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Update: Erica lost 64 pounds, transformed her body and is helping others

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Update: Erica is celebrating her 4 year health and wellness anniversary this month and she is down 4 more pounds since we featured her a few months ago.  She’s lost a total of 64 pounds and transformed her body.  Now she is coaching others and sharing the good news of greater wellness.  Check out her update below and then check out her weight loss story to find out what she did to lose the pounds.

Instagram: @erica_stepteau

ericaMar214

June 2014 will mark my 4 year Health & Wellness Anniversary. I accomplished my 64 lb weight loss goal in May 2012 and have maintained my weight for 2 years now! In the mist of my journey, I found my passion in helping others achieve their goals using some of the very same principles I’ve used in my journey. Two years ago,  I created a Facebook Group page (Erica Stepteau’s Fit4Life Group). This group started off with 39 people and as of today there are over 900 members apart of this group. I share daily tips, recipes, create workout videos, and facilitate monthly challenges.

fit 4 life coachI am now training to participate in my FIRST Figure Competition. This competition will be held on October 11, 2014 in Atlanta. I am SUPER excited about this opportunity. Training for this requires an enormous amount of dedication and perseverance. I have to get my body fat % down to 6%-10% and also build muscles at the same time. At my heaviest, I had 40% body fat (whew!). I have made some great progress since Jan 2014 and I am 20 weeks away from the big day! At 64 pounds heavier I would NEVER thought to accomplish any of these things. I feel so blessed and honor to be an advocate for such an issue of great need. I will not stop! Each day I strategize on how to spread the word. We all can help with fighting obesity; make a difference and start the change in your household today!

In addition, I started my own business: Fit4Life Nutrition & Fitness Coaching in Jan 2014 as a Wellness Coach. My vision is to empower families to adopt and maintain healthy lifestyle behaviors centered on MIND, BODY, and SPIRIT. Teach parents to educate their children to grow up healthier and motivate them to pursue any dream they desire to achieve. They are learning so much about how to treat this journey as a lifestyle change instead of a diet and achieving weight loss!! I meet with them weekly via FaceTime/Skype, provide customized meals, and customized fitness plans. We also read two books together to address mindset issues affecting their progress towards their goal.

More than one-third of U.S. adults (34.9%) are obese (Centers for Disease Control and Prevention). There is such a great need for advocates to minimize these statistics. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. Fit4Life Nutrition & Fitness Coaching has a mission to attack obesity through several channels: Community Curriculum/Seminars, One-on-One Coaching, and continuous Social Media challenges/motivation.

Erica weight loss success story

Shaan Shares About Becoming a Fitness Model and Competitor

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Shaan Arrts wrote in to share about how she transformed her body and became a fitness competitor.  She lost 30 pounds, shed body fat and gained a LOT of muscle.  Check out her story:

Shaan Arrts

“I just wanted to share my story. I began my weight loss journey at 37 years old. I had always wanted to compete in competitions and look like the fitness models in the magazines. So, in June of 2012 made a resolution to improve my body, get on stage and compete. With the help of my trainer, I was able the lose weight and build enough muscle to compete in my first fitness competition, placing 3rd.

Since then I have continued to improve & sculpt my body, continued competing consistently placing in the top 5 and most recently winning first place in my category. It is now two years later at age 39 I feel and look better than when I was 25!  My starting weight was 150 pounds and my body fat was 30%.  My current weight is 120 pounds and my body fat is 19.5%

I have not only gained an amazing fit new body, confidence, but the desire and drive to continue competing and help others get healthy. I love it!! I live and breath fitness! It is my way of life and my passion. I am proof that fitness can be achieved at any age if you are willing to work hard to achieve it.

My Facebook page is www.facebook.com/shaanarrtsathletepage where I share workouts, motivational quotes and recipes!”
Instagram: @Shaan_Arrts

All About Flat Abs

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flat abs six pack tipsThe world seems like it is obsessed with flat abs, and next to wondering how to get rid of the dark circles under your eyes or wrinkles it is the number one body image desire of most people. The desire for flat abs also fuels a multi-million dollar industry that is devoted to convincing you there is a magic formula to getting them. There are sure fire ways to help you get them, it just isn’t what you think.

