Kenara Woods: How he lost 155lbs in just 2 years!
So excited for my 2nd feature! I plan to regularly interview people who have amazed me from a health perspective in an effort to share best practices and learn from one another. If you, or someone you know has an amazing health journey, please contact me for a potential feature!
This month, I am so glad to feature Kenara (Kenny) Woods who lost a total of 155lbs over the course of 2 years. Kenny lost the weight naturally - no pills, no surgery, no supplements; just hard work and dedication.
I really enjoyed doing this interview - getting a male’s perspective and learning Kenny's approach was really enlightening. Enjoy, and be sure to comment your thoughts below!
*In case you missed the last one where I featured one of the most amazing and healthy pregnancies I've ever witnessed - click here to view.
Kenny's Quick Facts
Full Name: Kenara "Kenny" Woods
Instagram Handle: @3hreediamondsfitness
Home Town: St. Vincent and the Grenadines
Weight before: 370lbs
Weight now: 215lbs
Total Weight Loss: 155
How long did it take you to lose weight: Just over 2 years
Typical diet and exercise regime before weight loss: Diet then consisted mostly of junk, fried and processed foods. I also never exercised back then.
Diet and exercise now: I exercise at least 4-5 times a week. I do mostly strength training and mix it up with cardio. I eat six times a day.
Clothing size then and now: Before I was a XXL or XXXL shirt and Waist was 44-46 (for trousers). Now, my shirt size is Medium and waist is down to 34
Q: First, can you tell readers a little bit about yourself and your background?
A: Well, I'm the first of two children. I come from a hard working family that provided us with the necessary tools to equip us for life. I spent 10 years in the media and I'm an avid sports fan! Favourite team: FC BARCELONA
Q: What factors do you think lead to you being overweight?
A: I was always chubby growing up and food was my comfort. I just never felt (at the time) that I needed to do something about my weight so I ate recklessly.
Q: How did you feel about yourself before you decided to lose weight?
A: Well I was never depressed or anything. However, I was self-conscious about it and it played on my mind from time to time.
Q: What made you decide to lose weight?
A: All I knew was that I was getting older and bigger, which couldn't be any good for my health. Shopping for clothes became difficult, my breathing started to get really heavy, and basically, I just had enough. I decided it was time to finally do something about it.
Q: Generally speaking, how did you lose the weight?
A: I started with cutting back gradually. Eventually I removed all of the junk, soda and other unhealthy foods from my diet. All of my old habits began to die slowly and after a while, I noticed I didn't miss or needed them. I started eating more veggies and wholesome meals that provided all the necessary nutrients I needed. Research was also a big help throughout my journey.
Q: Has losing weight changed your life and how?
A: YES! I don't even know where to begin with how much my life has changed. Losing weight has added life to my years and years to my life. I have increased energy, I feel and look younger, my confidence has boosted, and picking out clothes is now is a breeze. I'm feeling the best I have felt in years.
Q: What was your diet routine during/post weight lost?
A: At the beginning of my weight loss journey, I wasn't well informed on what I should eat so my diet looked something like this:
Meal 1: Breakfast - scrambled or boiled eggs with some leafy veggies
Snack 1: Infused water (lemon, ginger and mint) and a bag of nuts
Meal 2: Lunch - baked fish with veggies only
Snack 2: A fruit - an apple or pear
Meal 3: Dinner - canned tuna and crackers
Snack 3: An apple, just before bed, to help curb my cravings
As the pounds started to shred, I thought that I struck a plateau at one point, but that was just my mind playing tricks on me. I knew I needed to up the ante and switch up my workouts and diet. I began calorie tracking and browsing the internet for a ton of recipes to make my health even better. My diet now consists of high protein and I switch up my fat and carb intake. As I became more knowledgable, my diet evolved to something like this:
Meal 1: Breakfast - two or three hard boiled eggs, steel cut oats and half avocado and a fruit
Snack 1: Protein bar or 1oz of nuts/almonds
Meal 2: Lunch - skinless chicken breast, or lean ground turkey/beef, with quinoa/brown rice or sweet potato, paired with veggies
Snack 2: A cup of greek yogurt or rice cakes
Meal 3: Dinner - canned tuna or grilled fish with veggies
Snack 3: An apple (dessert)
Q: And how has your exercise routine evolved?
A: I used to exercise 3 times a week in the comfort of my own living room, all because I was too nervous to do so outside. Just before heading to work, I'd do various workout videos on YouTube and I would execute for 15 minutes. I would mainly focus on full-body workouts which consisted of lunges, planks, jumping jacks, jump rope, squats and burpees.
Now, I try to work out at least 5 days a week. I use two days for leg training and the other three for upper body strength training mixed with HIIT.
Q: What was the hardest thing about losing weight – did you have any problems?
A: Yes! I did. I was fearful of exercising at first because of what I thought others might say. Fearful of the laughter, but through God's grace I overcame that. I also experienced tremendous pain during exercises because of my sciatica, but after physical therapy and changing up my exercises, I conquered it.
Q: What do people say when they see how much weight you have lost?
A: They are still in total awe of my journey. The one question that I still have to get used to answering is: "How did you do it?"
Q: What advice would you give someone who wants to lose weight but doesn’t know where to start?
A: My advice would be to do some real assessment of your life. Start slow and be realistic. Before you know it, you'll get to your goals. Leading a healthy lifestyle shouldn't have to be a choice; it should be mandatory. Make the smart choice now before it's too late. I beseech you!
"I want to thank family, friends and IG followers for their constant encouragement. Most importantly, a special thank you to my wife for her constant support and encouragement. She’s been my biggest cheerleader, support mechanism and helped to make my journey much smoother."