Erica Lugo's story is a powerful testament to the transformative power of self-awareness, determination, and a commitment to a healthier lifestyle. Her journey, marked by significant weight loss and personal growth, serves as an inspiration to many. This article explores Lugo's path, highlighting her challenges, strategies, and the valuable lessons she learned along the way.
The Wake-Up Call
The turning point in Lugo's life came during a seemingly ordinary moment with her then 3-year-old son, Connor. When he asked her to sit on the floor and play, Lugo's immediate "no" was a stark realization of her physical limitations. She was simply too tired to get off the couch. This incident served as a "huge wake-up call," prompting her to acknowledge the need for change.
Initial Steps and Rapid Progress
Embarking on her weight loss journey, Lugo felt overwhelmed, weighing 322 pounds on her 5-foot-11-inch frame. "Your heart kind of sinks when you see that (number)," she admitted. To begin, she adopted a straightforward approach, utilizing a calorie-tracking app to guide her diet and exercise. The app recommended a daily intake of 2,000 calories and workouts four times a week. Lugo focused on portion control, incorporating low-calorie frozen dinners into her diet, and engaging in 20- to 30-minute workouts. "When I first started, I had no idea what to do," she confessed. "The basics are what worked."
These initial changes yielded remarkable results. Within the first 13 months, Lugo shed an impressive 122 pounds. "That came off pretty quickly," she noted.
Overcoming Plateaus and Seeking Knowledge
As Lugo's weight loss journey progressed, she encountered the inevitable plateau. "It is super frustrating when you hit that first plateau," she acknowledged. To overcome this obstacle, she delved deeper into the science of diet and exercise, educating herself and seeking guidance from others. She learned to lift weights by observing more experienced gym-goers and wasn't afraid to ask questions. "I would learn better habits by watching people’s form or understanding why they do what they do," she said. "I’m not scared to ask questions."
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Over the next 11 months, Lugo lost an additional 38 pounds, building muscle and transforming her body composition. She maintained her weight loss by working out five to six days a week, incorporating 20 minutes of cardio and 40 minutes of weight lifting into her routine.
The Importance of a Healthy Mindset
Throughout her journey, Lugo emphasized the importance of a healthy mindset. She stressed that weight loss should be driven by a desire to be healthy, rather than to meet unrealistic or extreme goals. "You don’t have to have any reason other than being healthy," she advised.
Lugo also cautioned against defining oneself solely by the number on the scale. She acknowledged that while losing 160 pounds was a significant achievement, her body is constantly evolving. She emphasized that being healthy and happy is more important than a specific weight. "I am an actual person underneath," she said. "Focus on who you are as a person."
Sustainable Lifestyle Changes
Lugo advocated for setting smart, attainable goals and viewing weight loss as a lifestyle change, not a temporary fix. "Make it sustainable and don’t be an extremist," she advised. "Your body is such an important thing and you get one in your life; you better treat it well."
She also emphasized the importance of learning how to navigate the "real world" of food. Lugo allowed herself a weekly "cheat meal," enjoying foods like doughnuts, pizza, burgers, and ice cream in moderation. "It is a lifestyle and you are going to have to eat that stuff in your life," she explained.
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Health Challenges and Resilience
Lugo's journey wasn't without its challenges. In 2017, she was diagnosed with chronic Epstein Barr Virus and Addison's Disease, requiring adjustments to her diet and exercise plan. "I got so sick that what I was doing with my workouts and nutrition was no longer working for me," she said. "I fell on my face 50 million times," she says. "You have to keep going and tweak things and figure it out."
In 2018, she faced another obstacle when she was diagnosed with thyroid cancer and underwent surgery and radiation. These health challenges further shifted her perspective on fitness. "It [working out] was no longer about how awesome can I look? It was about, 'Let me show you that cancer doesn't define you and doesn't have to stop you,'" she told Women's Health.
Loose Skin and Acceptance
After losing a significant amount of weight, Lugo coped with excess skin for years. "Loose skin has been a part of my journey for 5 years. I’ve always been okay with it. It’s been my battle scar, but the more I begin to build muscle and get leaner I get the more loose skin builds up.” She ultimately made the decision to undergo surgery to remove the excess skin, a decision she researched for years.
Erica Lugo Today
Today, Erica Lugo is a fitness and functional coach, TV host, and competitor. She is one of the trainers on USA network's reboot of the Biggest Loser. She shares her experiences and knowledge with others through her online platform, EricaFitLove, and inspires countless individuals to pursue their own health goals. Lugo's journey demonstrates that fitness is not just about physical appearance, but about overall well-being and empowerment. "Fitness is not just [having] a six pack and being a size zero or two," she says. "Fitness is not just a look."
Tips for a Successful Weight Loss Journey
Based on her experiences, Lugo offers the following tips for those embarking on their own weight loss journeys:
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- Strive to lose weight to be healthy: Focus on improving your overall health and well-being, rather than chasing unrealistic or extreme goals.
- The number on the scale doesn’t define you: Remember that your worth is not determined by your weight. Focus on being healthy and happy.
- Set smart goals for a new lifestyle: Set attainable goals and view weight loss as a long-term lifestyle change, not a quick fix.
- Learn how to eat in the real world: Allow yourself to enjoy your favorite foods in moderation and learn how to incorporate them into a healthy lifestyle.
- Go on a fitness date! Find activities you enjoy and make exercise a fun and engaging part of your routine.
A Bank Sales and Service Manager's Perspective
Another inspiring weight loss story comes from a bank sales and service manager who, after reaching 297 pounds, decided to make a change. She started tracking her food, eating proper portions, and doing workouts she enjoyed. She cut out fast food, soda, added sugars, high-sodium foods, processed junk, and white flour. She began fueling her body with nutrient-dense food that made her feel good. She also started drinking lots of water.
She also started measuring out her portions and educated herself by reading food labels. She tracked her food and learned about weight maintenance. She began using MyFitnessPal to track her calories, which helped her stay in a calorie deficit for weight loss.
She incorporated strength training, cardio, HIIT, and endurance training into her routine. She currently lost 96 pounds in 13 months.