Abs are made in the Kitchen

Flat abs start and stop in the kitchen. What you eat and how much you eat is going to have the most influence on when your abs make an appearance in your life. Don’t fall for the latest diet trend, stick to solid nutritional facts. Avoid sugar, eat more protein, eat nutritiously and control your portion size to start seeing the best result. Food that you cook yourself is not only going to be healthier than any pre-packaged diet food; it is going to be cheaper too. Juicing machines and all the rest of the gizmos can be a nice addition to making sure it is easy to eat healthy, but you don’t need anything more than what you already have in your kitchen to make it happen.

A six pack means low body fat

If you can see a six pack then what you are seeing is a body with low body fat. Body fat can be stored in many places but the place of preference is the area around your middle. This is a much different type of fat than what is found elsewhere. The fat here is considered by the body to be protection against starvation, which is why it is harder to lose. The more you can reduce your body fat, by decreasing calories and fat intake while increasing the calories burned in exercise; the more you will force your body to use that stored fat as fuel and lower your body fat percentage.

Work your whole body…not just your abs for results

The body burns fat for fuel when it is under the stress of exertion. Doing abs and crunches are going to make your abdominals stronger, but there is no such thing as a targeted exercise for fat burning. You have to get the whole body moving in order to get the whole body into needing whatever fat you have for fuel. That doesn’t get you off the hook with the ab exercises; it means they have to be part of a whole body routine.

Abdominal bloating/digestion problems cause tummy to poke out

If you are eating right and exercising regularly but your abs aren’t still showing, the problem may be in what you eat and how your body handles it. Different foods can cause bloating and digestion problems that expand the stomach. If your stomach is expanded, you can’t see the muscle definition. The best way to find out if this is your problem is to keep a food journal and write down how you feel and if you are bloated after you eat. This will help you identify the foods that are causing the problems.

Starvation mode causing body to store fat

Cutting calories to the bone or avoiding eating isn’t going to reduce your body fat. If you reduce your caloric intake too much, the body will enter starvation mode. In starvation mode, the opposite of fat burning happens. The body will protect its fat stores and burn muscle fiber and tissue instead. The fat around your abs is meant as a last resource for the body during starvation, if there are other things it can use for fuel it will. Starving yourself, even for just a few days of a fast, can also set you up for rebound eating which can pack on more weight than you lost. The truth on flat abs is that you get them by eating right, eating controlled portions and exercising more.

Cardio Only Myth – Why you should try strength training to lose pounds

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Depending on who you talk to, you have either been told that the secret to losing weight is to do only cardio or to only life weights. The truth is that both of these forms of exercise promote the most weight loss when they are used in combination. The body is designed for both endurance (cardio) and resilience (weight training). Both types of exercise will burn calories, but together they are a powerhouse for weight loss. Here are 6 facts about exercise that debunk the “cardio only” myth and reveal why having a balanced and varied routine is essential for losing weight.

cardio mythMuscle burns fat at rest

You can pound the treadmill for hours and burn the calories and some fat, but after you are done the body will restabilise quickly and go back to life as usual. When you work out with weights and increase the amount of muscle that you have, the process of stressing muscle tissue to create stronger and more tissue means the body will continue consuming fat stores to support the process long after the workout is over. This is why it is easier to get up and run every day then it is to get up and lift weights every day. The muscle building metabolic process continues on long after you have stopped. The cardio affect last only as long as you are in motion…and maybe for 30-45 after.

Muscle takes up less space

One of the biggest myths about why women should do more cardio and avoid lifting weights is it will cause them to “bulk up.” This isn’t true. Unless you are engaged in Olympic body building process you will find that weight training works to slim you down. The toning that people talk about is a result of muscle being gained. Muscle tissue takes up much less space in the body that any other kind. This is why a better way to gauge your progress is using body measurement, not overall weight. Knowing how much you weigh isn’t going to give you much information on how your actual body mass and percentage of body fat is changing, which is the actual goal of weight loss programs.

