Update: Khrystal lost 16 more pounds for a total of 69 pounds gone. She is committed to the keto lifestyle and intermittent fasting.
What is your current weight?
How have you maintained your weight loss/continued to lose weight?
I have maintained my weight loss by continuing to follow my keto lifestyle, which is low carb / moderate-high protein and fat. I have taken a few breaks to focus on other obligations, so my workout regime is reduced. However, I still make an effort to work out and stay active.
Of the lessons you’ve learned on your journey, which one stands out the most at this point?
Even though exercise is important, DIET and your relationship with food are the primary drivers of weight loss. Even when I took holiday breaks, I still managed to maintain or drop pounds because I stuck to my keto guidelines and intermittent fasting windows.
Would you like to offer any new or different advice to women who want to lose weight?
Don’t get too upset if you fall off the wagon. Please do your research, take it one day at a time and stay strong. Turn your “cheat days” into treat days because YOU deserve it. It’s not about how long it takes to get there. It’s about the lessons learned along the way! – @KetoWithKhrys
Transformation of the Day: Khrystal lost 53 pounds. During the pandemic lockdown, she found herself at home, chilling and not thinking about how much food she was consuming. By May, she was ready to make a change. By going Keto, practicing intermittent fasting, and working out at home she has transformed.
Starting weight: 270 pounds
Current weight: 217 pounds
When did you start your weight loss journey?
My journey started halfway through the initial lockdowns for the pandemic. I was at home daily, chilling, and eating. I was not thinking about what I was consuming or why. Eventually, it was time for a change.
I already knew I had gained several pounds over the years, but I wasn’t sure how much. All I knew was that my favorite jeans didn’t fit anymore, and my body was much more tired and stressed than it had ever been in my life.
How did you change your eating habits?
I stumbled across Keto, and the rest was history. Since May 2020, I’ve been on Keto. I have lost 50 pounds, lowered my blood pressure to a normal level, and gained more energy to get through my day.
I mostly alternate between strict and dirty Keto. My macros have changed during my journey, but my daily intake is usually around 18 grams of carbs, 109 grams of fat, and 87 grams of protein.
A few things that have worked for me;
- I incorporated “intermittent fasting” into my life at the 16/8 level.
- Even though people despise or even denounce apple cider vinegar shots, they have helped me burn a lot of fat.
- I also track my macros with the carb manager app to ensure I’m staying within my allowed carbs.
- I try to make my rest days active. Whether it’s cleaning the house (scrubbing, folding, lifting, etc.) or the car (washing the outside and inside), I’m trying to make myself burn calories consistently.
What is your workout routine?
During my first few months, I did a lot of the “Walk at Home” videos. I would alternate days, some days doing one mile and others doing three. Soon after, I discovered high intensity and low-intensity workouts that helped me increase fat burn. All of my workout sessions have been home-based.
I recently began to incorporate weights and resistance training. I’ve found it to be an effective method for dropping pounds. I usually work out 4-5 times a week for about 25-40 minutes per day.
Is weight loss surgery part of your journey?
No, weight loss surgery was not included in my journey.
What is the biggest lesson you’ve learned?
Weight loss is a process. One cannot expect their weight to be gone overnight. Proper diet is also an important factor in any health journey.
What advice would you like to share with women who want to lose weight?
Love yourself through the process. Don’t compare yourself to anyone else. Take pictures and measurements because I can guarantee if the scale doesn’t seem to be moving, those inches have!