lbs loss journey

My Weight Loss Journey {How I Lost 100 Pounds}

Today, I’m 100 pounds lighter than I was when I started my weight loss journey.

My successful weight loss story is not one of overnight success. I didn’t take a magic pill. My results were not from a fad diet or a product from an infomercial. My healthy weight loss journey has been more like a roller coaster ride of trials, many errors, and a collection of small milestones along the way, eventually leading to more than I ever expected to gain.

I was an unhappy girl with no self-esteem, trapped beneath baggy t-shirt and stretchy jeans and desperate to lose weight to just be normal. I had no idea that it would turn into a journey of self-discovery, freedom , and finding joy .

Oh yeah, and 100-pound weight loss. A fat loss journey I’ll forever treasure! Because not only did it change me from the outside, it transformed me from the inside out.

A little more confession with a spoiler alert before we check out my photos: Little did I know, that it would evolve into a lifestyle change, guided by intermittent fasting , regular physical activity, and a commitment to incorporating healthy foods. Through strength training and exercise programs, I’ve witnessed long-term weight loss results that have positively impacted my overall health and quality of life. This journey has taught me that the best way to achieve lasting success is through realistic goals and sustainable eating patterns, tailored to fit my entire life. As I continue on this path, I’m reminded that it’s not just about the number on the scale; it’s about embracing a lifestyle that supports my well-being for the rest of my life.

At the end of the day, whenever I reflect on my weight-loss journey (oh those weight loss efforts too), and the grace of God that has accompanied me every step of the way, I realize that I’ve learned so many important things that extend far beyond mere weight goals. My next step is to support women who are struggling to develop weight-loss plans and are prepared to make one of the best decisions of their adult life, resulting in better health conditions.

Before and After Weight Loss Pictures

Diets I Tried On My Weight Loss Journey

Over many years of trying to lose weight, I tried a lot of different weight loss diets, programs, and even some gimmicks.

I wish I had been blogging while I’d been on all of them, but I tried many of them when I was quite young, so there is no written record of my experience (fortunately, I never considered weight loss surgery).

Here are just a few of the many things I tried:

• The Whole 30
• weight loss pills
• Weight Watchers
• stomach shrinking wraps
• calorie counting
• skipping meals

One Small Change

I lost 100 pounds one small change at a time. Yes, it wasn’t like a rapid weight loss thing.

My food intake and eating habits were completely unmanageable! There was so much trial and error (a LOT of error).

I loved junk food, watching TV, and being as lazy as possible, so as appealing as the extreme diets were, they never stuck.

For me, the key to success was one small change at a time.

A significant behavior change occurred as I transitioned from soda to lemonade, then it progressed to light lemonade, flavored water, fruit-infused water, and finally plain water.

I stayed on track, moving in the right direction. Going from no vegetables to hiding vegetables to a few microwaved frozen vegetables then learning to cook fresh vegetables and now I pack my meals full of vegetables.

I could give you hundreds of examples of one small change at work in my life.

Every diet I tried or exercise program I joined, I learned something from it that I carried on with me to create a healthy lifestyle I genuinely love living.

Read more about the life-changing power of one small change .

Growing Up As The Fat Kid

I was a cute kid.  A really, really cute kid (that’s me being cute in between my two older sisters in the picture below)….until 1st grade.

  That’s when I started to become the chubby kid.

And then I became the fat kid (that’s me on the bottom right in the huge blue poncho).

I don’t really know why I started overeating in the first place.

• Maybe because I was a daddy’s girl and I wanted to keep up with his portion sizes to be just like him.
• Possibly because I was stubborn and knew my mother wanted to eat healthily, so I rebelled by sneaking junk food, resulting to much weight.
• Perhaps I just really loved food (and still do!). On the day after I was born, my mom wrote, “It seems like you just want to eat ALL the time!” <- Yup.

Whatever the reason, I started overeating and just couldn’t stop.

I remember my grandmother making a comment once about how shocked she was that I could eat so many slices of pizza.

And I remember feeling proud of being able to do so.

I loved junk food and would sneak into the kitchen late at night and find the unhealthiest food my mom had hiding in the kitchen… and I’d eat it all in one sitting.

Whether it was a box of Nutty Bars, a bag of chips, or some really delicious leftovers, I’d devour them, not caring about my body weight or caloric intake at all.

Food (more specifically,  junk  food) was a precious commodity to me. When it was there, I felt like it was a resource that could run out at any given time, so I had to eat it all as fast as possible before someone else dared to try it themselves and leave less for me.

I was pretty much like Joey from Friends . “Becky does not share food! “

Confession – sometimes I still feel like that.

It’s not like I was ever deprived.

My mother was (and still is) a fantastic cook.  She always made a ton of flavorful, healthy, homemade meals, but I never appreciated them.

I was always begging for processed foods, prepackaged foods, and fast food.

I would have taken a Lunchable over a sandwich any day and wished I could live off of donuts, tater tots, and cupcakes.

I vividly remember wishing someone would replace all water fountains with Kool-Aid fountains (fun fact – I didn’t start liking plain water until I was 27 years old).

Bullying As An Overweight Kid

In middle school, I was teased.

• I was called fat in the hallways.
• I was called fat by random strangers who saw me helping my best friend deliver her paper route.
• I was called fat by so-called friends not-so behind my back.

It hurt. A lot.

And I retreated inside myself even more, thinking if I was quiet and just flew under the radar, then I wouldn’t draw attention to myself and nobody would notice that I was fat. I ate in secret.

Then I beat myself up for overeating, which drove me to eat even more. It’s really a vicious cycle that keeps you spiraling downward.

I was never able to wear any of the same clothes that my friends wore because I couldn’t fit into girls’, or even teen, clothing.  I remember wearing a 24W as a 14-year-old. So, I dressed in the ever-so-fashionable stretchy jeans and super baggy t-shirt, believing that all of that excess fabric would hide all of my body fat or belly rolls.

I Really Hated Exercise

In middle school, I played volleyball, which helped me with weight management at least a little bit.

I loved the actual game and even made the A team, but I hated the running.

I was always the slowest, I always finished last, huffing and puffing, needing tons of walk breaks, even just during the warm-up laps.  I could block, bump, and spike like nobody’s business, but I remember always feeling second best because I was the girl who had to take the highest number of uniform because the numbers correlated to the size.

High number = big uniform.

It was like my weight was being announced to everyone, wearing my shame on the outside.

I played tennis from my freshman through junior year of high school and, again, really enjoyed the sport, but  abhorred  the running.  Our coach was a middle-aged guy who could run circles around me.  The entire team would have finished their laps around the field, while I was still stumbling along next to the (also middle-aged) assistant coach, who I’m quite sure they sent in as an attempt to get me to run faster.

It was ineffective.

But because of the regular exercise, I did start losing some weight.

The Dreaded Yo-Yo Dieting

In high school, the teasing had pretty much stopped, but I still felt as big as ever. It seemed like everyone around me was dating and I was convinced that if I just lost the weight, then guys would start to notice me.

So, I was constantly trying to diet.

Emphasis on the  trying .

I’d skip breakfast (always the brilliant way to lose weight – NOT), I’d make sure everyone could see that I was only eating bell pepper strips or half of a Slim Fast for lunch instead of the pizza offered at Key Club meetings, and I’d applaud myself when my stomach was rumbling in hunger, because, obviously, starvation=weight loss (face-palm). 

But, those efforts were quite temporary, and the next day, I’d be with my friends at the food court eating a massive burrito for lunch (and sneaking cookies into my bedroom at night).

  The Freshman 15 In Reverse

When I went off to college in 2004, I was actually able to reverse the freshman 15.

Because the rec center was just across a field from my dorm, there was a time that I was going over there twice a day to swim or lift weights or hop on the elliptical and I was taking full advantage of the salad bar in the cafeteria.

I probably could have dropped a lot more weight, but I was still ordering late-night pizza with my dorm-mates and keeping our room’s mini-fridge stocked with cookie dough and soda.

When I moved out of the dorms and off campus (away from the rec center) the next year, my weight gain began to slowly creep back.

I’d exercise occasionally and kind of try to watch what I ate, but I didn’t really know how to cook, so I mostly stuck with boxed options.

Macaroni and cheese and Hamburger Helper are not the ideal meals for weight loss and after I’d regained those pounds, they stayed.

And stayed.

Until late 2007.

The Opposite Extreme

That year, I fell in love.

We dated, we got engaged, and then he was deployed, and I lived in a constant state of stress .

I drifted to the other extreme of unhealthy weight loss.

I was miserable. I thought worrying was the only thing I could offer at that point and since I couldn’t control what was going on overseas, I decided to control my eating.  I was living alone and, for most that year, I probably ate between 500-800 calories a day.

I was hungry a lot, not exercising at all, had no energy, and my stomach was constantly in knots, but I lost 40 pounds, bringing me down to 160. That was the lightest I’d been since I could remember (literally.  I obviously had to have been 160 pounds at some point in my life as I was gaining the weight, but I have no idea when that was).

I thought skinny meant healthy, but even though I was finally a normal weight, I was FAR from healthy at that point.

I started buying smaller clothes and noticing that things fit me so much better, but it was short-lived.

Unhealthy Relationship, Unhealthy Body

The deployment ended, he came home, and we got married. I was ready for a blissful honeymoon stage, but it was not a happy or a healthy marriage.

I didn’t know it at the time, but my deep insecurities from being the fat kid mixed with that desperation for attention from guys had led me into an emotionally abusive marriage .

My weight loss journey spiraled down and my weight shot up once again.

We a lot of fast food, rarely exercised because we were glued to our TV and computer screens, and the stress of the constant conflict between us was nearly unbearable (especially for this people-pleasing, peace-loving girl!), so I started gaining the weight back quickly.

And then I kept gaining.

And gaining.

Until January 2012.  I was 194 pounds and was terrified of creeping back up into the 200’s.

I’ll Exercise…In Secret.

So, talks about an exercise plan, I joined a gym.

I was really only comfortable using the elliptical. I was too scared to try any of the classes offered and the weight machines were just intimidating. Gym people always seem to know what they’re doing and I just…didn’t.

I didn’t feel like I fit anywhere and I especially didn’t want people to see my gym inadequacy, so I spent a lot of time in the cardio movie room, where all of the lights are dimmed and they projected movies onto a screen in front of the cardio equipment.

I tried a personal trainer for awhile and hated it.

A person watching me exercise was. the. worst.

Mostly because I was so weak that I struggled with a lot of the exercises she gave me and as sweet as this girl was, she continuously expressed how surprised she was at how little I could lift/push/squat/whatever else. Even though I was still 55 pounds less than my heaviest, I felt completely inadequate and just wanted to hide.

So, I ditched the gym and the trainer for workouts that I could do myself at home (these are some of my favorite home workouts ).

That’s when I decided to start running.

Yes, running .

Running for Weight Loss

You know, that thing I told you I hated with a passion?  The bane of my existence?  The killer of my self-esteem?  That .  I looked it in the metaphorical face and embraced it (sticking to side streets with few spectators, mind you).

One step at a time. One gasping breath at a time.

Running was SO hard for me.

In June 2012, I ran my first 5k (even though my mother beat me. Totally embarrassing.).

If you want to run for weight loss, check out this beginner’s guide to running .

The Year Everything Changed

After a rough start to the year with a devastating divorce , 2014 became one of the most influential years of my life (and my weight loss journey).

That was the year that all of the pieces of healthy habits that I had been building over the years finally fell into place.

Running had started to give me confidence.

I didn’t feel like hiding anymore. I still didn’t want all of the attention drawn to me, but I dabbled in a variety of exercises that year and was always working on something to keep myself healthy. Not just prioritizing my physical health but also attending to my mental health, as part of the long sustainable weight loss journey.

I tried Zumba and cardio kickboxing classes, which majorly pushed me out of my comfort zone, but I enjoyed immensely!

An instructor talked to me after class and asked me my story and recommended I look into teaching fitness. I was so flattered, but just put that into the back of my mind.

I did some yoga, some pilates, and some Jillian Michaels videos.

I used my Fitbit all year, which really motivated me to move more throughout the day.

I took my border collie, Boots, for more walks, I parked farther away from stores, I walked the long way around whenever I could – anything to get up to my 10,000 steps!

I ran off and on when I felt like it (and often when I didn’t) and ended up running six 5ks.

Outside of exercise, my confidence was building, too.

