While losing weight might feel like a huge undertaking – especially for those who have more to lose – small lifestyle changes can make a big difference.
A slimmer who shed a whopping 5st 10lb in nine months revealed the diet rules that worked for her on her journey.
Amy Fritz shared that while she was active and healthy in her younger years, the weight “crept on” her when she graduated, settled down and got married.
But it was only when she had three children in three years that the numbers on the scales rocketed, which was compounded by the pandemic and leading a less active lifestyle.
‘I will say, I aimed for – and still do aim for – high protein’
YouTube / Amy Fritz
At her heaviest, the slimmer weighed around 230lb (16st 6lb) and noticed that it started to impact her health.
But Amy was able to make a huge transformation with some simple changes including tracking her calories, telling a loved one about her journey, swapping sweet drinks for water and revamping her diet.
The slimmer said: “I did not follow a specific diet. I did not follow keto or carnivore, low-carb, paleo – anything like that.
“I will say, I aimed for – and still do aim for – high protein. Right now, I aim for about 100 grams of protein a day.
“That is crucial for fat loss, and I’m also lifting more weights now so it’s beneficial in that aspect.”
A dietician shared that protein is “incredibly important” for weight loss, advising slimmers to eat between 20 to 40 grams of “high biological value protein” in most of their meals.
“High biological value protein” includes meat, poultry, fish, eggs, dairy, soybeans and tofu.
According to the experts at Harvard Health, the best protein sources are beans, peas and lentils, nuts and seeds, lean meats, fish, dairy products and soy products.
Amy also revealed that she upped her fibre content when she started her weight loss journey, enjoying more raw and cooked vegetables, fruits and whole grains.
Fibre is satiating, so slimmers are less likely to reach for unhealthy foods after having a fibre-rich meal.
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Amy filled her plates with proteins and veggies
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They also tend to be low in calorie density, meaning they have fewer calories per gram of food.
At dinner time, she aims for a “lower carb diet”, sticking mostly to lean meats and veggies because it makes her “feel better the next day”. Most of her carbohydrates are enjoyed at breakfast and lunch.
Amy didn’t deprive herself though, enjoying sandwiches and bread if she fancied it. She just made sure she tracked them. However, she did try to cut out fried and processed food.
The slimmer also shared her “number one tip” for weight loss, revealing that it was the “first thing” she did on her journey.
While Amy did make an impressive weight loss transformation, she stressed that she is not a healthcare professional, and urged fellow slimmers to seek medical advice before changing their diet and lifestyle.
