Transformation of the Day: LaToya lost 59 pounds by turning complacency into consistency. She struggled with her weight for years after giving birth to her second child. Changing her lifestyle meant adopting healthy habits, like maintaining a calorie deficit and doing HIIT and weight training.

I suffered from being overweight for about 3 to 4 years after having my second child. Now, I want to be an inspiration and some sort of motivation for women who think that they can’t do it. I thought I’d never lose the weight. I became somewhat complacent with the fact that I’d never get back to my pre-pregnancy weight. However, through hard work and consistency, I now look better in my 30s than I did in my 20s.

When did you start your journey?
I technically started my journey about four years ago. That’s when my weight started to become a problem and grew from there. I got serious and consistent last year, at the beginning of February.

What was your starting weight? What is your current weight?
When I started, I weighed 205 pounds, and I currently weigh 146 pounds. I’m on a journey of shredding fat and growing muscle now.

What is your height?
I’m 5’5.

Latoya before and after

How did you change your eating habits?
I cut out processed foods and traded them for whole woods. My rule of thumb was to buy 85% of my food from the outside perimeter of the grocery store. That’s where I’d find the whole foods, meat, and dairy substitutes.

I cut out all dairy, and that decision helped so much with my weight. I also found out I have a dairy intolerance, and dairy flares up the cystic acne that I’ve had for about 21 yrs. I never knew that until now. So, it was kind of like killing two birds with one stone.

I’m a sugar addict, so sugar was too hard for me to give up completely. I traded out all refunded sugar for xylitol. It is a sugar alcohol that tastes like sugar but doesn’t raise your blood sugar levels like regular sugar. Xylitol also doesn’t trigger your insulin. I also used honey, coconut sugar, and 100% maple syrup when I was desperate for a sugar fix.

I completely cut out rice for the first 6-7 months. I got rid of all wheat products that weren’t made from sprouted grains. For bread, I switched entirely to Ezekiel bread. I cut out peanut butter and replaced it with PBFit. I cut out eggs and replaced them with egg whites. I had a low-fat, high protein smoothie once a day (twice now that I’m building muscle).

Since I wasn’t in a “rush” and trying to enjoy the process, I gave myself a cheat meal or dessert once a week. I never did a whole cheat day or weekend. I drank half my weight in water, and intermittent fasted at least 3-4 days a week (more if I could). And since I was eating for weight loss and intermittent fasting, I was naturally in a caloric deficit.

I used the My Fitness Pal app to make sure I stayed within reason with my macros. I take BCAAs religiously to help give my muscles the proteins they need to grow while staying in a deficit. I also swear by my ACV detox drink. I drink it on an empty stomach in the morning, and for the first year, I did it every night before bed as well. Recipe: 2Tbs of ACV, 1-2tsp honey, a whole lemon, 8oz of water and down it.

Latoya before and after

What did your workout routine consist of? How often did you workout?
I worked out four days a week at most to get these results. Today, I still work out four days a week, because I find my body responds well if I give it a good amount of recovery time. I did 15 mins of HITT cardio on the elliptical or stair master, followed by high-weight weight training for an hour afterward.

Currently, I do HIIT for about 8 minutes, then weight train for about an hour and a half to two hours. Before the current shutdown, I did 20 minutes in the sauna after all workouts. I also do a 10-minute ab workout before I start my weight training (I don’t enjoy ab exercises, so I get them out the way in the beginning). I also stretch fully before and after working out.

What is the biggest lesson you’ve learned?
The biggest lesson I learned would also be my number one advice for women: Be consistent! If I would’ve been consistent in the beginning with eating, working out, etc., it wouldn’t have taken me so long.

I also tell women that it’s ok if you’re not there yet. It’s a marathon, not a race. Transformations take time, that’s why they’re called transformations. It’s something to take pride in and enjoy. Fully enjoy the process. Enjoy your body at every single point. Your body’s going to go through changes and watching it change right before your eyes can push you to achieve goals you never thought you’d be pushing for.

Also, stay off the scale. It can be misleading. Take pictures and take your measurements. Don’t compare yourself to anyone’s journey! You have no idea where they started or what they’ve had to go through. Be your own body goals! Be your own fitness journey, and have FUN!

Instagram: @transformingtoya

Latoya before and after






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