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At 26, Samantha Talbot was already worried about her health.
Persistent stomach problems led her to see a doctor, one doctor diagnosing her with irritable bowel syndrome and another with fatty liver disease. She had high cholesterol and markers for prediabetes.
Talbot’s weight was also of concern: At 5 feet, 4 inches, she weighed 250 pounds, a body mass index that placed her firmly in the obese category.
She couldn’t stop thinking about her grandfather, who died of alpha-1 antitrypsin deficiency, an inherited condition that can cause liver disease.
“It was the big moment I said I didn’t want to live like this,” said Talbot, who lives in Conway, South Carolina, TODAY.
“I had to do whatever I could to be healthy. So I didn’t even have weight loss on my mind. It was: I need to be healthy, I need to fix my liver, I need to fix myself.
Talbot, who works as a therapist for children with autism, enlisted the help of Emily Rubin, director of clinical dietetics at Thomas Jefferson University Hospital in Philadelphia, where Talbot was living at the time.
It was winter 2019 when they came up with a diet and exercise plan, and Talbot started following it in January 2020. Then the coronavirus pandemic struck. Could she meet her health goals when gyms closed, food stress hit new heights, and quarantined weight gain was the norm?
Today, almost two years later, Talbot is happy to answer “yes”. She is about 70 pounds lighter, the fatty tissue in her liver is gone, and her cholesterol is normal, she said. His body fat percentage went from 40% to 30%. After getting engaged this spring, she found it very easy to buy a wedding dress as she went from a size 18-20 to a size 8.
“With this weight loss, I’m not the same person I was two years ago,” said Talbot. “The confidence, positivity and respect I have for myself is so much more noticeable. It shows in my work, my relationships and everything now. “
Here’s how she lost weight and became healthier, even as the world changed during the COVID-19 crisis:
Focus on portion control
Talbot estimated that she was eating over 2,000 calories a day before her weight loss, so her first step was to reduce her daily calorie intake to 1,500. She thanked Rubin for showing her what serving sizes should look like. of normal foods and focus on protein and vegetables instead of carbohydrates to feel fuller.
Rubin’s tips for eating less also include using a salad plate rather than a dinner plate and drinking 8 ounces of water 15 to 30 minutes before a meal.
Now that she lifts weights regularly, Talbot eats about 1,800 calories per day.
Determine which diet is right for you
Talbot admitted that she didn’t have a good understanding of nutrition when she was younger. She also suffers from a nut allergy, which limits her choices, and wheat intolerance, so she doesn’t eat regular pasta “because it just makes me feel awful” and stays away from it. many breads.
She tried the ketogenic diet, but couldn’t eat as much fat as she needed. She also didn’t see any results with the low-carb diet.
What ultimately worked for her was eating more protein, while still enjoying fruits, vegetables, and some carbohydrates. Talbot also discovered new favorites like chickpea pasta: “I could eat it every day of the week and be thrilled,” she said. “I love it, it doesn’t hurt my stomach and I feel so full afterwards.”
Talbot cut out the sugar in the first year of his weight loss plan. “My absolute favorite snack in the world was Oreos and I just wouldn’t eat them because… all self-control goes out the window with Oreos,” she said.
Meal preparation is the key
Talbot stopped buying dressings and sauces and made them from scratch to avoid processed foods. She has always loved to cook, so she decided to prepare her meals on weekends to create nutrient dense menus with fresh ingredients.
In fact, planning meals in advance and creating a daily routine can help with weight loss, Rubin noted.
Use a weight loss app
By tracking calories, these apps promote weight loss by increasing awareness of a person’s habits and progress, Rubin said. Talbot ended up using MyFitnessPal. A virtual tour with a registered dietitian can also help – many are now covered by insurance, Rubin added.
Learn to love exercise
Talbot’s gym closed in the spring of 2020 for the coronavirus lockdown, but she was determined to keep her weight loss momentum going and started creating her own daily workouts. She and a friend exercised outside twice a day near their apartment complex to motivate each other.
Since the gyms reopened, she has been going there almost every day of the week, preferring a strength training routine with a bit of cardio. She also enjoys running and cycling.
“My stress relief and my joy is at the gym,” Talbot said. “I’m doing this just for myself, for fun. It changed life.
For people who want to start, take a walking break – even if it’s for five minutes, Rubin advised.
It’s OK to give in to cravings from time to time
Talbot was initially terrified of indulging every now and then, fearing that she would take all the weight back. But now she usually gives in to the urge.
“Because 95% of my week, I eat as I should, I fill up my body with energy, I feel good when I wake up in the morning, I feel good all day”, a- she noted. . “So a six pack of Oreos isn’t going to ruin my entire diet. I’m not going to ruin my whole week.
Remember you are doing this for yourself
In a way, the life changes forced by the pandemic have contributed to the weight loss, Talbot said. Before the crisis, his job involved irregular and rushed meal times and long working days. But working from home has changed that.
“I have to focus more on myself, something I probably haven’t done in years,” she said. “I am delighted with my body.”
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