Elizabeth (@EPG_Fitness) started losing weight by going to the gym. She wanted to lose weight so she could move better at work. She didn't tell anyone that she was losing weight until she had gone from a size 16 to a size 8. She has lost over 90lbs!

She started in nutrition by going on a liquid diet for a year. She realized she has high sensitivities to gluten and dairy. Her boyfriend guided her to start eating more whole food, salads, greens, ect. Now she uses better food to heal her body.

For activity, she started by using the gyms treadmill 7 days a week. Now, she is doing more weight lifting and seeing her muscles grow!

Elizabeth noted she has suffered from depression and bipolar. I actually have suffered from these mental illnesses as well. It's clear her honesty and self awareness has played a major roll in her weight loss success.

I want to thank Elizabeth for taking the time to speak with me. Be sure to follow her @EPG_Fitness.

Emma (@Emiliou93) was diagnosed with type 2 diabetes in July 2018. Then she was diagnosed with PCOS. Something she's struggled with for the past 10 years. She had gastric sleeve surgery in October 2020. Since then, she's lost 42 pounds!

Her portions sizes have been a major reason why she has lost weight. She has also started using Hello Fresh which delivers meals to her door. This makes it easier to cook without much planning. Emma also used to be a secret eater. Meaning, she would log what she ate but would leave out items. Once she started taking blood sugar levels, it was hard to keep foods out.

For exercise, she will spend time walking daily. She is currently trying to walk over 50 miles this month.

We talked about the difference between yo yo diets and actually losing weight. She said when she yo yo dieted, she was looking for the quick fix. And also made big changes in a short period of time like fasting or limiting her caloric intake to 700 calories. Things, that were either too drastic or unsustainable. Emma also talked about doing weight loss for herself. And that before, she listened to other people's opinions too much. She turned this weakness into her strength!

I want to thank Emma for taking the time! Be sure to follow her @Emiliou93 on instagram.

-Jason Tizzano

Talita had a hysterectomy, type 2 diabetes, and started becoming an alcoholic when her husband said she wasn't living up to their marriage agreement of growing old with him. This was her wake up call. After, she did lots of research. Committed to change her situation. Started the keto diet. Since February 2019 she has lost 190lbs!

She went head on into keto. She posts videos and photos about keto on her YouTube channel and Instagram. She recommends doing a lot of research on your own before starting weight loss. She provided an amazing analogy comparing a diet to marriage. You don't meet someone, then skip engagement and marry them the next week. You meet them, date for a while. If things go well, then you eventually get engaged, and eventually get married.

This is the same for losing weight. You commit to learning how to lose weight. You date for awhile doing research and honing your diet. Once you find exactly what you like, get engaged. Then, once you are really in love with that diet. Worked through the mental aspects, marry it and start losing weight.

This may seem silly, but it's how people lose weight. This analogy cleared everything up for me. Almost everyone goes into weight loss wanting a quick fix. It's not how it works. The is the long fix that takes time, dedication, and commitment. Weight loss starts in the kitchen, and this is the best way to find the food that is best for your body.

Talita hasn't done much exercise to lose weight, which is great to hear as the stereotype is you need to workout constantly. She does fast and is currently doing OMAD.

She said plateaus are good because it means your body is changing for the better.

I want to thank Talita for taking the time to speak with me! Be sure to follow her on Instagram @Shrinking.with.Keto. She also has a YouTube channel call "Shrinking With Keto."

-Jason Tizzano

Tyler (@Tylers_Keto_Life) hit a breaking point in February 2020. This motivated him to change his behavior. After trying different  diets over the years, this was the last time he'd try a diet. He started with keto as his brother who's a trainer was able to help him. He hasn't looked back and has since lost  95lbs hoping to 100 shortly!

Tyler's juggernaut has been keto. His doctor told him you maintain your weight at the gym and lose weight in the kitchen. Tyler eats 20 net grams of carbs and 28g total each day. He used to eat around 5000+ calories a day. Now his max in a day is 2300 which he usually doesn't reach. He records what he eats using the app "Carb Manager." He did this when he started his diet and continues to do it to this day. The app can also scan food at the store and tells you if it's keto friendly or not. Tyler eats smaller portions than he used too but never feels hungry.

Tyler hasn't done much exercising. It's amazing how being diligent with your diet can help you lose weight without needing much exercise. This is especially true the more you weigh. Tyler just joined a gym and is looking forward to seeing how the gym impacts his weight.

Tyler has seen major improvements in his life in regards to his mental health. He is finally liking the person he is today.  He is enjoying the process and derives happiness from his supporters. I am looking forward to watching Tyler's journey progress!

I want to thank Tyler for taking the time to speak with me! Be sure to follow him on Instagram @Tylers_Keto_Life

-Jason Tizzano

Samantha (@SammysTransformation) started losing weight in February 2018 after having weight loss surgery. She was motivated by having diabetes and cancer that run in her family. She was also coaching her kids in track, and realized she couldn't run herself. Since 2018 she has lost 100lbs!

For food, after surgery she was eating 600 calories a day. Now she eats around 1200. She has 3 meals each day, eating much smaller portions. She also has to pay really close attention to her stomach. If she eats too much, it's really uncomfortable.

For exercise she really enjoys going on runs outside. Even going on runs in the winter! She can run near 7km which takes about 45 minutes for her.

Before she lost weight, she didn't like looking in the mirror and felt depressed. Weight loss has absolutely improver her mental health. She finds joy hiking and exploring with her kids. She feels accomplished for weight loss and is looking forward to staying healthy for the rest of her life!

I want to thank Samantha for taking the time to speak with me. Be sure to follow her @SammysTransformation on Instagram!

-Jason Tizzano

Sylwia started losing weight after one of her kids friends told her child that she was fat and ugly. Someone else made a comment about her looks so she started losing weight with "Slimming World" about 2 years ago. She has lost 22kg or roughly 48lbs!

Since she started losing weight, she has found substitutions with food like lean meat or fat free food. She has found lots of recipes on Instagram that have helped her experiment with food as she likes variety. When she eats, portions are not as important as eating with a plate covered in 2/3 vegetables. She will still have a diet pop along with lots of water.

For activity, she enjoyed going to a gym with classes and fun music. Since gyms are closed, she has started running using an app that helped her work up to running for 30 minutes straight in a  9 week period.

With weight loss her mental health has improved. She loves herself more and is happier. She enjoys her work and putting a smile on other people's faces.  She said she "kills them with kindness." I love that. She has even inspired some of her coworkers to think about their health.

I want to thank Sylwia for taking the time to speak with me. Be sure to follow her @sw_sylwia_h1981

-Jason Tizzano