Update: Kia was featured back in December and she wrote in this week to give us an update on how she is maintaining her transformation. She lost over 70 pounds and went from a size 16 to a size 4. Check out our original post on her journey.
I started my weight loss journey in June 2012 at a Size 16 and XL/XXL. I have since been able to wear a size 4 and size Small! The journey is long and tough, but it is worth it. The scale does not always give us the numbers we want to see, because healthy bodies are based on so much more than what the scale tells us. Losing inches, losing body fat, having low blood pressure, feeling great, and being happy are all great successes of the weight loss journey.
I have been able to maintain the weight loss during the past few months through eating healthy foods. I meal prep every week to stay focused. I eat a vegetable with every meal, drink water all day, and limit my carb intake. I do have cheat meals, but it is all in moderation. Whenever I decide to eat out at restaurants, I make sure to choose the healthy options on the menu. My go to options are replacing the fries for broccoli, skipping the butter and sugar on the sweet potato, and always getting the dressing on the side when ordering a salad.
For my workouts, I create HIIT routines for in the house when the weather is cold or rainy. Now that Spring is here, I am back to my outside cardio! I just recently completed a 10k to kick off the season. I love to walk 3-5 miles around my neighborhood during the week after work. My motto is “find something that you love to do, and don’t ever give up.” I lost majority of my initial weight loss through walking. It worked for me. On Instagram, try to motivate others that any movement is better than no movement. Just get up and go!
@_healthychoice on Instagram.
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JOYCE WRIGHT says
I NEED HELP!!!!!!!!!!!!!!!!:(
Monique says
Hi..Awesome job.Question when u first started walking how long was it before u starting see some results and wld u classify it as brisk walking or powerwalking/jog…I ask because I was ‘wogging’& eating better for 2 mths & didnt lose Anything. I’m wondering if I’m one of those people who aren’t supposed to do strenuous cardio.
Vanessa says
I know you were addressing your question to the success story but hope you don’t mind me saying…take your measurements too. I’ve been walking at various paces depending on how I feel for weeks now. Previously I’ve walked for months inches fall waaaaayyyy before I saw a lot of pounds and my clothes got lose…which is when I started noticing that there was change. Even my belly shrunk without major eating changes. Keep at it…do a pace that prevents you from holding conversation…change will come trust me. I started at 20-30 minutes. I now do an hour or more…loving it. I also strength train which will slow weight loss on the scale.
Lisa says
Ms Kia
You look AMAZING! Congrats on your sustained success. Thanks for reminding me that a sensible diet and walking works! Continue to share your testimony, it makes a difference!
Stay healthy, happy and whole
Vanessa says
Great story. Thanks for saying walking helped you lose most of your weight. I remind myself that walking is moving and it works. The more I walk the faster and longer my journey gets. It cost nothing but some good shoes, it’s peaceful and it works on the belly too. You look amazing keep sharing your story
wendy says
U look awesome …your figure look so much like me n your before pic. I can’t wait to start loosn more…soooooo fabulous…u r my inspiration!
Autumn says
I too started at your size and am in the early stages of my weight-loss journey. Your story is a source of motivation for me. You look great and are truly and inspiration! Congratulations on your success. 🙂
Toya says
Does the rate in which you walk matter? I walk kind of leisurely but I sweat because of my size. I am going to be healthy by any means necessary. I am starting with walking.
Queen says
Greetings Toya,
Yes, the rate at which you walk does matter. (Distance does too). The best advice I can give you is to do interval walking. Picking up the pace fast enough to really challenge yourself. If you are rating your perceived exertion should be more like a 7-8, for a minute then dropping down to a 3-4, repeat for at least 20 minutes to start. 20 minutes is recognized as the average time most people reach their fat burning zone. Even if you aren’t walking 15 minute mile pace or faster, use your guideline to measure your results. Chart your progress (myfitnesspal.com is a great electronic one or simply access a writing journal ~ I like both). Try to get in at least 30 minutes of exercise daily. Don’t do too much too soon because you will become frustrated and your body needs time to adjust to the new demands. In addition, you will see greater results if you pace yourself. Walking does wonders for every part of your body to include you mind. The endorphin that is released when your exercise will go a long way throughout the day. I know folks love to run but walking is an amazing exercise that one can do at any fitness level ~ throughout your entire life. If you don’t want to go outside, I recommend starting with Leslie Sansone’s Walk Away the Pounds. She is amazing and inspirational. Add in a little resistance because the more muscle you have the more calories you will burn at rest and when you work out. You can start with your own body weight. Again, not too much to soon. Maybe starting with 2 sets of 10 push ups, squats, dips. That hits most of your major muscle groups that burn the most calories (the legs are a must). Okay ladies, enough of me rambling…but I do love sharing information and it’s motivating me to get back to basics after a foot injury. Sometimes starting from the foundation helps your visualize the end result so go forth and have a happy, healthy day ~ and don’t forget to eat well ~ I’d say it is 70% of the equation!
Queen says
My apologies ~ forgot to say CONGRATULATIONS Kia….you look fabulous.
*One last thing ladies, start with loving your body no matter what size you are. If you are blessed to have another day on earth you have the ability to make a better decision that will help you get your body where you want it to be…one step, plank, kick, punch, walk etc at a time:).
Formavitae says
You are REALLY cute! GREAT JOB!
Valerie says
Kia – great weight success! Your story has inspired me to get the ‘lead out’ and start working on getting these 25 lbs off. It’s been a struggle, but your before and after pics have given me hope
Josephine says
I am so sick of myself ,I have really let problems in my life get the best of me. I have never in my life weighed as much as I do now. I am 5`0″ and weigh 181 lbs. I use to walk all the time every day,I can’t seem to get motivated to start again. I am in a 16 dress,probably close to going to an 18. I need help!!! I feel so ashamed.