Instead of just helping out with slides in our church services, I joined the worship team and started singing in front of our congregation every week.

I dated. I left my teeny tiny comfort zone and went on adventures. I started striking up conversations with neighbors and people in the grocery store.

I was officially done hiding from people, and I was finally, after 27 years, for the first time I can say with confidence, starting to believe my worth as a child of God.

Until that year, I had no idea that God would care about my weight loss journey .

Oh, How I Love Food (Apparently Healthy Food, Too! Who Knew?)

The other thing that happened in 2014 is that my tastes started to change. Those small changes had added up!

I have always been a lover of all things fried and junk food-like. As a single person, I had the freedom to stock my cabinets and fridge with whatever foods I wanted.

I started the year buying all of the chocolate and chips and frozen prepared foods that I love and I quickly found that those weren’t the foods I wanted anymore .

I still kept a wide variety of chocolate in the house but ate it sparingly ( self-control like that still feels weird to me!).

Surprisingly, I wanted spaghetti squash, Greek yogurt, zucchini, baby spinach, quinoa , and fish .

I slowly warmed up to fish in my mid-20’s, but that year, I craved it and ate it often!

And, unless I was meeting friends, I didn’t eat out.

I was focused on achieving a better health.

The funny thing is, I used to dream about Big Macs and Sonic’s tater tots and Freddy’s french fries and then when I actually had the freedom to go to those places whenever I wanted to, it turned out I really didn’t want to.

I still eat Life Saver Gummies, chocolate, and french fries when I want to, but now, instead of a box of Nutty Bars (oh, how I love them!) disappearing in one night, they were lasting me a month or more.

Nothing was off limits to me and that actually was the key for me to eat everything in moderation.

I don’t believe in forbidden foods in my diet anymore.

As a result of all of those small changes in my healthy eating and exercise, I dropped 30 pounds that year.

And I’ve kept it off ever since.

No more dieting.

No more forcing myself to go through the motions.

I had worked my way, one step at a time, to food freedom .

Now, those healthy habits I developed in my weight loss journey are just my normal, a normal I happen to absolutely love living . I eat what I love, I have the energy and stamina to do the things I enjoy, and I just feel good.

Even Though It’s About The Weight, It’s Not Really About The Weight

It’s really not even about my goal weight anymore.

It’s about freedom .

I’m doing things I never thought I was capable of. It’s about being healthy and active and taking care of myself so that I can build the life I want to live. It’s about chasing my niece and nephew and running 5ks with my friends.

It’s about seizing the day, instead of trying to hide, hoping no one will notice me.

It’s about being confident in who I’ve become and embracing both my strengths and my weaknesses.

Instead of being scared to try new things, I’m eager to take advantage of new experiences. It’s about making good choices most of the time when it comes to both movement and nutrition, but not being a slave to counting calories or forbidding foods from my diet.

I would never have believed it if you would have told me 10 years ago that I would be the girl choosing salmon and barley over a burger and french fries, but I did just that the other night.

Breaking Free

I ran my first half marathon in 2015, and that was when I decided that I wanted to somehow share the tools and lessons (and many, many mistakes) that I have learned through my own journey, so I earned my personal trainer’s certification and my health coaching certification (through ACE – the American Council on Exercise ).

I now run a Christian weight loss program called Faithful Finish Lines 2.0 (along with my partner Sara from The Holy Mess who has also lost 100 pounds!) that lays out a step-by-step, grace-based way to lose weight for women stuck in their own weight loss journey, in that cycle of yo-yo dieting and emotional eating, find freedom in Christ by building a healthy lifestyle, one small change at a time.

My weight loss journey has been so much bigger than 100 pounds.

• It gave me freedom and such a deep joy.
• I learned to trade my guilt for God’s grace.
• It improved my relationships.
• I feel so much better.
• It boosted my confidence .
• I learned how to find joy and satisfaction in self-control.
• I improved my relationship with God and others.
• It changed my life into one that I am madly in love with living.

And now, I want to pass that on to others. I want you to know that, no matter what your starting place is, you can find that freedom, too.

As a follower of Christ, you have the power of God on your side, so no matter how impossible or hopeless your situation seems, I can assure you there is a world of hope and possibility waiting for you.

Sometimes you just need someone to believe in you and help you take the first step.

You can lose the weight and live a healthier life, no matter how far away you feel from that goal right now. One step, one small change at a time, transform your life.

You can do this!

Start right now .

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Melissa Young

Friday 3rd of May 2024

What a beautiful and encouraging story. I can relate to so much of what you shared. It was a little bit like reading my own story. I'm just starting on a new weight loss journey. But it's not just about physical weight this time. I have a re newed relationship with the Lord, and this journey is about freedom and forgiveness. Freedom from emotional eating, and all the pain that has brought me. Forgiveness for myself and for others. Thank you for helping others. I hope to do the same someday.

Elizabeth Rampaul

Wednesday 21st of February 2024

Where do access your most current meal plan?

Thursday 29th of February 2024

Hi Elizabeth, I don't have my current meal plans posted right now. They are always changing for me since I love trying new recipes. I rarely make the same recipe twice! My breakfasts are often eggs and veggies, my lunches are usually leftovers, and my dinners are full of proteins and veggies and have recently had less meat and more veggies/plant proteins.

Friday 24th of November 2023

Your blog, your life story and you as a person is so inspirational to me. I’ve been trying to find blogs like yours to help me get ideas for how to start a blog. I have not lost 100 or even 10 pounds yet. I have made a commitment to lose the weight and get healthy. I liked your comment about being skinny is not healthy. I know that but like you I need to start small with the exercise part of all of this. I started a blog to hold me accountable because I never tell anyone around me that I’m trying to lose weight. I’ve had so many diet and weight loss failures in my adult life. I would love some pointers for my blog and I will continue to read yours for your thought and ideas for losing weight and becoming healthy. I love your blog name. I choose Transforming my health and happiness. You are truly a blessing to me and I know others. Thank you for sharing your life with us and how God used you to show us how to get healthy.

Friday 8th of December 2023

Hi Amanda! Thank you so much for your kind words. That commitment is such an important part of the journey. Most people think the hardest part about losing weight is finding the "right" program or diet, but, really, he biggest battle you'll fight in weight loss is against discouragement. You will be so tempted to give up when you gain after trying hard or "only" lost .2 pounds. My 100-pound weight loss journey was FULL of .2 pound-loss weeks! They are important. They matter. Don't give up. <3

Tracey McCoy

Thursday 2nd of November 2023

I was looking for encouraging scriptures for a card my husband and I are giving out as part of our prayer ministry we're starting in our neighborhood, and I happened upon your blog! It's funny.. I just canceled my Weight Watchers subscription this morning in frustration.. I was always around 110 lbs until I got pregnant at 28 years old and gained 100 lbs. Then 2 more pregnancies later (back to back) I was officially obese. Throw in a divorce with 3 small children and complete devastation in my life, I began to gain even more weight. I got remarried and we both love food, so it was just inevitable.. I ended up weighing 298 lbs at 5'2". Then my knees went out and I had to have them replaced, but needed to lose some weight first. I went on a strictly cabbage diet and lost weight. Two years later, I am currently 230.8 lbs as of this morning. In the past year, I've done all the diets with Weight Watchers being the most recent. But I'm frustrated with the constant tracking and shameful public weigh-ins. I tried it without the meetings, but it just didn't work. Last night, after talking to my new pastor (not about weight) I realized that I was once again out of control earing, hiding wrappers from my husband, etc bc I was not relying on God. I was relying on me or Weight Watchers, but never really inviting God into my mess.. so, this morning I quit WW and then happened upon your blog. And I am so grateful. I know I hate exercise, but it's gotta be included. I cannot run - wish I could - but it is in fact painful just to walk with my knee replacements. But I will find something. I look forward to diving deeper into your blog, your resources, and anything else I can find on your site that will help me.. thanks so much for being a light in my darkness..

Friday 3rd of November 2023

Hi Tracey, thank you so much for sharing this part of your story with me. It's such a difficult road and fighting shame while fighting food cravings is such a tough battle! You can absolutely do this. As a side note, exercise is great for your overall health, but not necessary for weight loss, so don't feel like that needs to be your top priority. And I'm a big fan of chair workouts!

Heartlander

Tuesday 25th of July 2023

What a beautiful blog! Just looking for motivation today, 'cos I lost 60 lbs a few years ago, and now my job is to keep it off.

I grew up heavy and spent my young adulthood that way except for some on-and-off periods when I managed to lose, but never kept it off. Of course, my life changed radically depending on what my weight was, with all the misery that comes from being "fat" and then all the positive attention when I was "pretty."

I lost and gained 40 lbs (180's to 140's), maybe 5-6 times in my lifetime. This last time, with the help of an understanding doctor (and yes, medication, but that's what I needed), I lost 45 lbs, gained back 10, but this time, went back to the doctor and lost that and then on my own, 15 more, for a total of 60 lbs, which I've kept off for a few years now (from 189 to 129...current range past few years 126--131, which feels like a miracle.)

One of the things I do when tempted to eat when I don't really need to, is look for blogs like yours to read -- to remind myself that I can do what people like YOU have.

So thank you for helping me with motivation today. And thank you for sharing your beautiful journey! (Thanks to all the commenters, too.) Bless to all!

Saturday 29th of July 2023

What a great idea to look up blogs when you're needing some extra motivation! I used to do the same thing. Thanks so much for sharing your story with me. That's amazing that you've continued to choose to get back on track and find the support you need. That takes a lot of strength!

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Simple 30-Day Plan for Weight Loss, According to a Dietitian

Learn 8 realistic nutrition and fitness tips to lose weight for the long haul.

Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting.

Verywell Fit / Amelia Manley

• Setting Goals

Creating a Nutrition Plan

Meal planning, physical activity, hydration and sleep, tracking progress, coping with challenges.

Healthy weight loss plans include eating well, being physically active, and getting enough sleep so you feel your best now and for the long term. Health is about more than a number on the scale, so this weight loss advice looks at the bigger picture.

There are no quick fixes or fad diets that are known to sustain weight loss in the long term. These weight loss plans and fad diets are based on restricting calories or removing specific food groups. Most of the time, it's impossible to follow these plans in the long term, so weight loss is not maintained over time. That's why this article offers sensible nutrition, exercise, and sleep goals, that can be sustained for life. A healthy lifestyle can help you feel your best now while preventing chronic diseases in the future.

Instead of going "on a diet" which you eventually go "off," this sustainable plan includes realistic goals and small changes that can last a lifetime. It also includes a variety of delicious and nutritious foods, as well as exercise that's fun and enjoyable, and tips on healthy sleep.

Setting Realistic Goals

First, decide if weight loss is the right strategy for your health. It's common to have an unrealistic view of what a healthy weight really is. Use this guide to determine what your ideal weight is so you can set an appropriate goal.

If you need to lose weight, aim to lose 1 to 2 pounds per week (or 4 to 8 pounds in 30 days). People who lose weight slowly and gradually are more likely to keep the weight off long term compared to those who lose a lot of weight very quickly.

Set SMART goals that are:

• M easurable
• A ttainable
• Ti me-bound

A goal such as "I will lose 10 pounds" is not time-bound (no timeline is set) and may not be attainable, since weight fluctuates based on many factors, such as hydration, hormones, medications, food intake, and activity level.

A SMART goal that contributes to weight loss may be: "I will replace my daily can of sugar-containing soda with water for the next 30 days." It's more important to set goals about sustaining a healthy lifestyle than about reaching a target number on a scale. The goal of reducing sugary drinks is more realistic than "I will lose 10 pounds," which is harder to control or achieve.

Eating well plays an important role in weight loss and maintenance. A winning strategy for weight loss includes both caloric restriction and adequate exercise. While calories are part of weight control, it's too narrow to think that energy-in and energy-out is the only factor to consider in weight loss. These factors are also involved:

• Medical conditions
• Physical activity levels
• Medications
• Environment
• Mental health

Your best bet is to work with a health care professional for a personalized weight loss plan. If that is not possible, you can follow the general information in the Dietary Guidelines for Americans about the role of nutrition in weight loss. It recommends a varied diet that includes:

• Vegetables and fruit
• Grains (including whole grains)
• Protein foods

The amount (portion) of food that you should eat is specific to your current weight and your weight loss goals. Learn more about how to set calorie goals here . Even if you cut back on calories, it is important to eat a variety of foods to get all of the protein, healthy fats, vitamins, and minerals that your body requires. It's also vital to focus on aspects beyond food. Physical activity, hydration, sleep, and other components are all interconnected in your weight loss journey.

