My name is McKenzie Colf (@minimizing.mckenzie), and I'm 22 years old. I live in New York, and I’m a surgical technologist. After struggling with depression, I got on medication and felt like I was able to start taking care of myself. By following a CICO diet and weightlifting and running, I lost 100 pounds in a year.
I have tried and failed so many times to lose weight. I would get discouraged and give up when I didn’t see results quick enough. I also had a food addiction, which was one of the hardest things to admit.
In January of 2016, I had ankle surgery and had to completely re-learn how to walk again. I joined a gym for the first time in May of 2016 and loved it, and I learned a lot about exercise through personal training sessions. But I never stuck with a routine and kept putting on weight. At my heaviest, I weighed 270 pounds.
I hated going shopping because it would make me so depressed. Nothing ever looked good. I was stuck with the clothes that fit, not the clothes that I thought were cute and stylish. I also had no ambition to do anything, and it started to take a toll on my relationship.
I started taking an antidepressant to help my mental health and felt so much better. That's when I chose to turn my life and health around.
I knew I needed to make the change once and for all or else I would probably live the rest of my life unhealthy. I also wanted to have a healthy pregnancy when the time comes, be active with my kids, and set a good example for them. I started my journey on May 1, 2019, when I was 21 years old. I had had enough of feeling so yucky all the time.
#transformationtuesday has officially become my favorite day! This one is a little different considering the first picture isn’t me at my heaviest! The picture on the left was just in September🤯 I had lost around 60 ish pounds already. I was feeling so great in both of these pics! Doing better for your body physically is automatically doing better for your body mentally! ☺️ • • • • #weightloss #weightlossjourney #weightlosstransformation #weightlosscommunity #fitnesstransformation #lifestylechange #dedication #determination #discipline #inspiration #motivation #cico #countyourcalories #countyourmacros #cardio #exercise #fattofit #healthylifestyle #transformation #healthy #happy
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on Jun 23, 2020 at 7:09am PDT
I started counting my calories through MyFitnessPal because I’d used this method all the other times I gave weight loss a shot. I knew what to do and felt comfortable with calorie counting. I also paid close attention to my daily macros. I educated myself and adopted the calories in, calories out (CICO) method. It made sense to me.
I also did lots of research on TDEE (or total daily energy expenditure) and figured out what worked for m and my activity level as a daily calorie intake. I chose something that was going to be sustainable for a lifetime. I'm still learning every day! Fixing my relationship with food will be something I do for the rest of my life. I don’t like to say I'm "on a diet." I've simply made a change in lifestyle.
I’m sure y’all are already aware that it’s #facetofacefriday! Omg. I cannot even tell y’all how great it is to be able to take a selfie without having to tweak the angles to make my face look thinner! I can take a selfie now at just about every angle and not be disgusted with it. Also, it’s nice having a jawline😌😊 • • • • #weightloss #weightlossjourney #weightlosstransformation #weightlosscommunity #fitnessjourney #lifestylechange #healthylifestyle #dedication #determination #discipline #inspiration #motivation #countyourcalories #countyourmacros #caloriedeficit #fattofit #cico #healthy #happy
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on Jul 24, 2020 at 8:45am PDT
Here’s what I eat in a day.
Breakfast: Whole-wheat English muffin with natural peanut butter and organic strawberry jam, or a bagel thin with light cream cheese. I almost always have a chocolate Premier Protein shake in the mornings as well.
Lunch: One of my favorite lunches is a sausage and potato bake that I make. It has white potatoes, Hillshire Farms smoked turkey sausage, bell pepper, and onion in it. I mix it all together and bake it, then I add Frank's Red Hot Buffalo sauce when it's done. I also make a lot of different soups. They’re easy to meal prep and reheat at work.
This is my first ever attempt at @mybizzykitchen’s skinny pizza dough and it’s so worth it! 😍 It was my first time making any sort of dough so the rolling-out part needs work but that’s what practice is for! Started out getting melty in the oven and finished it on the grill to crisp it up🤤 This whole pizza is 568 calories! ~140g skinny pizza dough ~62g Don Pepimo pizza sauce ~56g part skim mozzarella cheese ~16 slices turkey pepperoni ~1 oz. onion, green bell pepper, and banana peppers ~8g sliced black olives • • • • #weightloss #weightlossjourne #weightlosscommunity #foodie #pizza #fattofit #cico #countyourcalories #countyourmacros #caloriedeficit #healthylifestyle #lifestylechange #ilovepizza #healthy #happy
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on Jun 3, 2020 at 4:32pm PDT
Dinner: Right now I’ve been eating fajita seasoned chicken breast with peppers and onions. I’ll either wrap that in a La Banderita Carb-Counter wheat wrap with fat-free cheddar cheese, light sour cream, and salsa; or I'll replace the wrap with white rice and add the same toppings.
