Fitness Skeptic Walked 90 Days to Get Back in Shape
Ever look at old photos and barely recognize yourself? Or feel a pang of anxiety about the upcoming beach season? You're not alone. Millions of people struggle with body confidence and finding a sustainable approach to fitness. In this article, travel vlogger and wellness enthusiast Claude Kiseke shares her practical, no-nonsense approach to getting back in shape without expensive gym memberships or crash diets. Whether you're just starting your fitness journey or need to get back on track, her 90-day plan offers simple, achievable steps anyone can follow.
A Moment of Truth in Front of the Camera
"I was watching my vlogs back and noticed that I was a lot less confident in a bikini than this time last year, which is crazy because I've always been very comfortable with my nakedness," Claude shares in her post. This moment of self-reflection led her to realize she had been "hunching over or covering myself a lot" – behavior that felt unnatural to her typically confident self. After years of starting and stopping various fitness routines, she decided to document her journey back to confidence through a realistic 90-day transformation plan.
Check Your Readiness for Change
Before starting any weight loss journey, the Mayo Clinic stresses the importance of mental preparation. Ask yourself if you're ready to change eating habits, increase physical activity, and dedicate time to these changes. For Claude, this moment came after realizing, "I've done all the research, I might as well do a nutrition and PT course because I know exactly what I'm supposed to be doing. I just don't do it."
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Find Your Motivation
"The time is going, and I have attainable goals, and I could have reached it two, three years ago, and here I still am," Claude admits. The Mayo Clinic suggests making a list of personal reasons for weight loss to stay motivated. Consider posting inspirational notes on your refrigerator or tracking progress in a journal. Having a support system is crucial – choose people who listen to your concerns and share your healthy lifestyle goals.
Set Smart, Achievable Goals
Mayo Clinic recommends aiming to lose 1-2 pounds per week, which requires burning 500-750 more calories than you consume daily. Claude's approach aligns with this: "I've decided to set myself a 90-day goal and it's not like one of those lose 60 million pounds in this time." She chose three specific goals: cooking at home, increasing fiber intake, and consistent exercise.
Master the Basics of Weight Loss Science
Understanding your body's calorie needs is crucial. "If my metabolic rate is 1,800 and I'm eating 1000 calories a day that is 800 calories less, I'm literally starving myself," Claude explains. The Mayo Clinic emphasizes that sustainable weight loss comes from a balanced diet rich in fruits, vegetables, and whole grains, combined with regular physical activity.
Start With Walking – The Gateway Exercise
"What I like about walking is that you're not fighting for your life the way you are when you're running," Claude shares. This aligns with Mayo Clinic's recommendation to build up to at least 30 minutes of aerobic exercise most days. Claude built up to "17 to 20,000 steps a day and I wouldn't break a sweat from it because I was so used to it."
Follow a Progressive 90-Day Plan
Claude breaks down the challenge into three phases:
- Weeks 1-4: Foundation building
- Weeks 5-8: Progressive overload
- Weeks 9-12: Intensity increase
The Mayo Clinic supports this gradual approach, emphasizing that lasting weight loss requires permanent lifestyle changes, not temporary dieting.
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Make Healthy Eating Enjoyable
"Life is not that deep," Claude says about occasional indulgences. The Mayo Clinic recommends focusing on fresh, minimally processed foods while being mindful during meals. They suggest eating at least four servings of vegetables and three servings of fruits daily, choosing whole grains, and limiting added sugars.
Address Common Weight Loss Myths
"Either you have abs or you don't, and it's okay to work on having a flat stomach that doesn't have abs," Claude states. She debunks spot reduction myths and the concept of "good" and "bad" foods. The Mayo Clinic supports this balanced approach, emphasizing sustainable lifestyle changes over quick fixes.
Embrace Mental and Physical Well-being
"Having those crazy washboard abs is great, but if you don't like the way you feel or if you're not confident in how you feel in all the stages of your journey, then even when you get to whatever your goal is, you're still going to be looking for something else," Claude reflects. The Mayo Clinic emphasizes the importance of changing your mindset and dealing with setbacks constructively. Remember that lasting change takes time and consistency.
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Stay Active Beyond Exercise
The Mayo Clinic recommends finding ways to move more throughout the day: taking stairs, parking farther away, or standing during phone calls. Claude's approach of incorporating daily walks aligns with this advice. Both emphasize that any extra movement helps burn calories and contribute to overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