Your body requires nutrients every day so it functions properly. The Dietary Guidelines were designed to ensure that nutrient needs are met with a variety of foods including vegetables, fruit, protein, and grains. You can plan meals using the five food groups in the USDA's My Plate model. When you plan meals, consider these plate proportions:

• Make half your plate vegetables and fruits.
• Make a quarter of your plate grains. Choose whole grains at least half of the time.
• Make a quarter of your plate protein from foods such as poultry, fish, eggs, meat, legumes, nuts and seeds.
• Have a serving of calcium-rich foods such as milk, soy beverage, or yogurt.

The exact amount of food you will need depends on your goals (see section above). In addition to eating more whole foods like vegetables, you can also cut back on heavily processed foods like fast food, packaged snacks, baked goods, and candy.

A simple meal plan may look like this. You can repeat this 5-day plan 6 times to complete a 30-day plan.

• Breakfast : Plain Greek yogurt with strawberries and low-sugar (3 grams of sugar or less per serving), oat-based granola
• Snack : Almonds and grapes
• Lunch : Tuna melt sandwich with cheese and tomatoes on whole grain bread, served with carrots, red peppers, and an apple on the side
• Snack : Cucumber and hummus
• Dinner : Chicken with brown rice and stir-fried vegetables.
• Breakfast : Chia pudding with Greek yogurt and fruit
• Snack : Cheddar cheese and an apple
• Lunch : Poke bowl: fish (or tofu) with brown rice, mixed vegetables, seaweed and sesame seeds
• Snack : Trail mix
• Dinner : Pesto shrimp and broccoli served over whole-grain pasta
• Breakfast : Mashed avocado and ricotta cheese on whole grain toast with a side of berries
• Snack : Fresh peach, granola, and Greek yogurt
• Lunch : Turkey sandwich with lettuce, tomato and sweet peppers; banana
• Snack : Plain popcorn
• Dinner : Chickpea and cauliflower curry with quinoa
• Breakfast : Oatmeal with banana, peanut butter, and soy or cow's milk
• Snack : Hummus and carrots
• Lunch : Black bean and cheddar burrito in whole grain tortilla, with lettuce, tomato, sweet peppers, and avocado
• Dinner : Stir-fried chicken and mixed vegetables on soba noodles
• Breakfast : Scrambled eggs, whole grain toast, and tomato
• Snack : Medjool dates with peanut butter or almond butter
• Lunch : Chicken Caesar salad with parmesan cheese and croutons plus a pear
• Snack : Small portion of your favorite ice cream
• Dinner : Lemon-butter halibut with green beans and potatoes

It's easier to stay on a meal plan if you grocery shop and plan in advance. Learn tips for meal planning here .

Being physically active is associated with weight loss because exercise it burns calories. The CDC suggests 150 minutes per week of physical activity for health benefits. However, this amount may not be enough for weight loss. International guidelines recommend 300 minutes of exercise per week for people trying to lose weight.

Nutrition and exercise are both important factors in weight loss. Studies show that exercise only—without dietary changes — may help with a small amount of weight loss, but is not likely to result in meaningful weight loss. Diet and exercise are both important and should be paired together for the best results.

It's important to choose physical activities that you enjoy so you are more likely to stick to them for the long term. Choose a combination of both aerobic (biking, walking, dancing) and strength-building activities (weight lifting, resistance bands, push-ups) for the best benefits.

As a beginner, start by taking a walk every day and lifting light weights. Walk for longer and do more reps with your weights as the weeks go by. Consider these exercise tips for beginners .

Other factors that affect weight include hydration and sleep. When it comes to fluid and hydration, many Americans rely on sugar-sweetened beverages. However, excess intake of sweet beverages is linked to weight gain.

Water is a better choice than sweet beverages when trying to manage weight since it contains no calories or sugar. Replacing sugary or calorie-rich beverages with water can help with weight loss. Some studies indicate that drinking water before meals may decrease food intake during meals, which may help eaters feel more satisfied with fewer calories. Staying hydrated is important because studies show that consistently being under-hydrated is associated with increased body weight.

Studies also show a connection between sleep patterns and weight. Poor sleep is linked to increased calorie intake, mostly from snacks that are high in fat and refined carbohydrates. Poor sleep also may affect hormones involved in weight, appetite regulation, and metabolism.

Some evidence suggests that people who sleep less than seven hours per night are more likely to have obesity. If you don't sleep for at least seven hours per night, consider working with a sleep specialist as part of your weight loss program. Here are some tips to help with better sleep .

If you set measurable goals, it's easier to track your progress. For example, if your goal was to drink water instead of soda at lunch for 30 days, you can mark each day on a calendar to check your progress.

Some people like to keep a food or exercise journal to monitor progress or use a mobile app to count calories or steps. Make sure to celebrate your successes. If you falter, start again as soon as possible.

One caution for tracking progress: try not to gauge your progress based on a number on the scale. Making lifestyle changes such as improving your eating habits or being more active has so many benefits beyond weight control.

The Dietary Guidelines for Americans recognize that losing weight is not easy and is best achieved with a commitment to lifestyle change over the long term and with the help of medical professionals.  

You will have a better chance of sustaining long-term weight loss if you make slow, steady progress that includes a combination of nutrition, fitness, sleep, and hydration changes.

In order to see real progress, don't make too many changes at once. Build up slowly instead. Perhaps the first 30 days of the journey may have progress such as:

• In the first week, you drink water instead of a soda at lunch.
• In the second week, you have water instead of soda and walk 10 minutes per day.
• In the third week, you continue the first two activities and add weight training twice a week.

Remember, 30 days is just the start of this journey. Maintaining these new habits lifelong is how you will see real progress.

Centers for Disease Control and Prevention. Losing Weight.

Substance Abuse and Mental Health Services Administration.  Setting goals and developing specific, measurable, achievable, relevant, and time-bound objectives .

Damon L. Swift, Joshua E. McGee, Conrad P. Earnest, Erica Carlisle, Madison Nygard, Neil M. Johannsen, The Effects of Exercise and Physical Activity on Weight Loss and Maintenance . Progress in Cardiovascular Diseases, Volume 61, Issue 2, 2018. Pages 206-213, https://doi.org/10.1016/j.pcad.2018.07.014.

Wharton S, Lau DCW, Vallis M, et al. Obesity in adults: a clinical practice guideline .  CMAJ . 2020;192(31):E875-E891. doi:10.1503/cmaj.191707

 USDA. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020

USDA. My Plate .

USDA My Plate. Protein Foods .

USDA My Plate. Dairy .

Centers for Disease Control and Prevention. How much physical activity do adults need?

O'Donoghue G, Blake C, Cunningham C, Lennon O, Perrotta C. What exercise prescription is optimal to improve body composition and cardiorespiratory fitness in adults living with obesity? A network meta-analysis .  Obes Rev . 2021;22(2):e13137. doi:10.1111/obr.13137

Teixeira DS, Rodrigues F, Cid L, Monteiro D. Enjoyment as a Predictor of Exercise Habit, Intention to Continue Exercising, and Exercise Frequency: The Intensity Traits Discrepancy Moderation Role . Front Psychol. 2022 Feb 18;13:780059. doi: 10.3389/fpsyg.2022.780059. PMID: 35250719; PMCID: PMC8894246.

Malik VS, Hu FB. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases .  Nat Rev Endocrinol . 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6

Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review . Nutr Hosp . 2019;36(6):1424-1429. doi:10.20960/nh.02746

Corney RA, Sunderland C, James LJ. Immediate pre-meal water ingestion decreases voluntary food intake in lean young males.   Eur J Nutr . 2016;55(2):815-819. doi:10.1007/s00394-015-0903-4

Kerksick CM, Wilborn CD, Roberts MD, et al.  ISSN exercise & sports nutrition review update: research & recommendations .  Journal of the International Society of Sports Nutrition . 2018;15(1):38. doi:10.1186/s12970-018-0242-y

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance .  Nutrients . 2022;14(8):1549. Published 2022 Apr 8. doi:10.3390/nu14081549

Primack C. Obesity and Sleep .  Nurs Clin North Am . 2021;56(4):565-572. doi:10.1016/j.cnur.2021.07.012

National Institute of Diabetes and Digestive and Kidney Diseases. Changing your habits for better health.

By Cara Rosenbloom, RD  Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON.

Everyday Health Special Report: Weight Loss Reframed

I help people lose weight for a living — here’s what most get wrong.

For one, weight loss is way more mental than physical.

Editor’s note: Sarah Molhan is an employee at Lose It!, which is part of the Everyday Health Group network. She shared her story with Everyday Health writer Jessica Migala .

By the time I was 20 years old, I weighed 315 pounds (lbs). Actually, I don’t know if that was my highest weight. All I know is that that was the weight my scale topped off at.

The day I saw 314.9 lbs register on my scale, I was thrilled. “Oh my gosh, this thing can finally measure me!” I thought. I went on to lose more than 100 lbs.

So when people share their stories of weight loss with me, I know how challenging it is to change your behaviors and mindset. From Everyday Health’s Weight Loss Reframed Survey and Report, released in 2024, it’s clear that these factors play a role in weight loss success. And as a principal product manager at Lose It! , I’ve learned a lot during my decade of working here.

RELATED: Everyday Health's Survey and Special Report: Weight Loss Reframed

My professional and personal growth has happened concurrently — there is no boundary between work and personal with me. I think that’s made the impact I’ve been able to have at my job more potent. I’ve had so much time to think about this problem of weight loss and work to find solutions that help others.

Here is what I’ve realized — and what might help you as you’re on your weight loss journey.

You Have Value, No Matter What Weight

I grew up defining myself as someone who was overweight, and who shouldn’t be. I believed that if my body was smaller, I’d be a more valuable person. I’d have more friends, be more loved, and my value as a human would increase. This led me toward developing an obsession with weight loss. The many failed weight loss attempts enforced that I had very little value, which just led to me grow up with pretty deep-seated feelings of self-hate.

The problem wasn’t that I was eating too much food and becoming increasingly overweight. The problem was that I used food and eating to comfort myself and manage my emotions, and the more overweight I got, the more I needed to comfort myself, so the more I ate. Every effort to hate myself thin resulted in me comforting myself fatter. I didn’t know any other way.

What I know now is that someone's value as a person is not at all related to the size of our bodies. We all deserve to be loved, have friends, and be cared for, regardless of the way our bodies are shaped. We have value, no matter what.

Food and Exercise Have No Moral Value

You are not “bad” if you ate cake. You are not “good” if you ate a salad. Health doesn’t come from restriction, and when you stop considering your food choices as moral or immoral , it’s freeing.

We Come Together When We Aren’t Silent About Our Struggles

There was a time when I wrote a blog, and one of the entries was about my struggle with binge eating. I shared this post on my public Facebook page. So many people responded that they also had experienced binge eating . It shocked me. These were people who I didn’t expect to have disordered eating and they still shared these same problems. That was a great learning experience. There are so many things that people keep secret, but we don’t actually have to be silent about it.

Speaking of binge eating, I learned that the best way to overcome it is to stop restricting. Eat the things that you like, but learn to fit them into your diet plan. My recovery from binge eating disorder occurred after my son was born. It wasn’t just me that I had to worry about, I had someone else depending on me. I wanted to model healthy behaviors for him and take good enough care of myself to be able to raise my son.

The Best Tool for Weight Loss Is Therapy

Thinking about my inner voice and how to improve it is so important. Although I’m not in therapy anymore, it’s so important to address your feelings about yourself and your weight. And we have many of them, clearly. In Everyday Health’s Weight Loss Reframed Survey, 75 percent of respondents reported that their weight affects how they feel about themselves, and 69 percent reported that having a “normal” weight does or could make them happier.

I’ve personally been managing so many emotions with food for my entire life. At the same time, I felt emotionally stunted. I had never learned how to recover from being disappointed or angry or bored without food. So, it was a learning process to stop using food as a coping mechanism — and it’s something I’m still working on. A couple of strategies I use that have helped others are:

• Being reminded that all feelings are okay and that they’re temporary
• Creating space between you and the emotion: For me, I imagined looking at myself and the emotions I was experiencing from a third-party perspective. This helps give me the sense that whatever I was feeling would pass.

