My name is Myla Rose (@thatsmylar0se), and I’m 36. I live in Scranton, Pennsylvania, and I’m a health care worker and mom. After giving birth to my third child, I had gastric bypass surgery and committed to a low-carb, high-protein diet and exercise to lose 170 pounds.
I started my weight-loss journey back in 2014. I was very depressed, and I was taking medication for my mental health issues. At that time I had two children, and it was getting harder and harder to do the daily things I needed to do for them and myself.
At one point, I was pre-diabetic, and I also had high blood pressure, high cholesterol, and sleep apnea. I had to start using a C-PAP machine. That was my turning point. I had a great counselor at the time, and she recommended I start eating healthy and begin exercising. I ended up joining Instagram for accountability. I was able to use it as an outlet and surround myself with likeminded people.
I lost around 40 pounds, and then I got pregnant with my third child. Everything stopped soon afterward. I slipped back into my old ways. I ended up gaining all of my weight back, plus some. At my heaviest, I weighed 330 pounds.
After I had my youngest in 2016, I began seeing weight loss surgery as a possibility.
I had gastric bypass surgery July 28, 2017. After my operation, I started seeing a nutritionist to keep my weight loss journey on track. They recommended that I try a low-carb, high-protein, moderate-good-fat diet, and that I aim to eat around 1,500 calories a day. That's what I've followed for over a year—and it's paid off!
Surgery was a tool that helped me learn portion control—but the work couldn't stop there. My stomach has stretched throughout the years, so I’m capable of eating way more now than when I was fresh out of surgery. But for me, it's important to continue to eat healthier options and smaller portions if I want to continue maintaining my weight loss. The way I eat and my exercises habits will affect the progress I continue to make.
Here’s what I eat in a day:
- Breakfast: A piece of fruit with some oatmeal
- Snack: Nuts
- Lunch: A salad and a piece of fish
- Snack: Yogurt
- Dinner: A vegetable and a chicken breast
- Dessert: A protein bar or protein smoothie
I started working out consistently six months after my gastric bypass surgery.
I worked out six days a week. I did 30-60 minutes of cardio and then 30 minutes of strength training afterward. I fell off of my workout routine during quarantine, but I have currently been getting back into the swing of things. I’m now working out six days a week for an hour and a half.
These three changes made the biggest difference in my weight loss results.
- I found an eating plan that helped me stay consistent. Come up with a solid routine that works for your lifestyle, then stay consistent with it.
- I always tell myself, "You can, and you will." Being your own hype man or woman is key. Having confidence in your own personal abilities will get your mind strong. Once you get your mind right, your body follows.
- I found positive support. In both real life and on social media, surrounding myself with people who inspire and motivate me adds to my own personal success.
I lost 170 pounds, and I have kept it off for a year and a half.
I plan on having my loose skin removed one day soon as well. I went from just existing and mentally being in a very dark place to now thriving and living my best life. There have been lots of ups and downs, but I'm looking to start coaching and helping other men and women do what I did.