WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Subscribe
  • Video
WomensHealth
  • News
  • Health
  • Fitness
  • Sex & Love
  • Food
  • Lifestyle
  • Weight Loss
  • Women In Sport
  • Podcasts
  • Subscribe
  • Video
This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

'I Lived By The 80-20 Rule—And I Lost 31kg'

'I Lived By The 80-20 Rule—And I Lost 31kg'

'Portion Control Helped Me Lose 54kg In 11 Months'

'Portion Control Helped Me Lose 54kg In 11 Months'

Kim Kardashian's Trainer Melissa Alcantara Shares Her Body Transformation

Kim Kardashian's Trainer Melissa Alcantara Shares Her Body Transformation

{headline}

{headline}

'I Blended Keto And Intermittent Fasting And Lost 33kg'

'I Blended Keto And Intermittent Fasting And Lost 33kg'

'I Tried Alternate Day Fasting And Lost 48kg In A Year'

'I Tried Alternate Day Fasting And Lost 48kg In A Year'

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

{headline}

{headline}

'The Keto Diet And Intermittent Fasting Helped Me Lose 40kgs In A Year'

'The Keto Diet And Intermittent Fasting Helped Me Lose 40kgs In A Year'

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

How To Accurately Track Your Daily Food Intake

How To Accurately Track Your Daily Food Intake

The Eating Regime That Helped This Mum-Of-Two Lose 41kgs

The Eating Regime That Helped This Mum-Of-Two Lose 41kgs

'I Lost 65Kg Following This Simple Diet Plan'

'I Lost 65Kg Following This Simple Diet Plan'

'I Lost More Than 135kg After Cutting This From My Diet'

'I Lost More Than 135kg After Cutting This From My Diet'

The Two Changes DJ Tigerlily Made To Completely Transform Her Body

The Two Changes DJ Tigerlily Made To Completely Transform Her Body

  1. Home
  2. Body Transformation

'Counting Macros Helped Me Shed 36kg'

"The truth is, you will not always be motivated—and that's okay." - by Alexis Jones
  • 16 Dec 2019
'Counting Macros Helped Me Shed 36kg'

My name is Regan Patterson (@regan_patterson) and I'm a 27-year-old personal trainer living in Orlando, Florida. After years of being overweight, at 100kg, I decided to count calories and macros, and hit the gym. I ended up losing a total of 36kg.

I was active in high school and played multiple sports, so I was always in shape. But when I went to college, I stopped playing sports and my activity level went wayyy down. My food choices changed and I began eating out of convenience (hello, fast food).

In a few years, I noticed my body had completely changed—and I decided I needed to do something different. So I started out by following a low-carb diet and lost 18kg. But I quickly gained it all back and more. Low-carb just wasn't sustainable for me. And I found myself back at square one with even more weight to lose. I felt so discouraged and didn’t do anything about it for a couple years.

Eventually, I knew that I couldn't keep going on like that. At 100kg, I finally decided I was going to start my diet again and not stop until I got to where I wanted to be.

RELATED: This Is Exactly How Many Calories You Need To Lose Weight

regan_patterson View Profile
2,872 likes - View Post on Instagram
I've decided to start calling these a "before and during" instead of a "before and after." ⁣ ⁣ Because there is no "after" photo. ⁣ ⁣ Living a healthy lifestyle is continuous. There is no end date. ⁣ ⁣ You have to continue to do the things that helped you lose fat. Reverting back to old habits will lead to your old physique. 👎🏼⁣ ⁣ That's why EXTREMES 👏🏼 DO 👏🏼 NOT 👏🏼 WORK. 👏🏼⁣ ⁣ I fell victim to an extreme before, and guess what? My results were temporary. Gained ALL my weight back AND more!! ⁣ ⁣ That's why I'm so passionate about teaching flexibility and sustainability. So that people can lose weight AND keep it off. ⁣ ⁣ Don't fall victim to the fad diets, the diet pills, cleanses, and other BS on the market. (Been there, done that 🙄) ⁣ ⁣ The quickest way to lose weight does not equal the best way to lose weight. ⁣ ⁣ Create habits that you can sustain forever. Because that's what this is. A forever thing. Not 30, 60, or 90 days. This is the rest of your life. ⁣ ⁣ So here is my before and during. Because I am forever improving, evolving, and changing physically and mentally. And there's always room for improvement. 👏🏼

Nutrition became my number one priority.

The first thing I did was turn towards healthier foods. But this time I made sure to really fuel myself with fruits, veggies, and lean protein sources. I also started eating out less and cut out liquid calories, which I know helped tremendously.

Eventually, I began counting macros. Macro counting involves tracking your caloric intake. I made sure to get enough protein and also monitored my carb and fat intake too. It taught me a lot about food and having a balanced diet.

regan_patterson View Profile
1,006 likes - View Post on Instagram
There's nothing magical about January 1st. Start now, start today. There is no perfect time. There will always be birthdays, graduations, holidays, and just SO many different life events. I started my weight loss journey during the holidays of 2015. Was I perfect? No. Did I still get results? Yes. Stop waiting and start doing. 🙌🏼

My meal plan involves counting macros, but I change up what I eat every day.

