It really is possible to lose weight naturally, just by using motivation and modification as your main guidelines. Just ask Iris Salsman.
The 68-year-old has battled weight issues for years, saying she could always lose weight but never keep it off. “In 2012, I decided I was tired of going up and down and I was going to do it my way,” she says. “I figured out that I was setting unrealistic goals and not changing my habits for good.” When Salsman devised a program that had her eating healthy and exercising regularly, she lost 135 pounds in about 14 months. “I went to a couple of nutritionists and did a lot of research,” she explains. “I focused on reducing bad carbs because they can be counterproductive and have a lot of calories. So I allotted myself a set amount at each meal (45 grams for breakfast and lunch, 60 grams for dinner) and for two snacks a day (30 grams). As time went on, I realized I didn’t even need that many.”
A typical day always starts with a protein shake and options like eggs, yogurt or fruit. Lunch is usually salad or veggies with protein, and dinner is chicken, fish or turkey (no beef) with quinoa, veggies and a small starch. She calls The Calorie King her bible, referencing the book often to stay within her guidelines. And while she doesn’t count protein or fat, she doesn’t eat a high-fat diet, either. Salsman stayed off the scale except at the doctor’s office every three months. “I wanted to eliminate the stress that comes with dieting and trying to reach a certain number,” she says.
In order to eat clean, she buys only organic dairy, produce and protein. She also found healthy substitutions for her bad habits, like diet soda. “I make sure I have the food I need in the house so I don’t grab whatever is around when I’m hungry,” she notes. “It has become my lifestyle. People think there is this magical land called ‘maintenance’, but you have to completely change your way of living to maintain weight loss.”
Another huge change was implementing a regular fitness schedule. “Walking for me was like carrying around another person,” Salsman says. “And I don’t like to sweat or be out of breath, so I started walking in the pool, where you burn off twice as many calories anyway!” She started with a goal of walking four times a week for 30 minutes and quickly increased her time and how often she went. “I added strength training to my pool time and then started doing it at a gym shortly after,” she says. “Lifting really firms you up and burns more calories because it boosts your metabolism.”
Salsman admits her entire demeanor has changed since she started her new routine—and jokes that she wants to buy cute new clothes all the time! She’s even added weight loss coach to her resume, along with running her public relations firm, I. Salsman PR. When enough people asked her the ‘secret’ to losing weight and wanted her help, she started Been There Done That StL, a weight management program, to encourage others on a similar journey. “I worked really hard for this, so I love coaching and mentoring people with their weight loss. It’s my passion.”
[the routine]
I exercise in the pool Monday, Wednesday and Friday, which includes walking and strength training for about 45 minutes. I strength train on machines and with free weights with my personal trainer Tuesday and Thursday for an hour. I go to Red Fitness Lounge, and I love it. You don’t have to be a ‘super athlete’ to feel comfortable there. On the weekends, I switch it up between the pool and the fitness center. I’ve also taken over walking our dog Chloe from my husband, so I go on a morning and afternoon walk for about an hour each day with her.
Photo: Charles Barnes
