My Weight Loss Journey: How it Started, How it’s Going, and What I Learned

Spring is well underway and summer is fast approaching. Companies are advertising diet pills, weight loss supplements, and programs hot and heavy.

Did you know that the diet industry is a $71 billion per year industry…with a 95% failure rate?

They don’t care if you’re successful or not; they’re in it for the money. Their take on weight loss and how they view food and nutrition is all wrong. And I was one of those who fell for the gimmick a few times. Let me explain…

I joined Weight Watchers (now WW) in 2009 and successfully hit my weight loss goal in about 5 months, losing 31 pounds (dropping from 166 pounds to 135). But, I slowly started gaining the weight back and by 2017 returned to my original weight. I tried WW again a few times after but I couldn’t stick to it. If you don’t know, they use a point system based on your weight, height, sex, and weight loss goal, and they say this is the number of points that you should eat in a day. All foods had points per serving. I would purposely avoid certain foods to put my points toward other foods. Even fruit, which is an excellent source of essential vitamins and minerals, has points. I wouldn’t eat fruit so I could put those points towards other, more favored foods. How unhealthy is that? Also, you got weighed every week. Not the best idea, in my opinion.

*Assigning points to foods is similar to labeling foods as “good” or “bad.” Food has no moral value. There are more nutrient-dense foods and those that are less nutrient-dense. Also, it’s common for the number on the scale to fluctuate when losing weight. Your body is going through changes. I stopped stepping on the scale once a week because it drove me nuts. I focused on bi-weekly weigh-ins and took notice of other indicators of weight loss like my clothes feeling loose.

But WW wasn’t the only program I tried.

In January 2021, I joined Nutrisystem. At this time I weighed 195 pounds. With a busy work schedule, getting accustomed to living in a new state, and having a toddler on my hands, I figured their meal plan, in which food is delivered to you, would be more convenient. The program focuses on a calorie-deficit diet and you track your meals in the app. I knew on the very first day when they provided us with our calories for the day that this was a bad program. I was given 1,000 calories/day for the first week (a mere 1,000 calories!) Then, I was given 1,200/day for the weeks following.

Um, WHAT? That is NOT healthy. As soon as I started the first week, I immediately started feeling faint and got headaches. Since we had already paid for the food, I continued eating what was delivered to us but I added on extra sides with meals and snacks to consume around 2,200-2,400 calories/day. I also started working out when I joined Nutrisystem, exercising at least three days a week for at least thirty minutes each day.

Once we finished the Nutrisystem meals, I stuck to my calorie intake and checked my weight loss progress every two weeks. As I saw the number on the scale go down, I adjusted my calorie intake to match my current weight. At this time I focused on high-protein foods and didn’t worry much about carbs or fats. I continued working out, mostly cardio, and slowly mixed in strength training. I went from working out 3 days a week to at least 5. Now I work out 5-6 days a week for at least 30 minutes. I do strength training followed by cardio, and some days are just cardio.

By September, I hit my weight loss goal and dropped a total of 45 pounds, going from 195 to 150 pounds. That averages to 5 pounds a month; 1-2 pounds a week.

Many have asked what I cut out of my diet to achieve this.

Not. A. Damn. Thing.

I ate cake, I drank beer, I did fast food stops. I was mindful of moderation when it came to less nutrient-dense foods. I focused on my calories for the day and made sure to incorporate protein-rich foods into meals. I found unique ways to add protein powder to snacks and meals. I didn’t worry about carbs and fat, I let them fall where they may.

I never got upset with myself for enjoying less nutrient-dense foods. Whether it be a bag of chips or a yummy date-night meal, oh well! I went over my calories. That just means I get up the next day and get back on track. I also stopped using exercise as a form of punishment. In the past, if I ate “bad,” I’d tell myself I’ll go hardcore at the gym the next day. That made me hate working out. Working out isn’t just good for your physical health, but mental health too.

Speaking of working out, as I said, I started with mostly cardio, like walking at home and doing HIIT cardio workouts I found on YouTube. I purchased an elliptical and rebounder (mini-trampoline) to do different cardio exercises. I bought a Peloton bike in September and started strength training classes using the Peloton app (Follow me at COLORider924!). In December, my husband bought me a weight bench and a new set of heavier weights for Christmas. I quickly learned I love strength training. Now I plan out my workouts for the week to ensure I get in strength training and cardio. As I said above, I usually do strength training followed by cardio. I make sure to take rest days to give my body and mind a break.

In regards to drinking water, I started drinking about a gallon a day back in 2019. I was pregnant with my son at that time and considered high risk. My doctor recommended drinking more water, so I bought a gallon water bottle to help keep me on track. I take my bottle everywhere, which influenced some friends and colleagues to buy one for themselves!

Now, let’s dive into the controversial topic of BMI. I don’t follow it because it only focuses on height and weight. It doesn’t take into account muscle mass, bone density, and overall body composition. I find it utterly inaccurate and misleading. According to BMI, I’m currently “overweight.” When I saw my OBGYN after hitting my weight loss goal, he said my current weight is healthy and was happy to see I lost weight. I trust a doctor over BMI.

