Alicia lost 26 pounds

Transformation of the Day: Alicia lost 26 pounds by focusing on fitness and healthier eating habits. She’s a 4th-year medical student and a proud member of Delta Sigma Theta Sorority, Inc. This future physician doesn’t want to be the kind of doctor who doesn’t take their own advice regarding health and fitness. 



What is your motivation? What inspired you to keep going, even when you wanted to give up?
My motivation is my own health. I am currently a 4th-year medical student with a hectic schedule, but I do not let it interfere with my health. As a future physician, I do not want to be the doctor who tells their patients to get healthy and exercise but doesn’t take my own advice. 

In the Black community, diabetes, hypertension, and other life-threatening morbidities have become the norm. I want to be an advocate for change by starting with my own health. That’s the prime reason that keeps me going. I want the next generation to take care of themselves for longevity and change the narrative. 



How did you change your eating habit?
I want to make it clear that I did not diet. I have not restricted myself from foods to the point where I feel like I am starving. I basically swapped unhealthy foods for healthier choices. For example, instead of buying pizza, I would make my own with cauliflower crust topped with veggies, pizza sauce, and turkey pepperoni. 

I have increased my protein intake with protein shakes (Women’s Best whey protein and almond milk). I also added chia seeds and flax seeds into my regimen for more nutrients and fiber. 

I increased the amount I eat as well. The most important habit I changed is snacking. Now, I eat three meals and have three snacks each day. My snacks are usually Greek yogurt with chia seeds, chia seed pudding (almond milk, honey, and chia seeds), apples with peanut butter, or popcorn. My meals mainly consist of a protein and a carb, such as salmon with veggies. I am not a fan of meal plans because I could never stick with them. I’d rather pick healthier options than be on a strict diet. 

What did your workout routine consist of? How often did you work out? 
When I first started taking my fitness journey seriously in 2019, my routine consisted of lots of cardio. My goal was fat loss. I would do a lot of cardio on the treadmill by running or walking and HIIT training. As the fat decreased, I incorporated more weightlifting and loved it!. 

In October 2021, I decided to get a personal trainer because I wasn’t hitting the muscle gaining goals I desired. With the trainer, Mary Steele, I noticed that I was not working the muscles properly due to my form and how often I trained. I started working out with her three times a week for four weeks and saw results. 

My routine entails one day of lower body training, one day of upper body training, and one full body day. On my days off from training with my trainer, I would use the stair master at my gym for 30 minutes to get in my cardio. In total, I work out five days a week (weekends off). 

What was your starting weight? What is your current weight? 
My starting weight was 218 pounds, and my current weight is 192 pounds. 

What is your height? 
I’m 5’7″ 

When did you start your journey? How long did your transformation take? 
I started my journey in January 2019 but revised it in October 2021 with my trainer. My transformation took 36 months, with multiple changes to my eating habits and workout regimen. With my trainer, my transformation has been four months.

Is weight loss surgery part of your journey?
I did not have surgery, and I do not plan to because my routine has been successful for me.

What is the biggest lesson you’ve learned so far? 
I learned that you have to be consistent with exercise and eating habits to see results. Shortcuts DO NOT WORK! You have to put in WORK! 

I also have learned to have patience. The process takes time, and I realized that it will not happen overnight. Any little victory I have, I celebrate it because that motivates me to keep pushing to my goals and become a better me. 

What advice do you have for women who want to lose weight? 
I want to tell other women that it is okay to ask for help throughout their fitness journey. I had been working out for years before I decided to get a trainer, and it worked because I was doing things wrong. 

Also, if you are struggling, get an accountability partner if paying a trainer is not in your budget. Finally, be consistent with becoming a better you. This is your journey and your health, so make it a priority. 



Instagram: @aliciaroadtofitness and @thefav18 

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