Your health isn’t a flat line that never changes. It must adapt with you as you go through ups (like having a baby) and downs as you find the balance between being super health-minded and living a great life that works for you. Healthy habits for life are most important.
Healthy Habits For Life
Before and during I started this blog, I lost 30 pounds. There was no secret. It was a combination of a healthy diet, regular exercise, daily physical activity, and focus on long term changes towards a healthier life. The health benefits I felt followed naturally: reduced stress, better sleep, more confidence, and more.
Let’s rewind back to the days of my weight gain so you can see where I started.
My Health Story: Weight Loss and Nutrition
It has been almost a decade since I lost 30 pounds and started this blog to document my weight loss success story. That is T E N years of my life I have shared with you guys, photo-documenting the “how” behind making healthy lifestyle choices.
My story starts at Davidson College: a foot injury that limited my exercise plus a typical college student lifestyle led me to a place where I was totally uncomfortable in my own skin. I hated how I looked in photos, and I tried my hardest to find clothes that were flattering. I really had no idea how much my lifestyle choices and my weight were intertwined. I figured I was just destined to be overweight as an adult.
My First Apartment: Cooking For Myself
When I graduated, moved into an apartment, and left all of the temptations of college life on campus, weight started to fall off of me. Cooking for myself was the only option, as I couldn’t afford to eat in restaurants or do take-out meals on a regular basis.
When I started packing lunches to take to work and cooking dinners at home, naturally my portion sizes were smaller and the food was healthier. I also joined a gym and started to take spin and boot camp classes which were really fun. I really couldn’t believe that losing weight was so simple, and I was looking and feeling better. Moreover, I started walking for 30 minutes a day during my lunch break at work.
Learning About Nutrition
I immersed myself in learning more about cooking, weight loss and nutrition and began counting calories to get a better idea of how much I was actually eating and some of the math behind what was happening in my body.
My food focus shifted to healthy fats, eliminating processed foods like artificial sweeteners, and eating an abundance of fruits and vegetables. I educated myself on topics like omega-3 fatty acids, what causes heart disease, and the health benefits of superfoods. And especially the connection between what you eat and how you feel.
My Weight Loss Story: A year later
A little over a year later, I had lost 30 pounds and wanted to share my story with the world, so I started a blog journaling my daily meals and showing people that getting healthy didn’t have to be boring or depriving but could actually be enjoyable and delicious.
During that same time, I went back to school to become a Registered Dietitian so I could eventually help others reach their goals too. My draw to nutrition has always been in the emotional and lifestyle aspects of weight loss more than the clinical and research side of the field.
What, Why, How
Most people know the “what” and “why” of being healthy, but it’s the “how” that is difficult to figure out, so by writing about my own healthy lifestyle, I aim to be a good example of eating real food and being active on a daily basis. KERF has been going strong for almost a decade now, and it has changed my life in so many ways.
Foundational Changes
As for my own story, I think the following were the foundational changes that led me to be successful and that I continue to embrace today:
- Frequently eating out in college –> preparing healthy meals at home
- Recovering from foot surgery –> finding group ex classes I love and embracing a variety of sports over the years (strength class, soccer, yoga, athletic conditioning). Move your body in all kinds of ways!
- Dining clueless –> educating myself on nutrition and being mindful of the connection between food and health
- Sitting a lot –> staying active throughout my day, especially after becoming a mom
- Living that late-night college life –> maintaining a regular schedule with good sleep and predictable meal times
- Surrounding myself with those who overate and overdrank –> Connecting with this wonderful online community of healthy living blogs
- Stressed out college life –> reduce stress by walking and reading
- Staying up too late partying + sleep deprivation –> getting 8-9 hours of sleep per night.
The Squiggly Line Effect
Per the Squiggly Line Effect, your health isn’t a flat line that never changes. It must adapt with you as you go through ups (like having a baby) and downs as you find the balance between being super health-minded and living a great life that works for you. What is most important is that you have awareness of the connection between your habits and your health.
I truly went through a lifestyle transformation with new healthy habits for life
Surrounding myself with others who are health-focused, like this blog community, has meant the world to me. You are influenced most by those in your inner circle, so the more you can get your friends and family to join you on a health transformation, the better.
Charmaine Ng | Architecture & Lifestyle Blog says
Loved your story – I love reading about other people’s journeys! So happy you settled for a good medium in the end, not everyone can achieve it. 🙂
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
Apriori says
This is timely as I’m starting to really commit to losing 35-40lbs after gaining them back in the past 2 years or so (a couple minor surgeries, marriage, 3 moves). Your points on it being fun and paying attention to calories–so simple but just what I needed to hear today. Thanks–and congratulations on life lately! All best wishes to you.
KathEats says
And you as well! It is a simple process that just requires dedication. One of my favorite quotes is: “The reason most people fail instead of succeed is because they trade what they want most for what they want in the moment.”
Carrie this fit chick says
Its so great to hear your story and how far you’ve come. I truly believe that its the small steps at first that matter and help as a catalyst for the rest.
ellie says
Kath, did you find that having an external support network — friends, your parents, Laura, then Matt and now Thomas — was helpful? For me, I know it’s much easier to live a healthy lifestyle when others are on board (and not tempting me with margs and guac! lol).
