Transformation of the day: Char lost 96 pounds and fell in love with fitness. After her mother passed away from health problems plaguing her family, she was determined to break this pattern of illness. For the past two years, she has used healthy foods and regular workouts to transform her health and body.
On July 1, 2018, I made a decision that was going to change my life forever. The motivation behind this decision was to lose my best friend, my mother, to health issues. These were health issues in my family, just a connection that you will see in many other families. I want to be the one to break the cycle of family members who die at an early age due to health issues.
After losing my mom, I gained another 25-30 pounds and knew I had to do something. I wanted to continue to make my mom proud, so that's exactly what I did.
Now here I am two years later. I lost 99 pounds. My starting weight was 227-230 pounds and my current weight is 134 pounds.
Fitness has changed my life and my mindset. I love fitness, and now I'm working towards my goal of helping others reach their goals!
How did you change your eating habits?
I changed my eating habits from eating five times a week to homemade meals. I also stopped eating fried foods every day. My meals now consist of healthy foods like fish / chicken with vegetables and brown / sweet potatoes.
What was your workout routine?
I started to train two days a week for 1 hour. Now, I train 4-5 times a week doing cardio and strength.
How tall are you?
I am 5'2 ″.
How long did your transformation last?
It took two years to get to where I am now.
Is Weight Loss Surgery Part of Your Journey?
Is Weight Loss Surgery Not On My Path?
What's the biggest lesson you've learned so far?
The lesson I learned is that consistency is the key! Be patient, and the results will come.
What advice would you like to share with women who want to lose weight?
My advice is to never give up. Imagine where you could be if you never give up.
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.
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 vêtements 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 plans.
If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer 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 motivation. 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, personnes 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 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 kcal – two standard 50g parcs of chocolate would do it. However, to eat 500 calories 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 ( 23. 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 calories 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 détermination are going dip so you’re less likely to want to prepare a saine 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 kcal 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. ”