Deiah Riley's weight loss journey is a testament to the power of self-commitment, mindful eating, and a balanced approach to health and fitness. After struggling with her weight her entire life, Aujile Riley's journey to a healthier lifestyle began after the birth of her first child nearly four years ago. Her story, marked by dedication and a holistic approach to well-being, offers valuable insights and inspiration for anyone seeking to transform their own life.
The Turning Point: Postpartum Awakening
"After I had my son, that's when things really changed for me physically," said Riley, 34, who gave birth to her son in 2017. Riley's journey began after the birth of her first child, nearly four years ago. Following the birth of her son, Riley experienced significant physical changes. "I had gone up to my highest weight and then lost about 30 pounds almost immediately after giving birth, and then it started becoming harder and harder to lose the weight." This initial weight loss was followed by a struggle to shed additional pounds.
Navigating the challenges of new motherhood, Riley found herself losing sight of her own well-being. "And I didn't really have the effort to give at that point because I had a newborn and was a new wife," she said. "I lost myself in that." The demands of caring for a newborn and adjusting to married life left her feeling depleted and disconnected from her own health needs.
Confronting the Numbers: A Defining Moment
It took nearly a year after the birth of her son for Riley to fully commit to her health. "I was 289 [pounds] and that was even higher than I was when I gave birth to my son," she said. "I said I had to do something because I refused to see 300 pounds. That was just stuck in my head, that I refused to see it." Reaching this weight became a pivotal moment, a catalyst for change. The fear of crossing the 300-pound threshold motivated her to take decisive action.
Ditching the Crash Diets: A Sustainable Approach
Riley had tried crash diets before, but every time she managed to gain the weight, and more, back. So this time, she developed her own approach to what she calls "clean-ish" eating. Recognizing the failures of past attempts with crash diets, Riley knew she needed a different strategy. She developed her own approach to what she calls "clean-ish" eating, . "it's clean eating but it's not super strict so it's sustainable for me," she said. "I came up with a system that worked perfectly for me." This involved creating a sustainable system tailored to her lifestyle.
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The 80/20 Rule: Finding Balance
Riley said she follows an 80-20 approach to eating, where she eats clean 80% of the time and gives herself flexibility the other 20% of the time. Her approach involves an 80-20 rule, emphasizing clean eating 80% of the time while allowing flexibility for the remaining 20%. This method allowed her to enjoy her favorite foods in moderation without derailing her progress.
Food as Fuel: Understanding Nutritional Needs
Instead of following the meat and potatoes diet she grew up with, Riley said she educated herself on what each food group provides for her body and what she needs to be fueled. Riley shifted her focus from restrictive dieting to understanding the nutritional value of different food groups. "I had to learn to eat balanced, and not just to eat balanced but understand the foods that I was eating," she explained. "Protein gives you energy, so I'd say to myself, 'Let me eat more protein so I have energy.'" By understanding how different foods fuel the body, she could make informed choices to support her energy levels and overall health. "Food is fuel, that's the purpose," she said, noting that understanding that was key to her weight loss.
Exercise for Health: Shifting the Focus
Riley began to exercise on a regular basis, focusing on what it did for her health instead of just concentrating on weight loss. Alongside dietary changes, Riley incorporated regular exercise into her routine, emphasizing its benefits for overall health rather than solely for weight loss.
Documenting the Journey: Accountability Through Instagram
She also started an Instagram account to keep herself accountable. Riley leveraged social media to document her progress and stay accountable. "I knew that it was important for me to document my progress," she said. "Once I started seeing pictures and comparing old pictures and I saw that change, that was powerful." Sharing her journey online provided a sense of community and motivation, as she witnessed the tangible results of her efforts.
A New Career Path: Health and Fitness Coaching
Nearly three years after starting her health transformation, Riley has lost over 100 pounds. Riley's dedication and consistent efforts led to a remarkable transformation, with over 100 pounds lost in nearly three years. She has also changed the course of her career, becoming a virtual health and fitness coach, in addition to being a mom and a mental health therapist. Inspired by her own success, Riley transitioned into a career as a virtual health and fitness coach, combining her passion for wellness with her professional skills as a mental health therapist. "Health and fitness coaching is something I would have never thought that was something I would enjoy but I really do," she said. "I never could have done that before."
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Riley's Weight Loss Tips: Practical Advice for Success
Riley offers four key tips for those embarking on their own weight loss journeys:
1. Allow Yourself Grace
"I don't allow myself excuses, but I do allow myself grace." Riley emphasizes the importance of self-compassion, distinguishing between making excuses and allowing oneself grace during challenging moments.
2. Be Mindful
"I am very mindful about what I eat in general. I don't shame myself for eating what I want. Let's say my husband comes home today with my favorite cake. I'll have a slice of that cake, but I'll have a slice of that cake today, not for the next eight days. I try to get out of the habit of thinking good foods versus bad foods. It's more of a balance." She advocates for mindful eating, avoiding shame around food choices, and focusing on balance rather than strict restrictions.
3. Meal Prep, But Make it Simple
"I'm all about simplifying stuff. For example, today I'll make chicken thighs and rice and vegetables. I'll make enough for my entire family and also enough for me to have that for lunch tomorrow in a stir-fry. For my husband or my son, I might take some of the chicken thighs and turn them into nachos or something. It's about repurposing things so it's not boring and so your entire family can enjoy it. You just have to be creative." Riley encourages simple meal preparation, repurposing ingredients to keep meals interesting and enjoyable for the entire family.
4. Get Mentally Strong
"The majority of this journey is mental. When I first went into it, I didn't expect it to be a long journey. My expectation was: I'm going to lose this weight and then go on with the rest of my life. She underscores the significance of mental fortitude, recognizing that weight loss is a long-term journey requiring a shift in mindset.
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