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Weight Loss Success Stories - Jeff Cotner Lost Weight By Diet
& Exercise
First Name: Jeff
Age: 31
Family Status: Divorced
Occupation: IT Administrator
Hometown: Cape Girardeau, Missouri
Pounds or Inches Lost: I lost 146 pounds!
Height: 6'0"
Waist: 34
Starting Weight: 361 pounds
Current Weight: 215 pounds
       
Jeff's Weight Loss Story!
When did you become unhappy with your weight?
April, 2009.
What made you decide to lose weight?
I was tired of not being able to do everyday things like tie
my shoes.
What were the most important changes you made to lose weight?
Eating habits and exercise routine.
What was most challenging about losing weight?
Plateaus.
How long did it take you to start to see results?
I saw results within the first 2 months.
How long did it take for you to reach your current weight?
1 year and 2 months.
How long have you maintained your weight loss and how do you do
it?
6 months and still losing!
How has your life changed now that you've lost weight?
I'm much happier with myself and I feel great!
How did ShapeFit help you reach your weight loss goals?
ShapeFit's weight
loss success stories are very motivational.
Jeff's Weight Loss Tips!
Weight loss tip #1:
 Count
everything you put in your mouth.
Weight loss tip #2:
Get off the couch and workout.
Weight loss tip #3:
NO SODAS!
Weight loss tip #4:
Set small goals each week whether its one or five pounds.
Weight loss tip #5:
Make it a lifestyle change, NOT A DIET!
Jeff's Weight Loss Eating Plan!
Breakfast:
A cup of Special K cereal with skim milk and a banana. Or a bowl
of instant oatmeal and some fruit.
Lunch:
Light Campbell's soup with a small sugar free Jell-O and some
fruit.
Dinner:
Lots of fish and chicken with plenty of greens along side.
Snacks or Mini Meals:
Fruits, vegetables, sugar free Jell-O, pretzels, tuna or anything
light. I cut out all white pasta and white breads and switched
to whole wheat or whole grain and light or fat free everything.
Jeff's Weight Loss Workouts!
Weight Training:
I workout at least 4 times a week. My workouts include:
Workout #1: Chest and triceps
Workout #2: Back and biceps
Workout #3: Shoulder and legs
Workout #4: Forearms, abs and other muscles
Cardiovascular:
Run, run, run! I run a mile a day. I started off barely able
to walk a 1/4 mile and worked my way up to running 1 mile every
day.
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