Name: Jeffrey
Age: 63
Family Status: Married
Occupation: Architect
Location: Knoxville, Tennessee
Height: 5’8″
Starting Weight: 217 pounds
Current Weight: 177 pounds
Current Waist Size: 36″
Jeffrey’s Weight Loss Interview!
How much did you lose?
I lost 40 pounds and went from a 44″ waist down to a 36″! My shirt size went from an extra-large down to a medium.
When did you become unhappy with your weight?
I was lean but not fit as a teenager and young adult. I started putting on a couple of pounds each year when I was in my late 30’s, and by the time I was 62, I was obese.
What made you decide to lose weight?
My wife of 36 years has remained fit and although she never said it, I knew she was not happy with my size. I also hated seeing myself in photographs. I said to myself, “You can’t stop getting older but you can stop being fat.”
What were the most important changes you made to lose weight?
I found a small fitness center within walking distance of my house. The owner set me up with a young man whom he was teaching to be a trainer. This young man had recently lost 60 pounds and he was quite an inspiration. The head trainer also gave me dietary guidelines and a notebook to record everything I ate.
What was the most challenging thing you had to deal with during your weight loss journey?
I had to give up my favorite foods like pasta, bread, pies, french fries and ice cream.
How long did it take you to start to see results?
It took about two months for me to notice the first five pounds lost and then it was almost a pound a week for many months. I would officially weigh-in twice a week at the fitness studio. Having the owner and my trainer by my side was always very encouraging.
How long did it take for you to reach your current weight?
I had originally set my goal weight at 180 pounds, but when I got there I decided to go for an even 40 pound weight loss. It took 8 months to get 30 pounds off and then another 3 months to get rid of the last 10 pounds. I almost cried on the scale when I reached the 177 pound mark!
Did you have any issues with loose skin after losing the weight?
Luckily, I have had no issues with loose skin after losing the weight.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I have been between 177-179 pounds for 6 weeks. I just keep doing what I did to lose the weight, but if I weigh in at 177 pounds, I will allow myself a treat or two per week.
What keeps you motivated to continue your weight loss success?
I am motivated by how well I feel and by how great I look. I am also motivated by seeing all the people on a daily basis who need to lose weight. I always tell myself that I never want to go back to where I was.
How has your life changed now that you have lost weight?
Besides the energy, I take more time with how I dress and groom myself now. It was expensive, but very fun to get rid of literally my entire wardrobe (I did keep my shoes and socks) and rebuild it with more stylish clothing.
Do you have any advice for others who are trying to lose weight?
Write down everything you eat and keep track of the grams of protein, carbs and fat in your diet. Set strict limits on carbohydrates and fats since these two macronutrients can really hinder weight loss.
Jeffrey’s Weight Loss Tips!
Weight Loss Tip #1:
Write down what you eat and add it up every day (be honest with yourself).
Weight Loss Tip #2:
Plan your meals. We had a family trip to the beach when I was down 25-30 pounds and I didn’t want to lose momentum, so I cooked all of our dinners using a low-carb cookbook. My family never complained.
Weight Loss Tip #3:
Exercise, exercise, exercise.
Weight Loss Tip #4:
Drink lots of water and avoid drinking “diet” beverages.
Weight Loss Tip #5:
Avoid fast food and restaurants in general. When I do have to eat at a restaurant, I make it a game to see how I can stick to my plan like ordering a hamburger but having them “hold the bun” to avoid too many carbs.
Jeffrey’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
Protein shake made with Greek low-fat yogurt, protein powder, water and ice.
What do you normally eat for lunch?
Leftovers I have from my well-planned dinner from the night before. I also have two protein-rich but low-carb snack bars per day, in the morning and afternoon. They keep me from craving anything else.
What do you normally eat for dinner?
A lean protein like chicken or fish and I also include beef twice a week with salad and/or cooked green vegetables. I look for vegetables that are high in fiber, like green beans and turnips (low-carb veggies).
What do you normally eat for snacks?
High protein and low-carb snack bars, or a handful of nuts.
What type of nutritional supplements do you take?
Quest brand snack bars and protein power.
Jeffrey’s Weight Loss Workouts!
What do you do for weight training (exercises, workouts)?
I workout at a local fitness center twice a week using a guided circuit with my trainer. The emphasis is on balance and strength.
What do you do for cardio training (exercises, workouts)?
For the days when I don’t go to the fitness center, I walk in my neighborhood early in the morning for about 3 miles usually. I sometimes rest on the weekend, especially if I’m doing other activities around the house like yardwork.
