If you’ve ever lost weight, you know firsthand how much discipline and willpower it takes. One man decided to go on this journey to lose weight naturally and ended up losing about 200 pounds! He now works as a fitness coach to help others with their own fitness efforts. Here’s Denis’s inspiring weight loss story.
“My initial weight was more than 400 pounds,” he says. “I didn’t notice health problems, but without changing myself, problems would definitely appear.”
Denis finally decided to take matters into his own hands and reverse any underlying health issues. He wanted to feel vibrant and energetic instead of sluggish all the time. So, Denis joined a gym and started lifting weights, focusing mostly on increasing strength and burning fat.
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“I saw the results, and that gave me the strength to move forward to the goal,” he says.
After losing about 100 pounds, he noticed a significant increase in muscle mass, proving that his hard work had paid off.
Denis’ reveals how he lost weight
“I advise everyone to start right now; the taste of victory is much delicious.” We couldn’t have said it better ourselves!
On his Instagram page, it looks like he’s taken his love for weightlifting to the next level, participating in competitions. He also has taken up boxing and biking in his spare time. For Denis, life feels amazing now after losing weight; he feels much freer and happier now.
On his website, he offers coaching and training advice for anyone wanting to lose weight. He helps people figure out the proper diet for their weight loss goals and formulates a workout plan. Denis also teaches people how to have a better attitude toward food, as we often have an unhealthy relationship with it today. Finally, he gives people a long-term nutrition plan to make sure to stick to their goals.
In some of his packages, he also offers supplement advice for people wanting to get additional nutrients in their diet. When Denis isn’t training in the gym, he likes to work out at local parks. He uses the bars to do pull-ups or tricep dips and does workouts at home occasionally as well.
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You can get active in any way you choose; make sure to pick activities you enjoy and stick to. If you don’t like the gym, you can always take up running, biking, swimming, hiking, or even dancing! The most important thing is to get moving and clean up your diet as well.
Here are some general tips if you want to get healthier:
Depending on your goals, you’ll want to eat in either a caloric surplus or deficit. If your goal is weight loss, you want to eat fewer calories than burn consistently to achieve a deficit. On the other hand, if you want to gain weight, make sure to eat in a surplus most of the time.
Here are some other changes noted by people who lost weight.
1. Look at it as a lifestyle change
Don’t follow another trendy diet or workout plan that promises quick results. Your body will often not tolerate the sudden changes well and will want to gain back the lost weight. Instead, focus on making gradual changes to your lifestyle, such as exercising and eating healthier. You’ll notice the difference over time, and you’ll feel more accomplished by doing things the right way.
2. Get enough aerobic exercise
Aerobic exercise includes anything that gets your cardiovascular system pumping. This includes brisk walking, running, swimming, cycling, or sports. The American Heart Association recommends getting around 2.5 hours of cardio each week. Not only will aerobic exercise improve your heart health, but it also lowers the risk of high blood pressure, obesity, and other diseases.
3. Walk every day
Walking is a wonderful exercise because it gets your whole body moving if you’re just starting. Also, if you choose to walk outdoors, you’ll get to enjoy nature and benefit from the relaxing environment. Plus, the sunshine doesn’t hurt, either!
4. Take smaller portions
The average plate in America is around 14” wide. When you get your plate out for a meal, you naturally want to fill it up. So, the remedy for this is to choose a smaller plate size. This way, you can control your portions and still feel full without getting stuffed. This tip is key for anyone who ever lost weight!
5. Eat heart-healthy fats
Healthy fats include avocado and olive oil, nuts, seeds, avocado, and ghee (clarified butter). Using canola, lard, and vegetable oils frequently can cause inflammation because they all have high unsaturated fat levels. Even coconut oil should be used sparingly, as it also has a lot of unsaturated fat.
6. Get more fiber in your diet
You can get fiber from fruits, vegetables, whole grains, and legumes. Not only does fiber keep you full, but it also helps your digestive system run smoothly. Eating diets high in fat or sugar can cause your digestion to slow down, leading to disease. People who eat more fiber tend to have better gut health since the microbes feed on fibrous foods.
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7. Add spices to your meals
Adding spices like cinnamon, ginger, chili powder, cayenne pepper, cumin, and turmeric can make eating more stimulating. You’ll be less likely to overeat when you use spices because they decrease your appetite. Not to mention, they also can increase your metabolism because of a compound call capsaicin, which helps with lost weight.
8. Get more sleep
In many countries today, people suffer from chronic sleep deprivation. They stay up too late watching Netflix or scrolling their phones, which interrupts sleep due to the blue lights. For optimal sleep, make sure to turn off technology a couple of hours before bed and have a regular sleep schedule. Prioritize your sleep because your cells heal and rejuvenate during this time, helping your body and mind function properly.
Final thoughts: Denis lost weight, and you can too!
Weight loss doesn’t happen overnight; it takes consistent effort to see any results. However, if you keep up a routine day after day, you will start noticing a difference soon enough. Denis’ story of how he lost weight shows us what is possible if we take that leap of faith and move closer to our goals.