Name: Keith
Age: 38
Family Status: Married
Occupation: Law Enforcement
Hometown: Geneva, Alabama
Pounds or Inches Lost: I lost 121 pounds and 11 inches around my waist.
Height: 6’1″
Waist: 36″
Starting Weight: 348 pounds
Current Weight: 227 pounds
Keith’s Weight Loss Story!
When did you become unhappy with your weight?
Many years ago. But more so recently when I saw a few photographs.
What made you decide to lose weight?
Not until recently. I realized I was not only cheating myself out of my true potential, but more importantly my family, friends and the people I serve in my line of work. I realized my children ages 10 and 4 years old, had never seen me weigh less than 300+ pounds. I could not do things with them like I wanted too! Also the talk with the doctor who said my blood sugar levels were too high (diabetes bound) and blood pressure too.
What were the most important changes you made to lose weight?
I began to change my eating habits and reduce/eliminate a lot of my fried, fatty foods and sweets. OMG, especially the Soda’s! I was drinking Coca-Cola and Mountain Dew like a person should be drinking water. I drank soda first thing in the morning, all through the day and even till bed time. I was never drinking water. In September 2007, I started to eat a healthy diet (primarily fat free, but not completely) and drink nothing but lots of water (120 oz.) a day. This alone was a major change for me.
What was most challenging about losing weight?
Commitment to the routine. Find something that works with your daily schedule and more importantly that you enjoy doing! I love bicycling but you’ll never catch me riding a stationary one. These are two totally different animals!
How long did it take you to start to see results?
Within a month.
How long did it take for you to reach your current weight?
From June 2007 until now and I’m still working on it. EVERYDAY!
How long have you maintained your weight loss and how do you do it?
It’s a work in progress.
How has your life changed now that you’ve lost weight?
What hasn’t changed? The list is too long to count. I haven’t snored in 6 months. My snoring used to be so bad, my wife would actually leave the bed and sleep on the couch sometimes. Being able to bend over and tie my shoes. Being able to chase my children. Being able to stand up out of a chair without having to grab something to standup. Being able to go to restaurants and actually sit in a booth and FIT! Being able to find regular sized clothes and not pay extra for XXX sizes. God, the list goes on and on.
How did ShapeFit help you reach your weight loss goals?
I just found ShapeFit and I believe the resources and people here will provide the support and inspiration to continue and maintain my weight loss.
Keith’s Weight Loss Tips!
Weight loss tip #1:
Drink at least 120 oz of water a day.
Weight loss tip #2:
Eat at least 1 gram of protein per pound of body weight.
Weight loss tip #3:
Don’t eat within 3-4 hours of bedtime.
Weight loss tip #4:
Get your cardio done when you wake up, before you eat!
Weight loss tip #5:
Success is only a word. Achieving it is a LIFESTYLE!
Keith’s Weight Loss Eating Plan!
Breakfast:
3 boiled eggs. 1 can of tuna in water with fat free miracle whip. 2 slices of whole wheat toast (sandwich), 1 slice of fat free cheese, whey protein shake, coffee.
Lunch:
Grilled chicken salad with fat free dressing.
Dinner:
Fish or grilled chicken breast with greens (turnips, collards, or mustard), zipper peas or blackeye peas. Or, mix in some mixed veggies (broccoli, cauliflower, etc.)
Snacks or Mini Meals:
Nuts. Roasted peanuts in the shell to help moderate my intake. Dried fruit snacks and sourdough pretzels.
Keith’s Weight Loss Workouts!
Weight Training:
Free weights every other day:
Monday: Back and biceps
Tuesday: day off
Wednesday: Chest and triceps
Thursday: day off
Friday: Shoulders and forearms
Saturday: day off
Sunday: Repeat routine
Note: Planks and crunches for core strength daily
Cardiovascular:
30-60 minutes daily of bicycling at 16-20 mph non-stop for 30 minutes each session.
