- Age: 18
- Height: 5’4″
- Before: 250lbs
- After: 158lbs
- Weight Lost: 92lbs!
Kami lost 92lbs by…
Following a strict post-surgery diet consisting mostly of protein shakes, sugar-free pudding, and steamed veggies. Eventually Kami shifted to a ‘food is fuel’ approach, eliminating sugars and grains from her diet.
Kami’s favorite go-to foods included low sugar yogurt and beef jerky.
The best part about losing weight? “Everything is easier.”
At what moment did you realize you HAD to lose weight?
When I was so upset about how I looked that I felt that I could not do anything that I wanted to do.
What was the first step you took towards transforming your body?
It was almost a forced start. I had a surgery to help relieve pain from stomach ulcers. After this I had to follow a strict diet.
What physical activity/workout routine did you follow?
I slowly started to increase my activity level. Beginning with more walking and biking, then moved onto more rigorous activities like ice skating and hiking.
What kind of adjustments did you make to your diet?
My diet is where the majority of my changes took place. After the surgery I had to follow a strict diet to help my stomach heal and not continue to produce ulcers. The following two weeks after surgery I was on only liquids and soft food, during this time I mainly drank protein shakes and sugar free pudding. Slowly I began to mix in soft steamed veggies for variety.
After this two week period is where my major diet changes happened. I had to completely cut out all sugars including fruit for two months, also cut out all grains. My approach to meals changed as well, instead of eating food for pleasure I had retrain my mind to think that food is just fuel for my body. I started eating six small meals a day instead of snacking all day. My portions became smaller, approximately the size of the surface area of one of hands.
I tried to eat mainly protein for breakfast, a protein filled snack in between breakfast and lunch. For lunch I would usually have protein and a veggie or fruit. Next snack would be something along the lines of beef jerky or protein filled yogurt. Dinner was my main meal, Roast beef and a small amount of potatoes was my favorite. The snack after dinner would serve as my “dessert” meal and is usually when I would have something sweet or high in fat like fruit or honey baked cashews.
A few other adjustments were trying to stop snacking all day by finding things to fill my time. Not going out to eat was also a commitment I made for three months following my surgery. Doing this helped me to actually think about what I wanted to eat instead of impromptu decisions about eating. Along with committing to no fast food I also tried to not take food into another room. I felt like doing this made it so I wasn’t snacking as much or just getting food to eat absent mindedly.
Making menus for the up coming week was a huge help. I didn’t have to scramble everyday to find what I wanted to eat, I could just look at the menu. I also tried to increase my water intake and cut out all soda.
What supplements did you take?
- B-12 5,000 mcg – as methylcobalamin (the methycobalamin helps it be absorbed into the body) helps with production of feel good hormones.
- Zinc 5mg – I haven’t gotten sick after I started taking this.
- Vitamin D 10,000 IU – This was doctor recommended, most people should take it for three months to build up reserves of vitamin d.
- Women’s Symmetry – Also has the methylcobalamin form of b-12 which helps.
- 5-MTHF 1mg – This was recommended to me to help my adrenals work more efficiently.
- Eleuthero Root 554mg – Also for adrenals. Rhodiola 100mg – Also for adrenals.
- Vitamin C 500mg – Just helps health
- Calcium – For the bones.
- Iron 50mg – I was actually told to stop taking this for three months because my iron reserves were really high. If the reserves have gone down in three months I am assuming my doctor will put me on a on/off cycle of iron every three to four months.
What were your go-to staple foods that helped you achieve your goals?
Low sugar yogurt and beef jerky. These were things that I would eat often and helped me feel like I was eating real food.
What kept you going on days you didn’t want to diet/exercise any more?
Something that really made me continue was that if I started to go back to my old ways of eating it hurt, made me sick and I just didn’t want to do it anymore. Another thing was probably that I had formed all these habits of eating that I didn’t want to disappoint myself by breaking them.
What was the best advice you received (or read) along the way?
Food is fuel. I feel like I had some emotional problems letting go of food because it was a big coping mechanism for me. Occasionally I will try and go back to food as comfort but I just have to remind myself that the only I should be eating is for fuel.
Was there an ‘aha’ moment where everything began to click?
When the habits I was forming became natural and I no longer wanted to go snack, I wanted to wait for the next meal so I could get more protein in. Or I chose actual food instead of candy.
How long did it take to begin seeing results?
I lost weight so fast that I don’t feel like I realized I lost weight until 5 months later. I immediately saw a loss in numbers but I don’t feel like I saw the weight drop off my body until about 3 months later.
What apps/websites/resources did you use?
I used an app called Lose It!, I was able to track all my food on there and that helped to keep my calorie intake under control. It also made me think about what I ate before I did because I would have to put it into the app.
What advice would you give to our readers who are starting off as the ‘old’ you?
Its scary to think about the changes that will happen. Especially imagining what you think you will look like when you lose all the weight. Whether it be the extra skin you think you will have, or how you will look, do not let that hold you back. You feel so much better after losing the weight that the little things like stretch marks and extra skin does not matter as much.
Everything is easier. For me I was no longer carrying around an extra 90 pounds so walking around was not as difficult as it once was, and everything after that was a breeze.