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Weight Loss Success Stories - Sasha Lost 20 Pounds
First Name: Sasha
Age: 19
Family Status: Single
Occupation: Student
Hometown: Halifax, Nova Scotia, Canada
Pounds or Inches Lost: I lost 20 pounds!
Height: 5'5"
Waist: 32"
Starting Weight: 187 pounds
Current Weight: 167 pounds
       
Sasha's Weight Loss Story!
When did you become unhappy with your weight?
When my Dad told me I looked "the fattest you've ever been."
What made you decide to lose weight?
Realizing that I've reached my "high of all time".
Being disgusted by the fact that whenever I bent over, I had 5
fat rolls on my tummy. The desire to show my Dad I could lose
it. Finally, doing something about my constant weight hardship.
What were the most important changes you made to lose weight?
Prior to losing weight, I was on a junk food diet consisting
of junk meals 3-4 times a day, as well as a ton of sweets (gummies).
I simply stopped eating junk and decreased my consumption of sweets.
Throughout the weight loss period, I tried many different things
like adopting a rigorous exercise regime. I tried Tim Ferriss'
diet, the Calorie Count diet, going vegetarian and lots of others.
What was most challenging about losing weight?
When I was on Tim Ferriss' diet, the hardest thing was not having
any white carbs all week until the cheat day. Cravings for junk
food and sweets were and are unbearable at times as well.
How long did it take you to start to see results?
First week.
How long did it take for you to reach your current weight?
1 year and 8 months.
How long have you maintained your weight loss and how do you do
it?
I'm still losing weight. My goal is to lose 60 pounds by my 20th
Birthday (April 17 2009). After trying many different weight loss
methods, I've finally decided to commit to being vegetarian, watching
my calories and exercising (3-5 times a week, 1-1.5 hours a day,
30-45 minutes cardio and 30-45 minutes strength training).
How has your life changed now that you've lost weight?
I no longer hear horrid remarks about my weight from Dad or anyone
else, which is fantastic. I now have a wonderful boyfriend who
supports my weight loss goals. I feel much more energetic, self-confident
and have acquired enormous faith in myself.
How did ShapeFit help you reach your weight loss goals?
To me, reading the weight
loss stories is a huge motivation. Whenever I feel like I
can't go on or when I start to get off track, I come back to ShapeFit.com
in search of inspiration and I always find it!
Sasha's Weight Loss Tips!
Weight loss tip #1:
Try to cut out as much red meat from your diet as possible. It
has a terrifying amount of saturated fat and is very hard to digest.
Stick to poultry and fish. If you want to lose weight fast, go
vegetarian or even vegan, but be sure to do it properly. Also,
don't eat past 7pm.
Weight loss tip #2:
Drink more than 3 liters of water a day. Cut out all sugary drinks
(soda, juices, etc) and stick to diet sodas, black coffee and
green tea. I personally use honey as a sweetener.
Weight loss tip #3:
Try to decrease your consumption of or completely cut out all
starch (i.e. bread, pastry, pasta, etc). Same goes for alcohol.
It's fine only in small amounts, like 1 glass of wine a day, since
it helps break down fats and aids the heart, but no more than
that.
Weight loss tip #4:
Design an exercise regime and try it out. If you don't like it,
change or diss it. If you like it, stick to it. Never stick to
an exercise regime you don't like. That way you're most likely
to fall off the wagon. I recommend doing both cardio and strength
training on your workout days. For strength training, make sure
to change weights and reps every week to avoid plateaus. In terms
of cardio, anything is good.
Weight loss tip #5:
Constantly look for motivation. Trust me, there will be times
when you won't have it. Read weight loss stories, prowl
forums, read celebrity magazines, make a personal body image
idol, etc.
Sasha's Weight Loss Eating Plan!
Breakfast:
1 packet of reduced sugar Quaker Oats prepared with water, or
1 cup of muesli with extra apricots prepared with skim milk, or
a 2-egg omelet with tomatoes and eggplant. Green tea with honey
and lemon.
Lunch:
2 cups of vegetable salad with olive oil and salt, no dressing.
Dinner:
1 cup of any type of grain (rice, pot barley, buckwheat etc).
2 cups of vegetables, salad with olive oil and salt, no dressing
or homemade sauerkraut with olive oil.
Snacks or Mini Meals:
Eggs, fruit, samosa, veggie pizza, skim milk protein shake (pre
and/or post workout).
Sasha's Weight Loss Workouts!
Weight Training:
 Day
1:
1A: Squat
1B: Row
2A: Supine hip extension
2B: Dumbbell push press
3A: Rotational lunge
3B: Swiss ball crunch
Day 2:
1A: Deadlift
1B: Dumbbell incline bench press
2A: Bulgarian split squat
2B: Mixed grip lat pulldown
3A: Romanian deadlift
3B: Swiss ball lateral roll
Do one set of exercise A, rest for 60 seconds, do one set of
exercise B, rest for 60 seconds and so on, like this: 1A, rest,
1B, rest, 1A, rest, 1B, rest, 1A, rest, 1B.
Then do the same for 2A and 2B and for 3A and 3B. 15 reps in
each set. Also, check
all the exercises and make sure you know how to do them properly.
It's very important.
Cardiovascular:
I personally do 30 minutes on the elliptical machine but you
can do anything you want (i.e. treadmill, cycling, etc). Also,
make sure you do cardio AFTER weight training, otherwise your
muscles won't have enough oxygen and, therefore, not enough energy.
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