John’s Weight Loss Stats!
- Name: John
- Age: 46
- Family Status: Divorced
- Occupation: Physician
- Location: Tucson, Arizona
- Height: 5’6″
- Starting Weight: 253 pounds
- Current Weight: 161 pounds
- Current Waist Size: 30″
John’s Weight Loss Interview!
How much did you lose (pounds, inches, dress/pants size)?
I lost 92 pounds and dropped from a size 40 waist down to a size 30!
When did you become unhappy with your weight (were you overweight as a child or did you gain weight as an adult)?
I was overweight since I was a child (I was nicknamed Buddha and Butterball).
What made you decide to lose weight?
It was when I went into congestive heart failure due to atrial fibrillation and severe sleep apnea. I underwent a total transformation of my entire lifestyle because I was burned out from my job and very unhappy with my life and this resulted in maladaptive behaviors that required me to recover in rehab.
What were the most important changes you made to lose weight?
I joined Weightwatchers, bought a folding bike and incorporated exercise into my daily activities (I love to ride my bike to work). I also became more mindful of my eating habits and I started to really understand what triggers me to stress eat.
What was the most challenging thing you had to deal with during your weight loss journey?
The biggest thing was starting the journey to begin with along with maintaining a healthy eating lifestyle.
How long did it take you to start to see results?
It took about a month before I started to see any results.
How long did it take for you to reach your current weight?
It took me 13 months to reach my current weight.
Did you have any issues with loose skin after losing the weight? If so, how did you deal with it (surgery, etc)?
I did have issues initially because I rapidly lost weight, but then I started to slow my weight loss down so my skin had time to slowly retract.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I have maintained for about 3 months. The biggest factors for me are to stay disciplined with both my exercise regimen and my nutrition plan.
What keeps you motivated to continue your weight loss success?
The most motivating thing for me is feeling better about myself and having more energy!
How has your life changed now that you have lost weight?
I have a much more positive outlook on life now along with much better self-esteem and self-confidence.
Do you have any advice for others who are trying to lose weight?
My advice is to take it one day at a time. It won’t happen overnight so don’t get discouraged.
How did ShapeFit help you reach your weight loss goals?
ShapeFit.com has great motivational before and after photos that are featured with their weight loss stories.
John’s Weight Loss Tips!
Weight Loss Tip #1:
Reward yourself with something that can also help you continue your weight loss journey. Some examples might be buying nice gym clothing or a new bike.
Weight Loss Tip #2:
Take photos of yourself throughout your weight loss journey to gauge your progress and see results.
Weight Loss Tip #3:
Don’t beat yourself up if you gain weight one week. It will come off if you stay focused and continue your journey.
Weight Loss Tip #4:
Eat lots of vegetables and be reasonable with the amount of fruit you eat.
Weight Loss Tip #5:
Track your food and weigh yourself daily. The key is to monitor your dietary intake so you can keep track of it.
John’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
2 Wasa thin breads, 2 tablespoons of fat-free cream cheese, 2 slices of lean turkey, mango salsa, cold brewed coffee with fat-free creamer and Stevia.
What do you normally eat for lunch?
Cherry tomatoes with 3 ounces of bocconcini cheese, 2 tuna salad snack packs and a piece of fruit.
What do you normally eat for dinner?
A big salad with low-calorie dressing and 4 ounces of protein (beef, pork, or chicken) and some fruit.
What do you normally eat for snacks?
A spoonful of PBfit (low-fat peanut butter powder), fruit.
What type of nutritional supplements do you take?
I take a multivitamin and vitamin D.
John’s Weight Loss Workouts!
What do you do for weight training (exercises, workouts)?
I have not started weight training yet and focus mainly on cardio for my exercise.
What do you do for cardio training (exercises, workouts)?
I like to swim 30 minutes per week. I also jog 30 minutes in the morning with my dog and commute to work on my bike which is 30 minutes each way on flat terrain. I also walk my dog for 45 minutes at night.