Rhonda lost 33 pounds

Update: Rhonda lost more than 40 pounds. She has continued to make progress by switching up her fitness routine, eating vegetarian dishes and drinking protein smoothies. Check out her update.

How have you maintained your success and continued to lose weight?
I have maintained my weight by exercising at least three days a week. I still box, go to the gym, and find different ways to exercise, like indoor rock climbing, riding a bike and running in marathons. I try to do things that I won’t get bored with and that will surprise my body. I like to switch my fitness up. 

My eating habits have slightly changed. I still meal prep and eat lean meats, veggies, and fruit, but now I incorporate my vegetarian dishes and protein smoothies into the mix. (Current weight: 157 pounds)

What are the biggest lessons you’ve learned on this journey?
The biggest lesson I have learned is that I shouldn’t be so hard on myself. It is important for me to listen to my body and rest. Self care is very important!

At this point, would you offer any new/different advice to other women who want to lose weight?
My advice to any woman who is thinking about losing weight is just do it. Never allow your current situation to hold you back go far it.

Instagram: @fitwoman_strong

Weight Loss Story: Rhonda lost 33 pounds. She tried many weight loss solutions over the years but nothing led to lasting results. She diagnosed with high blood pressure and told that her weight was the cause of my sluggishness and constant sickness. She decided that it was time to commit to getting healthy. Check out how she got results.

What was your motivation?
I have always struggled with my weight since my senior year of high school. I was not active, so I would always try to find a quick fix to lose weight. During college and into adulthood, I tried everything from detoxes to waist trainers, but my efforts were unsuccessful because the weight would come right back. I started to become depressed about how I looked and felt. However, feeling bad about myself still was not enough for me to stop eating unhealthy food and become more active.

I remember one day a church member asked me if I was pregnant. I felt so low and disgusted with how I let myself get to that point. I decided to go to a doctor to check my health. The doctor informed me that I had high blood pressure, and that my weight was the cause of my sluggishness and constant sickness. Enough was enough. I knew if I wanted to be happy and healthy. I needed to take back control of my life.

I joined a gym, started boxing, and slowly improved my eating habits. There were days where I would want to give up. There were times when I would doubt myself, but I would also think back to the reason why I decided to make this lifestyle change. That reason was to love myself again. I do not want to go back to that woman who was a prisoner to her insecurities and food. I don’t want to go back to being complacent about my situation.

How did you change your eating habits?
I love food, especially fried foods, so changing how I ate was the most difficult part. I used to eat out and get fast food almost everyday, just because it was quick and easy. I realized that exercise was only a piece of a healthy lifestyle. What I put in my body was the most important part.

I started off by pacing myself. I did not want to be overwhelmed by what foods to eat and not eat, so I slowly made little adjustments that ultimately made a big difference. First off, I stopped eating fast food and started cooking my meals at home. I made the time and I realized I was saving a lot of money. I incorporated more vegetables and fruits into my meals. Everything is baked opposed to fried. I eat lean meats (chicken, turkey, fish). I was never much of a sugary drink person, so drinking nothing but water was pretty easy for me. I meal prep on Sundays for the week. I make sure I have a green vegetable, fruit, some type of carb (mainly sweet potato) and lean meat on my plate. I eat breakfast, lunch, dinner and I snack light in between (on things like fruit, nuts or yogurt). I still enjoy the fried and sugary treats, but I no longer indulge in them. I just eat those things in moderation.

What was your workout routine?
I joined a boxing club that I absolutely love. Cardio is a big part of my daily workout routine, but I recently incorporated heavy weights. I go boxing Monday through Thursday and I go to the gym Friday and Saturday. When I go to the gym, I do 30 minutes on the treadmill, 10 minutes on the stair master and then I go to weights. I do a lot of various arm and back workouts with weights. I also do some home workouts, doing squats, pushups, crunches and planks.

Starting weight/Current weight
My heaviest, I weighed 197 pounds and now I weigh 164 pounds. I am 5’3″ tall.

How long did your journey take?
I started my journey in June 2016 and I am still on my journey. I will not stop.

What advice do you have for others who want to lose weight?
Invest in yourself and do it! There will be doubters and there will be times when you hit a wall and want to give up. You have to look in the mirror and ask yourself what is it that you truly want for yourself. If you want better for yourself physically, first you have to change your mindset and believe you can do it. Once your mindset is changed, then the action will follow. Start off little by little; walking, eating baked or grilled instead of fried, drinking water in place of sweet tea, eating a piece of fruit in place of candy, etc.  The little things all add up and make a big difference.