Weight Loss Transformation: Our South African sista Fabiola lost 35 pounds. This petite mom of two got some help with her exercise habits and studies nutrition as part of her weight loss journey. She shared with us about what she did to lose the weight.
Previous weight – 85 kg (187 pounds)
Current Weight – 69kg (152 pounds)
Height – 1.62cm (5’3″)
I am a 36 year old petite mom of two sons aged 18 and 13 years old. I hail all the way from Johannesburg, South Africa. As crappy as this may sound, one of the things which helped me most was to look at a photo of myself when I was at my heaviest. (I always thought I resembled an 18 Wheeler truck may I add.) Having a visual image of yourself can allow you to see what you truly look like, not just the good aspects we want to highlight. We can better see the things we want to change as well. Although I have never felt that I needed to compromise who I am or what I’m about, the harsh critiques of others, to an extent, have been a motivating factor as well.
In November/December 2014, I started walking and lost a few pounds. In February 2015, I opted for a Personal trainer. To date I have lost 16kg’s (35 pounds) and my journey has only just begun. I train 4 to 5 times a week. My sessions include cardio, strength training and boxing.
I’ve also completed my Foundation Diploma in Personal Nutrition which has assisted me in making healthier, smarter food choices. I’ve totally omitted tea and coffee from my diet, and have opted for green tea instead. 5 cups of green tea a day assists with losing centimeters around the waist. I’ve increased my water intake to approximately 3 liters a day and replaced sugar with honey. I consume servings of 3 fruits and 3 of veggies a day as well as limiting my salt intake. My breakfast consists of High Protein, Eggs or Oats, as this tends to keep me fuller for longer. I have carbs, like rice and potatoes during lunch and will have a light sandwich for supper (Peanut butter on toast or a smoothie). I add 1 teaspoon of Flaxseeds to my cereal or smoothie on a daily basis. I’ve also replaced my cooking oil with coconut oil and use herbs instead of salt. Recentlym I’ve started using Tuesdays and Thursdays as “Juice Days”, where I will only consume fruit and veggie juice and will have a solid meal for supper. Included in my eating plan are 2 days of chicken, 2 days of fish, 2 days of meat and on the 7th day, I allow myself to have a cheat day. This enables me to share a “normal” meal and dessert with my family.
My advice: Imagine that day when you can finally say, “I did it!” When you can say “I never gave up, I never quit!” Imagine the day when you reach your goal weight and the moments of pain turn into memories that helped you reach the goal you wanted to obtain. It might take a long time to reach that moment, but as soon as you get there you’ll thank yourself for THE REST OF YOUR LIFE. No slacking, No quitting, No Whining, No excuses. Get up and work for it! Stop staying “I Can’t,” It discourages the mind! Do it for the AFTER PHOTO
Instagram: @I_am_fabulous
Hi, My weight loss started when I was doing a 4 month course. That was last year in May. We were doing physical training three times a week. My weight when I started was 105 kg (231 pounds). At the end of the course i was 95 kg (209 pounds). However, I relaxed and did not exercise anymore. On Dec 6, 2013 I decided to register with the gym and I haven’t stopped since then. I even join their classes; spinning class which starts 5:30 in the morning till 6:30 and a 30 minute abs classes. I workout 3 times a week at the gym, Mondays, Wednesdays and Fridays. 1 day for spinning 2 days I would do cardio and strength, including abs. Now, I jog when I get a chance on the weekends, do TaeBo, skip rope and use an ab wheel. Today, I just bought 10 kg (22 lb) sets of dumbbells. I’ve invested a lot in home equipment like a skipping rope, an exercise ball, ab wheel and women’s health dvds. I’m currently going to the fitness house (gym) 3 times a week and I’ve joined endurance class which is spinning. When I started working out again at the gym I was 98.5 kg (217 pounds) and my body fat was 43%. The last time I checked my body fat it was 32%. I’m not sure what my percentage is now because when I want to check it the machines are always offline. My current weight now is 79kg (174 pounds). My height is 5’5″. My motivation to want to lose weight was because of my health. I’m a diagnosed asthmatic, so I would struggle with breathing and easily get tired. As a person who works in the medical field, I knew that if I didn’t do anything about it I would not live long enough to see my 3 beautiful baby girls group. My Eating Habits: I’ve cut all junk food like fried chips and soda drinks. I avoid eating too many carbohydrates and sugary stuff. My meals For breakfast I always have high fiber cereals, with fat free milk or plain yogurt. Mid day – Fruits, nuts, raisins Lunch – I can chose to eat my Low go bread which is also high in fiber with no sugar or salt added with peanut butter and boiled eggs Dinner – Brown rice, 2 servings of veggies with grilled meat (chicken, turkey or fish). Sometimes sweet potatoes with any meat or High fiber spaghetti Don’t forget the greek salad as well. The discipline that is most important is food portion control. You can use food scale or just a palm of your own hand. It works. Also, eat before 6pm in the evening and try not to stress a lot as you know stressing too much decreases ones digestive system. For those who want to lose weight, I suggest you start a motivating routine and set a realistic goal. Find a weight loss partner or group, this will help you cut down a mental strain by sharing what you going through with someone. Start an exercise log because writing down your progress makes everything concrete. Find an old photo where you look good and post it on your fridge. That will remind you how you used to look and see that what you want to be is attainable is motivating. Lastly but not least, set up a reward, think positively, pace yourself, keep it fresh and have fun.
