Update: Cassie lost more than 100 pounds

Cassie lost 100+ pounds. We recently reached out to her, asking her to share how she’s maintained her success despite challenges. Incorporating the 80/20 rule into her eating plan and working out five days a week are two of the healthy habits she’s embraced.

Social Media:
Instagram: @coc1986
YouTube: https://youtube.com/user/cassiec1986

Check out the feature we did on Cassie’s journey back in 2022.

What is your current weight?
281 pounds

How have you maintained your weight loss/continued to lose weight?
Despite some challenges, I’ve maintained my weight loss by exercising five days a week (strength three times a week and walking daily), intermittent fasting, and sticking to the 80/20 rule for my eating habits (clean eating 80% of the time with 20% for my fav treats in moderation and slight calorie deficit). I do take breaks periodically to increase my calorie intake. 

Of the lessons you’ve learned on your journey, which one stands out the most at this point? 
The scale only plays a small role in your journey. It will never show you the big picture of your progress. Trust me, I have walked down this road many times, and I would beat myself if I didn’t see the number on the scale move. I would do some unhealthy things to get the number to go down (like not eating, trying any fasting diet I thought I could do, excessive amounts of cardio). All I did was put my body in survivor mode. 

I gained all the weight back and then some. This journey is not just about losing weight. You have to approach it as an overall wellness journey. You want to ensure you are mentally prepared, spiritually grounded, and ready to be consistent. You also have to be prepared to be comfortable with the discomfort of pushing your body to a comfortable but challenging limit. You have the ability to create the body you want, but don’t allow the scale to be in control of how you walk on this path of reaching your goals.

Would you like to offer any new or different advice to women who want to lose weight?
Stay consistent…even when you don’t have the energy or strength to keep going…stay consistent! And consistency may not always be the same each week…you may have a few days off but the following week you accomplish all of your goals you set for yourself. We are always our own worst critic, and we have to stop picking ourselves apart! Let’s start working on giving ourselves more grace! Never give up on yourself!

These are the affirmations I repeat to myself on my journey. I hope they help you with yours, too. 
I am confident and comfortable in my own skin.

I am beautiful, confident, and loved.

I’m so grateful for my healthy and strong body.

I will be gentle and kind to myself.

I believe in myself.

I am peaceful and whole.

I am allowed to take care of myself.

Anything worth having takes time.

I am capable and strong.

God wants me to take care of my vessel and treat it with respect.

I am enough.