Women lose 112 pounds on the 80/20 diet, and walk to lose weight

Women lose 112 pounds on the 80/20 diet, and walk to lose weight

Debbie Rose’s journey to less weight and better health winds through two pregnancies, severe hearing loss, and weight-loss surgery, a traumatic event that left her semi-locked at home for five years and had both knees replaced.

In the past two years and seven months, the 70-year-old has lost 112 pounds and, along with the weight loss, has seen her health improve:

Debbie Rose weighed 345 lbs. Today, her weight has dropped to 186 lbs.Courtesy Debbie Rose

She struggled with her weight for a long time

Rose started gaining weight during her first pregnancy, and gained a lot during her second pregnancy, when she was bedridden.

In 2001 her maximum weight was 345 lbs. She underwent gastric bypass surgery after that, losing 175 pounds, and holding it off until 2010. But a traumatic experience caused a serious setback in her life. As she was leaving a parking spot one day, she stopped to close the hatch in the back of her car and was about to be hijacked and stolen. She suspects she may have been a target because of her poor hearing.

‘My foot was in the car and one foot out,’ he slammed the door, trapping me inside. He said, ‘Go.’ She said, ‘I’m taking you, your bag and your car.’ Rose was trained not to go anywhere with an assailant because she would likely be killed. So, I put the car in reverse and drove.

“I went down, and I kept going. I didn’t even know where I was, I was so upset. I didn’t know if I had killed him,” she said. “After that, I was terrified to leave my house. I will not go anywhere. That’s when I started gaining weight. I was so depressed, I would hit my fears and dread with food.”

Five years later, her weight was 298. She tried MyFitnessPal, but she kept losing and gained the same 25 pounds. “I wasn’t really ready to do anything,” she said.

She started her weight loss journey by addressing health issues

Taking care of some of her health concerns set Rose on the path to losing weight. In 2017, she realized her hearing was getting worse — the hearing aids she’d been relying on for years were barely working, and she was lip-reading to communicate. In 2018, she got cochlear implants, which are surgically implanted devices that can help you hear. “It gave me confidence,” she said.

He told me, “Your quality of life depends on losing that weight.”

Debbie Ross said

Later, she went to the doctor because she was experiencing severe pain from arthritis in her knees. She needed a knee replacement, and she needed to lose weight. She said, “He told me, ‘Your quality of life depends on losing that weight.’ I took that advice seriously and started making changes.

Aiming to make slow and steady progress

“I’m a slow loser,” she said. “I am a firm believer that how to lose weight is what you have to do for the rest of your life, or you will gain it back. It has to be a lifestyle,” she said. She sets herself small, short-term goals. “I try to take 10 pounds at a time, and usually It takes two to three months to gain 10 pounds. I have this on my mind, and then I try to get rid of 10.”

She described the day she hit “Onederland” — her fall in a weight that begins with a “one” on the scale — as a big moment. She can still remember what time it was: August 24, 2021. She’s currently down to 186 pounds, and her short-term goal is to reach her 70s. In the long run, you’d like to weigh 155 to 160.

Follow the 80/20 diet and practice intermittent fasting

“I’ve tried every diet, and they don’t work for me,” she said. “So, I try to follow the 80/20 rule. I eat healthy 80% of the time and 20% what I want. I can have it all – I can’t have it all at once. It works for me. I don’t feel deprived, it’s just a way of life.” right Now “.

The foods you get in the 20% are things like pasta and chips. “I don’t keep chips in my house because they are my stimulant food. If I want chips, I go to the store, buy a small package, bring them home and enjoy. I don’t feel guilty,” she said.

In January 2020, I decided to try intermittent fasting. She has black coffee in the morning and eats a protein-containing salad around 11 a.m., depending on when she’s hungry. You usually make something in an air fryer for dinner and stop eating by 7 pm

“I have to eat two meals a day, otherwise I won’t get my nutrition, and I try to get in between 1,200 and 1,500 calories a day,” she said. She monitors her macros, but doesn’t stress them out. She just uses it to steer her toward healthier choices. Because she underwent gastric bypass surgery, she does not have to worry about controlling part of her stomach. “I can only eat a small amount,” she said, “or I’ll get sick.”

She’s practicing with her new knees

Rose had her first knee replacement in June 2021, and as part of preparation, her doctor gave her a series of exercises. “I started doing it and after I had my first knee I was a lot stronger. I added in some yoga. Walking was still kinda hard because of the other knee,” she said. “I walked all the time when I was younger, and I loved it,” she said. But it’s hard to walk when you’re bent over on a treadmill or on a motorbike.”

Her second knee was replaced about a year after the first, and she now walks 6,000 to 9,000 steps a day. When it’s too hot to walk in the Vancouver, Washington neighborhood, she and her husband walk into the mall so she can get inside. She also challenged herself to get off the ground and back twice a day for 30 days. She does squats, strength training with resistance bands, and rides a tricycle.

She also recently joined Start a TODAY Facebook group She enjoyed sharing her successes and connecting with others for motivation and support.

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