Name: Jake
Age: 28
Family Status: Single
Occupation: Bookshop Manager
Hometown: South Australia
Height: 6’3″
Starting Weight: 303 pounds
Current Weight: 192 pounds
Current Waist Size: 36″
Jake’s Weight Loss Interview!
How much did you lose?
I lost 111 pounds over the course of a year.
When did you become unhappy with your weight?
I’ve always been unhappy with my weight and appearance. Ever since my early teen years I’ve felt like I’ve been unable to live my life without some element of being self-conscious in every situation I’ve been involved in. All I’ve known is being overweight, ever since I was a child, all the way up until recently and I’ve always felt like it removed me from being part of everyday life like everyone else. Even though I’ve had many wonderful and supportive people in my life over the years, I’ve always had that feeling of inferiority due to the way I looked and felt about myself.
What made you decide to lose weight?
I’ve always wanted to lose weight and over the last 6 years or so I got serious about trying to do it. I always had the discipline but early on I lacked the knowledge and methodology for getting results. Once I learned the right mix, I started getting results.
What were the most important changes you made to lose weight?
Consistency was the most important factor. I always had the discipline and developed my knowledge through rigorous trial and error and research while also morphing my diet with more nutritious whole foods. Committing to a plan of 4 to 6 days a week of exercise was what made the biggest changes.
What was the most challenging thing you had to deal with during your weight loss journey?
I’m an impatient person when it comes to weight loss. I kept comparing myself to the success that others had in weight loss and getting healthy. I toiled over why my progress lagged behind what they achieved. The most important lesson is understanding we are all unique individuals with our own pace, metabolic rate and individual physiology. The wisdom to take away from it is that we all get there in the end.
How long did it take you to start to see results?
I started to see results around the first few weeks. My mental state improved and my shirts started to fit a lot better.
How long did it take for you to reach your current weight?
It took me just over a year to reach my current weight.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I’m still in the process of losing body fat and gaining lean muscle. I don’t want to get too skinny but I want to shed the stubborn body fat that I’ve still got accumulated during my lifestyle change. It’s a slow and steady process that requires persistence and patience.
What keeps you motivated to continue your weight loss success?
The work I’ve put into evolving my health and physical well-being is an everyday task. It’s the best thing you can do for yourself.
How has your life changed now that you have lost weight?
I’m still shocked when I can fit into certain clothing sizes while shopping for clothes after a life of being obese. I feel more energetic than ever before. I also have a stronger belief in myself and what I can achieve.
Do you have any advice for others who are trying to lose weight?
I’m an average Joe in the grand scheme of the world. If I can do it, you can do it, even when you think all hope is lost and you may even possibly feel you are at your lowest. We are all capable of amazing feats and the best hope I have is that if you’re someone reading this who thinks you can’t achieve the goal of bettering yourself, you can! Just keep at it and be proud of what you’re doing for yourself. Believe in yourself!
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s weight loss stories are extraordinarily inspirational. Also, their information on nutrition is an invaluable resource, especially for snacking ideas.
Jake’s Weight Loss Tips!
Weight Loss Tip #1:
Consistency. Even if it’s power walking for only 10 minutes, keep at it until you can blast out 20 minutes with ease.
Weight Loss Tip #2:
Nutrition! Diet and exercise are synergistic and when consistently done, they can work wonders.
Weight Loss Tip #3:
Music! Create your own playlist and enjoy yourself as you workout.
Weight Loss Tip #4:
Diary! Create a daily log of your calories and exercise to guide you, even if it’s to gain an initial understanding of your habits. You may be surprised at how much you may be eating.
Weight Loss Tip #5:
Have fun and don’t think one divergence is the end of the world. I had many “failures” along the way but I still got to where I am now.
Jake’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
I eat many different things depending on the day which include:
- Granola and skim milk.
- “Dry” fried eggs (no butter) (3 to 5 including yolks), avocado and capsicum.
- Wholemeal bread and natural peanut butter.
- Fruit.
What do you normally eat for lunch?
- Chicken breast with salad.
- Fruit and a protein shake.
- Tuna with extra virgin olive oil with salad and mixed bean salad.
What do you normally eat for dinner?
- Chicken breast with veggies.
- Salmon with veggies or salad.
- Lean red meat with veggies or salad.
What do you normally eat for snacks?
Protein shakes, almonds and pistachios, Quest bars, fruit, peanut butter on whole wheat toast.
What type of nutritional supplements do you take?
Muscle Milk or Gold Standard whey protein, creatine, glutamine, BCAAs (Branched Chain Amino Acids).
Jake’s Weight Loss Workouts!
What do you do for weight training?
I work different body parts on different days and varying combinations. The days vary but I generally alternate upper and lower body workouts each day. These include:
- Back and Biceps
- Shoulders and Arms
- Legs and Back
- Core and Back
- Chest, Shoulders, Arms and Back
What do you do for cardio training?
I run anywhere from 2 to 4 times a week for roughly 3 miles each session. On days I just do cardio I can run up to 6 miles. When I started I could barely run 275 yards!
