Jocole lost 262 pounds

Transformation of the Day: Jocole lost 262 pounds. Her motivation is all about improving her physical health. At 454 lbs, she had limited mobility and needed to meet a weight requirement to have knee replacement surgery. She shared with us how she took action to change her life.

What was your motivation? What inspired you to keep going, even when you wanted to give up?

My motivation was completely physical. I have several issues with my knee that require a knee replacement. My orthopedic surgeon would not approve of a knee replacement until I reached a BMI of 40 (which is 211 pounds for my height).


I had very limited mobility. I was advised that I need a walker, but I used a cane. I felt trapped in my body, and I was always in pain, so I decided to change my life.

The feeling I had, feeling trapped in my own body, keeps me going. I don’t accept excuses from myself. I was in pain every day at my heaviest, so why let the pain of exercising stop me? My thought process was: If I’m going to be in pain anyway, I might as well deal with it.

When did you start your journey? How long did your transformation take?


I started in November 2018. It’s been 23 months. (Nov 2018 to Oct 2020)


Is weight loss surgery part of your journey?


Yes. I had the gastric vertical sleeve surgery on May 20th, 2018.


How did you change your eating habits?


I started the Keto Diet in November 2018, eating about 23 grams of net carbs a day. Now I’m on a low carb diet. My goals are to eat no more than 120g carbs on workout days and 60g on rest days. I also fast intermittently for at least 16 hours a day. 

 What did your workout routine consist of? How often did you work out?


Due to my knee joint issues, my workout options are limited. I started working out on the elliptical in January 2019. I increased my endurance each week. I went from 20 mins a day, five days a week in Jan/Feb, to 1 hour a day, five days a week in Apr/May. I challenge myself to work out as vigorously as possible on the elliptical. My range is between 8-10 miles in an hour, depending on the resistance and incline level I choose. I also lift weights for about 20 minutes, two times a week, but no more than 20 lbs due to a neck injury.


What was your starting weight? What is your current weight?


My starting weight was 454 pounds, and my current weight is 192 pounds. I still want to lose at least 50 lbs within the next year.


What is your height?


I’m 5 feet, 1 inch tall.


What is the biggest lesson you’ve learned so far?


Forgiveness. I’m only human. Messing up, or what I define as weakness/giving into cravings, is human nature. The most important thing on the journey is to forgive yourself for eating the wrong thing and get back on that proverbial wagon. Don’t wallow in your mistakes. Make your next decision a healthier decision.


What advice do you have for women who want to lose weight?


My advice is my response to the previous question. Forgive yourself for the mistakes you make when you give in to your cravings. Don’t use it as an excuse to keep making poor food choices. You can out-eat any workout, so do your best to stay within your calorie limit.

Use a nutritional app to manage your calories and macronutrients (fat, protein, & carbs). I used the Carb Manager app. Eventually, you will learn the macros/calorie count of the foods you eat by heart. Until then, hold yourself accountable and write down your food/calorie intake.


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