Family Status: Married
Occupation: Self-employed Housecleaner and Photographer
Hometown: Gatineau, Canada
Pounds or Inches Lost: I have lost 133 pounds and more than 70 inches!
Starting Weight: 275 pounds
Current Weight: 142 pounds
Betty’s Weight Loss Story!
When did you become unhappy with your weight?
I was at a friend’s house when I got on her scale (as I had been avoiding it for a while). I had gained 20 pounds in 2 months and that was December 27, 2007.
What made you decide to lose weight?
When I weighed in at 275 pounds, I knew that if I didn’t make a change I would soon be over 300 pounds.
What were the most important changes you made to lose weight?
I started to pay attention to what I ate. I got inspired by the Biggest Loser. I joined the gym and read everything I could about weight loss. I applied what I learned, like eating 6 small meals a day, eating from the four food groups and watching portion sizes. I weigh and measure everything. I’m honest with myself and others. I also realized that I have to make changes that I can live with for the rest of my life or it won’t last. I might not be willing to give certain things up right now but when I’m ready it will be gone. Certain things like drive-thrus are a thing of the past. My car used to smell like McDonalds, no more!
What was most challenging about losing weight?
Reprogramming my brain when it comes to food. Realizing when I have a craving and why? I had to learn how to feel the feelings instead of eating them. Associating something negative with foods that I crave. For example, I used to drink 2 large Tim Horton’s iced cappuccino a day but now I know how many calories are in it and I ask myself is it worth it? I allow myself one per month and its a small, made with milk not cream.
How long did it take you to start to see results?
I saw results the first month with a 17 pound weight loss.
How long did it take for you to reach your current weight?
It took 13 months from January 2008 to February 2009.
How long have you maintained your weight loss and how do you do it?
I have been maintaining my weight loss by continuing to keep this as a lifestyle change and not a diet. I keep track of what I eat in a food journal which helps keep me on track.
How has your life changed now that you’ve lost weight?
Wow! Where do I start! My life is one of peace and order when it comes to food. I plan my meals for the whole family. I can run when walking used to be hard. I can buy size 8-10 when I used to wear a 26. I have so much energy and I’ve been asked by the gym manager to be a personal trainer! My body fat has been reduced from 50% to 19%. I am looking forward to the future and being there for my grandkids.
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s weight loss success stories are very motivational.
Betty’s Weight Loss Tips!
Weight loss tip #1:
Weight loss tip #2:
Weigh yourself everyday. Studies prove this helps keep the weight off.
Weight loss tip #3:
Weigh and measure food. Portion sizes are out of control in restaurants, so bring half of it home for next day.
Weight loss tip #4:
Make exercise a part of your daily routine.
Weight loss tip #5:
Stay hydrated by drinking lots of water. At least 8 glasses a day.
Betty’s Weight Loss Eating Plan!
I usually have a sandwich or sub (as I do physical work in the afternoon and need the calories at lunch). My lunch consists of 2 slices whole grain bread, 3 ounces fat-free or low-fat low sodium lunch meat, 1 tbsp light mayo, 2 slices of tomato, baby carrots, celery sticks, 1 cup of grapes or watermelon.
3 ounces lean chicken breast or a pork tenderloin chop (trim fat), 2 cups of salad and/or cooked veggies. Light salad dressing. 1/2 cup frozen yogurt.
Snacks or Mini Meals:
Kashi bar, apple and 1 ounce of cheese, yogurt with 1 tbsp walnuts or almonds, 1 tbsp granola, one 100 calorie bag of popcorn, 1 serving of baked chips or baked Cheetos (once on the weekend).
Betty’s Weight Loss Workouts!
I weight train 3 times per week. Monday is arms and back, Wednesday is abs and core and Friday is legs and glutes. I change my routine up every 4 weeks or so. I always challenge myself with new workouts by including supersets and pyramid training to keep things interesting.
I do at least 30 minutes 6-7 days per week. My goal is to burn 500 calories minimum every time. I like the elliptical machine and I’m a little bit of a treadmill rat. I do interval training twice per week to challenge myself and my heart. Working usually at 60-80% of my maximum heart rate for most of my workout and even to 100% for lactic acid threshold training.