A Calorie Deficit And Weight Lifting Routine Helped Me Lose 78 Lbs.

My name is Jenny Chatelain (@jenniie_fit), and I’m 29 years old. I’m from Haiti and was raised in Canada, and I currently work as a respiratory therapist. I lost 78 pounds by staying in a calorie deficit and slowly increasing my weight lifting workouts over the course of a year.

When to losing weight, my biggest struggle has always been the FOOD. It’s so convenient to go out to eat, and I’ve loved eating my whole life. At my heaviest, I weighed 242 pounds.

When I first started my weight-loss journey, I thought I had to give up all my favorite foods and *always* eat healthy foods. I kept telling myself that it was too hard, and I wasn’t sure if I could do it. But my motivation was my health. When I was overweight, I was out of breath simply from taking the stairs. I was always tired. I couldn’t find my size in clothes I liked. I lacked self-esteem.

My turning point came when I was on the bus on my way to school. A lady who was seated asked me if I needed her seat for the baby. She thought I was pregnant.

I was so embarrassed because I wasn’t–I was just overweight. This event made me sad enough to tell myself I couldn’t stay like that. I had already thought about losing weight, but I had not taken any real Thinking about it is not enough–I had to put in the work, stay focused and be consistent.

WAKE UP, HUSTLE & SHINE We all have the same 24 hours it’s always about how you manage your time that matters! Make it count. It’s not about “having time” it’s about MAKING TIME. . Be your own motivation Taking care of myself, make me feel better in every aspect of my life, job ,relationship… everything!!! When you feel good about yourself, you’re more confident, more happy… . I workout for confidence, strength, happiness, stress relief, my loved ones, the feeling of accomplishment, my mental health, my health, gains , how my clothes fit on me and for MYSELF . And YOU Why do you workout ?

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I chose to start by focusing on the amount of calories I was consuming per day. I learned that all I really needed to do to lose fat was to be in a caloric deficit (eating fewer calories than your body burns). I eat protein at each meal, and eat a lot of fruit and veggies. I was able to include some of my favorite foods and treats while staying in a caloric deficit and learning how to control my portions. I’ve never starved or punished myself. This new diet became my lifestyle. I came to the realization that I was struggling to lose weight because I lacked the knowledge of what to really do. Now, I know I can lose fat and still eat ice cream in moderation. This method is the best for me because it’s sustainable.

Here’s what I typically eat in a day.

  • Breakfast:Two full eggs and one egg white omelet with a lot of veggies. Fruits on the side.
  • Lunch:Ground turkey, avocado, broccoli.
  • Snacks: Carrots, cucumbers, almonds or a bowl of oatmeal. I make my oatmeal with water or oat milk and add a banana and chia seeds.
  • Dinner:Grilled salmon, sweet potatoes and green peas.
  • Dessert:Plain Greek yogurt with berries, chia seeds, flax seeds, and honey.

Good nutrition = RESULTS Here’s one of my fave high protein breakfast protein pancakes, egg whites, chicken bacon & fruits. . @womensbest sugar-free maple syrup is now available Perfect to add on your pancakes, waffles, yogurt, oatmeal and more . Ingredients 1 banana 1-2 tsp cinnamon 1 tsp vanilla extract 1 cup oat 250 mL egg whites 1 scoop whey protein @womensbest [?] . 1[?]Mix everything together 2[?] I use cooking spray on my pan instead of butter or oil ( just to save some calories) 3[?] Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot. 4[?] Enjoy . Remember this month nutrition is next month’s body. Take some times to plan your meals. If you don’t eat according to your goals, you can’t expect to reach them. . I wish you a productive week Let’s do this [?]

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I started my workout journey simply by running outside and doing bodyweight exercises at home.

I was working out two days per week when I started and was always out of breath. Slowly and steadily, I increased my workouts to three days and eventually four days per week.

I started to notice results and benefits from my new lifestyle. I had more energy, was sleeping better, had more endurance, and had lost 18 pounds in the first month of changing my habits. I was so happy and all these benefits gave me more motivation to pursue this journey.

Now I work out five days per week, and I absolutely love doing it. I enjoy lifting weights a lot. I train my lower body three times a week and upper body two times a week. I walk a lot, and I also love HIIT cardio.

Happy Humpday quick reminder that @womensbest Black Friday sale is still going up to 70% off. Click the link in my bio to shop . Outfit @womensbestwear . Here’s a great shoulders & triceps workout I did last week with my girl @maha_sfit [?][?] Skull crushers 4×15 [?][?] Over head shoulders press 4×10 [?][?] Reverse rear delts fly 4×15 [?][?] Triceps pushdown 4×15 [?][?] Single arm triceps pushdown 4×20 [?][?] Lateral shoulders raises 4×15 . Work HARD & NERVE give up Have a nice day

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These three changes have made the biggest impact on my overall weight loss.

  • Change one:I bought a journal and wrote everything down.Write down everything from food intake to workouts. Seeing those accomplishments give you motivation that the scale can’t. Write how you feel every day. It really helped me to stay motivated and keep a track of my progress.
  • Change two: I planned my meals in advance.You’ll be surprised to see how this can make a big difference during your journey. Always have healthy snacks and meals with you whenever you go out. When you cook at home you have control of the calories and ingredients, and of course, you’re saving money.
  • Change three: I focused on and staying in a caloric deficit.Nutrition is the key to successful weight loss! You can’t outrun your fork. Learn portion control. Watch sneaky calories (like sauce, oil, butter, mayonnaise). Limit liquid calories. Drink a lot of water. Add more fiber (like veggies) and protein to keep you full. To lose weight you *must* be in a caloric deficit.

Dedication has no limitations Still probably one of my all time favourite transformation. Had to bring this back up if anyone’s lacking motivation right now. Skipping the gym today because of the cold weather is not how you gonna reach your goals [?] Im telling you if you gonna have an excuse for every situation you won’t reach your goals !!! Nobody ever got stronger or in shape by thinking about it. They did it !! So pack your gym bag and let’s go YOU CAN DO IT !

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I’ve lost 78 pounds in one year.

When people see my , they think everything has been so easy for me. But I want people to know that I had moments of discouragement where I used to step on the scale and think: “All this effort to only lose ONE pound this week?!” I almost gave up at some points in my journey because I couldn’t break a plateau. With time, I’ve learned to appreciate every little bit of progress. These end up being big results with hard work and consistency.

#tb Once you start seeing the results of self improvement, it really becomes addicting. You start falling in love with the person you’re becoming, the places you’re going, the things you’re doing & it motivates you to work even HARDER! Keep working hard, consistency looks great on you . Happy Sunday fitfam Be ready to crush your goals this week

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Never give up because it seems to be too difficult. Stay patient, adjust your plan, and push harder. You’ll get there. Hard work will always pay off. This journey transformed me physically, but also mentally. I’m stronger, and I’m able to help other people now. I am more patient and feel a lot more confident about myself. I want to tell everyone who is struggling right now to never give up.

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