Before I get into what I did to lose weight, it’s important to note that I am not a doctor or a registered dietician. Last year, I started following registered dieticians, health coaches, and nutrition specialists on TikTok to help me learn how to stay on track and get new recipe ideas, and that’s when I discovered how screwed up the diet industry is and how so many people have a bad relationship with food. I didn’t realize I had a bad relationship with food until I began following them.

Since dropping 45 pounds, I’ve not only managed to keep it off but learned to have a better relationship with food and my body. I don’t ignore cravings or avoid certain foods to “prevent weight gain.” I’m mindful of eating less nutrient-dense foods in moderation. I don’t get mad if I go over my calorie intake in a day. I don’t use exercise as a form of punishment. I work out not just for the physical benefits, but also for my mental health. I’m mindful of sleep and ensure I get 7-8 hours a night. I take rest days, which I usually spend that time reading, crafting, or being with my family. I also stopped worrying about clothing size. Whether I’m a 6, 8, 12, or whatever, what matters is my overall health and how I feel. Plus, I find the fashion industry and its sizes to be severely screwed up. It’s as if women’s clothing sizes have gone up according to the label but the clothing hasn’t changed in size. So, what’s labeled a large, is likely a medium. They just changed the size on the label. Just my two cents on that topic…

Anyway, here are the steps that I took to help me lose weight. Again, I am not a doctor or registered dietician. If I could recommend one thing only to those looking to lose weight, it would be to meet with a registered dietician to discuss your weight loss goals and get professional advice to help you achieve them.

• Meal prep: It saves time and money, and helps you better manage portion sizes.
  *I plan my meals for the week on Sunday. Sometimes I meal prep by cooking a large meal and portioning it into seven meals for each day of the week (usually lunch). But, for the most part, I spend Sundays picking seven different dinners to cook each day of the week. It works with my schedule and cooking is a destresser for me.
• Calorie deficit: This is key to weight loss. A calorie deficit is consuming fewer calories than you burn. You can use the TDEE calculator to get an idea of how many calories you should consume to maintain your weight. Then subtract 250-500 calories from that to be in a calorie deficit.
• Increase your protein intake: To determine how much protein you should consume daily, take your goal weight and multiply it by (anywhere from) .8-1.
  *I focused on my calorie and protein intake during my weight loss journey. I let carbs and fats fall where they may. Thinking off the top of my head, foods that are high in protein include Greek yogurt, cottage cheese, eggs, poultry, fish, shrimp, scallops, lean beef, turkey breast, high protein oatmeal packets, protein powders (Optimum Nutrition is my favorite and they offer recipes on their website. It’s available at Costco and on Amazon), protein oats, protein pancakes, Fairlife milk, almonds, quinoa, pumpkin seeds, and Quest chips (A favorite of mine).
• Incorporate fruits and veggies: Adding fruits and veggies to meals and snacks can help keep you full and they’re tasty. Also, focus on whole-grain foods to get in your carbs and stay satisfied.
• Track your meals and workouts: The My Fitness Pal app is highly popular (and free) to log your meals and exercise for the day. This helps you stay in line with your calorie intake and track your exercises.
  (Add Me on MyFitnessPal on MyFitnessPal!)
• Work out three days per week: Aim for three days during the week to devote some time (20-30 minutes) to work out. Don’t underestimate the power of walking, either. Walking can help you lose weight and boost your energy levels.
• Workout when it works for you: Understandably, everyone’s schedule and circumstances are different. Whether you work out in the morning, afternoon, or night, it doesn’t matter. Do what fits your schedule.
• Drink more water: Aim for about 2-4 liters a day. To help you get there, try drinking one glass when you wake up in the morning, and one glass during breakfast, lunch, and dinner. Then slowly start increasing your intake. You can add fruits for more flavor.
  *I personally love adding Optimum Nutrition’s AMIN.O Energy + Electrolytes to my water since it gives me a boost of energy and adds a delicious flavor. This is also availaboe on Amazon and at Costco.
• Don’t get upset if you had an off day. It’s normal. It happens. Get up the next day and jump back on track.
• Don’t cut out any foods: Unless instructed by a doctor or you simply don’t like them, there is no such thing as “bad” food. You can eat foods you enjoy! Eat a slice of cake if you want it. Kill the craving early on so it doesn’t get worse throughout the day. Just be mindful of moderation in regards to less nutrient-dense foods.
• Listen to your body: Is it grumbling? EAT! Even if you may go over your calories for the day, your body is telling you it needs nutrients. Don’t deprive it.
• Avoid constantly checking the scale: Losing weight takes time. Also, the scale isn’t the only way to measure your weight loss success. Check how your clothes feel. Do they feel a tad loose? That’s good!

My weight does tend to fluctuate anywhere from 150-155. Weight fluctuation is normal and can shift due to muscle gains, hormones, stress, medication, and other factors. Last week I decided to get my weight down to 140. Since the scale last week read 155, that’s 15 pounds I’ll be working on dropping. So, I am back in a calorie deficit. After I hit my weight loss goal I focused on maintaining my weight. Since I regularly excise (5-6 days/week), that comes out to about 2,300 calories a day. But, now that I’m looking to lose, I’m going to aim for 1,900-2,000 calories/day and focus a bit more on strength training.

Have you lost weight through a calorie deficit and exercise? What tips or advice would you add to this list? Share in the comments!