Need intense cardio to really burn calories

The other benefit of adding weight lifting to your exercise routine is that to burn the same amount of calories that you would during a mixed routine, you would have to do almost twice as long an intense cardio session by itself. Not only can too intense a session cause you to deplete electrolytes and dehydrate, but few people really have the time to keep up with a regular program of sustained cardio for hours during the work week.

Shorter workouts to gain greater burn

By adding in weight training you are going to achieve a greater calorie and fat burn in a shorter time frame than before. When you add to this the fact that your muscles will continue burring fat and calories after the work out, a mixed workout makes much more sense. With a shorter workout, it is also easier to stay enthused and committed to your exercise program.

Burn more calories by adding strength training to cardio

Cardio works the heart and increase your endurance levels while also burning calories and some fat. A weight lifting routine works to increase your muscle resilience, which is the time it takes for your muscles to recover from exertion. This burns calories and fat as well. There are different types of resilience trainings which emphasize speed or strength. By mixing the two in with your cardio, you can almost double the calories burned while making those calories meaningful. If the calories and weight you are losing during your workout are only from water, carb fuels and electrolytes – you won’t lose weight fast. By making a part of your cardio burn fat consumption to produce muscle, more meaningful calories are used.

Variety is necessary to weight loss

No matter what type of workout you are doing, you will stop seeing gains in muscle or significant weight loss if you do not vary the workout in length and intensity. You don’t have to go crazy with planning new and different routines, but you should be alternating reps and increasing pitch and time on the treadmill. The human body is designed to handle high levels of stress by adapting to it quickly. The ½ hour on the elliptical will help you with weight loss until your body adjusts to the stress produced by the session. Change it up and keep your body in a state of responsiveness to lose the most weight.

Obesity in Black America

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One in 5 people die from weight related illnesses and complications.  In many recent studies, Black Americans have the dubious distinction of having one of the highest rates of obesity in the US according to the Centers for Disease Control (CDC). To be considered obese, you must have a body mass index* of 30 or higher. To be considered morbidly obese your body mass index must only hit the BMI of 35 with health complications, or have been measured at 40 for at least five years.

Obesity in Black America There are many theories of why the Black American community has such high rates of obesity, none of which have been conclusively proven as true. It is generally accepted that the cause is a combination of culture and genetics. Complicating the issue is that Black Americans don’t simply suffer from just a Black American culture that promotes obesity (there’s a debate on that), they are influenced (as all Americans are ) by the general American culture which also promotes a lack of activity and poor diet.  That leads to obesity across ALL racial categories. Here are just some of the major complications that you risk by remaining obese or seriously overweight. Losing weight radically reduces risk of death or health complications from each of these conditions.

I feel that it’s time that we face the health issues below and start to educate ourselves and our communities about the risks and how to turn these trends around!  Let me know what you think in the comments section.  Should we consider the studies that come out a call for action or is it all just more “bad news” about Black People?

Type II Diabetes

Black Americans are prone to type II diabetes, an acquired form of diabetes related to obesity. While this type of diabetes is on the rise in the US across the entire population, it is becoming more prevalent among Black Americans under the age of 25. Diet and exercise that lead to a return to a healthy weight and normal blood sugar levels can quickly remove the need for managing type II diabetes with medication and therapies for many people.

High Blood Pressure

High blood pressure and obesity go hand in hand. While the American culture emphasizes treating high blood pressure with medication, rather than emphasizing prevention – the Black community is at a disadvantage as many of the current medications have not been rigorously examined for their benefits on the genetic profiles of Black adults. While this imbalance in clinical trials is slowly being corrected, thinking you can rely on a medication to control your high blood pressure may not be realistic for everyone.  Having open communication with your doctor and other medical professionals is key to finding the right therapy that works for you.

Mortality

1 in 5 Americans die from weight related illnesses. Being obese, or even just overweight, can decrease your life span by increasing the strain on your heart and inviting in life threatening conditions that could be avoided. Due to high obesity rates, some Black Americans face shorter lifespans (Some studies show that this increases our mortality rate when compared to other racial groups in the US).

