How I Lost 80 Pounds While Exercising With Vertigo

How I Lost 80 Pounds by Exercising With Vertigo

Vertigo is a debilitating condition that many people believe makes regular exercise and significant weight loss impossible. Yet, for Liliana Gomez, her diagnosis at age 25 was a turning point. Over the course of a year, she shed 80 pounds and reduced her body fat by 25%, maintaining her transformation for over six years. This is her story of resilience, adaptation, and the pursuit of self-love through improved health.

The Turning Point: Living With Vertigo

Vertigo is characterized by intense dizziness and imbalance, often accompanied by nausea. When Liliana was diagnosed in 2010, she weighed 232 pounds and was far from living the healthy life she desired. Her habits included little to no exercise, regular unhealthy eating, frequent drinking on weekends, and smoking a pack of cigarettes daily. Life, in her words, was ‘unhappy’—but her diagnosis catalyzed a commitment to positive change.

• Age at diagnosis: 25
• Initial weight: 232 lbs
• Main symptoms: dizziness, nausea, unsteadiness
• Common challenges: unhealthy habits, lack of exercise, low motivation

Confronted with vertigo, Liliana resolved to prioritize both her mental and physical well-being. “I said to myself, ‘I’ve been through a lot. It’s time to learn to love myself and take action,’” she recalls.

Embracing a Healthier Lifestyle

Her journey began by overhauling her lifestyle. She quit smoking, cut down on alcohol, and reconsidered her relationship with food. Recognizing her need for structure, Liliana joined a gym in Houston and began exercising under the guidance of John Kennedy, a fitness instructor specializing in hybrid athletics. This training combined elements of bodybuilding, cardio, and exercises focused on balance and flexibility—essential for someone with vertigo.

• Quitting unhealthy habits: Stopped smoking and reduced alcohol consumption.
• Joined a gym: Provided a structured environment and professional support.
• Adopted hybrid workouts: Integrated strength, cardio, balance, and flexibility training.

Early Obstacles: Exercising With Dizziness

Exercise was far from easy. The initial stages were defined by severe dizziness; Liliana often had to hold onto walls or use a chair for support. She quickly learned that certain triggers could worsen her condition:

• Quick head movements, especially up and down
• Strong fragrances found in soaps and perfumes
• Unhealthy foods—including red meat and high sugar intake
• Lack of sleep

She adapted by identifying these triggers and adjusting her workouts and lifestyle accordingly. “At first it was really, really bad, but I told myself vertigo wouldn’t stop me from living a healthier life,” Liliana explains.

Adaptation and Mindful Movement

For Liliana, progress required both mental strength and gradual adjustments to her routine. For instance, before a squat, the onset of dizziness was almost guaranteed. But by focusing on proper form, moving slowly, and taking frequent breaks, she was able to continue. Over time, both her strength and stability improved.

Strategies for Exercising With Vertigo

• Mental resilience: Positive self-talk and persistent effort despite discomfort.
• Proper technique: Focusing on correct form to minimize risk and maximize control.
• Frequent pauses: Allowing the body to reset when dizziness flares up.
• Mindfulness: Adapting to each day’s condition; opting for gentler workouts like yoga on very dizzy days.

Crucially, Liliana refused to let daily setbacks halt her progress. Even on difficult days, she chose alternative activities. “If it’s really bad, I might just do a low-intensity exercise like yoga. I can’t just say, ‘Oh, I’m feeling dizzy today, I’m not going to do anything.’ If I thought that way, I’d never have gotten to where I am now.”

Setting Goals for Motivation and Focus

Early in her journey, Liliana set both short-term and long-term goals to maintain momentum. Examples included:

• Losing 20 pounds within a specific period
• Running her first 5K
• Completing the Tough Mudder: a grueling 13-mile obstacle course

These goals provided clear milestones, fostering a sense of achievement that fueled ongoing commitment. Focused objectives helped her sustain motivation, even in the face of recurring dizziness and occasional setbacks.

Understanding Triggers and Managing Flare-Ups

Through careful observation, Liliana identified what made her vertigo worse and learned strategies to mitigate those triggers, ensuring that her workouts remained both accessible and productive.

Identifying triggers empowered Liliana to anticipate and adapt to flare-ups, making her workouts more manageable and less daunting.

The Role of Support: Coaching and Environment

Having a knowledgeable coach was a pivotal factor in Liliana’s success. Her trainer’s hybrid method not only targeted weight loss and muscle gain but also improved her balance and flexibility—two areas critical for people living with vertigo. The gym environment also offered accountability and community.

• Customized training: Workouts were adapted as needed for her condition.
• Ongoing guidance: The trainer provided corrections on form and emotional encouragement.
• Community: Connecting with others on similar journeys provided additional inspiration.

Diet and Lifestyle Overhaul

Exercise was only one half of the transformation. The other was a significant shift in dietary habits:

• Cutting out processed foods, refined sugars, and unhealthy fats
• Focusing on vegetables, lean proteins, and whole grains
• Gradually reducing portion sizes
• Staying hydrated with water and eliminating sugary drinks

Together, these changes created a sustainable framework for ongoing weight loss and improved health, which remained effective even after the initial year.

Progress Over Time: Results Achieved

• Lost 80 pounds in 12 months
• Reduced body fat by 25%
• Maintained weight loss for over six years
• Significant reduction in reliance on balance supports (like holding walls)
• Improved emotional well-being and body image

Although weight loss is not a cure for vertigo, Liliana noted that her symptoms became less disruptive as she became healthier and stronger. “While losing weight is not a cure for vertigo, it did help with the dizziness. I don’t have to hold onto the wall so much anymore.”

Advice for Others With Vertigo or Chronic Conditions

• Start small: Even gentle activity is better than none; build from your current ability.
• Find what works for you: Some days, choose low-impact options like yoga or stretching.
• Set achievable goals: Both short and long-term milestones keep motivation alive.
• Track triggers: Keep a journal of what exacerbates symptoms.
• Celebrate progress: Acknowledge both physical and mental achievements.

Top Takeaways

• You don’t have to let a medical condition dictate your health journey.
• Self-love and mental resilience are critical to overcoming obstacles.
• Adaptation and support are essential for sustainable change.

Frequently Asked Questions (FAQs)

Q: Can exercising help with vertigo symptoms?

A: Exercise, especially activities focused on balance and flexibility, may help reduce the impact of vertigo for some individuals. However, exercise must be tailored to personal tolerance levels and modified when symptoms are severe.

Q: What types of workouts are safe for people with vertigo?

A: Low-impact activities—such as yoga, gentle strength training, and balance exercises—are generally safest. Avoid rapid head movements or exercises that trigger dizziness. Always consult with a medical professional before starting a new routine.

Q: How do I stay motivated when workouts seem impossible?

A: Set clear, realistic goals, track your progress, and celebrate small victories. Having a support system—either a friend, trainer, or online community—also helps maintain accountability and encouragement even during setbacks.

Q: Will losing weight cure my vertigo?

A: Weight loss is not a guaranteed cure for vertigo, but becoming healthier can sometimes diminish symptom severity. Management focuses on trigger avoidance, adapting movement, and improving overall fitness.

Q: What should I do if I feel dizzy during a workout?

A: Pause immediately, hold onto a sturdy support if needed, and wait for symptoms to subside. On very bad days, opt for less intense activity or consider rest. Never push through severe dizziness.

Final Thoughts: Redefining Possibility

Vertigo may be a lifelong challenge, but as Liliana’s story illustrates, it need not define or limit your health journey. Through incremental changes, compassion for oneself, and a willingness to adapt, substantial transformation is possible—even when starting from a place that feels impossible.