part of Your Journey?
What's the biggest lesson you've learned so far?
That you don't have to be perfect and having a bad day is OK. To remember that small steps are also progress and life is not a race, it just matters how you end up.
What advice would you give to women who want to lose weight?
Keep pushing even when you don't see the numbers changing. Sometimes it's not what you see on the scale but what you feel. “Self-confidence is a super power. Once you start believing in yourself, the magic starts to happen ”
Instagram: @ kowens8619
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.
Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy vêtements and making them an integral part of your eating routine first. As these habits start to become ingrained, you may well find that losing weight and, crucially, maintaining a saine weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.
If you’re not sure what those vêtements could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and former footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose détermination. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 kcal less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 calories – two standard 50g parcs of chocolate would do it. However, to eat 500 kcal less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 21. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more kcal the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef mince you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with saine fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”