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‘I Lost Over 100 Lbs. In 1.5 Years By Making These 4 Simple Tweaks To My Diet’

My name is Ashley Kincade (@ashleyloveebugg), and I am 25 years old. I live in Chandler, Arizona, and I am an operations manager. I was tired of having knee pain and no energy, so I worked with my doctor to create a calorie deficit to lose weight and did at-home YouTube workouts and High Fitness classes to lose over 100 pounds.



a woman standing in front of a mirror posing for the camera: Ashley K. lost over 100 lbs. after her doc helped her calculate a daily calorie intake and cut processed foods. She also did High Fitness and Youtube workouts.


© Ashley Kincade
Ashley K. lost over 100 lbs. after her doc helped her calculate a daily calorie intake and cut processed foods. She also did High Fitness and Youtube workouts.

Before my weight loss journey, I struggled with overeating, food addiction, emotional eating, and yo-yo dieting. I was always too fatigued to workout, and I would end up giving up on working out because I thought it was too hard.

My feet and legs hurt all the time, and I was in my early 20s. I also had a knee injury, and moving around on it at my bodyweight prevented it from fully healing. I knew if I lost weight it would take the pressure off of my legs and my knees. I felt uncomfortable and out of breath even doing simple activities like running errands, like my body was entirely drained of energy.

I went to the doctor and she explained to me that I may develop other health issues. I didn’t want to be unhealthy at only 23.

So, I decided to make a New Year’s resolution in January 2018, and it was the only New Year’s resolution that I actually accomplished.

What made this resolution different from the others is that I shared with everyone that I knew that I was starting a weight loss journey. Telling all of my friends and family is what helped keep me accountable. I just wanted to be able to look in the mirror and feel good about myself again.

I’m allergic to dairy and soy, so I struggled when I first started my weight loss journey because I wasn’t sure what to eat. I would always go for unhealthy foods because it was the quickest and easiest thing that I could just grab and not have to think about.

When I began my health journey, I talked to my doctor about what types of food I should try incorporating into my diet, and she told me to always stay in a calorie deficit. I now try to stay away from as many processed foods as possible, and I also try not to eat a lot of carbs. (I don’t necessarily follow a low-carb diet or anything, but I try to stay away from unnecessary carbs.) It took a lot of trial and error to find what would keep me full and what I could make quickly, since I work retail.

I started by changing what I ate for breakfast every day. Once I got the hang of that, I changed what I ate for lunch, followed by snacks and dinners.

I now been eat a well-rounded