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Weight Loss Success Stories - Alicia Lost Weight By
Diet & Exercise
First Name: Alicia
Age: 42
Family Status: Married
Occupation: Wellness Coach
Hometown: Laurel, Maryland
Pounds or Inches Lost: I lost 175 pounds!
Height: 5'4"
Waist: 29"
Starting Weight: 305 pounds
Current Weight: 130 pounds
       
Alicia's Weight Loss Story!
When did you become unhappy with your weight?
Since I was an overweight toddler and grew up in a family where
obesity prevailed, I have never been happy with my weight. I weighed
over 200 pounds at age 12 and reached 250 pounds by age 17. At
which time I was also prescribed high-blood pressure medication.
By the age of 23, my weight had escalated to an all-time high
of 305 pounds At the age of 25, I realized that I was morbidly
obese. I could not walk up a flight of stairs without losing my
breath. I had debilitating lower back pain that forced me on painkillers
and bed rest for days at a time. My knees and legs would hurt
and occasionally give in while walking; my outer thighs, when
lying on my side at night, would go numb while sleeping.
What made you decide to lose weight?
I had a true awakening. I did not want to inherit, nor die from
the diseases that plagued my family -- diabetes, high cholesterol,
and high blood pressure. I also did not want to take medication
for the rest of my life in hopes of preventing an early death.
My father was an insulin dependent diabetic who died of a heart
attack at the age of 56, which was a path that I did not want
to follow.
What were the most important changes you made to lose weight?
Everything changed, especially my diet and exercise habits. My
diet shifted from high-fat, high-calorie, sugar-laden foods that
were nutrient deficient to low-fat, low-calorie, low-sugar good-for-you
foods. I went from eating cheeseburgers, deep-dish pizza (sausage,
pepperoni, double cheese), shakes, fries, and fried chicken to
fruits, vegetables, whole-grains, nuts, and beans. I actually
became a vegan (no meat or dairy products), but eat fatty fish
once or twice a week for the Omega-3's.
What was most challenging about losing weight?
Changing my mindset was a biggie. I had to start seeing food
as a source for energy and nutrition versus comfort and peace.
Although I still enjoy eating, I struggled with emotional binging
and have now conquered that area of my life. Resisting the urge
to eat when upset was key to my weight loss success. Many of our
weight issues are due to overeating when stressed. I have become
aware of my habit and have learned to recognize situations where
I am tempted to binge. I now turn to healthier outlets, such as
exercise, writing, and prayer, instead of eating.
How long did it take you to start to see results?
The pounds starting falling off the first week, which was mostly
water weight. However, the real weight loss quickly followed.
Within one month, I lost 20 pounds and over the next six months,
I lost a total of 75 pounds
How long did it take for you to reach your current weight?
I reached my current weight after ten years. The inevitable plateau
hit after seven years, so I changed my exercise routine, to include
jogging and interval cardio work, which jump-started my metabolism
again. I then lost another 60 pounds within six months. Over the
last few years, I steadily lost a few more, equaling 20 pounds,
until I reached my current weight of 130 pounds, for a total lifetime
weight loss of 175 pounds
How long have you maintained your weight loss and how do you do
it?
 It
has been a total of 16 years since I started this journey. I maintain
a regular exercise routine and healthy dietary habit in order
to keep the weight from sneaking back. I exercise six days a week
(off Sunday) -- three cardio and three weight training. I also
stick to a diet of water, fruits, vegetables, whole grains, beans,
nuts, and fatty fish.
How has your life changed after losing weight?
My life is so different. It is challenging for me to see a smaller
figure in the mirror, because I was large my entire life. I can
now climb to the top of lighthouses, walk five plus miles easily,
and jog a few too. After losing weight, I would still visit the
women's section trying on clothes that were too big before I realized
I could fit into misses, and now even petites. Whereas it was
once challenging to find clothes big enough, it is now sometimes
difficult to find them small enough. Going from a size 32 to a
size 6 is just amazing! Most importantly, I am now fit and healthy.
All of my vitals and stats are well within range and I have avoided
the diseases that plague my family.
How did ShapeFit help you reach your weight loss goals?
ShapeFit is fabulous! The wealth of information covers everything
you ever need to know about how to get in shape and be well. From
general nutrition, health supplements, and diet fads to targeted
workouts, exercise trends, and weight loss success stories, ShapeFit
has fueled my health and fitness arsenal and has been a big part
of my wellness support network.
The online articles helped me to stay on track, as well as provide
new ideas for how I could make changes to become even healthier.
The various exercise programs really helped when I needed to take
my workout to the next level. The information was also encouraging
when I felt stuck and needed to do something different.
Alicia's Weight Loss Tips!
Weight loss tip #1:
Seek strength from a source that is higher than you to help when
no one else can (and those times will come). A spiritual connection
is very important.
Weight loss tip #2:
 Get
an accountability partner. Not just someone that you can comfortably
share your struggles, but someone who will tell you the truth,
encourage you to move past your mishaps, and not give up.
Weight loss tip #3:
Stay away from diets, pills, surgery, and anything that promises
quick weight loss. Only a lifestyle change will last.
Weight loss tip #4:
Do not starve or deprive yourself. Those are the two main reasons
diets don't work. Eat a well-balanced diet daily and remember
to include treats. There is nothing that you cannot have, it is
just a matter of when and how much. If you mess up one meal, just
get back on track with the next. One mess up is no excuse to blow
the whole plan.
Weight loss tip #5:
Set small incremental goals. A goal of losing 100 pounds is pretty
big, but breaking it down into manageable pieces, say 25 pounds
at a time, is more reasonable, easier to obtain, and keeps you
motivated. Always reward yourself with something that you desire
each time you obtain a goal. You worked hard; you deserve it!
Alicia's Weight Loss Eating Plan!
Breakfast:
Hot green tea about one hour before breakfast, then a protein
shake with an apple or a fruit salad.
Lunch:
 Lunch
is my biggest meal of the day - taco salad with black beans, Asian
salad with tofu, or Greek salad with garbanzo beans; toss in a
few walnuts, almonds, and soy nuts; or a garden salad with salmon
or sardines, and multi grain crackers. For variety, I might have
vegetable soup and a veggie sandwich on whole wheat bread. A handful
of raisins (eaten one at a time), a few organic animal cookies,
and a ginger chew for dessert.
Dinner:
Hot green vegetables, such as spinach, cabbage, or broccoli,
and oats, mixed with plain yogurt, protein powder, blueberries,
strawberries, bananas, soy milk, almonds, and walnuts, along with
some peanut butter and crackers.
Snacks or Mini Meals:
Almonds, walnuts, soy nuts, raisins, celery, and carrots.
Alicia's Weight Loss Workouts!
Weight Training:
Three days circuit training, alternating between lower and upper
body exercises, so I can rest each muscle without stopping between
sets. I work each muscle group using two different exercises and
alternate using free weights and machines. My routine includes
leg presses, chest presses, leg lefts, rows, hamstring curls,
shoulder presses, hip abductions, bicep curls, inner-thigh presses,
tricep pull downs, and various abdominal crunches.
Cardiovascular:
Three days of cardio, thirty-minutes each - alternating among
power walking, interval walking/jogging, stationary bike, or aerobics.
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