Weight-related Illness and Complications

More Black Americans are being diagnosed with weight related illnesses from diabetes to joint pain to pulmonary and breathing disorders than ever before. Excess weight can have an effect on the efficiency of your lungs and other vital organs as well as depressing your immune system and metabolism. It is also thought that being overweight can complicate your recovery from surgeries and other illnesses as fat acts as fast absorbing neutralizer for many medications and antibiotics.

Stroke

Obesity comes with high blood pressure and is also commonly associated with heart disease and poor cholesterol health. When you combine these elements together, there is a radically increased risk for stroke. Having a stroke can happen at any age. Being obese increases your risk of stroke and can also complicate your recovery from one.

Arthritis

Extra weight increases pressure on your joints and can act to reduce circulation. All of this can combine to an increase in mobility issues and arthritis. In many cases, the normal medications used to relieve arthritis pain are not as effective in patients who are obese as their weight is not taken into account with the dosage. If weight is taken into account, there is a secondary issue of potential toxicity or dependence due to the high medication dose.

Cancer

Recent studies have conclusively linked belly fat to an increased risk of breast cancer. It isn’t belly fat that is specifically the issue, it is the particular fat cell type called an estrogen receptor cell which is most common in the stomach area. Older studies have long shown a direct link between being obese and an increased risk of the following cancers: esophagus, pancreas, colon and rectum, endometrium, kidney, thyroid and gallbladder.

*Note: I know that many people dispute the validity of BMI in determining health, but it is the measure accepted by the medical profession at this time.  I also realize that the info I’m talking about in this article is based on research and studies that many may not agree with.  Many time the reaction I hear about info like this is that it stereotypes us or that “they” are saying that we are all fat and unhealthy.  My intention is to bring forward some info to make us all think about how obesity and weight-related illness is affecting our community.  We can look around our families, co-workers, friends and the whole of America and see that weight and poor eating is affecting the health of many.  It’s time that we stop dismissing the stats that DO on some level correspond with what we are seeing.  I’m not saying that every study is accurate…but every stat and study is not wrong.

Find out more

Dr. Tyeese Gaines – How obesity has become a part of black culture

The Office of Minority Health – Obesity and African Americans

US News – Blacks have highest obesity rates in US

National Cancer Institute – Obesity and Cancer

Is Belly Fat Different Than Other Body Fat?

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belly fatMany people don’t realize that belly fat, also known as visceral fat, is actually different than the rest of your body. The belly fat has been linked to risk for a number of different types of things, from insulin issues, metabolism issues, heart disease, increased cancer risk, and increased type 2 diabetes risk. Even if you’re not overweight, the fat that is in your abdomen can cause a lot of issues.

The body has three different types of fat in it. Check them out:

  • Triglycerides circulate in your bloodstream. It makes up about 95 percent of the fat within your body.
  • Subcutaneous fat, which is the layer that lies directly below the skin’s surface, between the skin and the abdominal wall.
  • Visceral fat is the kind located deep within your belly.

It’s not so much what is in the visceral fat that causes the problem; it’s where the fat is located. It is actually found beneath your stomach muscles, which means that they’re the closest thing to your internal organs. Because of this placement, your internal organs start to use it for energy because it’s more efficient than getting energy from your skin fat. Your body acts much like you do; efficiency is key.  If you have an option between two places to get the same exact thing, you’re going to go to the place that is closer.

So, why is this dangerous? In old times, people assumed that fat was just stored energy, but it’s actually much more active than that. All fat cells continually secrete hormones and chemicals; these hormones and chemicals are healthy if you’re at a normal weight, they actually do good things, like regulate insulin, help to regulate appetite by allowing you to feel satisfied after eating, and even help burn stored fat. Essentially, this fat acts how fat is supposed to act. The fat does standard metabolic functions and is absolutely nothing that you have to worry about. That’s why it’s unhealthy to be without fat; you can actually starve yourself or, at the very least, get ill, if you have no fat on your body at all.

Where the problem comes in is when you are overweight or obese. If you are overweight or obese, your body has more fat cells, and those cells are much larger than they should be. These larger cells, as you would expect, work harder and secrete more hormones and chemicals than you need. Essentially, you’re getting “too much of a good thing,” which is when it becomes a very bad thing. The chemicals that come out of your fat cells start to impact your health over time. These chemicals play a huge role in diseases like diabetes, stroke, heart attack, and even certain cancers.

