The man loses half of his weight after a health alert [Video]

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<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Well-being wins is an original Yahoo series that shares the inspiring stories of people who have lost weight."data-reactid =" 25 ">Well-being wins is an original Yahoo series that shares the inspiring stories of people who have lost weight.

Ryan Lensman is 5'11 inches tall and currently weighs 180 pounds. In 2017, after going to emergency and diagnosed with diabetes, he decided to take charge of his health. It's the story of his weight loss journey.

Turning

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "I realized that my weight was a problem when I went to college and we had to run the mile twice a year. "At first I ran straight and walked the turns on the track, but it became difficult for me to do it. turning was when I was diagnosed with type 2 & nbsp;Diabetes& nbsp; towards the end of September 2017. I was sent urgently for my high blood sugar level. I had an HbA1c (average blood glucose over 3 months) of 10.7 and a sugar level of 300. I knew that I had to change to preserve my health. "Data-reactid =" 28 "> I realized that my weight was a problem when I came to college and that we had to run twice a year.In the beginning I ran in straight lines and walked in the Turns on the track, but it has become difficult to do so My turning point was decisive when I was diagnosed with type 2 diabetes by the end of September 2017. It was m & # 39; sent to I had an HbA1c (average blood glucose over 3 months) of 10.7 and a sugar level of 300. I knew that I had to change my life to preserve my health.

WLW — Ryan Lensman, photographed before losing half his weight, decided to change his lifestyle after a health crisis. (Photo courtesy of Ryan Lensman)

Changes

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "I've cut everything that was unhealthy. No more fried foods or fast foods.I said goodbye to bacon cheeseburgers.I watched over my carbs and my sugar.After about six months of constant loss of about 2 kilos per week I decided to continue & nbsp;Weight Watchers. It's a little more fun to diet because you can use the application to scan food and see how many points are in each thing you eat. Weight Watchers also offers a vast list of "free foods", such as fruits, vegetables and grilled chicken. My diet had become a science at the beginning of the war, but it allowed me to see the number of points per food and learn to respect the total number of points each day. "Data-reactid =" 41 "> I cut everything that was unhealthy, no more fried dishes or fast foods, I said goodbye to bacon cheeseburgers. my carbohydrates and my sugar.After about six months of constant loss of about 2 pounds a week, I decided to continue.Weight Watchers: it is a little more fun to diet because you can use the application to analyze the food and see the number of points of every thing you eat.We Weight Watchers also offers a large list of "free foods", such as fruits and vegetables. At the beginning of the war, my Diet had become a science, but it was helpful to see the number of points per food and learn to respect the total number of points each day.

Today, my diet has not changed much. I eat a lot of lean meats such as grilled chicken and turkey, lots of veggies, and I stock up on salads with my dinner almost every night. For breakfast, I will have egg whites, Greek yogurt or an apple with natural peanut butter. For dessert, I'll have a cup of mixed fruit or sugar-free Jell-O.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "At first I focused on my diet before J & # I introduced & nbsp;exercise. The best buy I have ever made is my Fitbit. It turned the walk, which I hated, into something I love now. I set a goal by step and did my best to hit him every day. I always wear my Fitbit every day. "Data-reactid =" 43 "> At first I concentrated on my diet before I started to exercise.The best purchase I ever made was my Fitbit. thing that I like now, I set a goal and I did my best to hit it every day and I still wear my Fitbit every day.

At first, I walked one kilometer a day to do some exercise. Finally, I raised this distance to about six miles throughout the day. After a few months, I started slowly introducing weightlifting. I bought a weight bench for my room and adjustable dumbbells, and I worked with them everyday. In December 2018, I decided to join a gym. At first I went to the gym every other day and I was doing a full body workout every time. In January, I decided to take bodybuilding very seriously. So since January, I've been doing weight training six days a week and I've never felt better.

