Woman Lost 114 Pounds, Cured Acid Reflux with Walking and Diet Changes

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For Missy Gillenwater, a 50-yr-aged continue to be-at-residence spouse from Ohio, maintaining a nutritious bodyweight has generally been a battle.

When she would endeavor to take in healthy and work out, she located it difficult to stay motivated. “I was up and down during the years, but under no circumstances could regularly remain at a nutritious bodyweight,” she said. 

It wasn’t right until her acid reflux symptoms grew to become unbearable that she eventually acquired significant about committing to a healthful lifestyle. 

“Pain started overtaking my lifestyle in the next half of 2021,” she informed the Right now present in a section on April 17. “My mouth, head and throat hurt so substantially, and I was fatigued all the time. Finally, I was diagnosed with acid reflux and which is when my transformation commenced.” 

At her heaviest, Missy Gillenwater weighed 277 lbs.Courtesy Missy Gillenwater


An acid reflux analysis led to a way of life adjust

When the burning and itching in her throat became far too a great deal to deal with, Gillenwater decided to see an ear, nose and throat (ENT) medical doctor in March 2022 to locate out what was wrong.

Following diagnosing her with acid reflux, Gillenwater’s physician suggested her to modify her diet plan by cutting out fried and fatty foodstuff. She also decided to remove soda and tomato-based foodstuff and focused on consuming refreshing vegetables and lighter meats. Just after a large amount of demo and mistake, Gillenwater settled on a listing of meals that wouldn’t induce her reflux to flare up, and she committed to the food plan. 

These days, the only animal proteins she eats are rooster, salmon and turkey. She eats a great deal of contemporary vegetables and does not take in pink meat, bread or pasta. Just about every morning, she has oatmeal and a protein shake for breakfast.

When she started walking, Gillenwater could barely walk a mile. Now, she logs 10-13 miles a day.
When she started out strolling, Gillenwater could scarcely walk a mile. Now, she logs 10-13 miles a working day.Courtesy Missy Gillenwater

A balanced food plan motivated a going for walks program

Soon after making the variations in her eating plan, she turned her awareness to fitness. “I figured it was the fantastic time to truly focus on my health and fitness. I had walked prior to but knew I could genuinely make a alter if I retained transferring while also focusing on my diet regime,” Gillenwater reported. 

When she commenced her going for walks routine, she weighed 277 lbs and logging just 1 mile was difficult. She begun by walking 2 to 3 miles a day at a rate of 25 minutes for each mile.

“Motivation by way of the challenging situations continued to be a battle,” Gillenwater claimed. “It can be challenging to get started out and then carry on heading. At to start with, I could barely walk a mile!” But she trapped with it, slowly expanding her length each and every day, and the lbs . started out to occur off.

Currently she walks 10 to 13 miles a working day at a pace of 14 to 16 minutes for each mile.

“I have not skipped a person working day of going for walks above the previous 13 months,” she claimed.

She discovered commitment in the Start Currently group

When Gillenwater started off putting up her walks on Fb, a friend advised she be part of the Commence Today group. She cherished how considerably encouragement and motivation she received from other members.

“If you are acquiring a terrible working day and you get on there and you seem at that, it just lifts you up, mainly because there’s days when you struggle, you don’t want to walk or you really don’t want to do just about anything and you get on there and that just sets the temper to ‘hey, get up and do a little something,’” she stated.

It was a put up in the Start off Nowadays team that encouraged Gillenwater to full her very first 5K, she beforehand instructed Nowadays.

“I was not positive what my time would be, and that day was my quickest time — I experienced various times of 55 minutes when I practiced, and I completed that working day in 52 minutes. I was so energized! I labored up to that from the persons in the software motivating me!” she explained.

Gillenwater experienced far more than 250 individuals comment with congratulations when she posted in March 2023 — a year following her analysis — that she was formally off of her acid reflux medication.

She lost 144 pounds and went from a size 24 to a size 12-14 in shorts.
She shed 144 pounds and went from a sizing 24 to a dimension 12-14 in shorts. Courtesy Missy Gillenwater


The good variations she has witnessed

Considering that committing to a strolling regimen and modifying her eating plan, Gillenwater has viewed both her actual physical and mental wellness strengthen. Some of the largest alterations she has seen are:

  •  She’s lost 114 lbs ., likely from dimensions 4X to measurement L in shirts and 24 to 12 to 14 in shorts. 
  • She is off her blood stress and acid reflux remedies.
  • Her electrical power is by way of the roof.
  • Her self-confidence and self-esteem are larger than ever.
  • She lastly enjoys shopping and striving on clothing.

“I sense much more confident and satisfied than ever. … I appreciate taking selfies of myself and striving on new apparel now!” she stated.


Missy Gillenwater said she has never felt more confident in her own skin.
Missy Gillenwater explained she has hardly ever felt far more assured in her possess pores and skin.Courtesy Missy Gillenwater

Her guidance for some others

When it will come to producing diet regime variations, she suggested creating a diet program that operates for you. “I adopted doctor’s orders and did investigation to uncover out certain foodstuff that would make me truly feel superior and also had been very good for me also, and from there I crafted my system.”

Gillenwater knows firsthand how tough it is to keep enthusiastic. She recommended having pictures at each individual stage of your journey. Viewing the transformation of her have overall body has served her remain enthusiastic and she loves on the lookout back at pics and looking at how considerably she has arrive.

She also inspired other people to “focus on what you want to do and how you want to do it. Set a approach that fits in your routine and sign up for a group like Start off Today that motivates you.”