Name: Melissa Sledge
Age: 33
Height: 5’6″
Weight Before: 175 lbs.
Weight After: 125 lbs.
What was the turning point that prompted you to lose weight?
When I went home for Thanksgiving in November 2013, my father confronted me about my weight gain. Growing up, I was an athlete and never needed to watch my weight. But as I got older and less active, I gained 50 pounds in a span of five years. My father said he was worried about me, and I knew he was right — I needed to lose weight.
When did you start trying to lose weight?
A few months later, in February 2014, I made a conscious effort to lose weight. I was starting a new job, and while shopping for outfits, I decided I would no longer buy larger sizes and ignore my problem with food. I was eating fast food three to four times a day and ordering pizza at least three times a week and eating the entire pie by myself.
How did you get started?
At first, the only thing I did was stop eating my two favorite foods: pizza and French fries. I continued to eat anything else I wanted except those two foods. After 90 days, I lost 10 pounds. Motivated and intrigued, I started cooking at home. I selected lean meats, vegetables and fruits, and I avoided processed foods. If I did eat them, I read the ingredients list first, and if I couldn’t understand them without research, I did not eat the food.
I also upped my exercise. I was already working with a personal trainer twice a week, but never saw any results because of my diet. I started jumping rope in my garage three to four days a week. At first, I could only do about 5 minutes, but gradually I worked up to 30 minutes per session.
What was your biggest challenge?
Cravings were, and continue to be, the most challenging part of weight loss. At the beginning, I would experience phantom smells like cookies and barbeque that weren’t in the house. I realized how much your mind can play tricks on you.
Were there times you wanted to quit or give up? How did you stay motivated?
When I was feeling really vulnerable, I would revisit my goals, and make a pros and cons list about certain foods. I would ask myself things like, “How will this food help me accomplish my goals?” “How will I feel after I eat this?” Reflecting on these questions helped me take the emotion out of the craving.
If you reached a weight loss plateau, how did you break out of the rut?
My weight loss was consistent because I had realistic expectations for my results. I knew it was healthiest to lose in small increments — about 1/2 to 2 pounds per week. I didn’t have a deadline for my weight loss, so I was mentally prepared to be patient with the results.
What’s your current exercise routine?
I work out five days a week. My workouts consist of a mix of strength training and cardio, with each day targeting a different muscle group. This has been proven to be one of the most effective ways to work out. I walk into the gym with a plan so I don’t waste time and don’t have to walk around not knowing what to do.
I’ve learned you don’t have to spend hours on a cardio machine to see results. Interval training can cut your cardio time in half while giving you the same results. I do intervals of 30-second sprints four days a week and a yoga or Pilates class when my schedule allows it.
What’s your daily diet look like?
I prepare my weekly meals on Sunday night. I select three to four meats and a variety of vegetables. Because my meals consist of whole, real foods I eat about five to six times a day. A typical day of eating for me looks like this:
- Meal 1 – Oatmeal, egg whites, and chicken sausage
- Meal 2 – Apple and protein drink
- Meal 3 – Salmon, spinach, brown rice
- Meal 4 – Tuna and rice cakes
- Meal 5 – Chicken, broccoli, and baked sweet potato
I have a cheat meal, not a cheat day, that is planned into my schedule. If I know I have a party or work event, I save my meal for that occasion.
How has losing weight changed your life?
Emotionally, I am stronger and healthier than ever before. My weight gain was very much fueled by emotional eating and using food for fulfilment. This entire experience has taught me to process my emotions in a healthier way. My physical life has blossomed as well. I am now a certified personal trainer and entrepreneur dedicated to helping other people accomplish their weight loss goals.
Do you have any advice for those trying to lose weight?
Sustainable weight loss requires behavioral change and an honest look at your habits and choices. You have to be patient with yourself. I believe one of my biggest successes was that I had realistic expectations for how long it takes to really see results. Years of bad habits don’t change overnight.
PHOTO CREDIT: Photos courtesy of Melissa Sledge
Reporting by Sarah Kelleher, Everyday Health Staff
