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My identify is Kaylin Lynn Gealy (@walkingandcounting). I stay in Greenville, South Carolina, and I’m a knowledge and doc administration technician. I misplaced 96 kilos in about two years with the CICO weight loss plan rule and strolling for weight reduction.
Earlier than beginning my weight reduction journey, I used to be always drained and struggling to search out power. I discovered myself canceling plans and never collaborating in occasions that required exerting power or shifting for lengthy intervals of time. I discovered consolation in going to the shop and indulging in candy treats on my own.
My physician was additionally involved about my weight loss plan and way of life. My blood strain was excessive, in addition to my ldl cholesterol, and well being issues associated to each of those points run on either side of my household.
Whereas the well being points scared me, my motivation finally got here primarily from watching Youtube movies, Instagram transformation footage, and listening to testimonies of ladies identical to me who had misplaced weight and the way their lives had been positively impacted. I had gotten a brand new job transitioning from waitressing to workplace work, and I wished to vary much more in my life.
I vividly keep in mind driving dwelling from work sooner or later and seeing a treadmill by a trash can. It had an indication on it that learn “FREE”. In my eyes, it was an indication that now was the time to start out.
I couldn’t hold telling myself I’ll begin subsequent Monday or make every other excuse. It was now or by no means. And that treadmill got here dwelling with me! The day I made a decision to start out was Could 10, 2018.
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I barely had room for the machine, however it was an necessary instrument for me as a result of I used to be nonetheless too self-conscious to get exterior and stroll. The incline perform on the treadmill didn’t even work, however it obtained me shifting. I set a objective to stroll on it day by day, and I began my Instagram web page to carry myself accountable. I wished to doc my train, dimension, and meals.
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Diets have all the time been trial and error for me. I noticed many individuals have success with watching portion sizes, however I like huge plates stuffed with meals.
As soon as I noticed slicing down on portion dimension wasn’t going to be sustainable for me, I learn up on intermittent fasting. Consuming solely between 12 p.m. and eight p.m. labored nicely for the primary few months. I may nonetheless eat what I wished however in a smaller window of time. However after a while, I noticed I might really feel hungry within the morning or later at evening, and would really feel like I let myself down if I ate earlier than 12 p.m. or after 8 p.m. Not a wholesome mindset.
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I made a decision I wanted to attempt one thing else as a result of I wished to enhance my psychological well being, not solely my weight. That’s once I found calorie counting, or the CICO rule.
CICO stands for “calories in, calories out.” I learn so many paperwork and listened to many dietitians about how in an effort to drop some weight it’s important to be in a caloric deficit. I cherished greens, so I downloaded an app the place I may monitor what I ate and began studying in regards to the quantity of meals and the way completely different varieties may gas my physique in another way.
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I used to be in a position to eat once I was hungry, eat greater parts, and nonetheless drop some weight by consuming extra greens, fewer carbs, and extra lean proteins. It was superior! I might put collectively among the finest salads and provide you with superior recipes by merely changing among the excessive calorie low quantity meals with greens and different low calorie excessive quantity meals. The majority of my weight reduction got here merely from being in a calorie deficit.
Just lately, I’ve been experimenting with low-carb, keto consuming to see how my physique reacts. To date it has been the very best consuming plan for me power sensible, however I’m nonetheless considering what consuming habits would be the most sustainable for me in the long term.
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Right here’s what I eat in a day.
- Breakfast: Scrambled egg bowls with veggies (mushrooms, peppers, onion, tomato); bacon; omelettes with scorching sauce; chaffles with sugar free maple syrup; and low with sugar-free Torani and unsweetened vanilla almond milk.
- Lunch: Rooster and broccoli; grilled salmon salad; pimento cheese sandwiches; roasted Brussels sprouts with parmesan and bacon bits.
- Snacks: Babybel cheese, almonds, pork rinds, celery, paninos, blackberries, Quest bars (Birthday Cake is my favourite taste).
- Dinner: Lettuce wrap cheeseburger; air fried wings; cream cheese, jalapeno and bacon stuffed rooster breast; ribeye and inexperienced beans; sugar free Candy Child Rays on BBQ with cauliflower rice; zoodles with marinara and meatballs.
- Dessert: Smartcakes; Bake Imagine chocolate; whipped cream; Insurgent ice cream; Halo High ice cream; almond butter on toast; 90 p.c cocoa bar.
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I began with exercising simply by strolling. My objective was to stroll day by day, and I’ve caught with it.
At first it was arduous as a result of I used to be used to sitting down on the sofa, snacking, and watching TV. I made the change to stroll on the treadmill at first whereas nonetheless watching my favourite exhibits, and now I’ll stroll round my neighborhood listening to podcasts. True Crime podcasts are my favourite, and I discover that if I’m watching or listening to one thing attention-grabbing, it makes time fly by and it’s extra gratifying.
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I attempt to stroll 5 days every week. Strolling is free, good for you, and efficient. Along with strolling, I do yard work and gardening. I’ve added in push-ups and crunches to my day by day train, however nothing main. I as soon as heard that weight reduction is 80 p.c weight loss plan and 20 p.c train, and for me that has proved true.
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These three modifications made the most important distinction in my weight-loss outcomes.
- I began consuming extra greens and lowered carbs and sugar. Discovering substitutions for stuff you love is simple and might cut back caloric consumption. You don’t understand how little quantity a serving dimension of pasta is till you learn the serving dimension on the field. It’s thoughts blowing to comprehend what 100 energy of pasta or bread versus 100 energy of greens or fruit appears to be like like, almond milk as an alternative of standard, cauliflower and cheese as an alternative of macaroni; and water or seltzer water as an alternative of soda or juice.
- I began shifting. Parking farther from the door of a retailer or work helped me get in additional steps/motion all through the day. Half manner by my way of life altering I bought an exercise monitoring watch and I might really feel so proud hitting my step targets for the day.
- I set small targets and rewarded myself once I hit every one. All progress is nice progress, and even you probably have a stall or mess up generally, it’s important to do not forget that it isn’t a failure. For me, weight reduction was by no means linear. I made a decision to reward myself once I hit a objective with issues like shopping for a brand new piece of clothes for each 20 kilos I misplaced or taking a weekend journey at any time when I hit a objective.
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General, I’ve misplaced 96 kilos. It took round two years to lose it, and I’ve been sustaining it over the previous yr.
You begin feeling like your self an increasing number of if you set a objective like this and obtain it. My confidence, happiness, nervousness, well being, stress, sleep, power and a lot extra has improved greater than I may have ever imagined.
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