INDIANAPOLIS (WISH) – Editor’s Note: Debby Knox has received countless phone calls and emails about her weight loss. Below and in the video above, she shares her personal account of how she lost weight.
My weight loss story is really a weight loss rollercoaster journey. Back in 1987 I came back from a vacation, felt my clothes tightening and immediately joined Weight Watchers. I lost 20 pounds, but like so many folks on a similar journey, the pounds came back and then some.
This past spring I had a moment with my mother that made me cringe. She looked at me and said something like, “I saw your cousin Gay Lynn the other day. She’s gained quite a bit of weight, but I told her you had too.”
Ugh.
So I had the motivation. All I needed was a coach. That coach was 27-year-old Jeremy Brost.
We started the end of May of this year. I can’t lie. I was embarrassed that I even needed to hire someone like him. Why couldn’t I do this on my own? I still don’t have the answer. I just know that the accountability and honesty he demanded made me get on board. We started working out in a little room in my basement an hour a week. I continued with cardio workouts at the Health and Recreation Center at Butler University 10 minutes of the elliptical, 10 minutes of a run/walk, 10 minutes of rowing, and 15 minutes of going backwards on the eliptical. I rode my bike off and on through the summer and fall as well.
One of the first conversations I had with Jeremy was about my goal. I knew I needed to lose more than 20 pounds. When I stepped on the scale that he brought to the house, I needed to lose 50 pounds. So far I’ve lost 45.
So let’s talk about food.
The first thing Jeremy recommended was upping the amount of protein I was getting.
The Centers for Disease Control and Prevention says the daily recommended amount of protein for women between the ages of 19 and 70 is 46 grams. Since I was going into a much more active mode with my daily workouts, I could take in close to 100 grams. Here’s how to calculate it:
Take your weight in pounds and divide it by 2.2 to get your weight in kilograms. Then multiply that number by 1.3 (1.3 is the value for an active individual, 0.8 for not very active and 1.8 for extremely active). The number you get is the amount of protein grams you can take in a day.
The great thing about protein is it keeps you from getting hungry. Once I was eating more protein, my sugar cravings diminished significantly.
Jeremy sent me a list of foods from which I could safely choose. Here it is:
LEAN MEATSEgg whites (with a 3:1 ratio of egg white to whole egg whole egg is for flavor)Chicken breastBison burgerLean turkey burgerFish (salmon, tuna, tilapia)PorkSteak
BEANSLentilsLima beansBlack beansKidney beansPinto beansRed beansSoybeans
GREENSMixed vegetables (broccoli, cauliflower)SpinachAsparagusPeasBroccoliGreen beans
OTHER FOODSAvocados (guacamole)SalsaSquashKaleCucumbersCarrotsSweet potatoesCouscousSardinesMackerelTofuVeggie burgersMushroomsChardGluten free wafflesCottage cheeseGreek yogurtPeanut butterNuts (almonds, cashews, pine, brazil, pistachios)Coffee (no cream)Unsweetened tea (notice the “un” aka “non”)Red wine
Notice there is no sugar, bread, pasta, or potatoes. Of course, I drink eight glasses of water every day too.
All weight loss programs I’ve been on insist I track my calories. MyFitnessPal is the app I chose. I know there are others. But this app on my phone has been instrumental in keeping me aware of my “numbers.” It calculates how many calories I need to lose safely (1-2 pounds per week), gives me an accurate count of calories burned, and it has a splendid graph (which I look at daily) to show my progress.
Finally, let me share with you what Jeremy believes are the six essential tips for successful weight loss.
1. Always eat a good breakfast.2. Include protein with that breakfast and at every meal you eat.3. Eat five to six times a day.4. Make your workouts worthwhile. Make sure they are high-intensity. Be sure to sweat.5. Have a goal.6. Reward yourself.
I’m hoping at my next doctor’s visit, I may be able to go off blood pressure medicine, which I’ve been on for a number of years. I’m also hoping other people will share their stories with me[1]. I love hearing how people have lost weight. It’s inspirational. We all need inspiration.