Also, would love to see a post about how you’ve made M such an adventurous eater! I think that’s so interesting, and while I’m not a mom yet, I can always use some help expanding my palate. : )
KathEats says
Yes support network is so key!! It’s just so much easier to make healthier choices when you are surrounded by those doing the same. That’s one reason why I love our blog online community!
And I’m working on that post : )
Linda @ the Fitty says
Support is absolutely crucial in a fitness journey ^^ and Kath, who knew that by simply getting healthier you’d start a blog, and now you’re making a living out of it?!
Stacey Doty says
WOW…I LOVED this blog and I will definitely check out the show!!! I have been following you for years and have taken your advice many times..You are an inspiration and I just love you!!!
KathEats says
Awww <3
Karlee says
That picture of you in a plank is awesome!
Linds says
Great post! I always found you to be an example of a woman who gets the word “balance” absolutely right. Thanks for sharing about the show, I’ll check out the challenge.
KathEats says
Thank you!
Beth says
I’m glad losing weight was so easy for you, but it isn’t for a lot of people, myself included. I’m a longtime reader, but I found this comment dismissive and dispiriting, especially as you’re in the business of attempting to help people change up their diets and lose weight.
KathEats says
It is a simple process, as I said, but that doesn’t mean it’s easy – even for me.
Dara says
I am a long time reader and I was also pretty offended at this comment. The process is not that simple for everyone. You said it in the post and again in a comment. Good for you that it is that easy for you to keep the weight off, but it’s not for all of us.
Elizabeth says
I’m trying to lose weight right now (3 pregnancies in 4 years has taken a toll on me!) and this sentence stood out to me as well. I believe that most people who are overweight have an emotional connection or even addiction to eating food that comforts them. Everyone knows to eat fewer calories and move more–which is a simple concept–but that plan is very difficult for most people to implement.
Katie says
I am in a similar boat. Two closely spaced pregnancies has taken a toll on my body. I have a one year old and a two year old. I also am not finding it very simple. I am 38 and figuring out what my body needs and how much has been difficult. Kath, can you share some success stories from older readers? Perhaps people can share what has helped them as their body and metabolism has changed? Thanks!
MelanieF says
It’s really not easy. As somoene who has struggled with her weight since first grade I can’t tell you how much I have lost and gained the same weight over the years. I did lose over 70 pounds without regaining it but I am still struglling to lose another 70. The process is not easy, keeping it off either. Every person is different, Everyone knows the basics of losing weight but the emotionnal connection to food and addiction is very real and much harder to tackle.
Kate says
There’s a typo in the title of your post. Bless your heart
KathEats says
And missed by four people! Fixed.
Mel says
Wow, I’ll definitely check this show out! It’s nice to see options like this that aren’t another version of The Biggest Loser.
Your weight loss story is so inspiring too! I wonder though if you’d do an update to focus more on how weight loss/maintenance has changed as you’ve gotten older and have had a child. I know for me losing weight in my twenties was way easier than now in my mid-thirties. What’s changed for you?
KathEats says
This is something I’ve been thinking g about. I don’t think anything physical has changed (yet!) but my priorities have changed a lot. I will ponder for a post!
Audrey says
I just want to say thank you so much for sharing your journey with us! I’ve been reading since I was a senior in high school, and I attribute the healthy living blog community and your blog specifically to helping me become a healthy, well-adjusted adult in my late 20’s. I can relate to a lot of steps you’ve had in your journey and it’s been nice to see someone talk about a realistic approach to health and happiness. Thank you, Kath!
https://jonandaudadventure.wordpress.com/
KathEats says
Thank you for reading for all these years!
Laurie says
What I love about this new show is that they are putting the contestants on a whole food plant-based diet and that is how they are achieving such awesome results. I have been eating this way for over 6 years and find it to be the most healthful eating plan on the planet plus it benefits the animals and the environment as well. Win win win!
Melanie says
I’m glad you posted this! This is a key element of the show that Kath did not include in her post. One of the main themes of the show is that the individuals will be eating a plant-based diet eliminating all animal products. My husband and I follow this kind of diet and have truly experienced several health benefits. Check out biochemist/nutritionist T. Colin Campbell’s book The China Study – quite eye opening.
[email protected] says
Thanks for sharing your story. I’ve been following your blog for awhile and I have enjoyed seeing your progress and where you’ll go next!
Grace says
So well written! I love your blog & thank you, for inspiring me….in so many ways!
Sarah says
The China Study has been largely discredited, unfortunately. A whole foods, plant-centered diet is definitely a good thing to implement, but the China Study is not reliable support for it–and those who do not wish to eliminate all animal products don’t need to feel that they can’t achieve a healthy lifestyle, diet and weight without doing so.
Vidya Jayaram says
Great post! Thanks for sharing! Your blog is a favorite of mine!
http://www.naturalproducts.club/fruits-berries-healthy-nutritious/
Brutus says
Great post and finally someone hits the nail on the head when it comes to weightloss. It starts with nutrition and then exercise. Take responsibility for your actions. If you sit at home and never exercise then eat too much, yes it is your fault and not societies. Get up, out and find some activity in your life. Then most importantly eat healthy with portion control. Fitness and health has to be earned and it is a daily activity. I love it and enjoy life.