AWESOME transformation - July 5th, 2012 - 135lbs!
AWESOME transformation - July 5th, 2012 - 135lbs!
365 days, -85 pounds, 2ish pieces of advice. (F/5'4"; 220lbs -> 135lbs; progress pics)
My original shirt is pretty baggy at this point, so here's a tighter one to better show my progress :)
Well folks, it’s been exactly one year since I took a good, hard look at myself and decided to reclaim my health. My combination Keto/Paleo diet has honestly been 99% of the reason for my success (as I’ve done virtually zero intentional exercise in the last year), and I cannot thank this subreddit enough for its wisdom and support (in addition to r/loseit and r/progresspics!). Now, if I may be so bold, I’d love to give back:
(The following is advice that I’ve admittedly repeated a few times on reddit, but I’m such a fervent believer of this ideology that I don’t think it can be restated enough. That said, I can only speak for what’s worked for me, so take all this with a grain of salt.)
When you're first starting your journey to better health through fat loss, the thought of losing weight can be extremely daunting. Thinking about how many pounds/kilos you need to lose, or how much time it's going to take to reach your goal weight, or how hard exercising is going to be, can seem really overwhelming (if not almost impossible). It’s easy to get discouraged, easier to just feel like giving up, and, on some days, really fucking hard to get motivated to do anything at all.
If this sounds all too familiar, I recommend something a little unorthodox: Don't make your weight loss journey JUST about reaching a final goal. Before you click ‘send’ on that hatemail, I am not saying that goals are bad. Goals are great and completely necessary. But without actionable, concrete behaviors to support them, goals can be very hard to visualize. If you're anything like me, it's easy to get so caught up in how much farther you have to go, you lose sight of how far you've already gone.
Part A: Take your weight loss one day at a time. Trust me, I recognize how stupid and cliché this sounds. But instead of dwelling on how difficult your entire journey is going to be, focus on making it through Today. This is the only thing you have to worry about, ever.
Part B: Establish daily healthy habits. Daily habits are tangible things that you can check off of a list. “Lose 85 pounds” is a good goal, but lacks direction on its own. “Drink 1400ml of water a day”, “Eat at or under 1400 calories” and “Complete 20 pushups” are observable, verifiable, reproducible habits.
Armed with these two halves to the ideological whole, I encourage you to take back Today. Today, you are in complete control. Today, you are choosing to stick to pre-defined healthy habits. Not lose X pounds, not fit into size X pants. You are choosing to eat within or under your caloric limit, drink plenty of water, and maybe exercise a little. That's it. No matter how bad you fucked up yesterday or what the scale says after that particularly shameful McDonald’s run, it doesn't matter.
That's right. It doesn't matter what the scale says. You gained a pound since yesterday? No big deal. Your body is a dynamic and surprisingly resilient organism that fluctuates and changes all the time for a variety of reasons. As long as you dedicate yourself to eating within your caloric allotment and staying even just mildly active, the pounds will eventually come off. Yes, your weight might fluctuate from day to day for any number of reasons, but as long as you stick to your habits, the overall trend will be a loss in pounds. Now, if your habits leave you plateauing for a significant amount of time, it’s time to adapt and reevaluate. Learn from your mistakes, don’t dwell on them.
Maybe it’s just me, but I’m always intrigued by how quickly time goes by. Regardless of whether I ate 3000 calories over my limit or exercised my ass off and ate like a mouse, the world still turns, the sun still rises and sets, and another day gets ticked off the calendar. The hours are going to pass whether I like it or not, and it’s up to me to make the most out of all 24 of them. Every minute is an opportunity to do something great, and every minute you don’t act is an opportunity squandered.
You are more than just a number on a scale. You are greater than the sum of your cravings. You are a complex and amazing human being, and no matter what you might think, you are in control of your weight loss. Because shit, you can do anything for 24 hours. So why not start now?
tl;dr - Take your weight loss one day at a time, establish daily healthy habits, and never, ever, ever, ever, ever give up. <3
EDIT 1: SWEET JESUS I LOVE YOU ALL. Fingers...can't...type...fast...enough...
EDIT 2: Thank you. Thank you. Thank you. Thank you. I am so bummed I have to work right now. I'm going to make a concerted effort to address your comments / PMs after 4pm PDT. Looking forward to having some kickass discourse with everyone!
EDIT 3 (710pm PDT): By popular demand... Glasses picture from today.
On not smiling in my before photos:
"Please believe me when I tell you I did not plan my facial expressions, nor did I intentionally arrange them in a way to make my face more flattering in later photos. In the early stages of taking progress pictures, I literally only took one photo of myself. I hated the way I looked and wanted to spend as little time in front of the mirror as possible. I didn't realize that I should've opened up my face more, smiled, cleared the hair out of my eyes and stood up straight. I had so little self-confidence that the thought honestly never crossed my mind." Source
Nitty Gritty Diet Details:
I do my own kind of Keto-Paleo hybrid. I constantly run into people who tell me it's impossible to combine Keto and Paleo (most notably, because Paleo "allows" for too many carbs). Frankly, I've always viewed the Paleo diet as a very rough guideline as to what types of food you should eat for optimum overall health ("eat this to not be sick"), while Keto provides the macronutrient recommendations necessary for fat loss ("eat this much of those things to lose weight"). With this mindset, an individual can easily implement both methodologies simultaneously...I've adopted the Paleo lifestyle and food options because I have tons of food sensitivities, but I'm adhering to Keto macros to lose weight.
- 1200-1300 calories a day
- Keto-esque macros (but purists will note I'm TOTALLY WRONG OMG) at 60% fats, 30% protein, 10% carbs
- Paleo-esque foods (Eggs, fish, pork, beef, lamb, chicken, veggies, veggies, veggies, a small amount of nuts, avocado/coconut/almond oils, a small amount of fruit, and the occasional low-lactose dairy)
- Daily multivitamin, fish oil
- 3 liters of water/day
Keto Resource: A Student's Guide to Ketosis
Paleo Resource: www.marksdailyapple.com
EDIT 4 (830pm PDT): THANK YOU REDDITOR HEATHN FOR THE REDDIT GOLD! I don't even know what to do with myself. You are the best!
AWESOME transformation - July 5th, 2012 - 135lbs! Reviewed by John walker on 5:23 PM Rating: