Kim lost 190 pounds

Today’s weight loss before and after story: Kim lost 190 pounds. She sent us the details of her weight loss plan, tips on eating right and her meal plans.  She shared with us in great detail.  Here is what she had to say:

My name is Kim Archie.  I’m 43 years old, and I currently reside in Sumter, SC. I was overweight for the last past 7 years. My weight started effecting my health in 2009. I began to feel really tired and in a lot of pain. I went to see my family physician and he did a blood work up along with a lot of other tests. One test in particular was a Sed Rate (Erthrocyte Sedimentation Rate).  This is a test that determines inflammation in the body. My Sed Rate was extremely high and my physician referred me to a Rheumatoid doctor. It wasn’t Rheumatoid Arthritis. I was diagnosed with degenerative arthritis in both knees. He prescribed me to take over counter supplements like Glucosamine, fish oil pills for my heart, and Aleve for arthritis. Since I was overweight, the arthritis was eating up cartilage around the bones in my knees. In other words, I needed to get the weight off so I could keep the cartilage around my bones. By 2011-2012 the arthritis had gotten worse. I developed shortness of breath really bad, I couldn’t stand or walk far due to the pain. My good cholesterol level was going bad which was leading up to all kinds of problems. The pain was so intense I couldn’t sleep at night if I would turn over it felt as if I was in a car wreck. I wanted to do gastric bypass my physician was like “absolutely not”. In May 2012, I was tired of being tired. June 11, 2012, I went to GOD in prayer and ask him to guide me along the way with my journey to lose weight.

My starting weight was 378 pounds and I needed to change my life. There was no turning back.  I was on a mission. The first week wasn’t even as hard as I thought it was going to be. The second week, I wanted to incorporate walking. My neighborhood is as large as a track and I made the initiative to try to start walking. It was so hard, but I made my first mile and came in rested and went back out and did it again. I walked one mile in morning and one mile in afternoon. I built my walking up as my body could tolerate it.  Now, I do 5 miles in morning and 5 in afternoon. By November 2012, I had lost a 100 pounds.  Then, I incorporated the gym. I planned my own menu’s and I stuck with it. I dodged a bullet. I’m not diabetic and I don’t have any health issues. My body is free from pain and inflammation because I’ve overcome with my weight lost and continuing to eat right. I have lost a total of 190 pounds. I’m currently working on 10 more pounds and I will be maintaining my weight loss instead of dieting. I made a guide so many people were in boxing me for my guide and help (below). There’s no turning back I’m moving forward to life coaching others with weight issues.

 What I’ve had success with (Let add no surgery, no diet pills here’s my plan) – Make sure to get your BMI before you start and how many calories you need to intake****THIS IS VERY IMPORTANT****

• Remember to start with Prayer
• Commit to starting this journey
• Believe in yourself
• Write in a journal your start weight, your goal weight, your process, and what you plan to do once you have reached your goal.
• Everyday won’t be a good day but hang in and find that inner strength to continue.
• As you make progress you will want to do more.
• Find the right group of foods that work for you
• Remember there’s NO MAGIC PILL!!!!

*******GOING COLD TURKEY*******
Here are the steps that made me successful with my
Weight loss….
1. I cut off all sugar (SWEETS), breads, pastas, fried foods
2. Stopped eating red meats
3. Eating 5 portioned meals a day
4. Drinking only water over 80 ounces a day
5. Nothing to eat after 6:30-7:00pm at the latest
6. Drinking a glass of water before meals stops you from over-eating.
7. 2 to 4 cups of leafy veggies a day
8. LET THE SODAS GO BYE-BYE
9. The meats I’m eating are Fish (Tilapia), chicken (skinless breast), tuna, and salmon.