Dessert: I’ll usually have a Built bar for dessert—sometimes cold, sometimes microwaved for 10 seconds with fat-free whipped cream on top. I also love Halo Top ice cream once in a while.
Dinner tonight was so yummy and so filling!😍 •sweet italian sausage patty •peppers and onions •schmidt old tyme 647 roll •1 russet potato air-fried w/ garlic, garlic powder and rosemary •15g light mayo •5g yellow mustard •30g no sugar added ketchup Total of 415 calories! 🍔🍟
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on May 23, 2020 at 4:29pm PDT
I also started working out right away.
I went full speed ahead into exercising five days a week. I started doing 30 minutes on the treadmill and alternated between upper body and lower body days. I would just use the machines I was comfortable with at first. At the beginning of 2020, I discovered Mari’s Fitness Guides, and I started doing Resolution Guide 1 in the gym. These guides really expanded my horizons in the gym.
The first picture is when I first signed up at planet fitness in September 2018! I didn’t actually commit to my weight loss journey until May 2019. I’m so proud of myself for actually doing it this time☺️ Best thing I’ve ever done🙌🏻 • • • • #weightloss #weightlossjourney #weightlosstransformation #weightlosscommunity #facetofacefriday #fattofit #lifestylechange #healthylifestyle #dedication #determinatin #discipline #inspiration #motivation #cico #countyourcalories #countyourmacros #caloriedeficit #fitnessjourney #fitfam #healthy #happy
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on Sep 11, 2020 at 8:45am PDT
I went out of my comfort zone and used new machines and stepped foot into the free weights zone in the gym. I started to really enjoy weightlifting! I also started running. I signed up for a 5k in April, but it got cancelled due to COVID. When COVID hit, I absolutely hated the idea of working out at home, so I started running outside at a local park.
Right now, I still work out five days a week at the park, and I do walking/running intervals for about three miles each day. I’m very eager to get back into weightlifting in the gym, though.
These three changes have also made a huge impact on my overall weight loss.
I stayed dedicated. Don't give up! You won’t see results right away. Just don’t quit. It takes dedication to yourself, discipline, and determination to change your life. It will not happen overnight—you have to be prepared to be in it for the long haul.
My meals this week! Enjoy 😊 Breakfast Sandwich: 286 cals -1 egg -1 @jimmydean turkey sausage patty -1 Slice @velveeta cheese -1 @thomasbreakfast 100% whole wheat english muffin Lunch: Taco salad (again😋) 270 cals. -85g romaine -3oz. taco seasoned 95/5 ground beef -14g @kraft_brand fat free cheddar -1oz. roma tomato -1oz. red onion -93g corn -30g salsa -30g lite sour cream -1/4 lime Dinner: General Tso’s chicken w/ broccoli and white rice-420 cals (if y’all want the recipe let me know!) Snackies: 300 cals -1 @jimmydean turkey sausage patty paired with 30g @smuckersbrand sugar free syrup -2 Sugar free jellos -2 cookie dough @imbuilt bars
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on Aug 30, 2020 at 5:33pm PDT
I didn’t deprive myself. When I first started I would refuse to eat what everyone else was eating because it wasn’t healthy. Going to restaurants was miserable because it was difficult to make good choices while everyone around me wasn’t. Now, I have a good time, I enjoy the company I’m with, and I don’t stress about eating one meal that's off track. It’s very freeing. Don’t stop yourself from having a good time at family outings or holidays and parties. Just eat what everyone else is, in moderation. Get back on track the next day/next meal. I don't overthink it and II don’t punish myself. It's fine!
I took measurements and progress pictures. I did not take progress pictures until a month into my journey. Although my body didn’t change a whole lot the first month, I still wish my first progress photos were taken on day one. It has helped hold me accountable and also be proud of my progress.
Happy #transformationtuesday! Pic on the left was from our cottage last year. Fast forward 11 months and 55 pounds later—>we have the pic on the right! Fun fact: The last few years I’ve resorted to wearing hats to cover my face in the sun because no matter how much sunscreen I used on my face my chubby cheeks still got burned all the time. Now, my cheeks aren’t AS chubby and my face doesn’t get burned easily anymore, therefore no hat was used😊 • • • • #weightloss #weightlossjourney #weightlosstransformation #weightlosscommunity #fitnessjourney #lifestylechange #healthylifestyle #cici #countyourcalories #countyourmacros #caloriedeficit #fattofit #cardioishardio #dedication #determination #discipline #inspiration #motivation #healthy #happy
A post shared by McKenzie ⬇️100lbs & counting✨ (@minimizing.mckenzie) on Jul 14, 2020 at 6:58am PDT
So far, I have lost 100 pounds, and it took me one year.
Taking a leap of faith last May was the best decision I have ever made. I am a completely different person now. I’m happy, cheerful, and confident. I feel so amazing, and I'm not sluggish like I used to be. I perform better at my job as well. Losing 100 pounds has changed my life completely for the better.
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