Over six months, graphic designer Melissa Lascala completely transformed her body and life.

During that time she lost a whopping 27 pounds.

Melissa followed a fitness-and-nutrition coaching program designed by Joseph Arangio, a certified strength and conditioning specialist and co-founder of Arangio Athletic Fitness in Allentown, Pennsylvania.

Under his guidance, she hit the gym four days a week before work to exercise for 45 minutes. (That’s only 3 hours devoted to exercise per week!)

Just as importantly, though, she drastically altered her diet. She didn’t just trade fries for salad or wine for water—she measured and pre-portioned all of her meals and snacks, keeping a log of everything that she ate over 182 days.

Her hard work paid off. “Melissa was successful because she was coachable,” Coach Joe says.

“There is no perfect time to start getting fit or to exercise—it’s just the time that you’re most consistent.”

How Melissa Lost 27 Pounds

We sat down with Melissa to see how she feels about her new fitness levels and where she’s headed next.

Why did you agree to this exercise challenge?

I felt uncomfortable in my own skin. I knew I needed to make some kind of change when my pants started feeling too tight and my winter coat got harder to button up. I don’t own a scale, but I found out at the gym that I had gained 10 pounds in the past year. I didn’t want to find out where staying on that path led.

What kind of exercise were you doing before?

I walked my dogs twice a day, and I’d get to the gym three or four times a month to do cardio for 45 minutes.

What are your workouts like now?

They’re a lot more efficient and effective. We do circuits, which keeps my heart rate up and also keeps me from getting bored. Forty-five minutes of exercise four times a week is only three hours total every week, which is totally doable—I used to spend three hours a day watching television.

Did you see any changes after the first two weeks?

I lost six pounds, and I already feel stronger. I feel like my posture has improved from lifting weights.

What is your favorite workout song?

My power song is “Whip My Hair” by Willow Smith. It definitely makes me work harder.

What has been the most eye-opening thing about this experience so far?

I learned how much I overate. Seeing what proper serving sizes are and how quickly calories add up was a huge realization for me. For my activity level, size, and goals, I only need to be consuming around 1500 calories per day.

Has your diet changed?

Drastically! I never used to measure anything and I didn’t bother with nutrition labels. I used to eat pretty healthy for breakfast and lunch, but it all fell apart at night. I’d often go home and treat myself with a huge serving of pasta. I also used to eat really quickly, but I’ve been trying to slow down and savor my meals. Now I eat five or six small meals throughout the day, like a turkey wrap, cottage cheese, or an apple. On Saturdays, though, I let loose because it’s my “cheat day”! Last Saturday, I had the Brewers’ Grain-Fed Burger from Fegley’s Brew Works—it was heaven.

What nutrition fact surprised you the most?

There are about 190 calories in two tablespoons of peanut butter!

What physical changes have you noticed after six months?

The last time I could fit into my wedding dress was when I got married in 2013. I try it on every year on my anniversary. Last year, it would only zip up 3/4 of the way. This year, it zipped up all the way—and it was a little bit loose!

Have you noticed any mental changes?

I feel more comfortable, physically and mentally, in my clothing. I’m not dreading going to the beach. For the first time in a long time, I won’t have to worry about keeping a shirt on because I don’t feel comfortable showing my stomach, so that will be nice.

What’s your new favorite food?

I like Greek yogurt now, and I never would have tried it before. The toasted coconut flavor is amazing!

Do you have a favorite exercise?

I enjoy pilates. You’re still working hard, but in a way, it’s relaxing too.

What has been the hardest thing about this new lifestyle?

There are a lot of temptations. At work, there are a lot of treats and baked goods that people bring in almost every day. It’s hard saying no to sweets, but moderation is what I’ve learned. Like, last weekend, I split a funnel cake with my husband. I’ll probably only do that once this year!

How often do you have a “cheat” food or meal, and what’s your favorite?

It depends on the week, but not more than twice a week. I budget for it in my caloric intake for the day. I love the Space Monkey beer from Fegley’s Brew Works, and pizza or fettuccine from Biaggio Pizzeria Restaurant in Allentown.

What are your goals now?

Now that I’m done with six months at Arangio Athletic Fitness, I’m just looking to maintain my new weight. I’m going to continue exercising on my own before work, and I’m going to keep up with my food journal.

Melissa’s Daily Diet *

Breakfast (Grab and Go)

• 1 cup of coffee with cream

• 1 protein granola bar

Lunch (Turkey Sandwich)

• 2 slices of Sandwich Skinnys • 4 slices of turkey

• 1 slice of cheese

Dinner (Egg and Cheese Wrap)

• 1 whole wheat tortilla • 2 fried eggs

• 1/4 cup of cheese

Snacks

• Greek yogurt with 1/4 cup strawberries and 1/4 cup granola

• 1/2 cup cottage cheese

• 1 1/2 cups organic popcorn

• 12 almonds

* This is a sample of what Melissa eats on a typical day for her height, weight, activity level, and goals. Always consult a physician before starting a diet or exercise plan.

Coach Joe on Maintaining a Fit Lifestyle

“Maintenance is just as challenging as losing weight,” Coach Joe says.

“Once you’re there, you have to follow the plan every day. You’re not done.”

He stresses that weight loss is less about just losing pounds on the scale, and more about losing body fat and building muscle.

Another reason to gain muscle? You can actually eat more.

“Your body is much more forgiving when your body fat is at a healthy level and you have more muscle tissue,” he explains.

“Having athletic muscle boosts your metabolism. Muscles burn more calories than fat. More than that, you’ll have a reduced chance of diseases and illnesses like diabetes and depression.”

And when it comes to maintenance, if you keep putting in the work, you’ll keep feeling good.

“There’s a catharsis to this whole lifestyle,” Coach Joe says.

“It’s what keeps people going for a long time—exercising and eating right helps you sleep better, manage your stress, and boosts your confidence.”

Originally appeared in Lehigh Valley Marketplace.

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.