Portion Control And Erica Lugo Workouts Helped Me Quit Yo-Yo Dieting


My title is Marissa Meckel (@livingfitw.riss), and I am 30 years previous. I reside in New Jersey and am a financial institution gross sales and repair supervisor. After reaching 297 kilos, I made a decision to cease yo-yo weight-reduction plan as soon as and for all and begin monitoring my meals, consuming correct parts, and doing exercises I really loved. I’ve misplaced 96 kilos and am nonetheless going.


I’ve struggled with my weight since I used to be a child. Growing up, my mother all the time made positive we had wholesome choices in the home—she was very conscious of my weight battle as a result of weight problems runs in our household. I ate wholesome meals and I knew the way to make “good selections,” however I used meals to suppress my feelings and would eat to the purpose of ache. I used to be utterly uncontrolled with my meals selections, and as a substitute of consuming to reside, I lived to eat.

I bear in mind entering into my first Weight Watchers assembly at age 15. Throughout my highschool years, I fluctuated between 160 and 180 kilos, however I had a really athletic physique. I used to be all the time concerned in sports activities, so I used to be extraordinarily lively. Once I obtained to varsity, I finished doing as a lot bodily exercise as a result of I used to be not on any sports activities groups, and I used to be not acutely aware of my vitamin selections. I had no limits, no boundaries, and no steerage. I yo-yo dieted all via my 20s and by no means really handled my emotional relationship with meals. It was a darkish time for me.

I had hypertension, and my blood work additionally confirmed excessive ranges of LDL, or dangerous ldl cholesterol. I additionally suffered from extreme knee and again ache from being so chubby and sedentary. My ankles have been all the time swollen from the excessive quantity of sodium I used to be consuming each day. I clearly knew this was not good for my well being, and I needed to make a change to be able to reside a full life. I used to be too younger to have these points. At my heaviest, I used to be 297 kilos. I used to be 29. The day I made a decision to make a change was on January 2, 2019.

I awoke and knew one thing needed to change to be able to reside the life I had all the time dreamed of dwelling.

I flashed again to the time I couldn’t match on a curler coaster, or after I couldn’t buckle the seat belt on an airplane, and even the time I questioned if I may slot in a stadium seat at a live performance. Why was I permitting this? My life was restricted, and I used to be a lady who wished to reside with out limits. I wished to do and expertise every thing!

So, I refused to show 30 and nonetheless be dwelling in that vicious cycle. I used to be utterly fed up and promised myself on that day I might regain management of meals and my life. This time, it was going to be totally different.

I began by making small adjustments with my vitamin.

I minimize out quick meals, soda, added sugars, high-sodium meals, processed junk, and white flour. I didn’t need this to be a “eating regimen,” however as a substitute a sustainable life-style I may follow endlessly. I started fueling my physique with nutrient-dense meals that made me really feel good. I did *not* limit myself by reducing out whole meals teams. My eating regimen consisted of lean meats, fish, greens, advanced carbohydrates, fruit, and nuts. I ate all of it!

I began ingesting numerous water, too. One of the primary adjustments I made was ingesting half of my physique’s weight in ounces of water. I purchased a half-gallon water jug on Amazon, and I drank a number of gallons of lemon water each single day (nonetheless do!). A finest follow is to maintain a full bottle of water in your nightstand and drink it very first thing whenever you stand up earlier than you begin your morning routine.

I additionally began measuring out my parts as a result of overeating was an issue for me. I began making smarter selections and educated myself by studying meals labels. I tracked my meals and discovered about weight upkeep. I started utilizing MyFitnessPal to trace my energy, which helped me keep in a calorie deficit for weight reduction. I used to be not profitable previously with losing a few pounds as a result of I used to be not consuming sufficient energy to gasoline my physique correctly.

I additionally began listening to the “Half Size Me” podcast and the host, Heather Robertson, talks rather a lot about losing a few pounds and preserving it off for good. The hardest half hasn’t even come, and that’s sustaining my weight reduction for all times. I’m making ready myself for that section.

Here’s what I usually eat in a day now:

  • Breakfast: Protein smoothie (Vega One Sport Performance Chocolate Protein, water/almond milk, banana, chia or flax seeds, spinach, and ice); or scrambled egg whites with sizzling sauce, 1 oz. of almonds, and low with a tablespoon of sunshine cream
  • Lunch: four oz. of additional lean floor turkey, one cup of brown rice or quinoa, and steamed spinach with a aspect of fruit; or a big spring combine salad with grilled rooster, additional sliced veggies, a hard-boiled egg, and a drizzle of balsamic dressing
  • Snacks: Pistachios, gentle string cheese, plain Greek yogurt with cinnamon, protein shake, sliced veggies, fruit salad, rice cake with peanut butter, exhausting boiled eggs, or shredded rooster on a low-carb grain wrap
  • Dinner: 5 oz. of baked salmon, a cup of roasted broccoli, and one cup of brown rice; or four oz. of lean floor rooster with a cup of Banza chickpea pasta, a cup of steamed spinach, and a 1/2-cup of low-sodium marinara sauce (this one is my favourite!)
  • Dessert: Built Bar (coconut crème is my fave), Halo Top Birthday Cake ice cream, or a Quest Peanut Butter Protein Cookie

    I’ve all the time cherished being lively and making an attempt new issues. Now, I’m a proud member of the Fit Love Squad.

    Erica Lugo (@ericafitlove) created this wonderful on-line group final April the place girls from all around the world can come collectively to help one another bodily, mentally, and emotionally throughout weight reduction.

    The membership consists of vitamin steerage, a month-to-month life-style calendar, new exercises every month, a personal Facebook group for help, mindset homework, and Erica as a health coach. Being a member of this squad has made such a constructive impression on my weight-loss success.

    I do the Fit Love Squad exercises six days per week.

    They encompass power coaching, cardio, HIIT, and endurance coaching. I began incorporating power coaching at first of my journey and it has modified my physique composition tremendously. Erica creates the exercises to allow them to be executed at house or within the gymnasium. I really like following a plan designed to assist with fats loss and constructing sturdy muscle.

    I’ve at the moment misplaced 96 kilos in 13 months. My life is totally totally different.

    I really feel so assured and I’m falling in love with taking good care of myself. My purpose this yr is to lose one other 40 to 50 kilos. I might love to take care of a wholesome weight vary of 150 to 160 kilos.

    To get right here, I set sensible targets. I feel the largest factor for me was setting myself up for fulfillment and never failure. In the start, I didn’t train six days per week like I do now. I began with three to 4 days and labored as much as including in additional train. I don’t reside a lifetime of deprivation, and I’m studying to present myself permission to eat “fun foods” every now and then. I additionally encompass myself with constructive individuals each single day. My household, associates, boyfriend, and the Fit Love Squad have been so supportive, and I’m so grateful to have Erica as my health coach.

    I’ve discovered from her that self-care shouldn’t be egocentric. As girls, we are inclined to put others earlier than ourselves, and in actuality, we have to put ourselves first so we will be there for those we love. I be happy, and the sky is the restrict. I really like celebrating non-scale victories and never having the quantity on the dimensions outline my success. I sit up for maintaining a healthy diet meals, exercising, and worshipping my physique in a constructive means. I abused my physique for therefore lengthy with meals, and now I take into account myself in restoration.



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