Small changes add up to 50 pound weight loss for Lindy

LindyWhen 36-year-old occupational therapist Lindy Schoch decided to do a weight management campaign a year ago, she was feeling kind of blah.

Her energy was down. She was carrying too much weight. And even though she was working out five days a week, her scale wouldn’t budge.

Schoch consulted with a member of the wellness team and registered dietitian Laurie Ledford to come up with a solution.

“I thought I was eating healthy – and I was – but you can eat too much even if it is healthy,” she said. “Decreasing portion control was a big key for me. The important thing is to take small steps instead of trying to do everything at once. You don’t want to feel overwhelmed.”

Over the course of the year, without making drastic changes, Schoch lost 50 pounds, with a goal of another 30 by her spring 2019 wedding.

Here’s what helped:

  • Breakfast: She swapped out her breakfast Greek yogurt for one that has half the sugars and all the protein. She supplements her breakfast with two hard boiled eggs.
  • Lunch: She stopped putting cheese and ranch dressing on her six-inch submarine sandwiches – stuffing them with flavorful vegetables, pickles and pepperoncinis instead – and switched to flatbread instead of sub rolls. Over time, she switched to salads with chicken and avocado, forgoing the sandwich altogether.
  • Snacks: Ledford told her she should eat something in between meals so she wasn’t ravenous for her big meals, since that makes it harder to control portions. She takes an apple or banana for a quick snack in between meals.
  • Drinks: Sodas are rare for her. She usually opts for unsweetened tea. She did have to completely give up coffee. “I actually hate coffee, but I love creamer. I had to give up coffee because I couldn’t have it without half a cup of creamer in it. That helped cut out a bunch of fat and sugar calories.”
  • Sugar: She’s the first to admit she’s a cookie fiend. And she likes chocolate. And while she’s pretty disciplined about steering clear of office goodies, she has learned one important lesson: “If I really want a piece of chocolate, I will have it. When you crave it, have one of that item and have it right away when you first feel like having it. I’ve made the mistake of trying to resist and then later, eating too much of something because I’ve been wanting it all day.”
  • Be patient with yourself. “Six weeks into my 12 week program, I had done all this and I hadn’t lost one pound. Not one. This is where people get discouraged, because they make changes for a certain time and they give up, but your body needs time to adjust to the changes you’re making. By the twelfth week, I had lost 11 pounds and then it just poured off, six pounds every other week.”
  • Let technology help. There are a lot of fitness apps on the market, but Schoch particularly likes My Fitness Pal, a free app that logs her caloric intake and activity levels and helps her stay on track for her long-term weight goal.

“I don’t deprive myself and I’ve found that what I’m doing now is sustainable,” she said. “I feel lighter now. I can run and it’s less taxing. I have more energy and I feel good about the direction I’m heading.”

TMC Wellness offers one-on-one appointments and small group counseling with a registered dietitian or exercise physiologist. 

Comments

  1. Anonymous says:

    You are in great hands with Laurie Ledford. She’s the BEST! You will definitely reach your goal weight with Lauries guidance. Best of luck.
    Mary H Kmak

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