Name: Winston
Age: 31
Family Status: Married
Occupation: Musician
Hometown: Singapore
Waist: 32″
Starting Weight: 198 pounds
Current Weight: 156 pounds
Pounds or Inches Lost: I lost a total of 42 pounds!
Winston’s Weight Loss Story!
When did you become unhappy with your weight?
I first started to feel unhappy with my weight when I encountered problems buying clothes. I also had difficulty breathing and felt tired easily when doing simple exercises like jogging.
What made you decide to lose weight?
The most important factor that made me lose weight is to look better in appearance. Also, I can join my friends in all sorts of exercise and sports.
What were the most important changes you made to lose weight?
Losing weight is not easy but it is also not difficult if you are determined. The only changes that I made was to alter my diet and include exercise.
What was most challenging about losing weight?
The most challenging thing about losing weight for me is diet. I used to love fast food, fizzy drinks and snacks. In order to lose weight, I avoided those foods as much as possible. I replaced snacks with fruits, fast food with soup noodles and fizzy drinks with ice water.
How long did it take you to start to see results?
As soon as my diet plan started. I started to exercise in a routine manner of 3 times a week. However, weight loss did not occur overnight. I only noticed results after 1 month.
How long did it take for you to reach your current weight?
I started out with low intensity exercises for 3 months. After that, I opted for higher intensity exercises in the gym. It took me a total of about 10 months to reach my current weight.
How long have you maintained your weight loss and how do you do it?
To attain success in weight loss throughout the 10 months is not easy. I would not want my efforts to go down the drain so I have maintained my weight loss for 2 years.
How has your life changed now that you’ve lost weight?
I have become healthier and look so much better in appearance now. I can also join my friends in a marathon where I have never done before.
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s weight loss success stories are very motivational.
Winston’s Weight Loss Tips!
Weight loss tip #1:
Cut down your food portions.
Weight loss tip #2:
Drink lots of water in the day and avoid too much water after 10pm at night.
Weight loss tip #3:
Cut down on high calorie foods.
Weight loss tip #4:
Exercise and increase the intensity gradually.
Weight loss tip #5:
Get enough sleep everyday.
Winston’s Weight Loss Eating Plan!
Breakfast:
2 slices of bread with ham and cheese. A cup of milk.
Lunch:
A small portion of rice mixed with vegetables, fish or chicken (steamed or grilled). Avoid fried fish or fried chicken.
Dinner:
A small portion of rice mixed with vegetables, fish or chicken.
Snacks or Mini Meals:
Apples, oranges or a slice of sandwich.
Winston’s Weight Loss Workouts!
Weight Training:
Bench Press (3 sets of 10 reps). Crunches (3 sets of 20 reps). Shoulder press (3 sets of 10 reps). Triceps and biceps (3 sets of 10 reps).
Cardiovascular:
Minimum of 4km per run every other day. There are days where I will do 10km run.
