Name: Timothy
Age: 32
Family Status: Married
Occupation: Teacher and coach
Location: Ohio
Height: 6’1″
Waist: 34″
Starting Weight: 360 pounds
Current Weight: 207 pounds
Pounds or Inches Lost: I lost 153 pounds, 12 pant sizes and 20 inches off my waist!
Timothy’s Weight Loss Story!
When did you become unhappy with your weight?
I have been overweight my entire life even though I have always been active and an athlete. I was actually never unhappy about my weight.
What made you decide to lose weight?
I was on several medications for issues related to being overweight. I wanted to lose weight to become a better father, husband, and man.
What were the most important changes you made to lose weight?
I reduced the amount of carbs, sugar, and unhealthy food I was eating, as well as beginning an exercise program.
What was most challenging about losing weight?
What I call “triggers”, or things that I relate to eating. For example, dealing with tempting foods on Christmas, birthday parties, the Super Bowl and post-game film sessions.
How long did it take you to start to see results?
Within the first couple of weeks.
How long did it take for you to reach your current weight?
About a year.
How long have you maintained your weight loss and how do you do it?
I’m stilling dropping some weight, although at a much slower pace (purposefully slower). I have maintained my weight loss for about a year or so. Family support has been the most important factor.
What keeps you motivated to continue your weight loss success?
My children and the quality of my current life. Being able to do things now that I was limited on before is key.
How has your life changed now that you’ve lost weight?
I am happier and feel like I have been given a second chance on life. I can be actively involved in my children’s lives and do pretty much anything I want to do.
Do you have any advice for others who are trying to lose weight?
Stay with it. If it was easy, nobody would be overweight. Hard work and dedication will yield results.
How did ShapeFit help you reach your weight loss goals?
I actually just found ShapeFit.com and I’m sharing my story as a platform to encourage others.
Timothy’s Weight Loss Tips!
Weight loss tip #1:
Have goals, both short-term and long-term.
Weight loss tip #2:
Find a diet and exercise plan that is maintainable for you.
Weight loss tip #3:
Avoid triggers when starting out.
Weight loss tip #4:
Use a fitness app or other method to track your exercise and food intake.
Weight loss tip #5:
Do not get overwhelmed and give up, keep the course.
Timothy’s Weight Loss Eating Plan!
Breakfast:
Total Lean protein shake. Sometimes I’ll add a banana or peach, especially on days I am going on an 8 to 10 mile run. Eggs and bacon or protein pancakes on the weekends.
Lunch:
Some kind of protein (tuna, chicken), a protein bar with peanut butter and celery or other veggies or some Greek yogurt and nuts.
Dinner:
Meat and vegetables, usually with a salad. My dinner foods include meat like fish, chicken, a lot of deer meat (as I am a big hunter), sausage, pork, and beef. I eat a lot of cauliflower and I like to mash it up and have it in place of potatoes. I also have salads, veggies, low carb burrito wraps, eggs, lettuce wraps for hamburgers, squash, and I really like to use zucchini in place of noodles.
Snacks or Mini Meals:
Peanuts, almonds, peanut butter, Carb Smart ice cream, Greek yogurt, cheese sticks, baby carrots, beef sticks, hummus, Quest chips, protein bars, cottage cheese.
Nutritional Supplements:
I take a multivitamin pack from GNC and several forms of protein shakes like Total Lean shakes from GNC and Pure Protein shakes. I also like Quest protein bars and my favorites are Cookies and Cream, S’mores, Cinnamon Roll, and Banana Nut. I also enjoy Pure Protein bars, Simple Truth protein bars (Extreme Peanut Butter or Double Chocolate have the fewest carbs), Atkins Bars, and Fiber One protein bars.
Timothy’s Weight Loss Workouts!
Weight Training:
Keep in mind, I used to be big into heavy powerlifting, maxing out at 485 pounds on bench press and 675 pounds on squats. I do not do any real heavy lifting any longer since I want to save the wear and tear on my body. All of the weight lifting I do now is manageable and I use poundages that I can easily control without a spotter. I also try to do a lot of bodyweight exercise like push-ups and pull-ups.
Cardiovascular:
I run every day, anywhere from 4.5 to 10 miles. I also try to get extra exercise through activities like riding bikes with my kids or riding to the grocery store or to work.