Even though I started counting calories and macros, I knew that I needed to have variety in my meals to stay on track. That's why every day looks different when it comes to what I eat. Here's a sample day:

  • Breakfast: I usually skip breakfast because I don’t get hungry until lunchtime.
  • Lunch: I’ll have a sandwich with some fruits or veggies, and maybe a protein shake.
  • Dinner: This is usually where I get more creative and make recipes of my favourite meals like burgers and tacos by using leaner meats and lower-carb buns or tortillas so that they fit my macros. Other times, I'll go simple with some grilled chicken, veggies, and potatoes.
  • Snacks: I always make room for a treat at the end of the day, whether that's some Halo Top ice cream or another one of my fave snacks. It's important to give myself the flexibility to enjoy foods I love. It’s easier to stay on track when I don’t feel deprived.
regan_patterson View Profile
501 likes - View Post on Instagram
🍕BBQ CHICKEN FLATBREAD🍕⁣ Here is a macro friendly version of a bbq chicken flatbread that has always been a go to for me since I started counting macros a couple years ago and decided I needed to share (finally) 😜 ⁣ Macros: ⁣ 250 calories⁣ 28 Protein⁣ 20 Carbs ⁣ 7 Fat⁣ What you will need: ⁣ -Joseph's pita⁣ -30-40 g G Hughes BBQ sauce⁣ -3.5 oz Pulled chicken ⁣ -30 g Onion⁣ -15 g Lite cheese of your choice (I usually use low fat mozzarella but only had @traderjoes lite Mexican blend and it worked fine) ⁣ Just spread the bbq sauce onto the pita, add all the toppings, stick in the oven at 425° for 10-12 minutes, and enjoy! 😋⁣🍕

When it came to working out again, I started out with something small.

I knew that I couldn't just jump back into my old college workouts. So I started out by taking daily walks and hitting the gym a couple days a week. Once I got comfortable in the gym again, I started strength training and fell in love with it.

Lifting weights has become a main form of exercise for me now, which is actually really important when it comes to fat loss. Eventually, I worked my way up in the gym from a couple days a week to five to six days a week. I went from 100kg to 64kg. That's a 36kg weight loss.

regan_patterson View Profile
794 likes - View Post on Instagram
Happy Wednesday!! 😊 we are almost to Thanksgiving 👏🏼🥧🍗🥐🦃🍁⁣ ⁣ Here's a little upper body workout for you just using dumbbells! ⁣ ⁣ 🍁Upright Row - 4 x 12-15 reps ⁣ 🍁Bent Over Row to Tricep Kickback - 4 x 12-15 reps⁣ 🍁1-1/4 Lateral Raises - 4 x 10-12 reps ⁣ 🍁Switch Grip Front Raises - 4 x 10-12 reps ⁣ 🍁Top Half Hammer Curl to Full Hammer Curl - 4 x 10 reps each (10 top 10 full) ⁣ 🍁Bicep 21s - 4 x 7 reps hammer curls, 7 reps bicep curls, 7 reps zottman curls ⁣ ⁣ Hope you can squeeze in a workout before the holiday shenanigans start! ⁣ ⁣ I'm so excited for all the food tomorrow 😍😊⁣ ⁣ I hope you all have a blessed thanksgiving with your friends and family!! ♥️ Outfit: @balanceathletica

But it's not always easy for me to stay motivated.

Now, I'm a personal trainer, and I try to be super transparent about my weight-loss journey. When people ask me how I managed to stay motivated and how they can do the same, I tell my clients, "I don't." The truth is, you will not always be motivated—and that's okay.

Feeling unmotivated is a feeling that comes and goes. But being dedicated means you do it anyway, especially when it's hard. That’s why it’s so important to create habits; you'll do them even when you don’t feel like it because they become second nature.

My process was very gradual—and yours can be too.

regan_patterson View Profile
3,901 likes - View Post on Instagram
My top 5️⃣ tips for fat loss: ⁣ ⁣ 1. Eat and exercise in such a way that you can do forever. Any plan that you can only do for 30, 60, or 90 days will yield temporary results. Temporary actions = temporary results. Sustainability is key! ⁣ ⁣ 2. You don't have to track your calories forever, but I bet if you tracked your food for at least a week you would realize just how much you're really eating. And just because you don't track something, doesn't mean it doesn't count! ⁣ ⁣ 3. This one I talk about all the time: patience! Be realistic. Instead of seeing how much progress you can make in a month, start thinking longer term. Give yourself at least a year to make drastic changes. If not longer. 😉 Going into it knowing that it's going to take a long time keeps things in perspective and you're going to be less likely to give up when it doesn't happen as fast as you want it to. ⁣ ⁣ 4. Ditch the all or nothing mindset. It will keep you spinning your wheels. (Trust me, I've been there!) Eating a donut, some pizza, or fries sometimes will not hinder your progress. It actually helps people feel less deprived and able to stick to their caloric deficit better/longer! ⁣ ⁣ 5. Prioritize your sleep and manage your stress! Lack of sleep and high stress can lead to a high calorie consumption. Make sure to get 7-8 hours of sleep every night, and find ways that help you de-stress when you need it! Sleep and stress management often get put on the back burner. ⁣ ⁣ If you have any helpful tips that have helped you, drop them in the comments below to share with others 👇🏼⁣ ⁣ If you are struggling to get started on your own journey, just know there is nothing too small to get you started. All you have to do it start!