The Main Purpose of Exercise Is Not to Lose Weight

I lost 120 lbs in a year. During that time, I was really restricting my diet while following WW . I was obsessed with losing at least 2 lbs per week, and I focused my entire life on eating as little as I could. I was also going to the gym for more than an hour every day after work.

In truth, the thinking around exercise and weight loss is outdated. According to Everyday Health’s Weight Loss Reframed Survey, 65 percent of respondents reported that they turned to increasing exercise or physical activity to lose weight (the second most common weight loss tactic reported, after eating fewer indulgent or high-calorie foods).

In truth, weight loss has a complicated relationship with exercise, because when you move more, you feel more physically hungry. It’s easy to get into the mindset that you deserve to eat XYZ because you exercised that day.

That said, there are other valid reasons to work out for your physical and mental health, such as longevity and confidence. It’s rewarding to see growth and improvements in what I’m able to physically do. For example, thanks to my continued commitment to strength training and managing my weight, I was able to do my first-ever pull-up earlier this year, which was a lifetime goal. Exercise and fitness have changed how I see myself and see what my body can do. I think they were a big part of proving to myself that I have a lot of reasons to love and appreciate my body, which was helpful after decades of hating it and just wanting to be thin.

There Is No ‘Best‘ Diet for Everyone

With so much marketing behind dieting, it’s difficult to come to realize that there is not one best way to eat. People make money convincing you otherwise. The one thing that matters most for weight loss is getting into a calorie deficit. That’s when your body will start to burn your fat stores. There are so many ways you can get into that deficit, and it’s important to find the eating plan that you enjoy and feels sustainable to you — not a trendy diet.

Motivation Alone Isn’t the Key to Weight Loss Success

People think they need to feel motivated to lose weight, and lack of motivation was the most commonly reported barrier among respondents to Everyday Health’s Weight Loss Reframed Survey. Maintaining motivation always is not realistic for most people. Motivation is a great way to kick-start your goal. But if you’re depending on the feeling of motivation all the time, you’ll quickly find out that life happens. You’ll get an unexpected project at work, your child will get sick, it will rain and you won’t take your walk, and so on. It’s all about developing sound habits, coping mechanisms, and the right mindset. Have confidence that you can overcome every obstacle.

Consider what’s maintainable for your schedule — and what you might enjoy. For example, my ideal might be going for a walk and making my breakfast and lunch the night before. If that’s too much, at least I can go for a short walk and have healthy food in my fridge that I can quickly grab or toss together. Motivation might get you going, but once you’re going, you have to figure out the daily habits that help you be the person you want to be.

Regarding mindset, realize that the habits that work for you now won’t necessarily be the things that carry you in the future. Over time, changes are inevitable, so it’s important to be flexible and adaptable with your lifestyle. For me, my child will grow up; I might live somewhere different. For every season of life, it’s up to you to figure out the right combination of healthy habits that work for you.

Realize the ‘Goal Weight’ Is Arbitrary

It’s good to have a goal, but you don’t have to get down to what’s considered a healthy body mass index (BMI) range unless that’s something you and your doctor choose. In my experience, a more doable approach is to get to a weight that you can maintain where you can live a life you enjoy. The other option is to restrict and reduce the fun things in your life to maintain a lower weight. The brilliance of this is you get to choose! You don’t have to get down to a weight that someone else tells you to because you’re the one living your life in your body — not them. You can also choose not to lose any weight at all.

When I was 315 lbs, the idea of reaching a healthy BMI would have required me to drastically change my day-to-day behaviors. At one point, I was down 130 to 140 lbs from my initial weight. That was when I went vegan , and I found I didn’t have many food options to eat, which resulted in extreme calorie restriction and weight loss. Still, I was still swimming in self-hate. My motivation to eat healthy and move my body was still driven by these negative feelings.

Today, I’ve happily maintained a 100-pound weight loss since my heaviest weight. Truthfully, I am working to slowly lose more weight, about 5 lbs at a time. I can see myself maintaining 10 to 15 lbs lower than I am now, but it’s not a high priority. I feel great, my weight and body don’t stop me from living the life I want, and my health biomarkers are all excellent. If I wanted to maintain a lower weight, I’d need to change my lifestyle a bit more than I’d want to.

I’m 37 years old now. Only in the last three years have I found self-love, appreciation, and positive thinking. In the past I was much more focused on being good enough and leaning into perfectionism very hard. I’m focused on enjoying — not changing — who I am and who I can become.

Understand That Weight Loss Is Not Physical

Whoa, I know. So much of weight loss is mental and emotional. My identity was all about being super overweight, and when I lost a lot of weight and I wasn’t anymore, it was also a challenge to figure out who I was again. Going through that identity shift makes this journey complicated. But know that we’re here as a community if you ever need to talk about it.

Important: The views and opinions expressed in this article are those of the author and not Everyday Health.

I lost 70 pounds in 2 years. Here are 8 things that helped me reach that goal and improve my mental health.

• I spent two years trying to lose weight by listening to my body, and I was able to shed 70 pounds. 
• The secrets to my success were avoiding diets, prioritizing mental health, and taking my time.
• Cutting out cigarettes and alcohol and really taking the time to learn about nutrition also helped. 

I've always been rather conscious of my weight. I was never really bothered about having abs or muscles, as long as I remained slender, I was happy.

Then my mid-20s hit, and I could no longer easily metabolize four boxes of chicken nuggets. 

There's nothing wrong with gaining weight, but I'd totally lost the concept of moderation. Instead, I entered a toxic relationship with food because it became a source of comfort to me.

My diet was atrocious, I was at my worst mentally, and I was desperate to do something about it. So by my late-20s, I embarked on a two-year weight-loss pilgrimage.

Yes, two years sounds like an eternity, and my weight fluctuated a lot during that time. But losing belly fat wasn't my main goal, restoring my mental health was . 

Eventually, I found that overeating wasn't my problem, self-deprecation was. It was time for me to sort myself out on my own terms. That meant no diets, no time frames, and absolutely no feeling sorry for myself. 

Read on for the eight things that helped me lose 70 pounds in two years.

I remained anti-diet throughout my weight-loss journey

I've always been anti-diet.

In the past, I've tried things like keto , Atkins, and even "Veganuary" ( eating vegan through the month of January) to try and shed a few pounds, but I failed abysmally every single time.

For some people, dieting works, but I saw diets as a cause for bouts of extreme binge eating. Just saying no to a bar of chocolate for a few days would result in a midnight snack-a-thon of double chocolate-chip cookies. 

Instead, I listened to my body and its needs, and I made space for my favorite things, like cake, chocolate, and gelato. In the long run, that worked much better for me than constantly restricting and bingeing those treats. 

Learning about the different components of nutrition was absolutely key 

As I grew older and my metabolism shifted , it failed me. The more I looked down at my growing belly bulge in the shower, the more depressed I became.

As part of my job as a luxury travel journalist, I had the privilege to attend a detox program that normally costs thousands of dollars a week. It involved massages, cryotherapy, and a strict vegan diet — but the biggest takeaway I got out of it was information about nutrition that helped me create a strong foundation for everything to come. 

Of course, you don't need a luxury program to learn about nutrition. Everything you need to know about the benefits and drawbacks of the different food groups can be found online or in books.

The mantra "you are what you eat" also really stuck with me as my consultant took me through the major food groups and explained all the benefits that promote healthy weight loss .

Eggs and peanut butter keep you full, leafy greens like kale and spinach increase the volume of your meals without increasing the calories, salmon keeps your metabolism running smoothly with protein and iodine, and avocados introduce healthy fats that can reduce your waistline. 

Eventually, Uber Eats nights gradually became salad nights, carbs were consumed only at lunch (followed by a brisk walk), and my morning green juice became a sacred routine.

It's important to find a fitness regime that works for you

I never used to believe in exercise . I toured gyms in all the corners of the world for work, but I could never muster up the courage to jump on a machine. 

Then lockdown hit London during the coronavirus pandemic, and I was bored. Eventually, I caved and started doing Joe Wicks' workout sessions on his YouTube channel, The Body Coach.

Sweat challenge after sweat challenge the pounds gruelingly began to shed. 

What made it easy, especially for someone with slight confidence issues, is that I could work out and make mistakes in the comfort of my own home without fear of judgment or being watched.

As England came out of lockdown, I pushed myself to get comfortable working out in public and got into electrical muscle stimulation (EMS) training at a local studio. 

EMS is a workout technique where a machine is strapped to your body (think Lara Croft's bodysuit) and delivers electrical pulses that stimulate muscle contractions, which intensify your workout. 

A simple 20-minute EMS workout is the equivalent of a 90-minute regular workout with all the same basic exercises: squats, planks, punches, press-ups, and sit-ups. 

I've completed well over 20 sessions now, and my balance has improved and my muscles are more toned.

Related stories

But if EMS isn't in your budget, my advice is to invest in some weights and find a fitness YouTube channel you like. There are so many great videos out there that are just a search away.

The easy 20-minute videos from Wicks were my go-tos for months. They're suited for all levels, cover all the basic workouts, and provide instructions for safe and proper weight training . 

Discovering the wonders of protein can really make a difference

I was never a big meat eater. I'd reserve the luxury for whenever I was at a swanky restaurant and then pay for it later. For some reason, my gut hated the stuff, and I would spend hours feeling sick after eating a burger .

Needless to say, introducing more protein into my diet — which mostly consisted of carbs and sugar — was a real struggle. 

I started by drinking protein shakes after every workout, which helped massively. A few weeks in, I slowly began eating steaks, eggs , venison (all things I previously hated and now crave), and peanut butter.

Peanut butter in my porridge combined with a post-workout protein shake kept my hunger at bay all morning. Come snack time, things like nuts and apples diminished my cravings until I indulged in carbs, a large bag of cooked spinach, and cold meats at lunch. 

The best part is that I felt fuller for longer , which meant I could consume fewer calories and in a healthy way.

Whenever you're changing things up with your diet, just be sure to listen to your body and know its limits. 

I didn't weigh myself or purposely track my progress

Like dieting, keeping track of numbers works for some people when they're trying to lose weight.

But I think scales are counterproductive . For me, they come with expectations and goals, and it's disheartening when you don't achieve them. 

It may not be a perfect strategy for everyone, but taking mirror selfies and being hyped up by friends helped me track my progress and feel confident.

I said goodbye to cigarettes and booze

I smoked and drank (socially) for well over 15 years.

But before I began my weight-loss journey, I quit smoking . I grabbed all my favorite things from the supermarket, locked myself in my flat for three days, and went completely cold turkey. 

Though it was hard, I got over the cravings within six months and have never looked back. And quitting before I embarked on my weight-loss journey definitely helped me get stronger and fitter faster.

I knew that working out or running while smoking between 15 and 20 cigarettes a day wasn't going to work. Even walking long distances became a real struggle after a while. According to the NHS website , the perks of quitting include everything from increased energy to reduced risks of developing cancers. 

Then there was the booze.

London is full of bars and excellent restaurants. On some nights, I could easily down a bottle or two of Chablis wine, a calorific nightmare .

After doing more research, I completely cut alcohol out for eight months. Though I was never a big drinker, the benefits surfaced quite quickly. I was much less bloated and my skin looked fantastic, too.

My goal was never to get a beach bod for the summer

I didn't care about getting my body ready for summer. Time frames add unnecessary pressure, and when my lifestyle was already largely dictated by my job, simply finding the time to work out was a feat of its own.

Over the last two years, I've learned that weight loss should be on your terms. Instead of obsessing over strict time frames or seasons, find a schedule that suits you. At the very least, it'll be a more sustainable practice in the long run. 

I preach doing things in stages. If you give yourself too many goals, ambitions, or tasks at the same time, the likelihood of caving in is much higher.

Start as you mean to go on, patiently and productively.

Focusing on the mental boost from exercise over the physical results helped

Throughout this journey, I've figured out that the best thing for squashing all of life's stressors is endorphins. 

I became slightly addicted to the boost that comes after working out. Running , even if it's just for 20 minutes, not only made me feel great, but it also helped my mind function a little bit better. 

The only way you'll succeed in your weight-loss goals and make lasting change is if you enjoy your new lifestyle, and craving that post-workout high made that possible for me.

Eating well, in moderation, and exercising for a healthy heart and mind made me a happier person — the fit body was just a bonus.

Watch: Why you shouldn't rely on counting calories to lose weight

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How to Lose Weight When You Don't Know Where to Start, According to a Dietitian

These 10 strategies can help when you're feeling overwhelmed. Here are scientifically proven tips, plus advice from someone who's lost 50 pounds and kept it off.

Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master's in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she's not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

1. Embrace the Long Game

2. rely on a professional to help, 3. adopt the 80/20 philosophy, 4. understand set point theory, 5. track your food (at least to start), 6. rethink the scale, 7. track other metrics, 8. get moving, 9. focus on fiber, 10. eat protein at every meal, the bottom line.

The clickbait is everywhere with snazzy headlines saying, "Drop 10 lbs. Fast" or "Fit Back into Your Skinny Jeans." But what if you feel like you have an overwhelming amount of weight to lose, and you just don't know where to start?

You may have tried keto , celery juice , detoxes, low-carb, low-fat—you name it. You might even be pretty good at losing weight—the problem is you can't seem to keep it off.

If this sounds like you, keep reading.

"Mindset is like 90% of the work." That's what my client, Sarah, said to me regarding the 50 pounds she lost and has maintained. I'm sharing tips directly from her on how to get started—and stick with it—when you're not quite sure where to start on your weight loss journey.

Changing habits requires repeating the new behaviors over the long term, according to 2021 research in Psychology & Health . This includes setting realistic expectations .

A safe, sustainable amount of weight to lose is about 1/2 pound to 2 pounds per week. In reality, however, that might look more like 2 to 3 pounds per week in the beginning, then perhaps 1/2 pound down the next week, then up a pound the next week, then maintaining for a few weeks before dropping a pound again.

Your weight loss graph will look more like a staircase or a squiggly line than a perfectly straight line. If it's jumping all over the place, but trending down overall, you're doing all right.

This is not the time to try another detox or strict meal plan that an Instagram influencer is promoting. Those are diets in disguise—they work for the short term but not for the long term.

Long-term weight loss is about small habit changes you can keep up with over time. Those who are successful at losing weight usually work with professionals, typically, a health care professional, registered dietitian and therapist.

Yes, a therapist. "I've crash dieted and lost 100 pounds before, and I was physically thinner but not at all mentally healthier, so patience and persistence and the ability to fall down and get up over and over again are key," says Sarah. "Also, if you feel you have an eating disorder, like binge eating, seek help from a counselor that specializes in that."

This journey is hard alone. It can also be hard with close friends and family. Health care professionals provide two important things: science-based weight-loss recommendations and accountability from someone who isn't a close friend.

Weekly, or even daily, check-ins are key to helping you stay on track. "I think the most important things for me have been getting accountability that best matches my personality, always allowing the 20%, perfecting the art of moving on and always zooming out and focusing on the long game," reports Sarah.

Many insurance plans cover visits with registered dietitians and therapists, so check with yours to see if your visits may be covered.

So what is the 20% that Sarah mentioned? Think of it as all of the foods you restrict when you're dieting but eventually end up bingeing on.

Sustainable weight loss is about ditching the all-or-nothing mentality, letting go of the idea that one meal can make or break your efforts and embracing balance. Aim to follow the MyPlate guidelines about 80% of the time throughout the week and on weekends. That means trying to have three meals per day, most days, filling your plate with about one-half of vegetables and fruits, one-quarter of whole grains and one-quarter of protein with some healthy fat.

Then, don't stress about the rest. It's a "flexible structure." No guilt allowed.

The body likes balance. Body temperature stays within a narrow range of 98.6°F. The pH of blood is around 7.4. Your body has a weight range it likes to stay within too: It's called your set point.

Unfortunately, it's easier for this range to move up than it is to move down. This is for various reasons scientists are still trying to figure out. For example, a 2022 study in the journal Obesity found that a 16% weight loss decreased metabolic rate (the number of calories burned at rest) in premenopausal women. Weight loss has also been shown to increase ghrelin, the hormone that signals hunger, in breast cancer survivors, per a 2021 study in NPJ Breast Cancer .

With that said, lowering your set point is not impossible. After all, there are numerous success stories, like the people in the National Weight Control Registry who have lost 30 pounds or more and kept it off for at least one year.

So, how do you do it?

According to Beth Israel Deaconess Medical Center (BIDMC) , crash dieting is not the answer. Instead, aim to lose 5% to 10% of your body weight at one time. "That's the amount of weight you can lose before your body starts to fight back," BIDMC reports on its website.

Then, and here's the hard part, work to maintain that loss for six months before trying to lose another 5% to 10%. This is the time during which people often throw in the towel or opt for the crash diet their friend is doing.

But, if you can stay the course and ride out the maintenance for six months, "You can repeat the cycle and reset your set point again by losing another 10%. Through small, gradual changes in your daily habits, you'll be able to stay at that new, lower weight for the rest of your life. This prescription is vital to outsmarting the body's natural tendencies to regain weight," according to the BIDMC website.

You may also have to reassess your initial weight-loss goal. If you reach a point where you feel great, are healthy and have habits you can sustain for months, but the number on the scale is higher than you'd like, it may be time to embrace a new number.

Research, like the 2019 study in the journal Obesity , suggests that those who track their food are most successful with losing weight and keeping it off.

While tracking isn't meant to be done forever, it can be a helpful tool until new habits stick. A habit is an automated behavior. The more habits you create, the fewer decisions you have to make and the more brain space you have to think about other things.

Starting your weight loss journey by tracking your food intake may give you a better idea about what a serving of oatmeal looks like in your bowl, or how many random handfuls of chips you munch on as you try and figure out what to make for dinner. You can track food in a written diary, by taking photos, in a calorie-counting app or a combination of these.

If you've never tracked calories, it can be a good place to start so you can become familiar with portion sizes and macronutrients (fat, protein and carbohydrates). A word of caution, though—calorie counting can become obsessive and backfire, leaving you out of touch with your hunger and satiety signals. You may be more likely to turn to an app to tell you what and when to eat, instead of listening to your body.

Work with a registered dietitian who can help you figure out the best tracking approach for you and can also review your meals so you have accountability.

A 2021 study in Translational Behavioral Medicine suggests that those who self-monitored their weight lost more of it.

Here's the caveat: Weight should not be the only metric you track. And you need to understand what the scale measures.

The scale does not measure fat—and you do not lose or gain fat overnight.

The scale is a measurement of everything in your body, mostly fluid, but also bones, organs, fat and muscle. The scale will show your weight within about a 3- to 4-pound range and goes up and down for various reasons. If you poop, it goes down. If you eat salty takeout food, it goes up (because salt encourages water retention). A strength-training workout can bump it up, due to a temporary increase in inflammation.

Daily weigh-ins do more harm than good for some people, so weighing once a week might be a good frequency. Or, for some, the scale might need to go. If you find you obsess over the number, it stresses you out too much or you're equating the number to your self-worth, ditch the scale. There are other ways to measure your progress.

Sarah was stressing so much about what the scale would say every Monday that she decided to weigh every day and found it more helpful. "Personally, weighing daily has helped because it's normalized the fluctuations for me and helped me realize when I'm averaging in the wrong direction. There are great apps that plot the average trend of your weight, which helps, but I think overall daily weighing has truly been helpful," says Sarah.

Several of my clients might not see the scale move in months, but they lose inches and feel amazing. In addition to weekly weigh-ins, consider taking waist circumference measurements and progress photos once a month.

Five pounds of fat and five pounds of muscle weigh the same, but muscle takes up less space (and adding more means you're getting stronger), so these metrics help you see body composition changes and will motivate you to keep going.

In addition to how you look, take note of how you feel. Can you walk further, run faster or do a pushup? If you know what they were when you started, have your cholesterol levels or blood sugar numbers improved? Include some goals around what your body can do, rather than how you look.

Diet matters more than exercise for weight loss, but exercise is crucial for keeping off the weight. Plus, exercise has plenty of other benefits .

If you are sedentary and then start moving, you will start burning calories, which will create a calorie deficit. "Finding exercise you love helps to maintain the weight loss," reports Sarah.

Don't know where to start? Start walking. Create small, attainable goals like 15 minutes per day and work up to 30 minutes. If you currently walk 2,000 steps per day, don't try to walk 10,000. Start with 4,000 per day and add more every couple of weeks.

Next, add strength training, using either weights or your body weight. Start with one day per week and work up to two to four times per week. Strength training builds muscle, and muscle burns calories even when you're sitting at your desk all day.

Cardio exercise, like running, biking or swimming, is great too. A good balance is daily walking, strength training two to four times per week and cardio or high-intensity interval training (HIIT) one to three times per week.

Progressively increasing your exercise frequency and intensity will help you stick to it. And the best exercise is the one that you'll keep doing.

A calorie deficit is needed for weight loss, but instead of focusing on what to restrict, focus on what to add. The body breaks down protein, carbohydrates and fat from food and absorbs the nutrients. If you're eating more calories than your body needs, the extra will be stored as fat.

However, the body doesn't absorb or store fiber. Fiber passes through the stomach and intestines largely unabsorbed, bulks everything up and then you poop it out. Fiber is found in fruits, vegetables, whole grains, nuts, seeds, beans and legumes.

By making half your plate vegetables and fruits at most meals, you automatically shift the caloric composition of your meal. For example, 1 cup of pasta or rice is 200 calories, but 1 cup of vegetables is about 30 calories. So not only can you eat more vegetables for fewer calories, but you also get the added benefit of the fiber (as well as vitamins and minerals), which moves through your system slowly, keeping you full longer.

Fiber also expands and slows the emptying of the stomach, which sends signals to the brain that you are full. Gut bacteria feed off fiber and produce short-chain fatty acids, like acetate, which plays a role in regulating body weight, according to a 2019 review in Nutrients .

Aim for 25 to 35 grams of fiber per day or about 8 to 10 g per meal. According to the USDA, 1 cup of raspberries has 8 g of fiber, 1 cup of cooked broccoli has 5 g of fiber and 1/2 cup of black beans has about 7 g of fiber.

Along with fiber, eat protein at every meal, especially breakfast. A 2021 review in Nutrients suggests that when people eat a high-protein breakfast, they have fewer cravings and eat less later in the day.

Protein suppresses the hunger hormone, ghrelin, and is digested slowly, keeping you full longer. When protein is eaten with carbohydrates, it slows the rise of blood sugar, which prevents the spike-and-crash effect that leaves you craving carbs an hour after you eat. Include protein, fiber and healthy fat at each meal.

Protein needs are based on weight, but about 20 g per meal is a good starting point. According to the USDA, a serving of Greek yogurt packs 16 g of protein, and you can pair it with berries for fiber. Three ounces of cooked chicken , about the size of a deck of cards, has about 26 g of protein. Beans are a protein-packed vegetarian option.

If you feel overwhelmed with how much weight you have to lose, start small. Don't try to tackle everything at once. In order to lose weight and keep it off, you need to embrace a long-term mentality and focus on small habit changes. Get professional help so you have accountability and can focus on the habits that move the needle most. Track other metrics, along with the scale. Finally, move your body most days, focus on making half your plate vegetables at meals, get out of the all-or-nothing mentality and celebrate your success along the way!

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How I Learned My Weight-Loss Journey Wasn't Over Even After Losing 170 Pounds

Tina Minasyan shares how losing weight was just the beginning of her journey.

The first time I became aware of my weight, I was in fourth grade. At the time, it was common for schools to weigh students and I remember feeling completely shocked when I learned I weighed 130 pounds.

Based on my appearance alone, I knew I was different and heavier than the kids around me, but it didn't really start affecting my life until I was a freshman in high school. My weight skyrocketed and the first thing to go was my confidence. Not necessarily because it bothered me, but because I was constantly being judged and teased for my weight .

I went from being a social butterfly to being incredibly reserved. I felt like my weight defined me. It got to the point where I began pushing away my friends because I felt like even they were talking about my weight behind my back. Soon enough, I'd dug myself into a deep dark hole where I felt completely and utterly alone.

The two years I spent in high school, I never went to homecoming or prom and missed out on a lot of other typical teenager experiences. Eventually, that environment became so unbearable that my parents decided it was best for me to drop out and focus on my mental health.

The Struggle with Yo-Yo Dieting and Diet Pills

Over the next couple of years, my goal was to lose weight no matter what it took. I spent a lot of time in therapy , which helped me cope with my feelings of depression. But I was still desperate and impatient to lose weight. I decided to take matters into my own hands and began dieting.

