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Debby Knox shares how she lost weight

INDIANAPOLIS (WISH) – Editor’s Note: Debby Knox has received countless phone calls and emails about her weight loss. Below and in the video above, she shares her personal account of how she lost weight. 

My weight loss story is really a weight loss rollercoaster journey. Back in 1987 I came back from a vacation, felt my clothes tightening and immediately joined Weight Watchers. I lost 20 pounds, but like so many folks on a similar journey, the pounds came back and then some.


This past spring I had a moment with my mother that made me cringe. She looked at me and said something like, “I saw your cousin Gay Lynn the other day. She’s gained quite a bit of weight, but I told her you had too.”

Ugh.

Debby Knox Talks Weight Loss

You may have noticed our Debby Knox has a different look. Watch 24-Hour News 8 video to see how Debby dropped over 45 pounds. Debby will reveal her top 6 fitness tips.

So I had the motivation. All I needed was a coach. That coach was 27-year-old Jeremy Brost.

We started the end of May of last year. I can’t lie. I was embarrassed that I even needed to hire someone like him. Why couldn’t I do this on my own? I still don’t have the answer. I just know that the accountability and honesty he demanded made me get on board. We started working out in a little room in my basement — an hour a week. I continued with cardio workouts at the Health and Recreation Center at Butler University — 10 minutes of the elliptical, 10 minutes of a run/walk, 10 minutes of rowing, and 15 minutes of going backwards on the eliptical. I rode my bike off and on through the summer and fall as well.

One of the first conversations I had with Jeremy was about my goal. I knew I needed to lose more than 20 pounds. When I stepped on the scale that he brought to the house, I needed to lose 50 pounds. So far I’ve lost 45.

So let’s talk about food.

The first thing Jeremy recommended was upping the amount of protein I was getting.

The Centers for Disease Control and Prevention says the daily recommended amount of protein for women between the ages of 19 and 70 is 46 grams. Since I was going into a much more active mode with my daily workouts, I could take in close to 100 grams. Here’s how to calculate it:

Take your weight in pounds and divide it by 2.2 to get your weight in kilograms. Then multiply that number by 1.3 (1.3 is the value for an active individual, 0.8 for not very active and 1.8 for extremely active). The number you get is the amount of protein grams you can take in a day.

The great thing about protein is it keeps you from getting hungry. Once I was eating more protein, my sugar cravings diminished significantly.

Jeremy sent me a list of foods from which I could safely choose. Here it is:

LEAN MEATS
Egg whites (with a 3:1 ratio of egg white to whole egg – whole egg is for flavor)
Chicken breast
Bison burger
Lean turkey burger
Fish (salmon, tuna, tilapia)
Pork
Steak

BEANS
Lentils
Lima beans
Black beans
Kidney beans
Pinto beans
Red beans
Soybeans

GREENS
Mixed vegetables (broccoli, cauliflower)
Spinach
Asparagus
Peas
Broccoli
Green beans

OTHER FOODS
Avocados (guacamole)
Salsa
Squash
Kale
Cucumbers
Carrots
Sweet potatoes
Couscous
Sardines
Mackerel
Tofu
Veggie burgers
Mushrooms
Chard
Gluten free waffles
Cottage cheese
Greek yogurt
Peanut butter
Nuts (almonds, cashews, pine, brazil, pistachios)
Coffee (no cream)
Unsweetened tea (notice the “un” aka “non”)
Red wine

Notice there is no sugar, bread, pasta, or potatoes. Of course, I drink eight glasses of water every day too.

All weight loss programs I’ve been on insist I track my calories. MyFitnessPal is the app I chose. I know there are others. But this app on my phone has been instrumental in keeping me aware of my “numbers.” It calculates how many calories I need to lose safely (1-2 pounds per week), gives me an accurate count of calories burned, and it has a splendid graph (which I look at daily) to show my progress.

Finally, let me share with you what Jeremy believes are the six essential tips for successful weight loss.

1. Always eat a good breakfast.
2. Include protein with that breakfast and at every meal you eat.
3. Eat five to six times a day.
4. Make your workouts worthwhile. Make sure they are high-intensity. Be sure to sweat.
5. Have a goal.
6. Reward yourself.

I’m hoping at my next doctor’s visit, I may be able to go off blood pressure medicine, which I’ve been on for a number of years. I’m also hoping other people will share their stories with me. I love hearing how people have lost weight. It’s inspirational. We all need inspiration.

I don’t have to tell you that obesity increases risk factors for heart disease, stroke, high blood pressure and diabetes. I’m hoping I’m getting ahead of those bad guys. Stay in touch with me. Tell me your story. Let’s do this thing together. I know we can do it.

Leave your question for Debby in the Facebook comments section below and Debby will get back to you. She’ll be answering viewers starting at 8 p.m. on November 21st, 2013.

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