It took me two years to lose the weight and I think it's so important people understand that weight loss takes time. You have to be patient. Giving up won’t get you any closer to your goals, so you just have to flex your patience muscle and keep going.

I also tell my clients to find a form of exercise that they really love—something they can always go to when they're not sure what to do. If you like lifting weights, do it. If you like running, do it. If you don’t enjoy it, you won’t stick to it. Sustainability is key. You want to keep the weight off forever, not just a temporary fix.

My last tip for others trying to lose weight: Consistency will always beat perfection. So don't be so hard on yourself if the workouts are hard or you can't run as long as you used to. Dust yourself off and keep going.

regan_patterson View Profile
3,248 likes - View Post on Instagram
Same shirt, almost 4 years difference, much different fit! ⁣ ⁣ Same girl, different lifestyle! ⁣ ⁣ Do I still eat cookies like I did in the first picture? Darn right! 😃⁣ ⁣ But now if I have a cookie, I enjoy it and move on. ⁣ ⁣ I used to think I had something "bad" and would say "screw it" and just continue to spiral out. ⁣ ⁣ Now if I want a cookie, I log a cookie, eat it, enjoy it, and move on! ⁣ ⁣ I've never felt like I've had this type of food freedom, and it's the best feeling in the world. I can eat the foods I love and still hit my goals! #flexibledieting ⁣ ⁣ It takes time to find your balance, just keep working at it every single day. You will get there! ⁣ ⁣ You are not stuck, lost, or hopeless. It's all just a part of learning and a part of your journey that will get you to where you want to be. ♥️

By Regan Patterson, as told to Alexis Jones. This article originally appeared on Women's Health US. 

RELATED: What Is The Macro Diet And Does It Work?

  • Weight Loss
  • Weight Loss Exercise
  • Weight Loss Diet
  • Body Transformation
Alexis Jones
Alexis Jones
Alexis Jones writes across several verticals including news, health, sex and love, relationships and fitness.

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

This Simple, Effective Ab Workout Will Shred Your Six-Pack
Watch 0:23

This Simple, Effective Ab Workout Will Shred Your Six-Pack

{headline}

{headline}

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

‘I Tried Women’s Health’s 30-Day Fitness Challenge—Here’s What Happened’

'I Lived By The 80-20 Rule—And I Lost 31kg'

'I Lived By The 80-20 Rule—And I Lost 31kg'

'Portion Control Helped Me Lose 54kg In 11 Months'

'Portion Control Helped Me Lose 54kg In 11 Months'

Kim Kardashian's Trainer Melissa Alcantara Shares Her Body Transformation

Kim Kardashian's Trainer Melissa Alcantara Shares Her Body Transformation

{headline}

{headline}

'I Blended Keto And Intermittent Fasting And Lost 33kg'

'I Blended Keto And Intermittent Fasting And Lost 33kg'

'I Tried Alternate Day Fasting And Lost 48kg In A Year'

'I Tried Alternate Day Fasting And Lost 48kg In A Year'

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

'The Eating And Exercise Regime That Helped Me Lose 10.25kg And 8.2% Body Fat In 8 Weeks'

{headline}

{headline}

'The Keto Diet And Intermittent Fasting Helped Me Lose 40kgs In A Year'

'The Keto Diet And Intermittent Fasting Helped Me Lose 40kgs In A Year'

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

‘The Diet Plan That Helped Me Lose 25kg in Six Months’

How To Accurately Track Your Daily Food Intake

How To Accurately Track Your Daily Food Intake

The Eating Regime That Helped This Mum-Of-Two Lose 41kgs

The Eating Regime That Helped This Mum-Of-Two Lose 41kgs

'I Lost 65Kg Following This Simple Diet Plan'

'I Lost 65Kg Following This Simple Diet Plan'

'I Lost More Than 135kg After Cutting This From My Diet'

'I Lost More Than 135kg After Cutting This From My Diet'

The Two Changes DJ Tigerlily Made To Completely Transform Her Body

The Two Changes DJ Tigerlily Made To Completely Transform Her Body

WomensHealth
  • Contact Us
  • About Paragon Media
  • Terms of Use
  • Privacy Statement
  • Contact Paragon Media
  • Contact Us
  • About Paragon Media
  • Terms of Use
  • Privacy Statement
  • Contact Paragon Media

Brands

Our Network

  • Paragon Media Pty Ltd
  • Men’s Health
© 2021 Are Media PTY LTD
Get more from

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now