Weight loss coach shares four 'realistic sacrifices' she made with her diet to shed 100 pounds

A weight loss coach has lifted the lid on the four 'sacrifices' she made to shed 100 pounds - and what helped her keep it off.

Tameika Gentles is a fitness fanatic who tipped the scales at 230 pounds when she was in her 20s. 

Now, the 38-year-old holistic weight loss pro has taken to Instagram to detail her dietary changes, and how she got her waistline from 38 inches to 24 inches. 

She admitted that she ditched 'mindless snacking' and 'booze' to help her shed weight and achieve her dream body. 

The Toronto native opened up about her practices on social media as she admitted that she had a strict regime that she followed to shrink her waist. 

A weight loss coach has lifted the lid on the four 'sacrifices' she made to shed 100 pounds - and what helped her keep it off (seen after her weight loss)

She dished out her tips in a video captioned, 'Realistic sacrifices I made in my diet to 100 pounds and keep the weight off without yo-yoing.' 

Tameika shared side-by-side photos of herself before and after her weight loss. 

In the snap on the left, the workout pro had a fuller figure and weighed 230 pounds. 

The photo on the right showed Tameika with rock-hard abs while sporting a teeny black bikini. 

In the caption, the weight loss coach shared her advice for others trying to shed the pounds.

First, the now 38-year-old explained that she limited herself to just one cheat meal a week. 

She explained: 'I limited myself to one fun meal per week (and I mean really fun) For me, this was always pizza. I love my pizza and I will never give it up, lol.

'I do thoroughly enjoy the meals I eat throughout the week, and I understand that one treat meal is not going to derail my whole process, so I allow myself to indulge without feeling guilt around it.'

In addition to only eating pizza once a week, Tameika ditched alcohol. 

She explained that while she still drank in social settings, she significantly reduced her intake. 

'I capped alcoholic drinks to special occasions... and I'd limit myself to only a few drinks while keeping in mind the sugar content,' she added. 

Because she was minding the sugar in her beverages, she was also looking at the amount of sugar she put in her body in total. 

This meant that she created a limit of how many sweets she could have. 

'I significantly reduced added sugar. My sugar dependency was honestly holding me back. As much as I wanted balance here, the addiction was real,' Tameika said. 

Tameika Gentles (seen left before and right after) is a fitness fanatic who tipped the scales at 230 pounds when she was in her 20s

'So I created a boundary here (less than 25g) and stuck to it.'

Lastly, the weight loss expert admitted that she cut out 'mindless snacking,' which helped keep her in a calorie deficit. 

She added: 'I cut out mindless snacking. Instead of buying chips, crackers, and cookies at the grocery store, I got more intentional with my snacks and opted for things with protein and fiber. 

'I also limited the sauces and oils I was using on my foods. This really helped me get through the stubborn plateaus.'

Tameika dropped the significant amount of weight in 2007 and has since kept the pounds off through dieting and intense exercising.