Kelly Cass's weight loss journey is a testament to the power of perseverance, strategic planning, and a tiered approach to calorie restriction. After gaining over 60 pounds following her marriage and the birth of her first son, Kelly embarked on a transformative journey, ultimately losing 70 pounds and regaining her confidence and health. This article delves into the details of her experience, highlighting the strategies that worked for her and providing actionable steps for others seeking to achieve sustainable weight loss.
The Rude Awakening and Initial Struggles
Kelly had maintained a weight of 130-140 lbs throughout high school. However, after getting married, having a child, and developing unhealthy eating habits, she found herself at 207 lbs. She didn't recognize herself. The turning point came in the summer of 2017 when she realized how much her lifestyle had changed. She wasn't eating well, avoided the gym, and had become sedentary.
Kelly's initial attempts to lose weight were met with frustration. She committed to meal planning and eating better for three months but gave up when family came to visit. Although she lost almost 20 lbs, she was still far from her goal. Another attempt in the spring of 2018, following a miscarriage, left her feeling hopeless. Up until this point in her life she had never stuck with any fitness/diet regimen for longer than 3 months. She felt miserable and terrified at the prospect of starting another pregnancy at an even higher weight.
The Turning Point: A Game Plan Emerges
Despite previous setbacks, Kelly refused to give up. During Christmas 2018, at 33 weeks pregnant with her son Mickey, she decided enough was enough. She resolved to start her health and weight-loss journey then, regardless of the challenges. She was starting my health/weight-loss journey then.
Kelly realized that fad diets like Keto or detoxes didn't work for her because they required long-term adherence. She knew that life would inevitably present situations where she would want to enjoy treats like cake or pizza. Therefore, she needed a sustainable approach that allowed for occasional indulgences without derailing her progress.
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The Tiered Calorie Restriction Plan: A Step-by-Step Approach
Kelly embraced a tiered calorie restriction plan, a strategy that involved gradually reducing her daily calorie intake over time. This approach made it easier to stick to the diet and ultimately led to her losing 70lbs. The plan consisted of four stages:
2000k/day (Mostly Portion Control): This initial stage focused on portion control. Kelly could still eat the foods she enjoyed but in smaller quantities. Instead of three slices of pizza, she would have two, or a smaller piece of chocolate. This gradual adjustment helped her ease out of her sugar and other cravings without cutting them cold turkey. Starting at a higher calorie restriction also helped me get use to tracking what I was eating and logging it.
1800k/day (Still portion control): After five weeks at 2000k/day, Kelly reduced her calorie intake to 1800k/day. She continued to focus on portion control and reduced snacking.
1500k/day (Making better food choices): As she progressed, Kelly lowered her calorie intake to 1500k/day and began making healthier food choices. She swapped out high-calorie foods for lower-calorie alternatives, such as spaghetti squash instead of regular spaghetti and cauliflower rice instead of regular rice.
1200k/day (healthy choices): Finally, Kelly reduced her calorie intake to 1200k/day, maintaining this level for the longest period. By this stage, she had developed the self-discipline needed to stick to the plan and had become a master at finding ways to eat her favorite foods while staying within her calorie limits.
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Key Strategies and Tools for Success
In addition to the tiered calorie restriction plan, Kelly employed several key strategies and tools to support her weight loss journey:
Tracking and Logging: Kelly meticulously tracked her food intake and weight using a calorie counter app. This allowed her to monitor her progress and make adjustments as needed.
Weighing Food: Kelly used a food scale to weigh her portions accurately, ensuring she stayed within her calorie limits.
Weekly Weigh-Ins: Kelly weighed herself once a week, on Sunday mornings, to track her progress and identify any plateaus.
Exercise: As she progressed, Kelly incorporated exercise into her routine, including cardio and occasional weight training.
Mindset: Kelly cultivated a positive mindset, focusing on her successes and learning from setbacks. She also recognized the importance of enjoying life and allowing for occasional indulgences.
Basal Metabolic Rate (BMR): After delivering Mickey, I weighed 191 lbs. So in order to know how many calories I should consume to lose weight, I had to first calculate my Basal Metabolic Rate or BMR.
Overcoming Challenges and Plateaus
Kelly encountered challenges and plateaus along the way. When her weight loss stalled, she would drop down the calories. She also emphasized the importance of consistency and perseverance, even when faced with setbacks. She knew that as you lose weight your BMR will also go down.
The Importance of Mindset and Self-Discipline
Kelly emphasized the importance of mindset and self-discipline in achieving her weight loss goals. She recognized that losing weight is a process that requires commitment, patience, and a willingness to make lifestyle changes.
The Ultimate Success
In September 2019, Kelly reached her goal weight of 137.6 lbs, surpassing her pre-baby weight and returning to her high school weight. She felt proud of her accomplishment, knowing that she had overcome numerous challenges and transformed her life. When I read the scale that said 137, I looked at myself and felt so proud.
Actionable Steps for Your Own Weight Loss Journey
Inspired by Kelly Cass's success story, here are some actionable steps you can take to embark on your own weight loss journey:
Set Realistic Goals: Define your weight loss goals and break them down into smaller, manageable steps.
Calculate Your BMR: Determine your Basal Metabolic Rate (BMR) to understand how many calories your body burns at rest.
Create a Tiered Calorie Restriction Plan: Gradually reduce your daily calorie intake over time, starting with a higher calorie level and decreasing it as you progress.
Track Your Food Intake: Use a calorie counter app to track your food intake and monitor your progress.
Weigh Your Food: Use a food scale to weigh your portions accurately.
Weigh Yourself Weekly: Weigh yourself once a week to track your progress and identify any plateaus.
Make Healthy Food Choices: Swap out high-calorie foods for lower-calorie alternatives.
Incorporate Exercise: Add regular exercise to your routine, including cardio and strength training.
Stay Consistent: Stick to your plan as consistently as possible, even when faced with challenges.
Cultivate a Positive Mindset: Focus on your successes and learn from setbacks.
Seek Support: Enlist the support of friends, family, or a weight loss community.
The MacroFactor App: A Tool for Precise Calorie Tracking
Kelly's friend Prasad introduced her to the MacroFactor App, a calorie-tracking app with an advanced algorithm tailored specifically to individual goals. The app helped her precisely track her caloric deficit and provided valuable insights into her eating habits.
The MacroFactor App community also provided social support and encouragement, which helped Kelly stay motivated. She also found support at home and through texting with her best friends.
The MacroFactor App is a valuable tool for anyone seeking to lose weight through calorie tracking. Its advanced algorithm and supportive community can help you stay on track and achieve your goals.
The Importance of Social Support
Kelly found that social support played a crucial role in her weight loss journey. Receiving positive feedback on her progress helped her stay motivated, and having a supportive network of friends and family made the process easier.
The Benefits of Losing Weight
Kelly experienced numerous benefits from losing weight, including:
Improved physical fitness: She felt a thousand times better and found that physical activities like hiking became much easier.
Increased confidence: She felt more confident and comfortable in her own skin.
Better health: She reduced her risk of developing weight-related health problems.