Family Status: Divorced
Occupation: Contract Analyst
Hometown: British Columbia, Canada
Starting Weight: 205 pounds
Current Weight: 135 pounds
Current Waist Size: 24-26″
Diana’s Weight Loss Interview!
How much did you lose?
I lost 70 pounds in two years! I lost over half of my body fat percentage and went from a size 18 down to a size 4/5!
When did you become unhappy with your weight?
I was overweight most of my teenage years (over 200 pounds). I lost weight when I was 21 years old by exercising and eating healthy but gained it back as I resorted to fat burners to try to lose more which was unhealthy and all the weight came back. When I was younger, I didn’t understand proper nutrition and exercise. I then got married in my late twenties and had a beautiful son.
What made you decide to lose weight?
I went through a divorce in 2013 and started to take care of myself first through yoga and meditation. I started to learn about how to pair foods properly, align with macronutrients (fat, carbs, protein) and strength training.
What were the most important changes you made to lose weight?
I had to watch my food intake by using the MyFitnessPal app which calculates calories, fats, carbs, and protein. I learned how to make healthy, fun meals to avoid getting bored with the same food but also to reward myself and re-feed my body properly. I had to weigh my food to make sure I was getting the appropriate amount of nutrients. I incorporated more strength training into my workouts and learned how to exercise effectively to build lean muscle and burn fat.
What was the most challenging thing you had to deal with during your weight loss journey?
The plateaus are the hardest. It was challenging because the scale wasn’t moving. I learned to take pictures of myself every couple of weeks because the number on the scale isn’t the most reliable factor. Muscle tissue is more dense and takes up less space than body fat. I had to also change my diet around to understand what was and wasn’t working. I had to challenge my workouts as well by incorporating different methods to shock my body and make it think “what are you doing?”
How long did it take you to start to see results?
I started to see results very quickly. My body started to change in just a couple of weeks. I really believe if you are motivated and follow a plan, you can see results very quickly but you have to be honest with yourself and your goals.
How long did it take for you to reach your current weight?
It took me two years and I did it by eating clean and exercising. I lost 70 pounds but have also lost over half of my body fat percentage while gaining muscle and staying lean.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
It has been two years since losing the weight and I’m currently maintaining while trying to gain muscle. The important factor to understand it’s a lifestyle so just because you’ve lost it doesn’t mean it’s a free for all. Every day is a struggle but you have to remember where you came from and who you are today. It’s okay to fall off the wagon once in a while as long as you don’t beat yourself up and keep going. Look for fun and healthy recipes to keep it interesting (I started a food blog on Instagram of easy recipes for everyday living). Surround yourself around positive people with the same goals.
What keeps you motivated to continue your weight loss success?
My #1 motivation is my son. I want to be around as long as possible and I love the way I feel and look. My best friend Geoff is the one who started this journey with me as I was going through my divorce. He is a fitness guru and food expert and he really taught me everything and is still doing so today. My trainer Peter Mazzaralo of Capitol Hill Athletics where I will be personal training, taught me a lot about form, core and supported me during my certification. Geoff and I always challenge each other with workouts and support each other by listening and sharing information. My family and friend’s encouragement and love is another key to my success.
How has your life changed now that you have lost weight?
I feel humble and blessed from all of the support. I am excited to give back as a personal trainer and nutritionist sharing my knowledge and experience with others. I feel alive, healthy, and ten years younger. My smile is bigger, my heart is stronger and my mind is clearer now. I am still the same person, but my passion for being healthy is #1. I have so many people reaching out to train with me, asking questions, and just connecting with people on the same level is amazing.
Do you have any advice for others who are trying to lose weight?
Trust the process. It’s a lifestyle not a race. Set small goals and keep it fun. It does get hard and I struggle too but you have to stop, breathe and think about new ideas to get out of the box. Join a gym, surround yourself with like-minded people and be patient.
How did ShapeFit help you reach your weight loss goals?
There is so much information and knowledge on ShapeFit.com. Sharing other’s weight loss success stories is inspiring and motivating. ShapeFit’s exercise videos, workout routines, food recipes, tips and fitness information are all very useful tools. This website helps me when I want to try something new and incorporate it into my lifestyle.
Diana’s Weight Loss Tips!
Weight Loss Tip #1:
Always eat breakfast!
Weight Loss Tip #2:
Strength training will not make women bulky. Don’t be afraid of lifting weights. Strength training is great for fat loss and so is HIIT (High Intensity Interval Training).
Weight Loss Tip #3:
Record your food intake and learn how much you are eating by using an app (I use MyFitnessPal). This will help keep you accountable and give you a clear picture of what you are putting into your mouth.
Weight Loss Tip #4:
Give yourself a cheat meal once a week where you can enjoy yourself and not feel guilty. Just remember to get back on track and continue on the journey. It will also be good for your body too if you are eating clean and healthy.
Weight Loss Tip #5:
Meal preparation is huge and helps from buying junk food or fast food. Once a week, set aside time where you bake your chicken or fish, boil your broccoli or cook other veggies and store everything in containers.
Diana’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
3 egg white omelet (protein) with green, red, orange peppers, tomatoes, spinach, Sriracha hot sauce and a protein shake. I will also have a bowl of oatmeal with a scoop of protein powder and cinnamon, cottage cheese (low-fat) with apples and cinnamon.
What do you normally eat for lunch?
Chicken breast grilled with broccoli and Sriracha sauce, chicken breast with cucumbers, tomatoes and Sriracha.
What do you normally eat for dinner?
Chicken breast with asparagus, fish with broccoli, spinach and tomato salad with rice vinegar.
What do you normally eat for snacks?
I eat every 3 hours to keep my metabolism up and my body optimally fueled.
What type of nutritional supplements do you take?
BCAAs (branched chain amino acids), whey protein powder, vitamin C and vitamin B6.
Diana’s Weight Loss Workouts!
What do you do for weight training (exercises, workouts)?
I use machines, bodyweight exercises and free weights. I also use Bosu balls, medicine balls and kettlebells. I will sometimes do a circuit to keep my heart rate up or incorporate burpees, jumping jacks, or jumping rope. Sometimes, I will take my time with a certain muscle group and really feel each contraction while the muscle is working throughout the movement.
What do you do for cardio training (exercises, workouts)?
Walking uphill on the treadmill, HIIT workouts, burpees, jumping jacks, jumping rope.