‘Getting Sober And Following A CICO Diet Helped Me Lose 100 Lbs.’


My title is Kelli Coennen (@kellcoe2.zero), and I’m 30 years previous. I am from Santa Clarita, California, and I am a contract make-up artist and Sephora magnificence advisor. Four years in the past, I sought psychological well being remedy for borderline persona dysfunction and habit. During that point, I additionally began the CICO methodology and counting macros to drop pounds that was holding me again—and I really feel more healthy than ever.


Before losing a few pounds, I couldn’t stroll with out changing into winded. I at all times felt sick and torpid and had zero motivation to do something. I really like style, and I felt very restricted with what I may put on. I often simply settled for leggings and a t-shirt. I can’t inform you what number of shops I left crying as a result of nothing match proper.

I used to be prediabetic—although I didn’t discover out till I began my journey. I additionally had hypertension. My heaviest weight was 260 kilos, after I was 26 years previous.

I used to be identified with borderline persona dysfunction (BPD) in 2008, however it’s a really tough illness, and I didn’t really need assist with it till 2016. Some level in late 2016, I used to be simply fed up with feeling so low. That yr I had struggled rather a lot with each my psychological and bodily well being. So I went into an outpatient program to work on my psychological well being. I additionally felt it was time to essentially put the work in on each my psychological and bodily well being, and that’s when my present weight-loss journey started.

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At the tip of 2019, I used to be again in an outpatient remedy program to get sober. While there, I used to be identified with anxiousness and despair. But by December 2019, I additionally had misplaced 70 kilos. Post-treatment, I used to be so impressed to complete what I began with my present weight-loss journey. (I’m now simply shy of 9 months sober!)

My present journey isn’t my first time losing a few pounds—so I caught to an consuming methodology that beforehand labored for me.

In 2013, I misplaced 70 kilos, though I gained all of it again plus extra. But I did what labored again then, following a “calories in, calories out” (CICO) weight loss plan, in addition to loosely counting macros.

But this time felt *rather a lot* extra real. For an extended, very long time I used to be afraid of carbs, however now I perceive that’s what fuels my physique for the train I do. I attempt to restrict my sugar consumption as a lot as doable and preserve my fat on the decrease aspect as properly. I additionally attempt to keep beneath 2,000 milligrams of sodium per day.

Here’s what I sometimes eat in a day now.

  • Breakfast: I’ve two go-to breakfasts that I swap up. My fast on-the-go breakfast is a mint chocolate Quest bar. My alternate breakfast is extra of a scramble. I’ll do 2 oz. of oven roasted potatoes, one or two entire eggs, bell peppers, onions, and slightly little bit of sizzling sauce or ketchup.

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    • Lunch: With lunch, I’m a creature of behavior. Almost daily of the week it is the identical factor: a turkey wrap loaded with veggies, two clementines, and 1 oz. of vegan Cheetos (Hippeas).
    • Snacks: I’ll usually have one to 2 snacks a day, relying on how I’m feeling. For my post-workout I’ll do a shake to load up on protein and carbs. And then usually within the afternoon I’ll do some type of nut as a wholesome fats.

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      • Dinner: I get the meal supply service from Hello Fresh. I order the two-person meal and break up it amongst the three folks residing in my home. I like this as a result of it is simple, since every thing comes proper to your door and it is the precise parts you want. They are scrumptious meals and when splitting them, they actually find yourself being a stable quantity of energy for my wants.
      • Dessert: Peach rings by Smart Sweets each single night time!

        I began exercising by going to the fitness center and doing the elliptical or strolling on the treadmill, however rather a lot has modified in 4 years for me.

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        Before quarantine, I liked doing the StairMaster. But these previous three months I’ve discovered an entire new love for operating. I run a minimal of 5k (three.1 miles) a day, in addition to strolling and mountain climbing. I additionally observe a health blogger’s weight-lifting guides which have utterly reworked the best way I view weight lifting.

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        These three adjustments helped me see probably the most noticeable leads to my weight reduction.

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        Change one: I took progress images. It’s really easy to get discouraged by the dimensions, however seeing an image of how my physique has modified meant a lot extra to me than any quantity on the dimensions. Still, generally after I look in a mirror, I can not see the adjustments I’ve made in the previous few months, and that is okay. But I can at all times inform trying again at images from the place I began to now.

        Change two: I drink a number of water. I attempt to drink about 4 liters a day. It’s nice for not solely my bodily well being, but in addition for clearing up my complexion as properly. I at all times really feel so a lot better after I’m staying hydrated all through the day, particularly in these summer time months.

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        Change three: I reward myself as soon as I hit a milestone. For me, it is usually with garments since I’m so into style, and procuring was one in all my largest letdowns earlier than my journey. Every 10 kilos down, I deal with myself to slightly one thing.

        I’ve misplaced 100 kilos in 4 years.

        Honestly, my life has finished a whole 180. I’m sober, and I’m in the most effective bodily and psychological well being I’ve been in in my total life.

        Up till May 2020 I used to be doing remedy as soon as every week, and since then I’ve moved to biweekly periods. I take a temper stabilizer, and likewise keep mentally wholesome by working towards meditation/mindfulness and utilizing DBT (dialectical behavioral remedy) expertise, which is a kind of remedy created for these with BPD.

        I’m very grateful each single day for the steps I’ve taken to get thus far. I promise if I, an individual with borderline persona dysfunction, anxiousness, despair, habit, and co-dependency points can change my life, you may too.

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