Aiming for a 60 lbs weight loss might sound ambitious, but it is doable, and we have proof! So here’s how to lose 60 lbs from someone who has managed to do it! In 2017, Kendra was at her heaviest, wearing a size 18 and dealing with anxiety. Since then, she has lost 60 lbs (27kg) and dropped to a size 11, but her weight loss journey is far from over. She’s turning this into a lifestyle of “awesomeness”.
Back in October 2018 Kendra posted in the Progress Accountability FB Group where she updated us frequently on how she was progressing: “A year of exercising on a regular basis and eating right can do wonders for one’s mental health. I re-joined the gym a year ago this month. Now approximately 52 lbs less!”
Of course, we wanted to find out more about her journey and some tips on how to drop 60 lbs and reach all your weight loss goals.
- Where are you from? I am from a small community in Nova Scotia Canada.
- Where do you live now? I currently live about 2.5 hours from my hometown in Nova Scotia, Canada.
- What do you do for work/career? I work in Recreation Therapy as a Therapeutic Assistant at a hospital.
- What are your hobbies or interests? I love meeting up with friends for coffee and sometimes meals. I like listening to music and hanging out with my cat.
Tell us about your lifestyle before you decided to make a change.
While I was in elementary, junior high and high school, I was active playing sports but as I got older I did not exercise for those sports anymore. I just played them for extra-curricular activities. Some of the sports I played include curling, taekwondo, and softball. I also took swimming lessons when I was younger.
But, after graduating high school, nine years ago, I went to university. I could have gone to the gym, but actually felt scared of doing that, because I didn’t know “how” to work out. I was intimidated by the gym.
And to top it up, I would drink coffees, consume unhealthy options of treats and meal-quick options.
I have battled my weight for pretty much most of my life
I thought I found a healthy weight about 9 years ago, but then I got sick and went on medication that might have affected my appetite.
What drove you to make the first change? A particular event?
I was in between my third and fourth year of university and was working in research in the summer. A close friend had decided to join the gym and encouraged me to do the same. As I was heading into my final year of university, I wanted to be the best version of myself for convocation.
How did you start? What were the first changes that you made? Are you following a particular diet? How did you make time to make a change?
It all started that summer, when I ended up signing up for personal training sessions with my friend. I also had an active job and was biking from my apartment to the campus five days a week (it was not very far). That probably assisted my weight loss efforts.
If I want to see results I have to eat clean
As far as the diet goes, over the years I have experimented with various nutrition plans looking for the most sustainable one for me. Most of the plans I have tried to follow I found on social media, through independent business owners. I usually cheated on these plans or did not complete them and then gained the weight back. Not following a specific meal plan did not work for me either.
I learned through my current meal plan that if I want to see results I have to eat “clean”. Right now, I’m following a meal plan since April 2018. I found this meal plan through social media and it’s based on three meals and three snacks throughout the day, focusing on macronutrients and having lots of water.
Making the time wasn’t the biggest challenge… My work schedule has allowed me to exercise in the morning before going to work. This was great as I found it’s more difficult for me to get to the gym in the afternoon.
The feeling of “awesomeness”
For me, food, exercise and mood are so correlated. It’s the feeling I get from eating well and exercising that ultimately keeps me motivated. The feeling of “awesomeness” :).
What are your favourite healthy meals?
My favourite healthy meal is breakfast: eggs, toast and a cup of coffee.
For my other meals, I tend to do mixtures of protein, fat, carbs and veggies. Do this by cooking a few chicken breasts, or other types of proteins, at a time and then experiment with veggies to make a delicious lunch or supper.
I tend to not follow recipes. I guess I kind of just “wing it”, depending what I feel like having, based on my meal plan options.
What types of struggles have you dealt with during this time? What was the hardest thing? Are there times where you have had to show yourself compassion along the way?
The biggest struggles I’ve had were related to travel
I’ve always found it challenging to adjust my nutrition in order to stay on plan when I travel, but I know I’m doing my best.
This and social gatherings. I want to be social, but I also have my weight loss goals and the way I feel after a nutritious meal is way better compared to when I eat poorly.
Another thing I realized is that, sometimes, if I have morning appointments, it may throw off my schedule for that day. I’m trying to be compassionate with myself and to understand that my body works best if I listen to it, so now I try to work around the appointment, or plan my workout for the day after.
Also, my job schedule has changed hours over the past couple of years, so sticking to a specific time to workout has been a bit challenging at times. It takes an adjustment to get used to a new schedule, but I jump right back on it.
It’s easy to make a plan, it’s really hard to stick with it. What kept you motivated to reach your goal and lose 60 lbs?
The feeling that I get from exercising and how it sets me up for a good day is what keeps me going to the gym. Along with seeing the number drop on the scale.
Way more energy and more confidence
How has your life changed since you transformed? What are you most proud of?
I feel fantastic, with way more energy and more confidence, so I’m proud of my journey.
I deal with anxiety and depression, which means I sometimes feel down and end up worrying about things that are not in my control, both at personal and professional level. Exercising and eating well help me so much in reducing these feelings.
Are you exercising too? If so, what is your routine? What advice do you have for people who are thinking about starting exercising, ?
Yes, I am exercising. When I first re-joined the gym I was going to, I was doing fitness classes: body-pump and spin class. I had great results with these two fitness routines.
Experiment with different routines
Eventually, I got bored of that routine and wanted some flexibility on when I can go to the gym, instead of having to be there at a specific time. I then started alternating weights and kept up with spin classes.
I am now training for three 5 km races. One will be in April, and two will be in June on different weekends. I used to run on the treadmill in the gym, but I decided to run outside when the weather allows it. The other week, I completed two 5 km runs on my own and I felt amazing after. Other than that, I’m also doing interval training for running.
Decided to cancel my gym membership and I’ve signed up for one at a women’s only kickboxing circuit gym and am enjoying the change so far. I love the motivation I get from the trainers at this facility.
For people who are thinking about starting exercising for weight loss, I recommend experimenting with different routines, as “one size does not fit all”. You may find something that you are interested in and do it for a while, but you may get bored or you may just look for something new and that is actually okay!
Try, try and try again
I’ve been on this fitness and weight loss journey for the past 10 years and I’ve done lots of trial and error with my exercise routine.
The most important thing for a weight loss journey is to keep moving forward. Try setting a fitness goal for yourself. Maybe it’s a race, or even just challenge yourself to do that 5 extra pounds on the weight machine.
What would you want other people who are struggling with their wellness to know?
Struggles are okay, we are human!
Life sometimes gets in the way of achieving our goals (whether we’re talking about weight loss or not), but this is one of the reasons why it really is about the journey and not only the destination.
My weight, for example, has fluctuated up and down, over the years. For me, it’s about finding something that makes you feel good, and is sustainable for the long haul. I struggle with this myself. But I’m constantly working on it as well!
Be kind to yourself
There will be temptations along the way, whether it is in the workplace, at home, or on vacation. Don’t dwell on the slip-ups. Just jump back on it! Your body and mind will love you for it.
Have a question for Kendra? Or just want to share your support? Comment below!