What a distinction six months could make. Lucy Bergin, a 20-year-old private coach, documented her weight loss in a viral TikTok video that exhibits half a yr of train and consuming proper go by in 30 seconds.
Bergin began in November of 2020, taking a photograph in entrance of a calendar day-after-day wearing the identical bikini, and continued till April of this yr. She weighed 168 kilos at the start of the video diary and 140 kilos on the finish of it — a hanging distinction on her 4-foot-11-inch body.
It wasn’t Bergin’s first time to attempt to slim down: She’d been chubby as a toddler and the load began rising once more in school.
“I struggled with a number of issues and life hit me actually exhausting. I wasn’t anticipating it,” Bergin, who lives in Tampa, Florida, advised TODAY.
“Growing up, I used to be dwelling schooled and so I didn’t play any sports activities. I’ve siblings, however we did not actually do something energetic and so I turned consuming into an unhealthy behavior. When I used to be feeling unhappy, I’d eat.”
Bergin had scoliosis and needed to put on a brace for 22 hours a day for a yr when she was 11. Doctors warned her to not train closely as a result of she may trigger extra damage to her physique.
By the time she was 17, Bergin weighed 215 kilos with a physique mass index that put her firmly within the overweight class. When she began figuring out, Bergin grew to become licensed as a private coach to ensure she wouldn’t damage herself, she mentioned. Still, slimming down was a problem.
“I’ve tried to shed weight over time and I used to be by no means in a position to keep in line with it,” she famous.
As she began coaching for a bodybuilding competitors final fall, Bergin noticed different TikTok physique transformation diaries and determined to create her personal. She hopes to assist others obtain related outcomes with Gritttfit, a private coaching service she began together with her finest buddy.
Here’s how Bergin misplaced the load:
Start by eating right
Though she spends nearly day-after-day on the gymnasium lifting weights and doing cardio, Bergin centered on what she was placing on her plate.
“It actually did come all the way down to my food regimen as a result of you may’t outwork (a nasty) food regimen within the gymnasium,” she mentioned.
She ate about 1,600 energy a day and consumed the same meals every day as a result of that technique labored for her.
A pattern menu included:
Breakfast: Oatmeal with protein powder, blueberries and peanut butter combined in.
Lunch: Chicken with greens and rice.
Dinner: Salmon with asparagus and rice.
Snacks: Rice cake with peanut butter and a protein shake.
There’s nobody plan that works for everybody — you must determine what works to your physique, she suggested. Her finest buddy misplaced an analogous quantity of weight by doing the ketogenic diet, whereas Bergin most popular to do a extra carb- and protein-focused diet. She additionally tried to keep away from sugar.
Don’t starve yourself
Many girls make the error of consuming too few energy — 1,200 a day or fewer — which might ship the physique into hunger mode and make it maintain on to fats as a result of it would not know when it should get its subsequent meal, Bergin mentioned.
“I used to be consuming much more meals really” throughout the six-month problem, she recalled.
Find exercise that works for you
For Bergin, that meant going to the gymnasium six days per week and figuring out about two-and-a-half hours a day for the months depicted throughout the first half of the video diary. The classes included an hour-and-a-half of weights and abs, plus an hour of cardio.
“I used to be going extraordinarily exhausting core,” she mentioned. “I did not have a job on the time and so I had plenty of time on my palms.”
Bergin considered a session on the gymnasium in the identical means she thought of brushing her tooth or having a shower: a must-do job that needed to get finished day-after-day. The different motivation got here from her finest buddy who was coaching together with her and would hold her on monitor on days when she didn’t feel like exercising.
Remember: You’re not alone
Scrolling by means of social media, it might really feel like everybody has been energetic their entire lives and has by no means overcome being chubby, however that’s not true — with Bergin hoping she and her finest buddy can function health fashions to get impressed by.
“We determined to assist different women know that they are not alone and know that they are by no means at a spot the place it is too late to begin to put themselves first,” mentioned Bergin, who has gained about 10 kilos because the finish of the viral video.
“I did not know that we’d be capable to contact so many individuals and it makes me need to cry.”