I don’t have to tell you that obesity increases risk factors for heart disease, stroke, high blood pressure and diabetes. I’m hoping I’m getting ahead of those bad guys. Stay in touch[2] with me. Tell me your story. Let’s do this thing together. I know we can do it.
Leave your question for Debby in the Facebook comments section below and Debby will get back to you. She’ll be answering viewers starting at 8 p.m. on November 21st, 2013.
References
- ^ share their stories with me (www.facebook.com)
- ^ Stay in touch (www.facebook.com)
Resources:
Natural Weight Loss Secrets REVEALED: How To Lose Weight Naturally (Paperback) tagged “weight loss tips” 95 times
Tue, 10 Aug 2010 00:29:04 GMT
Natural Weight Loss Secrets REVEALED: How To Lose Weight Naturally (Paperback)By D K Evans Click for more info Customer Rating:
Natural Weight Loss Secrets REVEALED: How To Lose Weight Naturally (Paperback)By D K Evans Click for more info Customer Rating: 
Customer tags: natural weight loss(97), weight loss(96), weight loss tips(95), healthy living(6), natural remedies(5), how to lose weight(5), d k evans(3), diet reviews(3), terri bork Weight Off (Kindle Edition) tagged “weight loss tips” 74 times
Mon, 21 Nov 2011 03:56:20 GMT
Weight Off (Kindle Edition)By Linda Corby Buy new: $1.99 Customer Rating: 
Customer tags: weight control(124), weight(123), fat loss(121), fat free(118), obesity loss(117), weight loss(116), weight loss help(116), healthy weight loss(115), my weight loss(113), how i lost weight(113), weight loss tips(74), weight management(72) Weight Loss Tips from Real Women – Shape Magazine
Her before and after picture is major weight-loss motivation! Our weight-loss diarist reveals how she lost 27 inches in 2013 following her healthy weight-loss plan. http://www.shape.com/blogs/weight-loss-diary/i-did-it-27-inches-lost-year
Easy-to-Follow Guide With Tips For Natural Weight-Loss
While there are a plethora of different products on the market that claim they will help you lose weight, the truth is very few of them work and even if they do seem to result in you losing a few pounds, you are not likely to be … http://theslimdonkey.com/easy-to-follow-guide-with-tips-for-natural-weigt-loss/
100 Weight-Loss Tips That Really Work by Fred A. Stutman (2006, Paperback)
2013-11-15T18:03:51.000Z
End Date: Friday Nov-22-2013 10:03:51 PST
Bid now | Add to watch list
SELF MAGAZINE October 2013 PRETTY LITTLE LIARS’ LUCY HALE 25 Weight Loss Tips
2013-09-22T03:23:04.000Z
End Date: Friday Dec-20-2013 19:28:04 PST
Buy It Now for only: $1.50
Buy It Now | Add to watch list
5 Ways to Feel Good While Getting Fit
Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find […]
Fitbit Wireless Activity Cargo HR Wristband, Black, Small
See if you agree with the following statement. Fat loss and weight loss are essentially the same thing, interchangeable. If, like many people, said yes, you guessed wrong. Fat loss and weight loss are not the same thing at all. In fact, they are not even close. If you browse the diet book section of […]
The new rules of weight loss: the new formula weight loss brand that eliminates confusion … reveals how to take steps to lose weight and stay slim … Quick results … look and feel best possible.
The key for fast and permanent fat loss is smarter not harder Working Today the public is confused more than ever about what is the best fat loss program is. Most people are very frustrated and confused about the most effective way to go about the best performing fat loss to get the body they […]
Veggie Pill for Fast Weight Loss, Increased Metabolism, and Appetite Suppressant Supplement – Premium Natural Ingredients That Safely Increase Your Metabolism – No Risk Full Money Back Guarantee
The aim of online fat loss websites is to provide a one-stop point for support and resources to individuals looking to lose weight. There are many different available fat weight loss online programs available that provide ways to keep fat loss safe, simple, and effective. These factors translate into a successful program. Easy To Find […]
