Family Status: In a committed relationship
Occupation: I.T. (Information Technology)
Hometown: San Antonio, Texas
Starting Weight: 272 pounds
Current Weight: 187 pounds
Current Waist Size: 34″
Richard’s Weight Loss Interview!
How much did you lose?
I lost 85 pounds and went from a size 44 waist down to a 34!
When did you become unhappy with your weight?
I struggled with my weight from the time I was 17 years old when I was a junior in high school and all through my Military service in the United States Navy and post Military after 2005. I always wanted to lose weight but never found consistent motivation to drop more than 20 pounds at a time. In the beginning of 2015, I had very bad kidney stones and I was always tired. I could not keep up with my 10-year-old son and I could not even bend over to tie my shoes.
What made you decide to lose weight?
There were so many reasons that made me decide to lose the weight. I was a single father who was definitely lonely the last few years. I wanted to be dateable again. I wanted to take my shirt off at the beach. I took a picture of myself in the mirror with just my underwear on and I think that was the straw that broke the camel’s back. I was desperate to lose weight and went for a consultation to have the lap band procedure. In my heart I believed God had another plan for me and the place I was to have the procedure caught fire and they could not do it. I decided to look at weight loss programs. I had tried Slimfast, Weight Watchers and Atkins in the past. I decided to give Medifast a shot and from there I never looked back.
What were the most important changes you made to lose weight?
Believing in myself and knowing when to decide what was more important. Was it losing weight or that nice juicy cheeseburger with all the fixings? Kicking soda and trading it in for water was huge! I drink 80-100 ounces of water every day. Cooking is a way of life for me now. After my divorce in 2007, it was fast food, hamburger helper and Tostino’s pizzas for lunch and dinner. Now I cook lean protein and I love vegetables!
What was the most challenging thing you had to deal with during your weight loss journey?
Lake and beach trips! I have an amazing group of friends who know how to have a good time. BBQ pits going with chips, dips, sodas, beer and cookies. I gave into the temptations on some of the trips but the next day I recommitted myself and got back to losing weight. Chips and peanut butter are my kryptonite! That is one snack I cannot keep in the house.
How long did it take you to start to see results?
It took me 3 months to truly notice a change in my physique. Once I started seeing results I became a little discouraged because nobody else seemed to notice. People started noticing at about the 6 month mark with 40 pounds lost. It was important to me that people noticed the changes because it motivated me to continue.
How long did it take for you to reach your current weight?
It has taken me 1 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 am continuing to lose weight and adding cardio and weight lifting to my schedule. Eating a healthy diet and continuing to drink up to 100 ounces of water a day are very important. Avoiding fast food, processed foods and all the junk that got me to 272 pounds are also extremely important.
What keeps you motivated to continue your weight loss success?
Looking at my before pictures keeps me motivated to never go back. Having a healthy relationship with my girlfriend who loves the dinners I make along with the support of my friends and family.
How has your life changed now that you have lost weight?
My energy! I can count on 1 hand how many times I have taken a nap during the day. Sleeping past 8am on a Saturday is unheard of. Random people at the office who I do not know want to talk to me about how I lost the weight. Going from the “friend zone” to a committed relationship with my girlfriend was also a major change.
Do you have any advice for others who are trying to lose weight?
Stay motivated. It is so easy to stop trying and give into eating unhealthy foods. If you partake in some cheat foods, try to avoid beating yourself up over it. Get back on track the next day. Drink lots of water to help rid all the toxins from your body.
How did ShapeFit help you reach your weight loss goals?
I think I have read every weight loss transformation story on ShapeFit.com and I love going back and reading them. From young to old, man to woman, USA to India, all the stories are inspirational. I love it!
Richard’s Weight Loss Tips!
Weight Loss Tip #1:
Water, water and more water! Drink a cold bottle of water when you first wake up. Your body is dehydrated from sleeping all night. Drinking it cold makes the body work hard and jump starts the calorie burning process.
Weight Loss Tip #2:
Put a before picture on your refrigerator or pantry. Visually seeing what you looked like before your journey started helps motivate you to not give up.
Weight Loss Tip #3:
If you do have a cheat meal like a piece of warm chocolate cake, do not beat yourself over it. You did it and the damage is done so get back on the weight loss wagon and do not look back. Stay focused.
Weight Loss Tip #4:
Weekends or days off can be tough to get through. Passing on junk food on a day off or on a Saturday is a huge win! This is a mental battle. Ask yourself what is more important. Is it having the ice cream, cookies and fast food, or is it conquering the weekend by eating healthy and seeing the scale drop?
Weight Loss Tip #5:
If you get hungry and you’re starving, choose some healthy protein foods. Scramble some eggs or have a rotisserie chicken in the fridge to snack on. I keep cheese sticks in the fridge at all times.
Richard’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
Protein shake, or 2 scrambled eggs with some turkey sausage.
What do you normally eat for lunch?
Small portion of grilled chicken breast with steamed broccoli or zucchini.
What do you normally eat for dinner?
6-7 ounces of lean protein like turkey, steak, fish or chicken with steamed veggies.
What do you normally eat for snacks?
Cheese sticks, sugar-free Popsicles, lightly salted peanuts or almonds.
What type of nutritional supplements do you take?
I take a probiotic every morning and a multivitamin.
Richard’s Weight Loss Workouts!
What do you do for weight training?
I like to strength train with both free weights and machines.
What do you do for cardio training?
I rotate between the elliptical, treadmill and the rowing station. I enjoy doing the 3-day split workout. Doing yard work counts as cardio also!