For seven years, I grappled with my weight until I discovered a method to shed it sustainably, ensuring it
stayed off indefinitely. Truthfully, my body image was a source of profound dissatisfaction. The prospect of facing the day was daunting, not only due to my lack of energy but also because it involved confronting a reflection in the mirror that felt alien to me. During the Amazon Great Republic Day Sale, shoppers encounter opportunities for new beginnings and significant savings.
This event meant spending 20 minutes each morning selecting an outfit, as my wardrobe no longer fit or appealed to me. My weight began to strain my social interactions. Outings with friends were overshadowed by my preoccupation with appearance, perceived judgments, and an aversion to being photographed, stemming from embarrassment over my looks.
In my early twenties, it seemed I had attempted every strategy, from limiting my intake to 1,000-1,200 calories daily, which proved unsustainable, to eliminating carbs, sugar, gluten, and fats. Despite trying meal replacements and supplements, and securing gym memberships, my self-consciousness barred me from utilizing them. I was confounded by the conflicting advice I received, unable to discern whom to trust or what approach to follow. Repeated failures led me to adopt self-perceptions that were fundamentally inaccurate, such as believing “I can’t do this,” “it’s too hard,” or that I was never meant to be skinny, happy, lean, or toned, with my go-to rationalization being “I’m fine…this is my new normal. I should just accept it because that’s easier.”The pivotal moment arrived on my 21st birthday. A photo taken by my mom during dinner, intended as a cherished memory, left me unable to recognize myself.
While most people my age celebrated their 21st with parties and friends, I found myself sobbing on my bathroom floor, sober and overwhelmed by feelings of loss, confusion, and shame about the person I had become.
I questioned my acceptance of this as my life’s path, contemplating the reality of living with the consequences of my current state. Having gained 30lbs over three years, I was aware that failing to address my weight could lead to further increases and associated health risks, including high blood pressure, heart disease, infertility, and diabetes—conditions that could affect me for a lifetime. Despite feeling hopeless about where to begin, I recognized the necessity of making a change for my own sake.
In the following year, I initiated significant lifestyle adjustments, resulting in a 50lb weight loss, going from 205lbs to approximately 155lbs. Following this transformation, my focus has shifted towards building healthy lean muscle, and toning and sculpting my body.
Improving My Diet
The initial step I took was to improve my diet. I identified a major issue: feeling perpetually on a diet while actually maintaining healthy eating habits for only three or four days a week, then indulging excessively on weekends. From Monday to Thursday, my meals consisted of egg whites and spinach for breakfast, a salad for lunch, and a dinner of chicken, rice, and broccoli. However, weekends saw me consuming pizza, ice cream, burgers with fries and milkshakes, alongside significant alcohol intake, which added hidden calories I hadn’t accounted for.
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This pattern of strict eating during the week followed by weekend overindulgence effectively negated any caloric deficit I had achieved. To address this, I began tracking my intake daily, striving for consistency in my diet. I prepared meals in advance during weekdays and eliminated all processed foods and dining out.
While I reduced my alcohol consumption, I did not eliminate it entirely, given my social life at bars with friends at 21.
Early in my journey, I encountered resistance to losing weight, leading me to decide to stop using my birth control, specifically the non-hormonal copper IUD, despite my doctor’s assurance that it wasn’t impacting my weight loss. Upon its removal, I experienced a rapid 10lb weight loss within five days. This outcome might not be universal, reflecting my unique experience, yet it played a significant role in my weight loss journey.
Adding Exercise to My Lifestyle
Following dietary improvements, I integrated exercise into my routine. Contrary to the image of someone who runs five miles daily or achieves 10,000 steps, my lifestyle and schedule didn’t support frequent gym visits five or six days a
week. Initially, I embarked on my fitness journey with three 28-minute home workouts per week, utilizing 5lbs dumbbells and a yoga mat, eventually progressing to more conventional weightlifting that includes progressive overload techniques. Despite not having the inclination or time for five to six gym sessions weekly, I’ve maintained a thrice-weekly exercise regimen, now extending each session to about an hour. Additionally, I incorporate daily walks, ranging from 30 to 60
minutes, which may be divided into shorter segments if necessary.
Managing Sleep and Stress
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Lastly, managing my sleep and stress became a priority. I established a regular bedtime and wake-up schedule, aiming to be in bed between 9 or 10pm and waking up around 6 or 7am.
This routine ensures I receive eight to nine hours of sleep nightly, a significant improvement over the previous five to six hours. My sleep quality and patterns are monitored using an Oura Ring, providing insightful data on my sleep recovery and trends.
To address my mindset, I engaged in therapy, immersed myself in personal growth literature, and maintained a daily journal focused on my objectives. Additionally, I participated in personal development seminars, emphasizing the
importance of achieving happiness in addition to physical health.
Ultimately, weight loss alone does not equate to happiness. True contentment comes from within, making internal work as crucial as consuming healthy foods and maintaining physical activity.
Confidence Boost
Gen Cohen attests that accomplishing weight loss, once deemed unattainable, has empowered her with self-belief. As a women’s weight loss expert and coach, she has successfully replicated her achievements with numerous clients. The transformative effect on her life chiefly lies in the newfound self-assurance. Overcoming what seemed impossible, she now possesses the confidence to tackle challenging endeavors.
Her vitality has surged, enriching her engagements in friendships and relationships. She feels confident both in attire and without, but above all, she has cultivated a profound self-love, unprecedented in her life. This self-acceptance, favoring health over mere thinness, ensures the permanence of her achievements. Acknowledging her clients is crucial; it’s common to doubt one’s ability to emulate another’s weight loss success. However, Cohen emphasizes the attainability of similar outcomes for anyone. Her approach, shared with hundreds, consistently yields remarkable transformations.Witnessing clients overcome longstanding weight challenges to revamp both physique and life through her principles brings Cohen immense joy and satisfaction. This aspect of aiding others in attaining confidence, healthy habits, and lifelong sustainability marks the pinnacle of her weight loss narrative. Gen Cohen specializes in women’s weight loss and fitness coaching, founding Gen’s Gym. The opinions presented are solely those of the author.