I tried every diet—and I mean every single thing out there. From Jenny Craig and Weight Watchers to the 7-day diet and the cabbage soup diet, I did it all. But my weight didn't budge. (

During this time, I was working on getting my GED. When I turned 18, I got a job at Sephora as a makeup artist to help pay for college. While working there, I had to wear a uniform and found out that I could only fit into a size 24. My desperation grew and I finally decided it was time to turn to a professional for help.

I sought out a nutritionist but, unfortunately, I learned the hard way that not all nutritionists are registered dietitians , which is who I should have turned to given the circumstances.

This particular nutritionist recommended that the best decision for me was to go on diet pills, which I did. Here's how the meds were supposed to work: You take the pills for two weeks and then go off of them for one week. All the nutritionist told me was that they would curb my appetite, but they didn't give me any guidelines on how to improve my diet or eat better in general.

After the first two weeks, I lost 30 pounds, which was the most weight I'd lost at the time. I felt great, but during the week that I didn't take the pills, I found that I gained almost half the weight back. After several rounds of going on and off the pills, I ended up weighing more than when I first started taking the medicine.

Undergoing Weight-Loss Surgery

By July 2015, I weighed 320 pounds. I was 20 years old and only 5 foot 3. My doctors classified me as morbidly obese. My depression deepened and I started looking toward weight-loss surgery as a solution. After months of going over my options, I decided to undergo a laparoscopic vertical sleeve gastrectomy or "gastric sleeve."

The procedure itself removes approximately 75 to 80 percent of the stomach and limits the amount of food you're able to eat. It's also considered a metabolic surgery since it removes the majority of the cells responsible for secreting a hormone called ghrelin, which is responsible for making you feel hungry.

Now, many people think that weight-loss surgery is the "easy way out." But I'm here to tell you it's quite the opposite. Here's the thing: There is no easy way out when it comes to extreme weight loss. Yes, I've had surgery, which is something I'm very transparent about. But, like most women who undergo these kinds of procedures, I learned the hard way that surgery only works if you do. (See: The Ripple Effect of Weight-Loss Surgery)

Going into the surgery, I knew that the procedure wasn't going to fix my attitude toward food. Just because they cut my stomach, didn't mean my brain was going to rewire to not like the taste of cookies. I still walked out of that surgery obese and had a long road ahead of me.

The Aftermath

The first two weeks of recovery were absolutely miserable for me. While I wanted to binge-eat, I wasn't hungry and couldn't physically consume a lot, which took a toll on me mentally. I realized for the first time that my eating habits were based almost entirely on my emotions and not as much on my actual need for food. That epiphany led me to heed my surgeon's advice and see a therapist again so that I could figure out why I was using food to cope with how I was feeling.

Over the next year, I worked hard to undo the unhealthy habits I'd spent my whole life building. I started to really understand my triggers and learned that when I was sad, I'd go for a bag of chips. When I was anxious, junk food made me feel better. And when I felt helpless, my outlet was to just eat whatever I could get my hands on. So I decided to cut all of these crutches out of my life. (

Yes, some people might label that as restrictive , but for me, it was necessary—at least for a period of time, so I could start building healthier habits. My goals were to start eating super healthy, regulate my meals, and ditch the binge-eating mentality once and for all.

A year after my weight-loss surgery, I lost 180 pounds, which was the lightest I'd been in my adult life. I also started going to college during this time and found myself easing up on restrictive eating. I knew that I'd gain some weight, and after a couple of months, I put on 10 pounds. For the most part, though, I brushed it off.

A few more months went by and I started to become even more relaxed with my eating, quickly falling back into old, bad habits. By the end of my freshman year, I'd put on 30 more pounds and felt like I'd failed myself.

Regaining that weight even after weight-loss surgery finally made me realize that changing my attitude toward food was something I needed to work on not for weeks, months, or years, but my whole life. I needed to learn how to focus on what I want most versus what I want now.

I also had to learn that when I "messed up" (because we all mess up), it didn't have to become a pattern; I could get right back on track. Like any other person going through extreme weight loss (surgery or not), I had to practice my new healthy habits every single day to finally lose all the weight and keep it off.

Along the way, I've undergone two plastic surgeries to remove loose skin around my stomach, breasts, back, arms, and thighs. While aesthetic reasons played a part, I also had a lot of loose skin in those areas that made me extremely physically uncomfortable. If I really wanted to restore my body to its original shape, I could undergo several more surgeries, but I'm perfectly okay having that extra skin, and cellulite as a reminder of what I've been through. (

Looking Ahead

Today, I don't follow a diet, but I've become a huge advocate for eating what you want in moderation. To date, I've lost 170 pounds and still feel like I have 25 pounds to lose. My next goal is to establish a fitness routine and build that into my lifestyle. Recently, I started going for long walks with my dog almost every day. But in the future, I'd like to get into the gym and work on my overall strength.

I've made peace with the fact that my journey is continuous and that every day will have its ups and downs. But at the end of the day, without weight-loss surgery, I would have never regained the weight, and never made the changes I needed to regain my health.

So, for anyone who thinks that weight-loss surgery is a cop-out: I fought to be where I am today, and that's something I'll always feel proud of.

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Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

• Am I motivated to lose weight?
• Am I too distracted by other pressures?
• Do I use food as a means to cope with stress?
• Am I ready to learn or use other strategies to cope with stress?
• Do I need other support — either from friends or professionals — to manage stress?
• Am I willing to change eating habits?
• Am I willing to change activity habits?
• Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

• Eat at least four servings of vegetables and three servings of fruits daily.
• Replace refined grains with whole grains.
• Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
• Cut back on sugar as much as possible, except the natural sugar in fruit.
• Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

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• Hensrud DD, et al. Ready, set, go. In: The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017.
• Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. John Wiley & Sons; 2017.
• Losing weight: Getting started. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/getting_started.html. Accessed Nov. 15, 2019.
• Do you know some of the health risks of being overweight? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx. Accessed Nov. 15, 2019.
• 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
• 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed Nov. 15, 2019.
• Physical activity for a healthy weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed Nov. 15, 2019.

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Here's How 15 Women Lost 50+ Pounds

Learn tips from these weight loss success stories—complete with before-and-after photos.

Having trouble sticking to your weight loss goal ? You might want to adopt a few lifestyle habits to keep you motivated. Watch this video for all five tricks to help manage your weight.

These 15 women each lost over 50 pounds. Here, they share their weight loss journeys and tips for achieving their goals. Their creative approaches include everything from building an Instagram following to keeping motivated by wearing neon.

Paige Jackson

30, 5'7", New Orleans

BEFORE: 220 lb., size 18

AFTER: 155 lb., size 4

TOTAL LOST: 65 lb., seven sizes

Paige's weight loss tips:

Keep inspiration everywhere : I have my phone background set to a motivational quote. Words of wisdom like "If you want it, work for it" offer a little pick-me-up every time I look at the screen.

Don't fixate on pounds : Throughout my journey, I have always relied on active goals , like running a 5K or building muscle, to measure my progress. Working toward real-life results is way more rewarding than obsessing over a number on the scale.

Find delicious swaps : Instead of completely giving up my favorite comfort foods, I make them healthier. For example, for my good-for-you hash browns, I cook one shredded sweet potato in a tablespoon of coconut oil until it's soft and crispy, then I top it with cinnamon and sea salt. Talk about yummy!

Emily Liedtke

40, 5'2", Beaverton, Ore.

BEFORE: 340 lb., size 26

AFTER: 129 lb., size 2

TOTAL LOST: 211 lb., 12 sizes

Emily's weight loss tips:

Aim for 15 : When dreading a workout, I tell myself to try to make it through the first 15 minutes. After that point, I almost always feel more energized and want to keep going.

Find a unique reward : Instead of celebrating with food when I hit a goal, I treat myself to something like a hike with my husband or a massage.

Change your vocab : I used to tell myself that I "couldn't" have something, which made me crave it even more. Now I say I "don't" engage in an unhealthy habit. It's a little trick that makes the behavior seem less like a choice and more like part of my lifestyle.

Nail down your emotion : I created my own mood emojis to help monitor how I feel after every workout and meal. This lets me keep tabs on what's working for me and what's not.

Laura Mictich

25, 6'0", Jackson, Tenn.

BEFORE: 304 lb., size 26

AFTER: 190 lb., size 10

TOTAL LOST: 114 lb., eight sizes

Laura's weight loss tips:

Instagram it! : After I lost my first 40 pounds, I created an Instagram account to track my fitness. As my number of followers grew, so did my motivation. Being part of a community kept me accountable.

Score free fitness : Many weight-loss programs cost big bucks, but there are also plenty of reputable online resources that give you the same benefits for free. One of my faves: Blogilates by Cassey Ho.

Buy a band : When I cannot get to the gym, I turn to my resistance band; it's an easy and portable way to add strength training on the go.

Read the menu : I love eating out, but restaurants offer too many options and don't always list ingredients. To keep from consuming more than I'd planned, I choose a healthy option from the menu ahead of time.

43, 5'4", Marietta, Penn.

BEFORE: 209 lb., size 20

AFTER: 133 lb., size 2-4

TOTAL LOST: 76 lb., nine sizes

Casie's weight loss tips:

Bag it up : I portion out all my snacks , like almonds or sliced apples, ahead of time in ziplock bags. This lets me take my healthy eats anywhere while keeping my serving sizes in check.

Crush a quickie workout : On extra-busy days, I do a Tabata sequence—in just 20 minutes, I can get a full-body workout. It revs up my heart rate.

Write it out : When I dread the gym, I grab a pen and paper and map out my workout. Having a game plan prevents me from wasting time during my session.

Find sweet swaps : I love peanut butter. To avoid some of the fat that comes with it, I mix the powdered kind, PB2, into Greek yogurt. It gives me that nutty, creamy taste.

Shannon Mateo

34, 5'1¾", Reno, Nev.

BEFORE: 198 lb., size 16

AFTER : 115 lb., size 2

TOTAL LOST : 83 lb., seven sizes

Shannon's weight loss tips:

Rock your motivation : I wear bright clothes at the gym with fun sayings like "Drink coffee, put on some gangster rap, and handle it." It sets my workout tone.

Judge your labels : I always peruse food labels. Whenever there's something listed that I can't grow or make myself, I put the item back. It makes weeding out unhealthy processed foods much more straightforward.

Indulge wisely : Many people have weekend "cheat" days. Instead of depriving myself all week and potentially bingeing on the weekend, I choose sweets that fuel my body throughout the week, like Trader Joe's Coconut Cashews.

Erica Calderon

34, 5'8", Phoenix

BEFORE: 230 lb., size 14

AFTER 145 lb., size 6/8

TOTAL LOST: 85 lb., 3-4 sizes

Erica's weight loss tips:

Schedule sweat sessions : Raising two girls keep me busy, so I have to be creative about fitting in exercise. My ideal window: when my youngest goes down for her nap and the other is at school. I treat workouts as meetings that I absolutely cannot miss.

Hang out far from the kitchen : I always crave sweets after dinner while watching TV. Sometimes, I'll go upstairs to watch my shows instead of sitting in the living room, which is attached to the kitchen. That way, I'm less likely to scavenge.

Invest in a slow cooker : It's the ultimate time-saver. First thing in the morning, I throw in something simple, like turkey and sweet potatoes, and at the end of the day, I have a delicious and nutritious meal waiting for me.

Maribel Contreras

38, 5'6", El Monte, Calif.

BEFORE : 217 lb., size 16

AFTER: 140 lb., size 6

TOTAL LOST : 77 lb., five sizes

Maribel's weight loss tips:

Pick a power playlist : Starting my workouts with pump-me-up songs like "Shake It Off" by Taylor Swift keeps me motivated throughout the session.

mantraFind a : On days when I want to give up, I repeat these words: "I'm very strong; I can do this." Just saying the sentence out loud stops me from feeling weak.

Broadcast your goals : I decided to register for a 12-week body transformation contest at my gym. When I joined the challenge, I told everyone about my plan to win. That motivated me to keep going.

Jennifer Lasher

41, 5'6", Hauppauge, N.Y.

BEFORE: 210 lb., size 16

AFTER: 135 lb., size 6

TOTAL LOST: 75 lb., five sizes

Jennifer's weight loss tips:

Set challenging goals : My goal is to run 100 miles in a month. I finally hit it (and then some) this past August with 104.

Spiralize it! : As an Italian-American, I find it tough to cut out pasta, but I use zucchini noodles or spaghetti squash instead.

