Kai’s Weight Loss Statistics
- Name: Kai
- Age: 46
- Family Status: Married
- Occupation: Manager
- Location: Tucson, Arizona
- Height: 5’6″
- Starting Weight: 309 pounds
- Current Weight: 150 pounds
- Current Waist Size: 29″
Kai’s Weight Loss Interview
How much did you lose?
I lost 159 pounds, dropped 74 inches and went from a size 28 down to a size 6!
When did you become unhappy with your weight?
I was always unhappy with my weight, since the age of 15. I wasn’t really overweight, but I thought I was. It turned into a 3 decade trip though “binge dieting” and regaining the weight. Every time I lost weight, I would gain back more.
What made you decide to lose weight?
At the age of 42, I knew I was facing a reduced quality of life. I was going to need a mobility device because even walking was painful to my hips and knees. I actually decided initially to just to stop getting fatter. That led to educating myself on nutrition and functional movements and exercises.
What were the most important changes you made to lose weight?
Nutrition accounted for 95% of the results for me. I had to log what I ate without trying to change my diet and I did this for several weeks. Then I started making small adjustments that I could live with. I started cutting unnecessary calories out of my diet. When I realized that regular salad dressing turned my “healthy” side salad into a 1,000 calorie splurge, it was easy to say “no dressing” or skip the salad completely. Eventually, I lowered my calories to about 1,800 per day on average. Due to my past issues with crash dieting, I wanted to keep the calories up so that I wouldn’t feel deprived.
What was the most challenging thing you had to deal with during your weight loss journey?
Being patient! All my life I followed these diets that would make me drop weight fast. I juice fasted once for 126 days and lost 80 pounds, which I regained in about 6 months. I had done 500-900 calorie diets and lost weight, but it always came back. I had to learn to be happy with losing a small amount of weight while seeing the weight loss stall a little (sometimes for weeks) without changing course.
How long did it take you to start to see results?
I started paying attention to my food intake in April of 2014. I started doing CrossFit and over two years I only dropped about 30 pounds. In March of 2016, I started logging my food and over 18 months I lost another 130 pounds. It was hard at first to be okay with a weight loss of only 6 to 8 pounds per month, but it all added up!
How long did it take for you to reach your current weight?
From my heaviest weight, it took over 3 years to lose it all. From the point when I started logging and managing my nutrition, it only took about 18 months.
Did you have any issues with loose skin after losing the weight? If so, how did you deal with it?
I’m still deciding if I want to lose a bit more, and then I definitely want to have surgery for my chest. I’m not sure about the rest. I do have some loose skin, but not extreme like people who have lost a lot of weight really fast.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I’ve maintained for about 6 months. I still log my food (every bite and sip) and if I regain more than 5 pounds, I reign the calories back in. I also do CrossFit 5 days a week and I run on the weekends.
What keeps you motivated to continue your weight loss success?
Being capable! Knowing that I am facing the age of 50 in a few years in the best shape of my life is extremely motivating! I want to continue to be able to do more physically. I can even do a handstand now! For the girl who couldn’t even tie her own shoes 4 years ago, that’s awesome!
How has your life changed now that you have lost weight?
I’m free of the background noise obesity created in my head. I am not limited in what I can dream of doing. I can walk, run, jump and climb. I just did my first half marathon a few days ago!
Do you have any advice for others who are trying to lose weight?
Log your food for at least 2-3 weeks without changing anything. Be honest and accurate! Once you know what you are actually eating, you can adjust from there.
Kai’s Weight Loss Tips
Weight Loss Tip #1:
Weigh yourself every day and log your weight. It’s just data but it’s very important.
Weight Loss Tip #2:
Log your food accurately. Be honest about what you’re actually eating and drinking.
Weight Loss Tip #3:
Create a manageable and livable food plan that allows you to have some of the food and drinks you want.
Weight Loss Tip #4:
Stop eating sugar and processed food. Try to fill your diet with nutrient dense, whole foods. High volume veggies, lean protein and healthy fats are ideal.
Weight Loss Tip #5:
Move! Get active and move your body. Make it a goal each day to try and do a little more than the day before. Even if all you can do is walk, that’s totally fine. Just make sure to move your body!
Kai’s Weight Loss Eating Plan
What do you normally eat for breakfast?
Egg white omelet with goat cheese and mushrooms or some fruit.
What do you normally eat for lunch?
I try to make lunch my largest meal of the day. This is when I will have a larger portion of protein (chicken, fish) and some veggies.
What do you normally eat for dinner?
A huge salad with arugula, tomatoes, feta cheese, artichoke hearts, mushrooms, balsamic vinegar and radishes.
What do you normally eat for snacks?
These are my treats. A slice of sharp cheddar cheese or a skinny margarita are my favorite snacks.
What type of nutritional supplements do you take?
I don’t currently take any nutritional supplements.
Kai’s Weight Loss Workouts
What do you do for weight training?
I really enjoy doing CrossFit for my weight training workouts.
What do you do for cardio training?
I do accessory running and rowing for my cardio exercise.