What I did to lose 140 pounds

by Megan on · 13 comments

in All About Me, Diet, Fitness, General Weight Loss

pinit fg en rect gray 20 What I did to lose 140 pounds

You asked and I listened! In this post, I’m going to go over some details of how I lost 140 pounds. I also edited my Before and After pictures so you can see the exact time line of my weight loss and how long it took me to accomplish each goal.

Before I started losing weight, I got myself a weight loss journal and wrote down why I wanted to lose weight.  Then I began my weight loss journey.  First, my diet.

I tried counting calories at first but it just didn’t work for me.  I was also pretty clueless when it came to exactly how many calories I needed to cut out of my diet. Maybe counting calories works for you and that’s ok. It just didn’t work for me.

So, I decided to try a combination of low carb and meal replacement.  BINGO! I could stick with it and I started to see the weight drop off.  For the first 3 months, I didn’t eat any bread, pasta, rice, potatoes, cereal or any foods high in carbs.  I also cut dairy for the first 3 months, except for my daily weight loss shake.  I only drank water.

I had one meal replacement shake a day (low-carb variety), rotating meals. One day I had it for breakfast, lunch the next, dinner the next and so on.  Now for an example of my three month meal plan:

Day 1:
Breakfast – Meal replacement shake
Lunch – 4 oz baked turkey breast, green beans and carrots
Dinner – 4 oz grilled chicken, broccoli and squash.

Day 2:
Breakfast – 2 scrambled eggs and 2 slices of turkey bacon
Lunch – Meal replacement shake
Dinner – 4 oz baked chicken, zuccini and corn

Day 3:
Breakfast – 1 turkey sausage patty and 2 hard boiled eggs
Lunch – Veggie burger patty, peas and carrots
Dinner – Meal replacement shake

I basically ate a lean meat for my meals and as many veggies as I wanted.  I steamed the veggies or I baked them with the meat.  I added a spray of low fat butter and added seasonings to my liking.  For snacks in between meals I ate raw veggies, a piece of fruit, a half cup of nuts or left over cooked veggies.

I stayed on the meal replacement, low carb diet for 3 months and then I decided to start portion control and add back my favorite foods slowly, including bread and pasta (whole grain variety of course).

I ate slow and chewed my food slowly to eat less.  I also limited the amount of whole grain bread and whole grain starches I ate at each meal.

I still continue this lifestyle to this day.  I do have a couple of days a month where I eat anything I want but I still practice portion control.

Now for exercising!  I did (and still do) strength training mostly.  I started off doing 3 sets of 10 reps of different exercises, 3 days a week.  I also rotated muscle groups: core, legs, arms, back and butt!

The first 2 weeks, I did 3 sets of 10 reps of one exercise a day for 3 days a week.  The next 2 weeks, I added 2 exercises to each day making it 3 exercises a day for 3 days a week.  The second month, I added a day to the routine – 4 days a week.  I added as I felt comfortable and to add variety.  Today, I do 4 sets of 10 reps of 5 exercises a day, 5 days a week.  It works for me but I believe all exercise programs should be personalized.

I do cardio but only 3 days a week for about 30 minutes a day.  I dance!! I turn on my favorite music (which varies from day to day) and dance.  I also stay active throughout the day.  I run around with my kids, go swimming, go hiking, and just get up and move.  If I find myself bored or just sitting around, I start a game of tag with my boys or we go swimming.  Anything to get my butt up and moving!

Now you know the basics of what I did to lose my 140 pounds.  Tomorrow, I’m starting a 3 week weight loss course.  During this course you will learn more about portion control, eating less by eating slow, exercise basics and more!  Please check back for more details or subscribe for updates straight to your inbox!

 

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{ 9 comments… read them below or add one }

mindy25414 June 12, 2011 at 12:56 pm

Can I ask what meal replacement shake you use? I can't seem to find one that is lower in carbs. Thank you!

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Weight Loss Mother June 12, 2011 at 1:13 pm

I switched between the Low Carb Slim Fast and the Atkins advantage shake. I've been looking into the Visalus shakes which are also low in carb. Once I decide if I like them or not I'll post about them.

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Courtney June 13, 2011 at 4:03 am

I was thinking of replacing with Whey protein shakes, seems like that's a great idea! Breakfast is my downfall I usually have little to nothing. Thanks for the great advice!!

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Karen June 13, 2011 at 12:49 pm

That is a fabulous weight loss! Thanks for sharing your dieting plan. I would love to lose 140 pounds but I know I have to get in the right frame of mind to be able to do it.

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Beeb June 13, 2011 at 5:40 pm

That is amazing!! Way to go on your weight loss! I love that you customized your plan based on what would work for YOU, too – I think that is so critical for success.

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Margaret Smith September 25, 2011 at 5:37 pm

What a wonderful story. I too am trying to loose weight and I’m going to utilize your plan with my diet. Congratulations on such a great success.

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Heidi October 8, 2011 at 10:46 pm

I am really impressed. You lost an incredible amount of weight AND have been keeping it off for more than a year, that’s fantastic. I just found your blog, but I plan to read everything I can get my hands on while I’m here. I am at 160, but I need to lose about 20 more pounds to feel healthy. I am so glad I found your blog.

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nicole @WriteSpell November 7, 2011 at 6:34 pm

I lost 100 pounds about two years ago. I still want to loose about another 30 pounds and your blog is so inspirational!

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lashaun February 19, 2012 at 4:05 pm

I just found this page! I thank you for the insight because I know its a slow process and I needed to hear is information. I was thinking about the meal replacement shakes but someone told me not to use them. i find myself trying to weed out the bad advice from the good, because right now I go to family fitness and ride the bikes. i’ve currently ride 8.53 mile 5 days a week and do strength training, but i wonder if im on the right track.

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