Weight Loss Diet
Melissa Paluch managed to lose 96 pounds and improve her well-being, overcoming health challenges including diabetes. Now she shares her journey to give advice and help other people with their weight loss journey
A woman with diabetes managed to lose an incredible 96 pounds and miraculously reverse her condition… all by hiding the weighing scales.
Melissa Paluch’s weight loss journey started in July 2022 when she decided to take control of her health and weight. She faced several health issues, including diabetes, high blood pressure, high cholesterol, and severe sleep apnea.
The recent passing of her father, who suffered from weight-related health problems, served as a powerful motivator for her to make positive changes in her life.
Throughout the course of a year, Melissa successfully lost 96 pounds and experienced remarkable improvements in her overall health and well-being.
Initially, she attempted to track her progress by weighing herself multiple times a day, but the constant fluctuations in weight led to stress and discouragement. Consequently, she chose to hide the scale and adopted a weekly weighing routine instead.
She told Today.com of how she embarked on her journey, saying: “I was sobbing because I had all these new diagnoses, and now I have sleep apnea.
“I told myself, ‘This is enough. I need to do something, and clearly, weight is an issue. I’m done feeling unhealthy. I’m done having no energy. I need to finally get on board’.”
Rather than focusing on the numbers on the scale, Melissa set non-scale goals to work towards.
These goals included eliminating the need for a CPAP machine, reducing her dependency on medications, and enhancing her physical abilities.
“Honestly, it started off as a weight-loss journey and then turned into so much more than that,” she said, adding that “hiding the scale was the best decision I ever made.”
Melissa made significant changes to her diet, embracing a low-calorie approach with a target range of 1,300 to 1,400 calories per day.
She found a balance that allowed her to enjoy the foods she loved while being mindful of portion sizes.
Planning her meals helped her cut back on takeout and make healthier dietary choices.
Additionally, she increased her water intake, which not only contributed to her weight loss but also improved her skin’s condition.
Incorporating exercise into her daily routine played a crucial role in Melissa’s success.
She began with short distances and gradually worked her way up to walking three miles every day.
Walking became more than just a form of exercise; it became a therapeutic outlet for coping with postpartum depression and the grief from losing her father.
Melissa shares three valuable tips for success that she learned from her journey. Firstly, she emphasises the importance of patience, understanding that sustainable changes take time.
“Be patient. You didn’t put the weight on overnight, and you’re not losing it overnight. Patience is not one of my virtues, but it’s important for this type of journey,” she says.
Secondly, she encourages focusing on non-scale victories, such as improvements in health and physical abilities, rather than solely relying on the number on the scale.
“Don’t just focus on the scale. Make a list of the non-scale victories you want to achieve,” she said.
Lastly, Melissa advocates for making oneself a priority in the pursuit of better health and overall well-being.
She added: “Remind yourself that you’re worth the hard work it takes to reach your goals.”