“ Keto diet and Apple Fitness Plus workouts helped me lose 65 pounds. ”

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My name is Nicki Rose (@ rose_vibes19) and I am 33 years old. I live in Atlanta, Georgia, and have been a medical professional for 13 years. I have been on the keto diet and cut out sugar and alcohol for weight loss and have lost over 60 pounds.


I gained a lot of weight after welcoming my second child. And my weight just kept increasing from there. I tried various diet tactics that weren’t sustainable, ranging from drinking only protein shakes to cutting meat. But it looked like the weight would barely come off. Or, if I lost five pounds, I would gain it back quickly, causing me to lose motivation and the urge to keep trying to lose weight.

I work in the health care industry and am on my feet most of the day. I eventually started to suffer from pain in my knees, feet and back due to my weight. But it wasn’t until I married my husband in 2018 and looked at our wedding photos that I was shocked at how much weight I gained.

I felt like my health was out of control, and I needed to get it back in order, stat.

I said to myself, for our anniversary, I wanted to look great and feel good. I wanted my kids to look at me and say, “Wow, look mom!” I wanted to be there for my children, and with the path I was on, I was heading down the path of untimely death.

I finally started making changes in September 2019.

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I started on the keto diet and cut out the sugar and alcohol.

I chose keto because in 2009, before my second child, I had been on a protein diet and lost weight. So I did a little more research, downloaded apps, watched YouTube videos, and found recipes that I felt comfortable enough to make, and started my keto plan.

Being able to eat meats and foods that I enjoy has helped me stick to this way of eating and make it a more lifestyle for myself and my family.

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This is what I eat in a day.

  • Breakfast: Most of the time I skip breakfast, but when I eat it I have scrambled eggs and two sausage patties with black coffee.
  • Lunch: Typically a protein with a fat, like tuna with mayonnaise. Very light and simple.
  • Snacks: Almonds, cheese chips, strawberries.
  • Having dinner: Protein with a fat and a vegetable. For example, salmon with butter and cream of spinach.
  • Dessert: I usually skip dessert, but every now and then I enjoy a cheesecake without sugar!

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    After about five months, I incorporated walking into my lunch breaks.

    I would walk about a mile. On weekends, I would go to the neighborhood gym, go on the treadmill, and do dumbbells and wrestling ropes.

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    Then the pandemic struck! I wasted hours at work which gave me more time to start training outdoors. I started doing four to five miles at a time, three to four times a week. I skipped rope and kept going for most of the year.

    To this day, I am doing this routine. Now I’m back to a full work schedule and still walk during lunch breaks. I also still do workouts at home (which includes the hula hoop!) And on the weekends I go to the park, walk and jog. I can jog up to two miles without stopping now. I feel amazing.

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    These three changes also made huge differences in my weight loss results.

    • I don’t hang around after work anymore. After work, I would be so tired. I cooked, sat on the couch, helped the kids with their homework – and that was it. Now I come home, cook, check my work, and find time to exercise. I activate my Apple Fitness app on my phone and work out. I’ll find something to clean up to keep burning calories. If I watch TV, I take my hula hoop and just hula. Everything to keep burning calories.

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      • I cut out fast food. I was the queen of fast food several times a week. Now I have simple foods on hand that I can cook quickly. Let’s be honest, we aren’t always going to want to cook! So if I grab something on the go, I check the carbs and nutrition on my carb manager to see what I can eat and how it fits into my macros for the day.

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        • I made my trip public. I’m generally a private person, but this private lifestyle has also kept me from taking photos and being at the forefront. I opened a social media page to document my weight loss. It helped me step out of my comfort zone and be responsible! I have met so many great people who have inspired me to keep going. I’m taking more photos and feeling so much more comfortable with myself which has helped me stay on track!

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          I lost 65 pounds.

          I want other women to know your size does do not define yourself. However, being in good health is the key to being there for you and your family. I am so much more energetic and at a point in life where I feel like myself again!

          I am not lazy. I smile more. My pain is gone. We owe it to ourselves to keep working on ourselves and improving ourselves. Don’t give up on yourself. I kept fighting for my health because I was worth it.

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