I Lost 96 Pounds With The CICO Method And Walking For Weight Loss 5 Days A Week

‘I Lost 96
Pounds With
The CICO
Method And
Walking For
Weight Loss 5
Days A Week’
articles

“My confidence, happiness, anxiety, health, stress,
sleep, energy and so much more has improved
more than I could have ever imagined.”
My name is Kaylin Lynn Gealy
(@walkingandcounting). I live
in Greenville, South Carolina,
and I am a data and
document management
technician. I lost 96 pounds in
about two years with the
CICO diet rule and walking
for weight loss.
Before starting my weight
loss journey, I was constantly
tired and struggling to find
energy. I found myself
canceling plans and not
participating in events that
required exerting energy or
moving for long periods of
time. I found comfort in
going to the store and
indulging in sweet treats by
myself.

My doctor was also concerned about my diet and
lifestyle. My blood pressure was high, as well as my
cholesterol, and health problems related to both of
these issues run on both sides of my family.
While the health issues scared me, my motivation
eventually came mainly from watching Youtube
videos, looking at Instagram transformation
pictures, and hearing testimonies of women just like
me who had lost weight and how their lives had
been positively impacted. I had gotten a new job
transitioning from waitressing to office work, and I
wanted to change even more in my life.

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I vividly remember driving
home from work one day and
seeing a treadmill by a trash
can. It had a sign on it that
read “FREE”. In my eyes, it
was a sign that now was the
time to start.
I couldn’t keep telling myself I
will start next Monday or
make any other excuse. It was
now or never. And that
treadmill came home with
me! The day I decided to start
was May 10, 2018.

I barely had room for the
machine, but it was an
important tool for me
because I was still too selfconscious
to get outside and
walk. The incline function on
the treadmill didn’t even
work, but it got me moving. I
set a goal to walk on it every
day, and I started my
Instagram page to hold
myself accountable. I wanted
to document my exercise,
size, and meals.

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Diets have always been trial and error for me. I saw
many people have success with watching portion
sizes, but I like big plates full of food.
Once I realized cutting down on portion size wasn’t
going to be sustainable for me, I read up on
intermittent fasting. Eating only between 12 p.m. and
8 p.m. worked well for the first few months. I could
still eat what I wanted but in a smaller window of
time. But after some time, I realized I would feel
hungry in the morning or later at night, and would
feel like I let myself down if I ate before 12 p.m. or
after 8 p.m. Not a healthy mindset.

I decided I needed
to try something
else because I
wanted to improve
my mental health,
not only my
weight. That’s
when I discovered
calorie counting, or
the CICO rule.

CICO stands for "calories in,
calories out." I read so many
documents and listened to
many dietitians about how in
order to lose weight you have
to be in a caloric deficit. I
loved vegetables, so I
downloaded an app where I
could track what I ate and
started learning about the
volume of food and how
different kinds could fuel my
body differently.

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I was able to eat when I was hungry, eat
bigger portions, and still lose weight by
eating more vegetables, fewer carbs, and
more lean proteins. It was awesome! I would
put together some of the best salads and
come up with awesome recipes by simply
replacing some of the high calorie low
volume foods with vegetables and other low
calorie high volume foods. The bulk of my
weight loss came simply from being in a
calorie deficit.
Recently, I have been experimenting with
low-carb, keto eating to see how my body
reacts. So far it has been the best eating plan
for me energy wise, but I am still
contemplating what eating habits will be the
most sustainable for me in the long run.

Here’s what I eat in a day.
Breakfast: Scrambled egg bowls with veggies (mushrooms,
peppers, onion, tomato); bacon; omelettes with hot sauce;
chaffles with sugar free maple syrup; and coffee with sugarfree
Torani and unsweetened vanilla almond milk.
Lunch: Chicken and broccoli; grilled salmon salad; pimento
cheese sandwiches; roasted Brussels sprouts with parmesan
and bacon bits.
Snacks: Babybel cheese, almonds, pork rinds, celery, paninos,
blackberries, Quest bars (Birthday Cake is my favorite flavor).
Dinner: Lettuce wrap cheeseburger; air fried wings; cream
cheese, jalapeno and bacon stuffed chicken breast; ribeye
and green beans; sugar free Sweet Baby Rays on BBQ with
cauliflower rice; zoodles with marinara and meatballs.
Dessert: Smartcakes; Bake Believe chocolate; whipped
cream; Rebel ice cream; Halo Top ice cream; almond butter
on toast; 90 percent cocoa bar.

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I started with exercising just by walking. My goal was
to walk every day, and I have stuck with it.
At first it was hard because I was used to sitting down
on the couch, snacking, and watching TV. I made the
switch to walk on the treadmill at first while still
watching my favorite shows, and now I will walk
around my neighborhood listening to podcasts. True
Crime podcasts are my favorite, and I find that if I am
watching or listening to something interesting, it
makes time fly by and it’s more enjoyable.
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I try to walk five days
a week. Walking is
free, good for you,
and effective. In
addition to walking, I
do yard work and
gardening. I have
added in push-ups
and crunches to my
daily exercise, but
nothing major. I once
heard that weight
loss is 80 percent diet
and 20 percent
exercise, and for me
that has proved true.

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These three
changes made
the biggest
difference in
my weight-loss
results.

1.
I started eating more vegetables and reduced
carbs and sugar. Finding substitutions for
things you love is easy and can reduce caloric
intake. You don’t realize how little volume a
serving size of pasta is until you read the serving
size on the box. It is mind blowing to realize
what 100 calories of pasta or bread versus 100
calories of vegetables or fruit looks like, almond
milk instead of regular, cauliflower and cheese
instead of macaroni; and water or seltzer water
instead of soda or juice.

2.
I started moving. Parking further from the door
of a store or work helped me get in more
steps/movement throughout the day. Half way
through my lifestyle changing I purchased an
activity tracking watch and I would feel so
proud hitting my step goals for the day.

3.
I set small goals and rewarded myself when I hit
each one. All progress is good progress, and
even if you have a stall or mess up sometimes,
you have to remember that it isn’t a failure. For
me, weight loss was never linear. I decided to
reward myself when I hit a goal with things like
buying a new piece of clothing for every 20
pounds I lost or taking a weekend trip whenever
I hit a goal.

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Overall, I have lost 96 pounds.
It took around two years to
lose it, and I have been
maintaining it over the past
year.
You start feeling like yourself
more and more when you set
a goal like this and achieve it.
My confidence, happiness,
anxiety, health, stress, sleep,
energy and so much more
has improved more than I
could have ever imagined.

Thank
you for
reading
my story
I hope it inspires you
and you start living a
new one in your life.

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