Transformation of the Day: Keisha shares how she took action to lose 100 pounds. She figured out what eating habits and workout routines fit her lifestyle. When she felt like giving up, she reminded herself that she wanted to live a long life for her kids and inspire them to do great things.
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What was your motivation? What inspired you to keep going, even when you wanted to give up?
If I ever felt like giving up, I remembered that my children were always watching. I want to live longer for them, but I also want to inspire them to do great things. My actions will speak louder than words.
Some other factors were…
- my dissatisfaction with the look of my body,
- my knees acting up, and
- my self-confidence was plummeting.
Every ride, rollercoaster, or fun activity I wanted to try had a weight limit. Also, I travel a lot, and requesting the seatbelt extension on the plane was causing major anxiety because I was so embarrassed. I had enough of running out of breath and finding it difficult to move.
How did you change your eating habits?
In the beginning, I tried the keto diet for three months, but I didn’t like the restrictions. I entertained ADF (Alternate day fasting) and OMAD (One meal a day) for two months, but I felt like I was ruining my relationship with food. So, I figured out my maintenance calories and went into a 500-calorie deficit for the rest of the year.
I ate what I wanted in moderation. I tracked everything with My Fitness Pal. Currently, I am eating a high-protein (180-220g), low-carb diet. I meal prep and measure everything.
What is your workout routine?
My very first workout session was in my living room, dancing to salsa. I started walking in the evenings for as long as my body would allow. Over time, I eventually incorporated a kettlebell, resistance bands, a hula hoop, and some dumbbells into the routine. After one year, I joined the gym. My current routine consists of mostly weight training and minimal cardio.
How often did you work out?
I started with just five minutes, as I used to run out of breath very quickly. As I got stronger, I increased the time to 30-45 minutes a day, 3-4 days a week. Today, I train for 2 hours a day, 5 days a week. I lift heavy weights, then do cardio for 5 to 10 minutes (treadmill, Stairmaster, or jump rope).
What was your starting weight? What is your current weight?
Starting weight 340 lbs / 154 kgs
Current weight 240 lbs / 108kgs
What is your height?
I’m 5’7″.
When did you start your journey? How long did your transformation take?
I started in July 2022. It took one year to lose 100 pounds. The transformation is ongoing.
Is weight loss surgery part of your journey?
No. I was offered gastric surgery, but I declined. It is a great tool and has helped many of my family members, but it’s just not for me.
What is the biggest lesson you’ve learned so far?
The journey is a marathon, not a sprint. Thus, lifestyle changes will be more sustainable than any quick fixes. I remember to give myself grace. I am worth my own effort.
Believe in yourself! I never thought I would be studying to become a Personal Trainer. So glad I invested in myself. I can’t wait to help others achieve their goals and to reminder them of their greatness.
What advice do you have for women who want to lose weight?
Discipline will take you further than motivation can. The hardest part is getting started. Conquer that, and you’re halfway there. Show up every day, and you’ll be on your way to becoming a champion.
When you ‘fall off,’ it’s usually a setup for bigger success. Failure is simply feedback. There are so many lessons in those L’s. If you ‘mess up’, it’s OK. In those moments, you have to be your biggest cheerleader to get back on track and try again tomorrow. You can’t hate your way into better health. Be kind to yourself.
There are way too many factors (genetics, environment, PCOS, mental health, menopause, etc.) that affect how our bodies look and function, so comparing yourself to another woman’s journey won’t do you any good. This is YOUR RACE, YOUR PACE. Period. Honor your own timeline.