Alright, so why does belly fat get the short end of the stick? Don’t all fats do this? Absolutely not! Visceral fat cells actually produce more of those chemicals to start with, so if you’ve got a lot of fat in your stomach region, those chemicals are actually being produced at toxic levels. As I mentioned above, those toxins are getting into your internal organs because the visceral fat is where your internal organs are getting their “energy” from. So basically, by having the excess stomach fat, you’re actually poisoning yourself in a way in terms of what the fat is leaching into your body. That is incredibly scary.

This is why good health is important. Exercise and diet are incredibly important parts of keeping you healthy. If you’ve noticed that you have an excess of belly fat, make sure to talk to your doctor as soon as possible. The great thing is that belly fat responds well to time tested weight loss methods of eating and exercise. You doctor or health care professional can help you to get on a eating and fitness plan that can help you lose weight in that region so that you don’t continue to cause damage to your body.

Prachel lost 72 pounds

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Today’s weight loss success story: Prachel lost 72 pounds.  Her goal was to be able to wear a bikini and now she competes in bikini competitions.  Here is what she shared with us about her weight loss journey:

Prachel weight loss photos

“On March 17, 2012, I was driving home from work and stopped at In and Out Burger (a popular SoCal burger chain) and had a grilled cheese sandwich, fries and a strawberry milkshake. Then, I drove across the street and had two buttermilk donuts.

I was at an emotional low, after a very turbulent 3 1/2 years, I had gotten up to 222lbs and 38% body fat. After this “meal”, something stirred inside of me to move. So, the same night, I walked 15 minutes on the treadmill, because that’s all I could do. But, I went back the day after and walked again. I ended up walking on the treadmill everyday for 30 days. I had lost 10 lbs in a month and felt great. However, there was still something inside of me telling me to move. So, I increased my intensity with my workouts and by October of 2012 I was down 40lbs.

All the while I had one goal in mind – to walk onstage in a bikini. I hadn’t worn a bathing suit since I was 14 years old. In November of 2012, I hired Fit Diva Dawn Rae to work with me. Dawn taught me things about my body that I didn’t know before and together we worked on my plan to compete in a Bikini Competition. Well, just a few days ago, I achieved that goal and ended up with a first place trophy in my division.

I now weigh 150lbs and am around 26% body fat. I cut out all unhealthy foods and allow myself to have a treat every once in a while. I also don’t eat simple carbs after 5 and eat about 5-6 times per day. I eat very clean, healthy and fresh. I’m never hungry. I also take apple cider vinegar and drink fresh coconut water (from the coconut, not from a can) on a daily basis.

My life has been forever changed and I am so thankful that I listened to that voice inside of me telling me to move. I now know that my purpose is not to sit around and lead a boring life…it is to have fun, be excited and experience adventures. They say to never post anything online that you wouldn’t want on the front page news one day. I am very proud of myself right now and am posting these to hopefully inspire other people to live their dreams out loud. It’s a great feeling to be led by the spirit.”

Body Refined shares how Flo lost 71 pounds

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Personal Trainer Kurt Dixon of Body Refined, Inc in MD wrote to us to share another success story (We featured his client Michele back in June). His client Flo lost 71 pounds and he interviewed her about her journey.

“I was turning 30 in a matter of months and wanted to go into that new age of life looking and feeling better about myself.”

Say Hi to Flo! She started her journey to healthier, fit life last November. In this before and after picture, Flo is wearing the same exact dress. With all the changes she has made to her body and continues to do, she had the dress tailored to fit her new body.

Flo Akadje Body Refined Inc

Her progress in just 10 months…

  • Weight: -71 Pounds
  • Body Fat: -21.9 %
  • BMI: -11.8 Points
  • Dress Size: -10 Sizes

What was your light bulb moment that made you decide to lose weight? Did you think you were overweight?

My “Aha moment” (as Oprah would say) was when I was visiting my mother at her house. She had lost weight for health reasons. Looking at her, I saw how good and healthy she looked, and it made me want to lose weight as well. In addition to that, I was turning 30 in a matter of months and wanted to go into that new age of life looking and feeling better about myself.  I knew I was overweight but I just didn’t want to admit it to myself. So rather than trying to change it, I just bought bigger clothes.