Carry a Mary Poppins purse : My bag is always packed with healthy snacks like nuts, apples, and hard-boiled eggs. It stops me from getting so hungry that I overeat.

Danica Bellini

25, 5'3", Bradley Beach, N.J.

BEFORE: 183 lb., size 12

AFTER: 123 lb., size 2

TOTAL LOST: 60 lb., five sizes

Danica's weight loss tips:

Bring your gym anywhere : I love the Cardio Sculpt and Black Fire videos on DailyBurn. They're amazing for tightening my abs!

Pump the beats : I'm a music writer, so I always add to my workout playlists. Social Distortion's "Highway 101" is an old fave!

Get good grains : My power pick: quinoa . It's versatile and filling. I add it to salads with sliced grapes.

Natalie Jill

43, 5'2", San Diego

BEFORE : 175 lb., size 10-12

AFTER : 113 lb., size 2

TOTAL LOST : 62 lb., four sizes

Natalie's weight loss tips:

Inject some fun : When looking for workout motivation, I pull out my favorite neon exercise clothes for a burst of energy. Plus, yellow and pink make me feel upbeat!

Hit the floor : My go-to: plank-based moves. They're great for shaping your abs and upper body. Make sure you're engaging your core , keeping your glutes tight, and tucking your pelvis under to protect your lower back.

Think: Healthy fats : I eat a lot of protein-packed meals filled with good fats . My favorite is shrimp with a ton of veggies, all cooked up in coconut oil.

Bianca Valdez

35, 5'3", Waco, Texas

AFTER: 132 lb., size 4

TOTAL LOST : 78 lb., six sizes

Bianca's weight loss tips:

Get grilling : I love grilled shrimp tacos on corn tortillas. They're flavorful, low on calories, and easy to make.

Pump up your playlist : My workout jams are super eclectic—Latin, pop, and contemporary Christian music! Right now, I love "Soul on Fire" by Third Day, for when I hit the stair climber.

Try a training plan : After doing Jamie Eason's free 12-week LiveFit strength-training program at bodybuilding.com, I wore a bikini for the first time since I was 5!

Suheily Rodriguez

27, 5'7", North Wales, Penn.

BEFORE: 236 lb., size 18

AFTER: 140 lb., size 2

TOTAL LOST: 96 lb., eight sizes

Suheily's weight loss tips:

Eat yogurt for a flat belly : When I have more Greek yogurt (I like Yoplait's tropical flavors), even for just a week, my tummy is instantly flatter.

Get your probiotics : It's a Korean stew made of kimchi, tofu, chili pepper, pork belly, red pepper paste, sesame oil, and scallions, and it's pretty low-cal, too.

Annabelle Goetke

26, 5'8", Chicago

BEFORE: 328 lb., size 28

AFTER 154 lb., size 4

TOTAL LOST: 174 lb., 12 sizes

Annabelle's weight loss tips:

Track with an app : MyFitnessPal helped me become more aware of what I was putting into my body.

Pack DIY snacks : My go-to pumpkin-spice cream cheese muffins are protein-filled to keep me satisfied longer.

Lighten up meals : I make low-cal versions of my fave gourmet foods, like stuffed portobello mushrooms.

Find a better indulgence : I top berries, nectarines, and cherries with homemade whipped cream, nuts, and dark chocolate.

Erika Cataldi

32, 5'9", Reading, Penn.

BEFORE : 205 lb., size 16

AFTER: 135 lb., size 4/6

TOTAL LOST : 70 lb., six sizes

Erika's weight loss tips:

Snap your progress : I'd take photos of myself and send them to my mom to record my progress. I still send her selfies occasionally!

Say yes to seltzer : Swapping soda for sparkling water made a big difference. I especially like Walmart's Clear American in key lime flavor. It's like lemon-lime soda—without all the calories.

Cook with coconut oil : It's a must in my kitchen. When I lightly fry food, like my homemade chicken fingers, it gives a slightly sweeter flavor.

Erica Stepteau

30, 5'3", Fairburn, Ga.

BEFORE: 174 lb., size 14

AFTER: 114 lb., size 0/2

TOTAL LOST: 60 lb., six sizes

Eat chocolate : Sweets are an everyday necessity for me. I treat myself to a bit of chocolate at each meal, so I never feel deprived.

Prep meals on Sundays : I precook my meals every Sunday, storing four to five days' worth of salads in Tupperware. This simplifies my life.

Snack like the Greeks : My go-to is a mix of tomatoes, cucumbers, olive oil, fresh garlic, and a little lemon juice. Yum!

A Quick Review

Still enjoying foods you love like chocolate, adopting a mantra, and prepping meals are just a few weight loss tips that helped these 15 women lose over 50 pounds each. If you are starting a weight management journey, talk to a healthcare provider you trust to help develop a plan that works for your lifestyle. Your best bet is one you can sustain that still lets you enjoy your food!

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12 Weight-Loss Success Stories That Will Make You Proud Of Strangers

By Haley Goldberg

Sometimes the hardest part of the journey to any goal is keeping motivated . Whether you’re trying to get fitter, gunning for a promotion, or on a mission to finally stop using your floor as a closet, staying on track can be tough. When the goal line is looking fuzzy in the distance, it can be super inspiring to revel in other people’s successes and be reminded that, yes, like them, you can do this.

Here at SELF we love to celebrate the successes of women who have decided to put their health and happiness first. Here we have gathered together some of our favorite stories from the last year showing how women, armed with determination, self-love, and motivating communities, set, reached, and often exceeded their goals to lead healthier, fitter, more satisfied lives. In these cases, weight loss was the intention, but by dedicating themselves to healthy habits each woman got so much more than that. Because that’s the thing: Weight loss isn’t just about hitting a certain number on the scale. As these women demonstrate, losing weight takes a lot of work, including eating and exercising in a way that works for your body, managing life’s stressors, engaging in healthy habits like getting enough sleep, and keeping a reality check on what’s sustainable and what’s not.

And an important note before we get into it: Healthy habits are for everyone—but weight loss isn’t. If you have a history of disordered eating, you should talk to your doctor before going after any weight-loss goals. Sometimes the healthiest habits you can adopt are to not think about your weight at all. It's different for everyone, and deeply personal.

Even if your goals have nothing to do with weight whatsoever, seeing what people can accomplish when they set their minds to it can be a powerful boost if ever you feel your motivation flagging. Let the stories of these 12 total strangers inspire you to move toward that thing that will make you feel happy, healthy, and fulfilled.

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New mom Kassidy Linde, 25, felt tired, unhealthy, and uncomfortable in her own skin, so she turned to a sustainable weight-loss regimen. She starting seeing healthy eating as a lifelong habit, and she introduced weekly cardio workouts. Within a year and a half, she lost 130 pounds. She's now way stronger and confident, and she has more energy to play with her daughter.

Lobke Meulemeester, 35, shared pics of her nutritious meals on Instagram, and she also posted screenshots of her FitBit stats as she amped up her fitness routine. The encouragement she received from her followers—all 87,000 of them—kept her motivated through it all.

By Jenna Ryu

By Audrey Bruno

By Amy Rose Spiegel

Amber Johnson, 21, gained 30 pounds after her wedding, leaving her feeling uncomfortable. So she switched things up: She started doing the Whole30 program, and she began a consistent at-home fitness routine . She lost 30 pounds in seven months, leaving her feeling more comfortable and confident.

Pasquale "Pat" Brocco, 31, lost weight literally one step at a time. He threw out his unhealthy eating habits and committed to walking to Walmart each time he wanted a meal. Soon, he was walking six miles a day. He then added incline walks on the treadmill and weightlifting to his fitness regimen. His new routine helped him drop from 605 pounds to under 300 pounds in three years.

Helen Woldemichael tried different quick-fix workout plans and diets to no avail. What finally helped her shed some pounds: Adopting healthy, sustainable habits, like getting outdoors and cooking for herself more. She started making trips to the gym a regular part of her week and committed to consistency.

Amanda Kurtz, 29, struggled with her weight for most of her adult life, even after making major lifestyle changes. So Kurtz decided to undergo weight-loss surgery, getting a vertical sleeve gastrectomy in May. The major surgery was anything but easy, and Kurtz had to re-learn how to eat after the procedure. But she's stuck with a healthy diet and a new exercise routine. The result: Her weight has dropped below 200 pounds for the first time she can recall. And she feels better than ever.

A few simple changes helped Kathryn Dickie accomplish her weight-loss goal: She started walking home from work every day, working out with a personal trainer, monitoring her carb intake, and cutting out the excess sugar she used to add to her daily cup of tea. She stuck with her new habits, and her hard work paid off.

When Haley Smith, 24, got engaged, she realized she wasn't totally comfortable with her body. She vowed to commit to healthy eating as her wedding day approached. The bride-to-be changed her eating habits for the better, and she started working out three times a week. A year and a half later, by her wedding date, Smith had lost 110 pounds.

Blogger Rebecca Grafton, 26, absolutely hated running, but she embraced the workout as a way to shape up before a vacation in Jamaica. She started running three times a week, increasing her duration on the treadmill as her stamina increased. And she coupled her workouts with a nutritious, balanced diet, too. Grafton stuck with her healthy habits long after her Jamaican vacation, and in two years she lost 100 pounds. She recently ran a half marathon, like a badass.

In 2011, Katye Hennick started feeling insecure about her size. She decided to take her weight-loss goals seriously, and committed to working out six days a week (first thing in the morning!), drinking more water , and eating smaller, more frequent balanced meals. In five years she lost 90 pounds, and she's healthier, happier, and stronger than ever.

Kerry Swift, 27, started taking pictures of the healthy, balanced meals she was eating, and she shared the images with her thousands of followers. The "public" food diary kept Swift committed to a healthy diet, and she lost 84 pounds in 19 months.

Lauren Haden, 22, made a few small, powerful changes to shed the Freshman 15: Exercise became a regular part of her life, she started making conscious choices about what she ate, and she focused on building a healthy support system. By the time she graduated college, Haden had lost 36 pounds.

• 10 People Share What It’s Really Like To Lose 50 Pounds
• 8 Women Share The Workout Tips That Helped Them Reach Their Weight-Loss Goals
• 9 Women Share Their Favorite Things About Losing Weight

Watch: A Total-Body At-Home Workout For Weight Loss

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

50 Incredible Weight-Loss Transformations You Just HAVE To See

When every day is #TransformationTuesday 💪.

If you’re like any of the women in these incredible weight-loss transformation stories, you’ve struggled with hitting walls while trying to drop pounds and, at least once or twice, felt the temptation to throw in the towel on the whole d*mn thing. That just means you're human.

Most of the weight-loss warriors here tried multiple avenues, from going vegan to intermittent fasting to at-home Pilates workouts, before finding the methods and eating regimes that worked with their lifestyles. And part of their success was being realistic about what was achievable in the long run. Take it from one wise woman: "I promised in the beginning that I wouldn’t want to eat or do anything while losing weight that I wouldn’t want to eat or do once I hit [my] goal, even if that meant it took a little bit longer," says @ashleys_officially_lost_it.

Finding a workout routine you love can also help keep you on track throughout the ups and downs. As one woman, @kaitlynesse, says, "Truly all of my weight loss came from working out to feel better and not to look a certain way. I just found this passion for it weightlifting I never had before," she says, noting that lifting helped her fight through a bout of depression after a breakup.

Together, these powerful women lost more than 4,000 pounds—and gained so much strength along the way—which you’ll see in these dramatic before-and-afters. Take them in as needed to stay focused, inspired, and invested in your journey toward achieving your own health goals. They did it—and so can you.

@kcantrell has lost 111 pounds since she started her journey in January 2019, and she credits Beachbody and 2B Mindset nutrition for her weight loss.

@jessmeetsthegym has lost over 130 pounds since July 2018 with consistent gym workouts and a new-found love for running.

By following a vegan diet and HIIT/circuit training, @iamrayysyymone has lost 100 pounds.

@jocelynthrivingfit has lost 166 pounds naturally following a "calories in, calories out" style of dieting and regular exercise.

@laurieforpresident is down 200 pounds after weight loss surgery in 2018. She keeps a food diary and tracks her macros.

Now a personal trainer, @jessmakesgains has lost over 150 pounds naturally by doing carb cycling and strength workouts.

@a.little.less.shannon is down 107 pounds naturally by following a "lazy" keto diet .

@tay_getting_fit has lost 114 pounds naturally thanks to running and using the fitness app Shreddy. She also cut out red meat.