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

Next, I’m listing what I ate and have had great results….
Veggies
1. Spinach
2. Green beans
3. Green leaf or Romaine lettuce
4. Broccoli
5. Brussels sprout
6. Collard greens
7. Tomatoes
8. Carrots
9. Purple onions
10. Cucumbers
11. Green bell pepper and colored bell peppers
12. Celery

Fruits
1. Watermelon
2. Blueberries
3. Strawberries
4. White grapes
5. Green apples
6. Pears
7. Bananas

Nuts
1. Almonds
2. Pistachios

Yogurts
1. Yoplait light my two favorite flavors are ( blueberry patch and red velvet cake)
2. McDonalds yogurt parfaits

Protein Shakes
Dole makes a protein shake in three different flavors.  My favorite is mixed berry you can use any juice but I only use MINUTE MADE (50% less the sugar)  Pour it up to the mark, place top back on and shake for 30 seconds and drink.

Other Tips:
Planters has a new nutritional peanut energy mix in three different flavors. I place it on apples, bananas and celery it’s really filling.

I add Oscar Myers bacon bits to my salad, it’s the best for dieting; I use Wishbone ranch dressing low fat dressings make me sick. I only use a little to flavor salad. I also use a little cheese
SAMPLE MENU OF MY DAY

BREAKFAST at 8:30am or 9:00am
• Cup of sliced watermelon
• Banana with peanut butter recommended 2tbsps
• 1 cup of Yoplait yogurt
• 20 oz’s of water or more
• I change the yogurt out to protein shake too
• Find what works best for you……

MID-MORNING SNACK at 11:00am
• ¼ cup of pistachios or almonds
• ½ of a apple or ½ cup of grapes
• Or 1 Kellogg’s red berry bar
• 20 oz’s of water or more

LUNCH at 1:00pm or 1:30pm
• 1 can of green beans washed and heated
• With sautéed tilapia or boneless chicken breast on side
• Or a bowel of vegetable soup…
• 20 oz’s of water or more

AFTERNOON SNACK at 3:00pm or 3:30pm
• ½ cup of blueberries and ½ cup of strawberries
• Or celery sticks(4-5) and ½ cup of baby carrots
• 20 oz’s of water or more

LAST MEAL OF THE DAY
• Salad with green leaf of romaine lettuce, spinach, green bell peppers, purple onions, cucumbers, tomatoes, broccoli, and 2 boiled eggs, strawberries, white grapes, OF COURSE I MAKE A BIG CONTAINER FULL.
• Also I top with less than ¼ of cheese and a few of Oscar Myers bacon bits the best for a diet.
• I use wishbone regular ranch just enough to flavor my salad low fat dressings make me throw up its called portion control….
• I normally sauté me two small pieces of tilapia or boneless chicken breast colorful bell peppers.
• OR I could make me a spinach or multi-grain flat wrap with green leaf lettuce of romaine, spinach, purple onion, cucumbers, tomatoes, bell peppers, little sprinkle of cheese, and small sprinkle of bacon bits, sautéed chicken breast(diced up), and little ranch dressing and roll it up it’s really good
• Or a protein shake
• 20 oz’s of water or more
****I used virgin olive oil to marinate my fish and chicken and Pam olive oil spray to place in my skillet to sauté tilapia (fish) or boneless chicken breast and bell peppers

LADIES YOU GOTTA EXERCISE DON’T OVER DO WHAT YOUR BODY CAN TOLERATE…….I STARTED WALKING ONLY 2 MILES A DAY ONE IN MORNING AND ONE IN AFTERNOON AS MY BODY COULD TOLERATE MORE I PICKED UP THE PACE. I CAN DO 5 OR MORE IN MORNING AND AFTERNOON. I INCORPORATED THE GYM AFTER LOSING OVER A 100 POUNDS. I’M STILL LOSING WILL START TONING IN MAY 2013……JUST SOME TIPS TO HELP AND ENCOURAGE YOU ALL I STARTED AT 378 POUNDS SO YOU ALL CAN DO IT I’M HERE FOR YOU!!!