Wellness Mind & Body Weight Loss Success Story: "I Lost 211 Pounds" Emily Liedtke's wake-up call? A mini stroke in her 30s. She quit binge eating, hired a trainer, and lost 211 pounds. By Health Editorial Team Published on October 18, 2016 Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page Pete Springer Emily Liedtke, 40, 5'2", from Beaverton, Ore. Before: 340 lb., size 26 After: 129 lb., size 2 Total pounds lost: 211 lb. Total sizes lost: 12 I was an active kid who played tennis, danced, and skied competitively, but I still found myself overweight at a young age. I remained heavy well into my 30s, despite trying everything from restricting calories to taking diet pills; these methods failed because I would just stuff myself later. Fast-forward to 2014, when I was bedridden with a back injury. My weight shot up to 340 pounds, and my blood pressure also became sky-high, which resulted in a mini stroke. My doctor warned me that if I didn’t do something to change my unhealthy ways, it could cost me my life. Best Superfoods for Weight Loss Chasing pavements I heeded his warning, but instead of undergoing a complete overhaul, I started small, with walking. At first, I could only make it to the mailbox, and each step left me breathless and with nagging back pain. But I kept at it. Slowly, I worked my way up to walking three miles six days a week. Diet-wise, I cut out fast food and began using different-size plates to help control my portions. By February 2015, I was down 80 pounds and feeling much more confident. Fighting for fit To avoid a plateau, I joined a gym and started working with a trainer twice a week. I also revamped my eating habits once again, this time making sure to have meals that fueled exercise, such as grilled chicken and steamed broccoli or eggs with avocado. I lost another 20 pounds and gained muscle definition in my legs. Next, I signed up for my gym’s weight-loss competition and shed 37 pounds and 15 percent of my body fat. I also nabbed the $1,000 first-place prize. These days, I’ve made it my job to be fit: I’ve gotten back to my dancing roots by becoming a barre instructor. And at 129 pounds, I’m at a weight that’s best for me. How Emily keeps it off Aim for 15: When I’m dreading a workout, I tell myself to try to make it through the first 15 minutes. After that point, I almost always feel more energized and want to keep going. Find a unique reward: Instead of celebrating with food when I hit a goal, I treat myself to something healthy, such as a hike with my husband or a massage. Change your vocab: I used to tell myself that I “couldn’t” have something, which made me crave it even more. Now I say I “don’t” engage in an unhealthy habit. It’s a little trick that makes the behavior seem less like a choice and more like part of my lifestyle. Nail down your emotion: I created my own mood emojis to help monitor how I feel after every workout and meal. This lets me keep tabs on what’s working for me and what’s not. Emily's wearing: Shop Avocado Traveller Short Sleeve Jacket ($124; shopavocado.com); Strappy Active Tank ($36; shopavocado.com); X-Strap Sports Bra ($38; shopavocado.com); and Athletic Tight ($56; shopavocado.com). As told to Lindsay Murray Was this page helpful? Thanks for your feedback! Tell us why! Other Submit