My name is Kylie Lynn Gill (@walkingandcounting). I live in Greenville, South Carolina and am a data management technician. In about two years, I lost 96 pounds on the CICO diet while walking for weight loss.


Before I started my weight loss journey, I was constantly tired, struggling to find energy. I find myself canceling programs, not participating in activities that require energy or moving for long periods of time. I found solace in going to the store for my sweet treats.

My doctor was also concerned about my diet and lifestyle. My blood pressure was as high as my cholesterol, and health issues related to these two issues arose on both sides of my family.

While my health problems scared me, my motivation eventually came from watching YouTube videos, looking at Instagram conversion pictures, listening to testimonials from women who lost weight, and the positive impact on their lives. I got a new job, moving from a waitress to an office, I wanted to change my life even more.

I vividly remember driving home from work one day and seeing a treadmill near a trash can. There was a sign on it that said “ANVAR”. In my eyes, it was a sign that now was the time to start.

I could not keep telling myself that I would start next Monday or make another excuse. Was it now or never? And that track came home with me. The day I decided to start was May 10, 2018.

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I barely had room for a car, but it was a useful tool for me, as I was still too self-contained to go out and walk. The tilt function didn’t even work, but it did move me. I set a goal to walk on it every day և I opened my Instagram page to hold myself accountable. I wanted to document my exercise, size, and diet.

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For me, diets have always been a trial and error. I’ve seen a lot of people succeed in watching portions, but I love big plates full of food.

When I realized that reducing the portion size would not be sustainable for me, I read about breaking the fast. Eating between 12 and 20 pm Pm worked well for the first few months. I could still eat what I wanted, but in a smaller window of time. But after a while I realized that I would be hungry in the morning or later at night, I would feel weakened if I ate until 12 in the evening or after 20 in the evening. Unhealthy mindset.

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I decided that what I really needed to do was try to improve my mental health, not just my weight. That’s when I discovered the calorie count or CICO rule.

CICO means “calories inside, calories outside”. I have read so many documents, I have heard from many nutritionists how to lose calories when losing weight. I loved vegetables, so I downloaded a program where I could track what I ate, learn about the amount of food I eat, and how different foods can nourish my body in different ways.

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I was able to eat when I was hungry, eat larger portions, still lose weight by eating more vegetables, fewer carbohydrates, and leaner protein. It was amazing! I would pick up some of the best salads և publish great recipes by simply replacing high-calorie, low-quality foods with vegetables and other low-calorie large meals. Most of my weight loss was due to a lack of calories.

I’ve been experimenting with low-carb keto lately to see how my body responds. So far it’s been the best eating habits for me, but I’m still wondering what eating habits will be most sustainable for me in the long run.

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Here is what I eat in one day.

  • Breakfast. Mix egg bowls with vegetables (mushrooms, peppers, onions, tomatoes); bacon; omelette with hot sauce; chaffles without sugar maple syrup; և coffee without sugar “Toran” ան sweet vanilla sweet almond milk.
  • Lunch: Chicken կ broccoli; grilled salmon salad; pimento cheese sandwiches; fried brussels sprouts with parmesan and bacon.
  • Snacks. Babybel cheese, almonds, pork rind, celery, paninos, blackberries, quest bars (my birthday cake is my favorite flavor).
  • Supper. Wrap a thousand cheeseburgers; fried in the air; cream cheese, jalapeno և bacon stuffed chicken breast; ribeye և green beans; sugar-free Sweet Baby Rays on cauliflower rice barbecue; zoodles with marina և meatballs.
  • Dessert. Smartcakes; Bake Believe chocolate; whipped cream; Rebellious ice cream; Halo Top ice cream; almond butter on toast; 90% cocoa bar.

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    I only started walking. My goal was to walk every day, և I clung to it.

    At first it was difficult because I was used to sitting on the couch, eating snacks and watching TV. At first, I used to walk the runway while watching my favorite shows, but now I’ll walk around listening to podcasts. True Crime podcasts are my favorite, I find that if I watch or hear something interesting, it makes time fly և it’s more enjoyable.

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    I try to walk five days a week. Walking is free, good for you և effective. In addition to walking, I do yard work and gardening. I added push-crunch to my daily exercise, but nothing basic. I once heard that weight loss is 80 percent diet և 20 percent exercise, and for me it is true.

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    These three changes have made the biggest difference to my weight loss results.

    • I started eating more vegetables, cutting down on carbs and sugar. Finding replacements for your favorite items is easy և can reduce calorie intake. You do not realize how small a pasta is until you read the size on the box. It is disturbing to realize what 100 calories of pasta or bread is like 100 calories of vegetables or fruit, instead of ordinary almond milk, cauliflower և cheese instead of pasta. water or salt water instead of soda or juice.
    • I started moving. Standing away from the door of a shop or office helped me move / move more throughout the day. Halfway through my lifestyle change, I bought a back-to-back watch, and I was so proud to be able to make it through the day.
    • I set small goals, rewarded myself when I hit everyone. All progress is good, և even if you sometimes have a kiosk or a mess, you have to remember that it is not a failure. For me, weight loss has never been linear. I decided to reward myself when I hit my goal with things like buying clothes for every ֆ 20 lost or traveling on the weekends to score a goal.

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      In total, I lost 96 pounds. It took me about two years to lose it, and I kept it for the last year.

      You start to feel more and more when you set such a goal նում achieve it. My confidence, happiness, anxiety, health, stress, sleep, energy և have improved a lot more than I could have imagined.

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