Transformation of the Day: Shantei lost 103 pounds by changing her eating habits and prioritizing fitness. She shared her workout and eating routine with us and says weight lifting truly transformed her body.
What was your motivation? What inspired you to keep going, even when you wanted to give up?
My biggest motivation was what would happen if I didn’t give up. I have been obese my whole life (from age seven until recently). I have been actively trying to lose weight since I was ten years old but had given up after a few weeks so many times before. I was determined to see what I would look like if I kept going. That was my biggest motivation – knowing what failure looked like but wanting to see what success would look and feel like.
How did you change your eating habits?
I ate low-fat: I ate five times a day, and each meal had to contain 6g or less of fat. I also ate high protein to maintain as much muscle as possible because I was eating at a calorie deficit (about 1350) while working out. I was not too worried about carbs in the beginning as long as they were healthy carbs.
What is your workout routine?
My weight loss came in two phases. Phase 1 was from July 2021 until Nov 2022. During this phase, I was not consistent in the gym, and I focused more on cardio. I lost 57 pounds during this time, but I looked flabby.
I started phase two in December 2022. This was when I was the most consistent with working out and nutrition. I lifted weights five times a week. Monday/Wednesday/Friday, I did abs and legs. Tuesday/Thursday, I did upper body. I would do 40 mins of cardio each of those days as well. Lifting weights is what really transformed my body.
My cardio was walking on the treadmill on an incline. I would try to keep my heart rate between zone 2-3. I gradually started building my endurance until I could jog a mile. Now I can jog a 5k without stopping. I’d never even been able to jog a lap around the track before, not even as a teenager.
What was your starting weight? What is your current weight?
My starting weight was 267 pounds, and my current weight is 164 pounds.
What is your height?
I am 5’5″.
When did you start your journey? How long did your transformation take?
Phase 1 started in August 2021 and lasted until July 2022 (I lost 57 pounds). I went from 267 lbs to 210 lbs and then maintained.
Phase 2 started in Dec 2022. By May 2023 (5.5 months), I’d lost another 47 pounds. I went from 210 lbs to 164 lbs.
What is the biggest lesson you’ve learned so far?
Make small goals and focus on those. I broke my goals into smaller obtainable goals even though I knew I wanted to lose 100 pounds.
What advice do you have for women who want to lose weight?
Cut out distractions and triggers. I cut out social media and dating to stay focused.