Weight loss is often perceived as a solitary endeavor, but the journey of Amy Fritz demonstrates the power of community, mindset, and sustainable lifestyle changes. Her story is not just about shedding pounds; it's about transforming her relationship with food, exercise, and her own body. Amy's experience offers valuable insights and practical advice for anyone seeking to embark on a similar path toward better health.
The Breaking Point and the Initial Spark
For Amy Fritz, the turning point arrived during a family vacation in late 2022. Discomfort with her physical appearance, a sense of disconnect from her own image, and the "guilt and shame" of neglecting her body fueled her decision to make a change. Weight gain hadn't always been a struggle for Amy. With an athletic background in competitive tennis, she maintained a healthy physique through college. However, the demands of raising three children in quick succession, coupled with the lifestyle shifts brought on by the pandemic, led to a significant increase in her weight.
At her heaviest, Amy weighed 16 st 6lb. Recognizing the impact on her overall well-being, she resolved to prioritize her health and embark on a weight loss journey.
The Power of Accountability and Support
One of the most crucial elements of Amy's success was enlisting the support of loved ones. Sharing her goals with her husband and a close friend created a sense of accountability that kept her motivated. As Amy said, "The first thing I did when getting started was telling someone. That is the number one tip I could recommend. If anything worked for me in this process, it was telling someone."
Having someone to text daily about her progress, whether it was meeting her hydration goals or eating a healthy meal, made the journey less daunting. Amy emphasizes that "We weren't meant to do it alone and you need support, you need community and somebody alongside you to help you on your journey."
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Simple Strategies, Sustainable Results
Instead of resorting to fad diets or extreme measures, Amy adopted a straightforward approach centered on adding more nutritious foods to her diet. She focused on shopping from the perimeter of the grocery store, prioritizing lean proteins, vegetables, fruits, and whole grains.
Dietary Changes
Amy's dietary changes included:
- Prioritizing Whole Foods: Focusing on lean proteins, lots and lots of veggies, lots of fruit, lots of whole grains, dairy.
- High Protein Intake: Aiming for approximately 100 grams of protein daily, crucial for fat loss and muscle building.
- Lower Carb Dinners: Sticking to lean meats and vegetables for dinner to feel better the next day, while enjoying carbohydrates at breakfast and lunch.
- Hydration: Swapping sugary drinks for water.
Tracking and Calorie Deficit
Amy meticulously tracked her food intake using MyFitnessPal to maintain a calorie deficit. She determined her personal calorie needs using an online calculator and aimed for a moderate deficit to lose about one pound per week. By consistently consuming fewer calories than she burned, Amy's body began to shed the excess weight. "Going from eating 4,000-5,000 calories a day of ultra-processed food to then eating less than 2,000 calories a day with whole foods, my body just instantly, the pounds started coming off," Amy explains.
Gradual Exercise and Finding Joy in Movement
Amy eased into exercise with manageable goals. Starting with 30-minute treadmill walks three times a week, she gradually increased her pace and endurance. As she gained energy and the weather improved, she discovered a love for outdoor running, eventually training for and completing a half marathon.
Amy's exercise routine included:
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- Walking: Committing to walking on the treadmill for just 30 minutes, three times weekly.
- Running: Transitioning to outdoor running and eventually training for a half marathon.
- Strength Training: Incorporating strength training three to four days a week to build muscle and improve overall fitness.
From Weight Loss to a Holistic Lifestyle
Amy's initial focus on weight loss evolved into a broader commitment to health and well-being. Training for the half marathon shifted her focus from the numbers on the scale to building strength and endurance. By the time she completed the race in September 2023, she had lost a significant amount of weight and discovered a newfound passion for running.
Mental Health and Emotional Eating
Amy addressed emotional eating by working with a therapist to develop healthy coping mechanisms for stress. "You have to prioritize your mental health and what's important on the inside."
Flexibility and Balance
Amy embraced flexibility and balance in her approach, allowing for occasional indulgences while maintaining consistency with her healthy habits. She aimed to adhere to her plan about 80% of the time, giving herself room to enjoy life without feeling deprived.
Consistency and Habit Formation
Amy stuck to her plan consistently and formed healthy habits. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares.
Key Lessons from Amy's Journey
Amy's transformation highlights several important lessons for those seeking to improve their health:
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- Start Small: Begin with attainable goals and gradually build momentum. "I would have never run a 3:25 marathon if I hadn't started walking and committed to walking three days a week at the beginning of my journey."
- Find Accountability: Enlist the support of a workout buddy, group fitness class, or coach to stay motivated.
- Push Beyond Your Comfort Zone: Embrace challenges and tackle them one step at a time. "Do it scared, find things that scare you and terrify you and tackle them one little bit at a time."
- Mindset Matters: Focus on feeling healthy rather than obsessing over the numbers on the scale. "Feeling healthy is so much more powerful than any number you will ever see on the scale."
- Address Emotional Eating: Prioritize mental health and develop tools for managing stress and emotional triggers.
- Don't Deprive Yourself: Find healthier ways to enjoy your favorite foods instead of eliminating them altogether. "You do not have to cut out any specific foods or your favorite meals in order to lose weight."
- Prioritize Movement: Make exercise a non-negotiable part of your daily routine. "You have to prioritize movement and exercise really high when you're on a journey like this."
- Embrace Simplicity: Keep meals simple and focus on adding nutrition to your plate. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals."
Overcoming Common Mistakes
Amy also identified several common mistakes that she had to overcome on her weight loss journey:
- Obsessing Over the Scale: Focusing too much on the numbers on the scale can be discouraging.
- Neglecting Mental Health: Addressing emotional eating and stress is crucial for sustainable weight loss.
- Eliminating Favorite Foods: Finding healthier ways to enjoy favorite meals is more sustainable than strict deprivation.
- Tracking Calories Too Rigidly: Allowing for flexibility and balance in calorie tracking can prevent burnout.
- Putting Exercise Last: Prioritizing movement and making it a regular part of your routine is essential.
Amy's Transformation: A Timeline
- Late 2022: Reached heaviest weight and felt ready for change.
- Early 2023: Started making simple lifestyle changes, focusing on nutrition and movement.
- May 2023: Lost 60 pounds in six months.
- September 2023: Completed a half marathon.
- December 2023: Signed up for a full marathon.
- July 2024: Achieved 100-pound weight loss.
Amy's Current Focus
Having maintained her 100-pound weight loss for about six months, Amy now focuses on balance and strength. She incorporates strength training into her routine and continues to prioritize healthy habits.
A Word of Caution
Amy advises slimmers looking to lose weight to seek medical advice before changing their diet and lifestyle.
Beyond Weight Loss: Speaking Out Against Toxic Environments
Amy's journey extends beyond weight loss to include her advocacy against toxic work environments. Drawing from her personal experience, she hosts the "Untangled Faith" podcast, providing support and resources for those who have faced similar challenges. Amy's work highlights the importance of addressing unhealthy practices in faith-based spaces and empowering individuals to speak out against abuse and mistreatment.