WLW — Lensman before and after losing weight. (Photo courtesy of Ryan Lensman)

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "It took a little while in the beginning for me to start to see & nbsp;weightlossand it was a little discouraging, but I did not give up. There were many things that kept me motivated. My friends and family being always in my corner, seeing the number on the scale continue to decline, I am told that the smaller size in the big and big stores was too big or me, the thought of being able to shop in Ordinary clothing stores was a huge motivator. Being able to walk long distances and not be out of breath, and not have to apologize for my size. "Data-reactid =" 60 "> It took a bit of early time for me to start seeing weight loss, it was a little discouraging, but I did not give up. many things that always motivated me.My friends and family were always in my corner, seeing the number on the scale continue to decline, being told that the smaller The size in the big and big stores was too big or me, The idea of being able to shop at regular clothing stores was a huge motivator, being able to walk long distances without being out of breath and not having to apologize for my size.

L & # 39; after

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Physically and emotionally, I have never felt better I can go jogging now I'm getting stronger every week, my confidence is much greater. & Nbsp;Go out together& nbsp; it's something I did not even try to do when I was obese. I have too much headache, so instead of getting shot, which I knew at that time in my heart, it would happen 100%, I did not even try to go out with women or approach them. Now I have a girlfriend who is awesome and who was worth waiting for. "Data-reactid =" 62 "> Physically and emotionally, I have never felt better, I can now go jogging, I get stronger every week, I have confidence in myself, dating was something that I I did not even try to do when I was obese.I felt too much in my head, so instead of being shot, which at the time I knew that in my heart was would produce 100%, I do not even try to go out with women or approach them, I now have a great girlfriend that was worth waiting for.

I'll be the first to tell you, I never thought I could lose weight alone. I always thought I would need surgery to lose weight, but once I did it for a while, I came to a science and it became a routine. The little things still surprise me. It's like I was sitting in the driver's seat and I could grab the seat belt over my body with my right hand and I was not getting anxious when I was sitting on a wooden chair or sitting in a kiosk at the restaurant. I do not feel bad for the foreigner who is stuck sitting next to me in the plane or at a concert.

WLW — After changing his eating habits, Lensman slowly began to exercise and was now training six days a week. (Photo courtesy of Ryan Lensman)

Maintenance

I've recently reached my goal of weighting 180 pounds. Before that, I was trying to keep my calories around 1500 a day. But now that I've reached my goal, I want to start taking more muscle, so I've increased my daily macros.

For exercise, I do cardio fasting in the morning before the gym and cardio after dinner. Monday, Wednesday and Friday, I train in the chest, shoulders and triceps. Tuesday, Thursday and Saturday, I'm training back and biceps. I'm training my legs two days a week. Sunday I rest.

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Portion control is an important habit. I want to emphasize that I like to stock up on salads, eat healthy fats rather than unhealthy fats.And I look at my & nbsp;sugar& nbsp; absorption. Portion control is an important habit, I can not emphasize it too much: I like to stock up on salad, eat healthy fats rather than unhealthy fats. monitor my sugar consumption.

I want to see where I can take bodybuilding. I know I will probably never look like a fitness magazine cover, but I want to be at my best. I am more motivated than ever.

Struggles

The scale has become my worst enemy. Before eating something, I think about what the scale will read the next day. For a long time, I climbed on the scale every day. I would not recommend that. Weigh yourself once a week at about the same time each week. Do not let the scales run your life.

advice

I know it sounds cliché, but do not give up and do not get discouraged. Try to find a way to make it enjoyable. If you have a significant partner, ask them to diet with you. It is not easy. It's one of the hardest things I've ever had to do in my life, but it's also one of the most rewarding things. I have learned so much about myself since I started this journey, and my will is stronger than ever.

Need more inspiration? Read about our other Winners of well-being!

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Well-being wins is written by Andie Mitchell, who suffered a 135-pound transformative weight loss of his own."data-reactid =" 85 ">Well-being wins is written by Andie Mitchell, who suffered a 135-pound transformative weight loss of his own.

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