Family Status: Single
Hometown: West Milford, New Jersey
Starting Weight: 295 pounds
Current Weight: 145 pounds
Current Waist Size: 31″
Kevin’s Weight Loss Interview!
How much did you lose?
I lost 150 pounds in 2 years! I went from a 2XL shirt to a medium and went from a 46 inch waist to a 31!
When did you become unhappy with your weight?
I was overweight as a child and have always been unhappy with my weight and the way I looked. I was getting close to 300 pounds which was something I did not want to do or have happen.
What made you decide to lose weight?
A few things, I was 295 pounds and never wanted to reach 300. I also felt sluggish, tired and depressed most of the time because I was obese and had poor eating habits. My day would consist of eating fast food and poor planning followed by feeling bad about myself. I also knew that at the rate I was going, I might not live to see my 30’s. So, I knew something had to change.
What were the most important changes you made to lose weight?
I started by keeping a food journal. I tried to become more mindful and aware of the foods I was eating, when I ate them, and how it made me feel before, during, and after my meals. I eat six small meals throughout the day: breakfast, snack, lunch, snack, dinner, snack. This keeps me feeling satisfied, adds variety and flexibility throughout my day. I also drink water to keep hydrated.
What was the most challenging thing you had to deal with during your weight loss journey?
My biggest challenge was thinking that everyone at the gym was staring at me and judging me for being overweight and working out. I had to really be mindful of my inner critic and how I talked to and about myself. I asked myself “Is this really true?” and “Can I think about this a different way?” Every person that goes to a gym is there to improve themselves in some way, whether it be physically, mentally, spiritually, or a combination of all three. Why was I any different? I’m there to be healthy too!
How long did it take you to start to see results?
I saw physical results within weeks which kept fueling the motivation and desire to keep going.
How long did it take for you to reach your current weight?
About 2 years.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I’ve been maintaining my weight loss for a little over 2 years. I have to keep finding new things to eat and give myself new challenges to keep fit and maintain my weight loss. It’s important to keep mindful of what works for you and your body.
What keeps you motivated to continue your weight loss success?
I have a few things that keep me motivated. The first is being able to fit into normal clothes and not having to find things that fit. I can enjoy the way I look with the clothes I pick now. Another motivator is feeling good. The kinds of food I eat make me feel satisfied and keeps me energized throughout my day.
How has your life changed now that you have lost weight?
Physically, I am now able to actually bend down to tie my shoes. I can go to an amusement park without worrying if I will fit into the roller coaster. I can wear clothes that look great and I can walk up steps without being out of breath by the time I get to the top. There are many great things I’ve never had the opportunity to experience before that I can now. Not to mention, I am more attractive and have been dating a lot more people.
Do you have any advice for others who are trying to lose weight?
Pick ONE thing to focus on that you would like to do or change. Too many people go into health and fitness with an “all or nothing” mentality, which results in disappointment and unsuccessful attempts to keep it going. It’s important to start with ONE thing because that one thing among many other things will result in big success in the long run.
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s weight loss stories are very motivational.
Kevin’s Weight Loss Tips!
Weight Loss Tip #1:
Use smaller tableware. We eat with our eyes first. If you have a huge plate in which you are putting your food onto, then you will tend to eat more. As an experiment, make yourself a normal sandwich and put it on the biggest plate that you have in your house. Then take that same sandwich and put it on the smallest plate in your home and see if you notice the difference.
Weight Loss Tip #2:
Measuring cups are your friend. Make sure you are measuring everything that you are cooking with.
Weight Loss Tip #3:
Keep a diary or free writing journal for yourself. Free writing is very stress relieving and it’s a great way for you to vent about life. You don’t have to commit to writing every day, but it is good to exercise your brain and write out how you feel and what works for you and doesn’t work for you. You’ll be surprised what you may find out about yourself once you start doing this.
Weight Loss Tip #4:
There is no BAD food, so eliminate “bad food” from your vocabulary. There are foods that are not healthy for your body, but if you categorize food as “bad” and “good”, you will set yourself up for depriving yourself and feeling guilty if you have said “bad food”. For example, I have friends that claim pizza is BAD for you. Next time I eat pizza, that little voice in my head will be screaming, “This is bad! Don’t eat it! You’ll die! You’ll gain 300 pounds!” which is so far from reality. Pizza is bread, cheese and tomato sauce. There is nothing unhealthy about that! It becomes unhealthy when you consume 10 servings. One slice of pizza out of a week will NOT make you gain a darn thing.
Weight Loss Tip #5:
Have your cake, and eat it too. Enjoy your food! Eat some cake, cookies and pizza. Trust me, you will not die. Although you shouldn’t go buy a sheet cake and start forking it to death. Remember, everything in moderation. Nothing screams failure more than depriving oneself of foods they love. People HATE to be told what they can and cannot have, and those who are submissive to that tend to be depressed and feel terrible because they feel like they are trapped and can’t have what they crave. Give yourself one day during the week where you allow yourself to have a piece of cake, or have an extra slice of pizza, or drink a little alcohol. This gives you something to look forward to during the week and you will be helping yourself to keep going. I usually make this the same day that I weigh myself, which is Friday.
Kevin’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
I rotate 3 different meals to keep it interesting. I usually start my day off with 1 cup of oatmeal with almond milk, cinnamon, blueberries and strawberries with a few sliced almonds on top.
What do you normally eat for lunch?
Again, I rotate a few meals for lunch to keep it interesting. I usually do an omelette with zucchini, onions, mushrooms, spinach, salsa and some feta cheese and two eggs. I put a little bit of ketchup on the side for some added flavor.
What do you normally eat for dinner?
Right now I’ve been having a turkey pita with cucumbers, mustard, avocado and peppers. Sometimes I have salmon with brown rice and mixed veggies or I’ll have chicken.
What do you normally eat for snacks?
I usually have Greek yogurt with some agave nectar, bananas with peanut butter, 1/4 cup of mixed nuts, apples, oranges. I focus on mostly whole foods.
What type of nutritional supplements do you take?
I don’t take any except for a basic multivitamin in the morning.
Kevin’s Weight Loss Workouts!
What do you do for weight training (exercises, workouts)?
Some days when I go to the gym I do circuit training with TRX battle ropes. I also work with a personal trainer once per month to give me some new ideas to try out.
What do you do for cardio training (exercises, workouts)?
I workout 5-6 days per week. I’m a runner so I average 3-6 miles per day but some days I go to the gym and use the elliptical machine to give my legs a rest.