-97 lb
Before
After
Why did you want to lose weight?
The reasons I decided to lose weight were pictures from a 2015 vacation and health restrictions/problems I had, particularly a bad knee, I had from being overweight. I couldn't and didn't want to believe that I was the person I was seeing in the pictures.
"Believe in yourself and don't do it for anyone, except yourself!"
Before I decided to change my life and my eating habits, I was sluggish, lazy, unathletic and mostly ate ready-made and frozen meals. Combined with greasy chips and snacks, and sweets, it was a recipe for disaster. "Lots and fast" was my motto and I was always eating, regardless of if I was hungry or not. So, actually, a very unhealthy way of eating.
What did you want to accomplish on your journey?
When I started, I honestly didn't have any goal. I just didn't want to be fat anymore. To admit to myself that I didn't just need to lose a few pounds, but that I was actually severely overweight, was the hardest step.
That was especially clear to me when I went clothes shopping. Pretty much nothing fit in the normal women's section, it was a fight. Shopping was torture and things were usually too tight or too short. After the first few pounds, the goals followed.
At first, I wanted to lose about 20 lb, and then 45 lb. In the end, I set my goal at 165 lb and, I have to admit, this goal sounded so far away. It was so unrealistic and intangible for me. My current goal is now 145 lb. After that, I want to build muscle and get to about 155 lb. My body should look toned, strong and healthy. It will need time and I want to give that to my body.
How did you reach your goals?
Once I decided to completely change my diet, I made quite a few (unhealthy) mistakes. First, I reduced my calorie intake to approx. 800 Calories/day. I also believed that everything I ate needed to be burned off. The terms basal metabolic rate and energy expenditure were foreign to me. It took numerous conversations with a good friend, who had been exercising for years and knew a lot about nutrition, before I really started dealing with the topic of nutrition, exercise, and needed and burned calories. From then on, once I understood the function of nutrition and exercise, I started to optimize my diet and created an exercise plan.
Katharina’s Tips
Don't compare yourself to others.
Admit your own mistakes, but don't let them discourage you. Keep going.
Get involved and try new things.
I started by going on walks. That was the easiest and most obvious choice, since we had gotten a puppy in June of 2015. Shortly after that, I got an ergometer and spent at least 30 minutes per day on it. I also tried jogging, which, weighing over 240 lb, was not easy.
At almost the exact same time, I started strength training, which I'm very happy about because my arms and legs look really good considering I lost so much weigh. As the pounds fell off, I continued to optimize my cardio exercises. At the moment, I've lost 97 lb, I strength train 3 times per week and do cardio 2 times per week. I try to walk as much as I can and either walk or ride my bike to work, as long as the weather or sore muscles allow it.
How did YAZIO help you?
At first, I used an old-fashioned book to write things down. That quickly became tedious and time consuming. I looked for a fitting app for a long time. That's when I came across YAZIO- exactly what I'd been looking for and, on top of that, free. It was incredible.
I loved the ease-of-use and clarity of the app. No over-the-top or unnecessary features. It was simple, easy and quick to use. I also liked the various diet types that were suggested and, with the PRO version, the possibility to plan weeks in advance. That really helped me keep an overview of everything. I also love the Facebook group-motivation, sharing new stories and recipes.
Did you have setbacks?
I haven't really had any setbacks, thank goodness. Over the last 5 months, I only had one obnoxious plateau that persisted until 2 weeks ago. However, by increasing my calories and adjusting my exercise regime, I was able to break the plateau. More than anything, remembering everything I've achieved so far and knowing that giving up was no longer an option is what motivated me. I think my stubbornness has helped me keep going, as well as the drive to "improve" myself as much as possible.
What advice do you have for other users?
It's all up to you: Everyone has the power and, unfortunately, nobody else will do it for you.
- Compare: Try on old clothes, look at old pictures and see how far you've come.
- DON'T compare: Don't compare yourself to others. You can use others as role models, but don't compare yourself. Every body is and looks different.
- Enjoyment: Exercise because it is fun, not because you have to. There are so many activities to choose from.
- Passion: Get inspired by cooking and baking. You can only do something well and keep at it if you enjoy it.
- Reality: Admit your mistakes, nobody is perfect. Did you have too many cookies at Christmas? One cocktail too many on vacation? Yeah...and? We have exactly one life and it includes mistakes, setbacks and slip-ups just as much as it does enjoyment, fun and treating yourself every now and then.
What are your future goals?
I'm entering what, for me, will be the hardest phase: To get rid of stubborn fat and lose another 10 lb (of body fat, if possible). After that, I'd like to switch to a bulking phase, in which I gain at least 10 lb of muscle mass. I want to have a very muscular, toned, strong physique and- with hard work and diligence- I'll get there.
Why do you want to tell your story?
I often felt alone and that's why it's so important for me to share my story. Nobody else seemed to have the same problem. Everyone wanted to just lose a few pounds. I, on the other hand, wanted to lose almost half my weight. It all seemed so impossible to me until I came across like-minded people on social media. I used them (especially the women) as role models. Not that I desperately wanted to be exactly like them. It's more about knowing what you can achieve and that everyone can do it. This is exactly the message I want to send to others like me. It's even more fun together :-). If you encourage each other during the hard times or even laugh together about small flaws, it makes the whole diet and exercise thing much more enjoyable.
That's why I want to motivate others and support them as much as I can. I didn't study it, nor do I have any training in nutrition sciences. I can only give advice based on my experiences. More than anything, I want to share those experiences in a real, unembellished and transparent way. It's not always easy, but if even one person can relate and I can help them in some way- as a "role model", as motivation, or as someone to exchanging recipes with- then I've already achieved a lot.
I also want to tell my story because I'm sure there are plenty of other (young) women out there who never had this aha moment that so many people talk about. You have to want it and, unfortunately, nobody can help you there. Sometimes it's a picture, a situation or simply a (mean) comment that brings upon this "AHA" moment.
I don't want to put myself on a pedestal because, I too, occasionally enjoy some delicious chocolate or a greasy meal. But at the end of the day, I know where I've been, what I've achieved and where I want to go. I want to motivate other people because I used to be so lazy. I drove everywhere. I was out of breath after one flight of stairs. And today, I love exercising. If you keep reminding yourself what you want to and can achieve, it's possible. Never let someone tell you "you can't do that!" That exactly what motivated me and continues to motivate me.
Whenever I find myself falling into a hole of self-doubt or self-pity and my brain starts telling me things like "you can't do it", "you never will", "you're still fat" and "you'll always be fat", then I say to myself: "STOP! That's wrong, now more than ever!" Believe in yourself and don't do it for anyone, except yourself! Find motivation on social media and encourage each other. Nobody ever profited from envy and resentment. Let's be there for each other!
