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Tranformation of the Day: Chawa lost over 100 pounds. Our sister from Botswana wrote in to share her success. At 19 years old, she was suffering with asthma, high blood pressure and pre-diabetes. Portion control and exercise allowed her to take her health back.
I lost over 100 pounds in 2 years. I am from Botswana, but I reside in South Africa. My starting weight was 135kg (297.6 pounds) and I currently weigh 77kg (169.7 pounds).
What was your motivation?
At 19 years old, I was pre-diabetic and taking high blood pressure tablets. I was also using my asthma pump everyday. My doctor told me that I had to change, because I was 19 and had the heart of a 68 year old.
How did you change your eating habits?
I cut down on eating saturated fats and processed sugar. Portion control became my best friend.
What did your workout routine look like?
I began by walking/jogging on a regular basis. I work out 4 days a week. I’ll start weight training next month to tone up.
When did you start your journey?
I started my journey 2 years ago, in 2015.
What advice do you have for others who want to lose weight?
Portion control can be your best friend. I suggest eating 3 square meals and 3 snacks each day to keep your metabolism fast. Never have carbs as one of your 3 snacks.
Now, I’m focused on woman’s empowerment and helping others through the selling of health products, including eating and exercise plans. I post inspirational pictures and information on my Instagram accounts. You can keep track of my transformation there.
Instagram: @sebina_official @chawa_setimela
@tunashelifestyles
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.