Have you always been overweight? If not, how long have you been overweight? When did you notice you started to gain weight?

I cannot really say whether or not I was over overweight because I never got on the scale. I never really cared about my weight. Maybe I was overweight and I did not know it. (I guess you are right again!!! Damn you Kurt!!) I never got on the scale to see how much I weighed. I was always the biggest of all my friends. But my weight gain started when I got to college. I think instead of the “freshmen 15”, I gained more than that. My weight just kept going up from there.

Does being overweight or obese run in the family?

Being overweight in my family was acceptable. For the most part, all of my family members were overweight.  Being overweight I think was a sign that you were living the good life.    

Was it a difficult journey? Are you satisfied w/ where you are now?

Not at first because I was really determined to get in better shape. But now as I get closer to my goal weight I find it difficult because I am so anxious to see more results.

What have you learned about being healthy?

Being healthy is a way of life.  You cannot lose weight then revert back to your old habits.  I have learned that if I want to stay healthy I definitely need to continue to eat healthy and stay active.

How did you end up working w/ Body Refined Inc? What has your experience been like working w/ Body Refined Inc?

I was going to the gym everyday faithfully when I was given the card for Body Refined.  I hesitated at first because I thought that I was doing fine and did not need help.  Unsatisfied with the lack of results, I finally decided to call the number on the card. My life has not been the same since I have been working with Body Refined.  I have a new outlook on life and what it takes to make the change to a healthier lifestyle. My overall experience has been incredible.    

What advice would you give someone who wants to lose weight?

Someone who wants to lose weight should first be serious about it. Don’t just say I want to lose weight. Begin the journey with purpose.  Meaning if your reason to lose weight is to be healthier or wear a bikini, put that in your mind and go for it.  Every time you find yourself thinking you cannot do it, remember your purpose.

How do you feel now vs how you felt when you were overweight?

I feel better about myself than I ever did in my entire life.  I was very shy growing up since I was always the biggest of everyone around me. I was never really confident in myself and my body. Now I am very open and confident in everything that I do.

What kind of support, if any, did you get from family and friends? And in contrast, did you experience any negativity from friends and family?

I set out on this journey somewhat alone. I really didn’t discuss it with anyone. I knew that I wanted to lose weight but I didn’t tell anyone because I didn’t want everyone to make suggestions as to what I should do. Now as I am closer to my goal weight, I keep hearing “don’t lose any more weight”. People don’t really know what a healthy body should be.

Have you ever tried to lose weight before? If so, what was the difference in what you did this time vs. other plans or programs you tried to follow?

I have tried to lose weight but not with a customized comprehensive plan as provided to me by Body Refined. My attempt to lose weight included supplements recommendations by family members or as seen on TV.  I didn’t have the knowledge that I have now. 

Would you recommend anyone to Body Refined Inc? If so, what would be the deciding factor on your decision to refer someone to BRI?

I would definitely recommend people to Body Refined but only if they are serious about a lifestyle change.

As of right now, what more do you want? Are you at your goal? If not, what is the ultimate goal for you?

I am not anywhere near my goal.  I want to take my body to where it has never been before. I don’t want to just have a flat stomach; I want to have definition all throughout my body. I want to be able wear shorts and maybe even a bikini.

You can check out Body Refined on Facebook.

Jay lost 72 pounds

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Today’s featured weight loss success story:  Jay lost 72 pounds.

Jay's weight loss

She said,
“In 2008, I weighed in at 248 (which is the 1st picture).  I felt bigger and wanted to loose weight so I did cardio and went on a cereal diet (unhealthy).  In 2009 and 2010, I got really slim but gained my weight back and stayed around 209.   During all of 2011 (the middle picture), I still wanted to loose but I didn’t feel healthy.   In the beginning of 2012, I cut out beef and pork started taking vitamins twice a day.  I drank 1 gallon of water a day, was on a high protein diet, and did strength training at least once a day.   I lost majority of my body fat weighing in at 176 within 3 months.   It’s not hard, you just have to want it!”