Name: Mark
Age: 36
Family Status: Married with 2 Children
Occupation: Sales
Hometown: Portland, Oregon
Pounds or Inches Lost: I lost 27 pounds!
Height: 6′ 1″
Waist: 31″
Starting Weight: 212 pounds
Current Weight: 185 pounds
Mark’s Weight Loss Story!
When did you become unhappy with your weight?
3 months ago.
What made you decide to lose weight?
Wanted to get in better shape with summer approaching.
What were the most important changes you made to lose weight?
Diet was the most critical of all. I cut out soda and focused on healthy foods.
What was most challenging about losing weight?
The first week was the most difficult. I was hungry all the time!
How long did it take you to start to see results?
4 weeks.
How long did it take for you to reach your current weight?
12 weeks.
How long have you maintained your weight loss and how do you do it?
6 weeks. I keep my diet healthy and keep up with my workouts at the gym.
How has your life changed now that you’ve lost weight?
I feel healthier physically and more agile with sports.
How did ShapeFit help you reach your weight loss goals?
ShapeFit provided me with fitness tips, exercise advice and nutritional information. By following the information on ShapeFit.com I was able to follow a healthy diet, cutting out sodas and sticking to a gym routine to lose 27 pounds in 12 weeks. Thanks ShapeFit!
Mark’s Weight Loss Tips!
Weight loss tip #1:
Cut out soda pop.
Weight loss tip #2:
Quantity of what you eat vs. what your body needs is key. Cut down on the amount of food intake and choose better quality foods.
Weight loss tip #3:
Exercise 3 times a week to stay fit and release stress.
Weight loss tip #4:
Eat 5-7 small meals everyday.
Weight loss tip #5:
Eat every 2-3 hours and include a lean protein source with each meal.
Mark’s Weight Loss Eating Plan!
Breakfast:
Egg white veggie omelet.
Lunch:
Tuna fish salad.
Dinner:
Edimomi with brown rice and small green salad.
Snacks or Mini Meals:
Almonds, fruit, cottage cheese, protein bars.
Mark’s Weight Loss Workouts!
Weight Training:
Monday – Chest and back.
Wednesday – Biceps, triceps and shoulders.
Friday – Legs.
Cardiovascular:
20 minutes of bike, 5 times a week.
