Aging & Weight Gain the Only Changes You Notice?

Do you want to transform into a healthier and more vibrant person? Is aging the only change you see? When did my hands start looking so old? How did those jowels and wrinkles all of a sudden appear? or perhaps... weight gain? I have been there. I felt that I couldn't do anything to change it... until 2 years ago... I realized that I was turning 38, and I finally decided to do something about the weight at least. Little did I know then, but I was transforming from the inside into a new person. My eating habits, my activity levels, my sleep patterns, etc were changing little by little.

It wasn't a total change in one day, week, or month... but incremental daily changes and choices over a year, now 2 years. I had set out to lose 100 pounds. But when I reached 96 pounds last summer, I was content with how I felt in my own skin. I was also busy with family, studying to become a personal trainer and nutrition specialist, mission's trips, and running the stand for farmers' market.

My goal of losing 100 pounds was set to the back burner in my mind. During those seven months of maintenance, I slowly gained back some of the weight... 13 pounds! As a Personal Trainer, I want to provide a honest and transparent place that we all can share and progress together.

Observe How I Lose the Weight

With that said... I'm pressing on to complete my goal of losing 100 pounds before turning 40 in May this year. I began 2 weeks ago, January 21, 2025. I had a total of 17.6 pounds to lose. I'm down 3.2 pounds so far.

As someone who has lost a lot of weight and became certified to train and coach others, I know HOW to do this... But sharing this very personal experience with you is completely new to me. And I'm excited and nervous at the same time! I invite you to join me on this journey... either watching (hopefully cheering me on) or joining me by losing weight yourself.

I absolutely love this quote by Helen Keller, "Your success and happiness lie in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties."

Resolve means to find a solution, make a decision, to determine. Being happy can be a choice. I'm not happy that I backtracked a bit on my goal... but I'm happy that I can show you how I lose weight on a first-hand basis. In whatever difficulties you may be facing today... choose to be happy. Resolve in your inner being and core. You won't regret it!

How am I losing the weight?

Of course, sharing everything would make this a little longer than what an article should be. But overall, there are two main areas to focus on when losing weight. MOVEMENT & DIET

Movement

I'm striving for 8,000 steps a day. This can include all kinds of movement. I like the flexibility that this gives me. I will go for a walk, clean the house, walk in place while cooking or watching a show, or my indoor bike trainer. You don't need to do 8,000 steps. Calculate how many steps you do on a normal average day... then add 1k-2k steps.

I do not suggest doing high intensity workouts that cause a high heart rate. Those types of workouts increase my appetite. All I think about is food, and it is very hard to keep in a calorie deficit.

Diet

I'm tracking my calories in My Net Diary and staying within my current calorie goal, which is 1700 calories. (Everyone's calorie goals are different. Click here to see your calorie needs) I have had days were reaching this goal is easy. Some days are more difficult. Ultimately, I want to be on the balance of my hunger satisfied, but not stuffed. And yes, it is okay to feel hungry at times.

I do want my calorie intake as high as I can and still lose weight. If I choose to extremely cut my calories down, I will lose weight fast. But I risk losing precious muscle while losing body fat. Also, I enjoy eating food and would like to continue eating food after I lose weight.

Calorie Illustration

To demonstrate this, my body needs 2200 calories daily to maintain my weight. If I cut down to 1700, that is a 500 calorie deficit a day and 3500 calories for the week. 3500 calories is a pound of body fat. So, eating at 1700 calories should cause me lose a pound a week. I know that doesn't sound super amazing. But I will cover the importance of slow, steady weight loss in a future article.

Hang with me for a bit longer... Our bodies protect themselves and will adjust their energy output less if we eat significantly less in a day. If I cut down to 1100 calories a day, I could lose 2.2 pounds a week. Most likely muscle and fat. But after time on a restrictive diet... I would not feel like being active, my natural body movements would be minimized, or just a lack of energy. I need all the energy I can get!

I find that extreme measures usually set up people for an unhealthy focus on food. Which is one of the reasons that 95% of those who lose a significant amount of fat regain it back. We need to make this a lifestyle, not a temporary fix.

Learn your own challenges. My challenge last week was I'd run out of calories by dinner and have to sit with nothing while my family snacks in the evening. Now, I make sure to save some calories for a snack with my family. One of my current go-to snacks has been air-popped popcorn with a light spray of oil and white cheddar cheese powder. It is so good and satisfies my salt cravings.

I don't want these articles/videos to be only about my journey as a "vlog". But paving a way for you to succeed with weight loss. Also, showing that healthy weight loss isn't only changing physical habits but also changing mental habits as well.

I truly appreciate you. I pray that my videos and posts of my experiences are a blessing to you and your transformation.

Remember, little changes today can exponentially transform your tomorrow!