When I stepped on the scale and saw the number staring back at me, I could not believe my eyes. The scale read 250 pounds. I had reached the heaviest weight of my life and I knew things had to change. Not only was I embarrassed by my weight, but my doctor informed me that I was putting myself at serious risk for chronic diseases like heart disease, high blood pressure and type 2 diabetes. I felt defeated and demoralized.
None of my old weight loss tricks were working anymore. I had tried every
crash diet and fad diet out there with only minimal, unsustainable results. I
would lose some weight initially only to gain it all back plus more. I was
stuck in the diet rollercoaster ride from hell.
That's when I decided enough was enough. I committed myself to developing a
weight loss plan that would allow me to finally lose the excess fat for good.
Through research and experimentation, I created a lifestyle plan that helped
me lose 60 pounds in just 60 days.
My Weight Loss Journey and Motivation
At 250 pounds, my quality of life had taken a huge hit. Simple everyday tasks
left me exhausted and out of breath. I dreaded going clothes shopping because
nothing fit right. I felt self-conscious and unhappy in my own skin. My
self-esteem was at an all time low.
On top of the emotional toll, I knew that carrying around so much excess
weight was dangerous for my health. My doctor laid it all out for me - I was
at high risk for several obesity-related diseases that could end up cutting my
life short if I did not make a change.
This reality check was the final straw. I realized that I wanted to reclaim my
health and learn to feel good about myself again. I was determined to get
myself in shape and develop sustainable healthy habits.
Why My Previous Diets Failed
- Looking back, I can now see the many mistakes I made with diets in the past
- Believing in weight loss myths like spot-reducing fat or starvation-mode die
- Thinking weight loss was just about willpower rather than making lifestyle changes
- Trying unsustainable crash diets that were impossible to stick to long-term
- Focusing only on calorie restriction without exercise or muscle building
I had bought into so many myths about losing weight and how to keep it off.
Once I took a more informed, holistic approach to weight management, I finally
experienced real results.
The Ketogenic Diet and How it Led to Fat Loss
The most important change I made was switching to a
ketogenic diet.
This involves eating a very low carb, high fat diet to put your body into
nutritional ketosis.
In ketosis, your body burns fat as its primary fuel source instead of glucose.
When carbs are restricted, your body is induced to burn its fat stores which
are converted into ketones. For this reason, ketosis promotes rapid yet
sustainable fat loss.
The keto diet provided me with steady energy, controlled my appetite, and
allowed me to lose fat without feeling starved or deprived. I lost weight
eating satisfying high fat foods like avocados, salmon, eggs, nuts and olive
oil.
By keeping my carb intake at 50g or below each day, I was able to put my body
into a continuous state of ketosis which is when the fat burning really ramped
up.
Meal Prepping for Weight Loss Success
Planning and meal prepping my keto meals for the week was essential to staying
on track. Every Sunday I would prepare my meals and snacks which I could then
just grab and go during the busy work week.
Some foods I always kept stocked for keto meal prep included:
- Eggs, chicken, grass-fed beef and wild fish for protein
- Spinach, kale, mushrooms, broccoli, cauliflower and salad greens for veggies
- Nuts like almonds and walnuts along with nut butters for snacks
- Extra virgin olive oil, avocado oil and coconut oil for healthy fats
Having pre-made meals ready helped remove any temptation to cheat on my diet
since I had keto-friendly options available at all times. It made sticking to
the lifestyle so much easier.
The Role of Strength Training in Fat Loss
While diet accounted for the bulk of my weight loss, adding in strength
training workouts is what helped me finally shed the stubborn belly fat.
I knew cardio exercise alone was not cutting it, so I began incorporating full
body strength training into my routine. Lifting weights and working my muscles
through resistance training increased my metabolism and enhanced fat burning.
Here is the simple yet effective strength training schedule I followed
consistently:
- Monday - Compound exercises like squats, deadlifts, etc.
- Tuesday - Assistance exercises like push-ups, pull-ups, etc.
- Wednesday - Cardio such as running or cycling
- Thursday - Compound exercises again
- Friday - Assistance exercises
- Saturday - Cardio
- Sunday - Active rest day
After just a few weeks of strength training, I noticed a major boost in my fat
loss results. My body transformation was really beginning!
Blast Away Stubborn Belly Fat
As I learned, belly fat can be the most stubborn and difficult to lose. This
visceral fat surrounding the organs seems to resist both diet and cardio
exercise.
Adding targeted ab and core exercises into my routine is what finally allowed
me to burn off the belly fat that had plagued me for years. Some of my go-to
core blasters included:
- Planks - Holding planks works the entire core region
- Crunches - Focused on tightening and toning abs
- Bicycle kicks - This gets obliques as well as abs
- Leg raises - Hits lower abs and hip flexors
I made sure to activate my core daily with these simple yet challenging moves.
Combining core conditioning with my diet and strength training helped me
finally get the flat, toned tummy I had always wanted.
Maintaining My Success Over the Long Term
Losing 60 pounds was just the beginning. The real work came in keeping the
weight off. To maintain my new healthy lifestyle I focused on:
- Exercising 3-5 times per week consistently
- Continuing to meal prep and snack healthy
- Tracking my food intake and weight periodically
- Surrounding myself with positivity and support
The most important factor has been embracing this as an permanent lifestyle
change rather than just a temporary diet. I had to shift my mindset and
develop habits that support healthy eating and regular activity so that the
weight stays off for good.
Conclusion
The journey to lose 60 pounds transformed me both physically and mentally. I
have a newfound confidence and finally feel comfortable in my own body. My
energy levels are through the roof and I am motivated to keep improving my
health every day.
While losing a large amount of weight presents challenges, having the right
plan tailored to your needs makes it completely possible.
I hope my experience will inspire others to take control of their health and
work towards their weight loss goals. With commitment and consistency, big
results are absolutely achievable.
Frequently Asked Questions
What should I eat on the keto diet?
Focus on getting 75-80% of your daily calories from high-fat foods like
avocados, olive oil, coconut oil, eggs, fatty fish, nuts and seeds. Moderate
protein foods like chicken, beef and salmon are also key. Avoid all sugary and
starchy carbs. Stick to low carb veggies instead for micronutrients.
How often should I exercise to lose weight?
Aim for 150-300 minutes of moderate exercise per week to effectively lose
weight. This can be split up into shorter daily workouts. Be sure to
incorporate both cardio and strength training to maximize fat burning and
metabolism boosting. Strength train at least 2-3 days a week.
What are good exercises for losing belly fat?
The most effective exercises for visceral belly fat are those that engage the
core like planks, crunches, bicycle kicks and leg raises. Compound strength
moves like squats and deadlifts will also help trim abdominal fat. Add these
to your routine daily.
How can I stay motivated on my weight loss journey?
Remind yourself daily why you started - better health, confidence, etc. Take
progress pictures periodically. Set mini rewards for small milestones hit.
Share your journey with positive, supportive people. Measure successes beyond
the scale like energy, sleep, mood. Stay focused on your why.
Sources and References
American Council on Exercise -
Exercise Guidelines for Weight Loss
Healthline -
30 Delicious and Healthy Keto Snacks
HelpGuide -
Making Healthy Eating Easier