After seeing a widely-shared picture of herself, Jordan Kohanim realized she was unhealthy and needed to lose weight.

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Winning the teacher of the year award in ~ Northview High college in Johns Creek, Georgia, should have been a happy day because that Jordan Kohanim, but instead she felt profoundly sad after seeing a photo of her with the award. She couldn"t believe how overweight she was.

“I was mortified about how unhealthy i looked. It was time that ns admitted that what ns was law was no working,” Kohanim, 38, told via email.


While Kohanim struggled through her weight many of she life, she did periodically work out and follow crash diets to try to it is in healthier. But most often, she walk home and crashed ~ above the couch.

“My diet contained yo-yo and guilt,” claimed the language arts and also debate teacher indigenous Atlanta. “I to be overweight because I believed the stare that culture taught me: ns was big because ns wasn"t worthwhile sufficient not to be.”

After struggling with her weight every one of her life, Jordan Kohanim started tracking what she ate and exercising, beginning with 15 minutes at a time. In two years, she shed 70 pounds.Courtesy Jordan Kohanim

These bad habits led the 5-foot-tall woman to obtain weight until she reached 190 pounds. After ~ seeing she unflattering picture, i beg your pardon the school mutual on its social media accounts, Kohanim establish she needed to change. She asked she father, Brian Aiken, because that advice and also he shared the 15-minute rule.

"Go to the gym and also work out for 15 minutes. If friend still feel prefer not working out, go home. If you go residence after 15 minutes, you room not enabled to beat you yourself up around it. Girlfriend tried. You weren"t emotion it. Try again tomorrow," the told her.

Kohanim frequently used crash diets and also sporadic exercise to shot to gain healthier. That wasn't until she adjusted how she assumed of food the she was really able to lose weight.Courtesy Jordan Kohanim

So, she attempted the 15-minute rule. Because that a few weeks, she settled 15 minute a day, twice a week. Then, she started going come the gym three, climate four, then 5 days a week. She found she enjoyed it and before she realized it, she was working out for 60 minutes.

“I vowed to perform my at-least-15-minutes workout 5 days a week. When the habit to be made, I was able to stick to it,” Kohanim said. “I work-related out in the morning prior to I am tired from teaching and also tutoring.”

While exercise aided her transform she body, making far better choices as soon as it concerns food make the best difference. As soon as she very first started, she merely tracked she calories. Now, Kohanim follows a macros diet, where she counts macronutrients, which encompass carbs, protein and also fat, to make healthy and balanced meals. That a different means of tracking what friend eat.

“People don"t establish just just how much of load loss is what girlfriend eat. The truisms are truisms since they are — surprise, surprised — true,” she said.

When Kohanim fight plateaus throughout her weight-loss journey, she'd try different species of exercise.Courtesy Jordan Kohanim

She faced obstacles when shedding pounds and transforming she life. But when she felt frustrated or hit plateaus, she asked for help.

“I feeling discouraged every the time, but that"s when you reach out to her network. You seek out motivation,” she said. “People excellent perseverance, and they will root for you once you feeling discouraged.”

In two years, Kohanim shed 70 pounds and now weighs 120 pounds, a load she has actually maintained for over a year. While she happy through her body, she is also pleased by her emotionally changes.

“Before this journey, ns felt choose my load was every a product of my very own laziness. I worked out to punish myself for that laziness. The wasn"t until I started viewing my weight as a wellness issue, that real transformation took place,” she said.

Kohanim detailed tips because that others hope to shed weight and become healthier:

1. It’s greatly what friend eat.

While Kohanim works out by doing HIIT training, cardio and weight lifting, her load loss started just by tracking what she ate.

“It really is 80 percent kitchen, 20 percent gym,” she said.

2. Value yourself.

“Start by realizing the you are worthwhile — that any kind of time friend take because that yourself: functioning out, food-prepping, long walking in the woods — is no being selfish. It is exactly how you ensure the you are here for a long sufficient time come take treatment of those people you continually sacrifice yourself for,” she said.

Kohanim has maintained she 70-pound weight loss.Courtesy Jordan Kohanim

3. Shot adding not subtracting.

By including more healthy foods to your diet, human being are less likely to rotate to junk food.

“Consciously eat five cups the veggies a job — add them to her diet. Then you will have less room for the other stuff,” she said.

4. Share your failures.

It feels frustrating once the number ~ above the range goes up instead of down. Or you haven’t lost any kind of weight in weeks. However asking for support deserve to help.

“Don"t be fear to tell world that you are struggling. That"s okay. Lock aren"t going to condemn you because that it,” she said. “You"ll be amazed at just how many civilization will reach the end to encourage you.”

5. Mix that up.

After the body becomes acquainted with certain activities, the slows the metabolism, Kohanim said. So, when long distance running didn’t it seems to be ~ to have actually the same impact on she body, she tried various workouts.

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“I had to adjust it up. I had to cut my cardio back and range up my load training,” she said.