Name: Janie
Age: 36
Family Status: Single
Occupation: Teacher
Location: Bakersfield, California
Height: 5’0″
Waist: 28″
Starting Weight: 210 pounds
Current Weight: 135 pounds
Pounds or Inches Lost: I lost 75 pounds and went from a size 18/20 to a size 2!
Janie’s Weight Loss Story!
When did you become unhappy with your weight?
I was always unhappy about my weight. All through high school and college. I could not find clothes that would fit. I felt out of breath all the time. I had a poor self-image because of my weight.
What made you decide to lose weight?
It wasn’t until I checked my cholesterol and was prescribed meds for it I actually did something about it. I was already taking medications for acid reflux. I was 20 years old at the time. I knew I had to do something about it. I also wanted to avoid things that run in my family like diabetes and high cholesterol. I felt out of breath all the time. It was also really hard to find clothes that would fit.
What were the most important changes you made to lose weight?
I made a lot of changes. The most important changes I made concerned my diet and physical activity. I stopped drinking sodas and eating fast food. I made sure to eat breakfast even when I was not hungry. I made sure to incorporate exercise somehow. In the beginning, all I could do was walk and it was painful. However, I worked through the pain and exhaustion. The pain and aches came from being so inactive for such a long time.
What was most challenging about losing weight?
When I started my weight loss journey, I was living at home at the time. Being Mexican, delicious carb heavy food was always available. It was hard and I did have my slip ups. But I did learn how to eat those foods in moderation. I am also an emotional eater. I always have to be aware of my feelings and hunger cues so that I’m not eating because I am stressed.
How long did it take you to start to see results?
It took me 3 months to see results. I had lost 20 pounds and did not have to get on the medications and my acid reflux was gone.
How long did it take for you to reach your current weight?
It took about three years. I truly struggled with my weight, but I never gave up. I was a full-time student and had a job at the same time.
How long have you maintained your weight loss and how do you do it?
From the time I started to notice real results until now, I would have to say 9 years.
What keeps you motivated to continue your weight loss success?
The things that keep me motivated are the feelings. I know what it’s like to be overweight, out of breath, depressed, and sick. I think of that and it keeps me going. I also want to avoid any of the weight related diseases that run in my family such as diabetes and high cholesterol.
How has your life changed now that you’ve lost weight?
I am confident in myself and my abilities. I no longer hide from people. I have become more outgoing. It made me feel successful so it gave me the confidence to set goals in other areas of my life.
Do you have any advice for others who are trying to lose weight?
Never give up. Do not rush the process through pills or starvation. Believe me it will not work, I have tried it all. Even if it takes years to reach your weight loss goals, just keep going. Do not give up on yourself!
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s weight loss stories. I love to read people’s success stories. I also like to read their struggles through the process. It makes me feel like I am not alone in this and I can always get through the struggles I may have throughout the process.
Janie’s Weight Loss Tips!
Weight loss tip #1:
Eat breakfast.
Weight loss tip #2:
Move. It does not matter if all you can do is walk. Just move!
Weight loss tip #3:
Drink a lot of water.
Weight loss tip #4:
Eat every 3-4 hours after breakfast.
Weight loss tip #5:
Fill up on veggies and fruits. Avoid fast food.
Janie’s Weight Loss Eating Plan!
Breakfast:
4 egg whites, 1 whole egg, spinach, and sweet potato omelet. Topped with salsa.
Lunch:
Chicken or turkey, with baked sweet potato fries and veggies.
Dinner:
Large green salad with tuna or chicken with balsamic vinegar dressing or topped with salsa.
Snacks or Mini Meals:
Apples with peanut butter, Greek yogurt with trail mix, 2-3 hard boiled eggs.
Nutritional Supplements:
Fish oil, multivitamin, whey protein.
Janie’s Weight Loss Workouts!
Weight Training:
- Monday (Legs): Squats, lunges, leg press, leg curls, deadlifts, and step ups. Followed by 10-15 minutes on the Stairmaster.
- Wednesday (Chest and Back): Bench press, pushups, close grip bench press, dumbbell rows, lat pull downs.
- Friday (Shoulders and Arms): Dumbbell curls, tricep pulldowns, military press, Arnold press. Every session is followed by 10-15 minutes of cardio.
Cardiovascular:
I add 10-15 minutes of HIIT cardio after a weight training session. I normally do sprints. I sometimes add fasted cardio in the morning 2-3 times a week.
