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Air Force Prep: User's Journey of Losing 15 Pounds in 4 Months

Read about No_Effort5077's 15-pound weight loss journey in 4 months for Air Force Prep that involved Orange Theory Fitness and CICO.

Article by Madeleine Smith

A photo of a 5'3" woman showing a weight cut from 165 pounds to 150 pounds. A total loss of 15 pounds.
F/22/5’3” [165 > 150 = 15] (4 months) Air Force Prep
Originally posted on /r/progresspics


No_Effort5077 started diet and fitness at the beginning of the year to prep for the Air Force. In less than four months, she lost 15 pounds, opening up about her journey through the Reddit post 'F/22/5'3 [165 > 150 = 15] (4 months) Air Force Prep.'

Air Force Prep with Orange Theory Fitness

No_Effort5077 attributed Orange Theory Fitness (OTF) as a significant contributor to her weight loss journey. She attended OTF consistently 4-5 times a week for the past six months, mixing high-intensity interval training (HIIT) and lift classes. She also mentioned that her love of working out had made it fun and more comfortable for her to make progress.

Healthy Dieting

No_Effort5077 shed light on past eating disorders and fad diets, stating that this time, she focused on the concept of eating and burning calories. She primarily followed a calorie-in, calorie-out (CICO) plan and consumed loads of protein, clocking in around 140g of protein a day. No_Effort5077 acknowledged the importance of not imposing restrictive diets to avoid overeating and subsequent binging.

Fitness Results and Future Plans

No_Effort5077's fitness results speak for themselves. A person who couldn't run a mile now runs it in less than ten minutes, while previously, she couldn't even do a single push-up, but she can do them now. Her endurance level and dietary approach, combined with regular workouts, enabled her to prepare for her ultimate goal of joining the Air Force.


No_Effort5077's journey signifies hard work and dedication combined with the right approach to fitness and dieting. Her experience highlights the importance of finding the right form of exercise and the significance of healthy and sustainable diet goals as good habits to enter into a challenging career path. If you are preparing for a similar journey, No_Effort5077's story inspires you to push your own boundaries and see what you are capable of accomplishing.

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Madeleine Smith

Content Lead at

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.