@familytofunsize has lost an *incredible* 233 pounds after gastric bypass surgery in 2017 that kickstarted her transition to a low-carb, low-sugar diet.

@watchpeggyloseit has lost more than 150 pounds naturally in 13 months by getting in 5 a.m. HIIT classes at the gym and tracking her calories in the MyFitnessPal app.

@keto_allie has lost more than 100 pounds since 2017 after starting the keto diet and incorporating running into her fitness regime. She ran her first 10k in September 2019.

After reaching a place of recovery for binge eating disorder, @debiluv4health has lost over 80 pounds since she started WW (formerly Weight Watchers) and regular gym workouts.

@alicutsmyhair has lost over 105 pounds by combining intermittent fasting and keto.

After years of yo-yo dieting, @ketowithdanni weighed in at over 400 pounds. She learned how to count her macros after finding the keto diet and has lost 102 pounds in the process.

@chip0ltay described herself as a closet eater before joining WW (formerly Weight Watchers). Now, she's lost 109 pounds.

@jasminelosingit lost over 120 pounds after doing Jillian Michaels workouts and starting the 21-Day Meal Plan.

@thepaleopharmacist transformed her body after going on the paleo diet and eventually the carnivore diet. She's lost over 90 pounds.

After struggling with emotional eating for years, @alliedoesketo discovered the keto diet and added in 16:8 intermittent fasting. She's lost over 80 pounds.

@just_you_weight lost 106 pounds in just over a year naturally by using MyFitnessPal to 50 percent fruits and veggies, 25 percent protein, and 25 percent whole grains.

@kickinitwithlauren lost almost half of her body weight (a total of 120 pounds) in about two years with the help of a vertical sleeve gastrectomy (VSG) surgery and a love of lifting weights.

@cake_2_5k used WW (formerly known as Weight Watchers) to help her lose 90 pounds after struggling with postpartum depression after she went through a devastating miscarriage.

@regan_patterson lost 80 pounds by starting to count her macros and calories and getting back into strength training. Her fave workout now? Weight lifting.

@keeshnicoletv lost 94 pounds after she started meal prepping and doing light workouts, which turned into a serious passion for running.

@stellaisstriving lost 243 pounds—more than 42 percent of her starting body weight—by overhauling her eating habits with the keto diet and focusing on fat loss (not just losing pounds).

@_jens_journey_ started out doing keto but didn't feel that it worked for her, so she stuck with intermittent fasting, a sugar-free diet, and keeping her carbs down. She dropped more than 100 pounds—then gained back about 15 of those pounds to feel her healthiest, she previously told Women's Health .

It was WW that got @sweet_pea_leigh to a place of kicking her food addiction , which had been causing her to keep gaining weight as well as numerous body aches and pains. She's lost over 150 pounds.

The Couch to 5K app was hugely transformative for @lizzy_rockz—soon after hopping on the app, she started triathlon training and subsequently ran four marathons. Meal prepping with lots of protein and few carbs was huge for her, too, in her journey to lose about 150 pounds.

@rachellsharp93 went down a little more than 100 pounds, starting with her own version of alternate-day fasting , consuming small amounts of food in between days, and then segueing into another type of intermittent fasting.

Down about 220 pounds, @losing_for_health started out doing keto, then continued to count her macros with a free online calculator.

Originally through gastric bypass surgery , @kathleeng1112 shed 179 pounds, but she kept it up by eating tons of protein and few carbs. She stays active with Pilates, yoga, and at-home workouts.

@gessisfitnessjourney hit her goal of losing 124 pounds first by trying going vegan, then vegetarian, and low-carb, but she ultimately succeeded by tracking everything—calories, steps—on her Fitbit .

It was a combination of keto and intermittent fasting that helped @gritandgrace__ lose more than 50 pounds and her status as prediabetic. Once she cut out sugar, her PCOS symptoms were more manageable, too.

@hannah_day28's big turnaround came from BeachBody toning workouts . She also began practicing clean eating and portion control. She still eats buffalo chicken, but in a zucchini boat rather than fried.

She started out with VSG surgery , but @cam_bree_uhhh kept off 148 pounds by eating a vegan diet. She now belongs to two different gyms to stick with her love of weight lifting and doing circuits.

@carlywontquit lost 108 pounds with a strict policy of no added sugar , even in her coffee. She's also a cardio fanatic and can't get enough of Zumba or Total Body Pump.

Realizing the power of a nutritious home-cooked meal turned @_iwokeupinbeastmode;s nutrition around, helping her to lose a total of 130 pounds. She started out tracking every macro, but after hitting her goal, she stopped counting calories and focused on just eating clean instead.

@laurenlosing did VSG surgery in 2013 as a tool to change her lifestyle. She kept going with eating a high-protein diet, counting macros, and weight lifting.

A new-found love of lifting heavy was a major transforming factor for @kaitlynesse. She lost 80 pounds in about a year, focusing on squats and deadlifts, which she says made her feel strong and powerful. She also put on about 10 pounds of solid muscle in the process.

Keto and kickboxing were the power duo for @thestairlady. She went down 100 pounds in a year without giving up her favorite food, pizza.

@tashpointo's weight-loss journey started with VSG surgery. She continued to drop 150 pounds through the keto diet, and then a general low-carb eating plan. She also supplemented with a hot-yoga routine to help with her anxiety and started running and amping up her core workouts, too.

Struggling with symptoms of both PCOS and IBS, @get_moefit first cut carbs and started going beast mode in the gym, and then worked with a nutritionist to do an elimination diet. She cut out some cruciferous veggies that bothered her, as well as beef and pork (but kept other types of lean meat) to reduce GI issues and lose 80 pounds.

Starting with gastric-sleeve surgery, @gi_sciortino shed 120 pounds and kept it off with intense strength-training and HIIT workouts.

Counting calories with the My Fitness Pal app was a factor for @hayleysweightlossjourneyx to lose 70 pounds. "It was the simple science of tracking calories in vs. out, mixed with self-discipline and self belief," she says.

@wokeuplikedez dropped 150 pounds after having gastric-bypass surgery, and then continued the momentum with a high-protein diet. She kept consuming fewer calories and working out more consistently than she had in the past, too. And she's currently prepping for her second body building show.

In the beginning, @ashleys_officially_lost_it tried losing weight simply by counting calories, but she needed more accountability and support, she says. She jumped on the WW (formerly Weight Watchers) bandwagon and later became an ambassador in the midst of her 120-pound weight loss, which she's maintained for almost two years. Her transformation was mostly accomplished via healthier food swaps—she loves to make cleaner versions of favorite fast-food dishes, like a chipotle chicken avocado sandwich from Panera.

Down 80 pounds from clean eating and at-home workouts, @beast_girl_22 toned up using BeachBody Body Beast. She also made a major change in her eating routine: switching from eating three healthy meals a day to eating smaller healthy meals every two to three hours, with lots of water.

After dealing with postpartum anxiety, @getfitwithmeliss discovered Andy Frisella's 75 Hard mental toughness program and lost 20 pounds. In total, with the help of calorie counting, she lost 64 pounds.

@thisiswhitneyburk struggled with my weight my whole life until she started following a pescatarian diet and doing Beachbody workout programs and lost 66 pounds.

@rose_vibes19 followed the keto diet and cut out sugar and alcohol for weight loss and lost over 60 pounds.

@shrinkingbyfaith committed to eating a plant-based keto diet and got into Peloton and Rebounder workouts to lose 60 pounds.

@shiannesmithfit used Beachbody workouts and the portion control-focused eating plan and calorie counting to undo pregnancy weight gain and lost 100 pounds.

After struggling with her weight my entire life, @nishafitness learned how to make my favorite meals using healthier ingredients and started doing HIIT cardio and strength training and lost 103 pounds.

@justdreampaige struggled with her weight for her whole life until she cut out junk food, starting following a Mediterranean diet, and began running and doing Zumba workouts and lost 105 pounds.

After a back injury, @bl11hannah gained weight rapidly. She went on The Biggest Loser and started eating a low-carb, low-sugar PCOS diet and walking for weight loss, as well as incorporated strength training and HIIT, to reach a healthy weight.

@dmarie_rochelle practiced portion control and did low-impact cardio, like walking and hiking, for weight loss after her C-section and lost 72 pounds.

@megans.mission tried Weight Watchers, followed by intuitive eating, and Orangetheory Fitness workouts to lose 100 pounds and keep it off.

@beginwithbri tried intermittent fasting and YouTube Workouts and lost 120 pounds during the pandemic.

@kaila_a_duncan struggled with her weight until she decided to get in shape for her wedding by meal prepping, doing Tone It Up! workouts, and indoor cycling, and lost 85 pounds.

@kayfit_rusiecki stopped drinking and started keeping a food journal to develop a better relationship with food, lifted weights, and lost 70 pounds.

@findingabs11 struggled with her weight her whole life until she started Weight Watchers (WW) and food tracking with iTrackBites, and began to understand portion sizes. She lost 80 pounds with her new eating style and indoor cycling at CycleBar.

@sim_on_ww used WW and walking for weight loss 5 days and lost 123 pounds in 18 months .

After years of yo-yo dieting, @imjustshica tried 16:8 intermittent fasting and began walking for weight loss and lost 102 pounds.

@so_damthicknbad cut out processed foods and did sprinting workouts and fitness boot camps to lose 85 pounds.

By using WW and the iTrackBites app and working out with an elliptical and Les Mills classes, @nomo.yoyo has been able to lose 80 pounds.

@vickinosecrets started eating a low-carb, high-protein diet and walking and doing YouTube workouts to lose weight and manage PCOS symptoms.

After gaining weight in high school, @hopebby_fit started a vegan diet and started lifting weights and doing cardio to lose 50 pounds.

By going keto, then switching to a less restrictive low-carb diet, and lifting weights, @_jerrseyyy lost 80 pounds in 10 months.

Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS , Men's Health , and Prevention magazines. Her freelance writing has been featured in Women's Health , Runner's World , PEOPLE , and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.

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What Actually Breaks A Fast? Dietitians Weigh In

15 tips for breaking a weight loss plateau

• Is it really a weight loss stall?

15 ways to break a weight loss plateau

Have you hit a plateau in weight loss, where the number on your scale doesn’t budge even though you’re sticking to your diet?  If so, you’re not alone. Weight loss stalls are common, but that doesn’t make them any less frustrating.

Fortunately, making some simple adjustments may help you begin to lose fat again. In this guide, we share 15 weight loss plateau breakers. You’ll likely only need to try a few of them, depending on the diet you follow and the reasons behind your stall.

Is it really a weight loss plateau?

First, it’s important to know whether what you’re experiencing is truly a weight loss plateau.

But regardless of your age or gender, you’re likely to lose more weight during the first two weeks of a diet — especially a low carb diet — than you will in subsequent weeks. A portion of this early weight loss will be water rather than fat. 2

Sustained weight loss frequently occurs in a non-linear fashion. So, it’s perfectly normal to lose two pounds (about a kilo) one week and then go several weeks without losing any weight before beginning to lose again.

If this is what you’re experiencing, you may not need to make any changes — as long as you’re happy with your diet, energy levels, and health markers, such as blood glucose and blood pressure. 

A weight loss plateau, or stall, is different. It’s a period of at least two months without any weight loss .

When does a weight loss plateau happen? Researchers who conducted a review of 80 trials found that plateaus occurred most often around the six-month mark on a weight loss diet. 5 However, they can happen earlier or later, too, depending on the person.

Another consideration is that you may be losing body fat and gaining lean mass, which isn’t always reflected on the scale. Or, you may have already reached a healthy weight for you. We’ll explain more about this in tips 13 and 15.

If it’s been more than two months since you’ve lost any weight or body fat, read on for 15 specific weight loss plateau solutions.

1. Include protein at every meal

Eating protein-rich meals can boost weight loss in several ways.

First, your body burns more calories digesting protein compared to carbs or fat. Studies suggest that your metabolic rate increases by about 20 to 30% during protein digestion, 5 to 10% during carb digestion, and up to 3% during fat digestion. 6

How much protein should you eat at meals? That depends on several factors, including your height, age, and activity level. You can use our minimum daily protein target chart to find out what your body needs.

As a general recommendation, aim for a minimum of 30 grams per meal if you’re a woman who eats three times a day and 35 grams if you’re a man who eats three times a day. If you only eat twice a day, make sure to eat more protein at both meals.

2. Eat foods that provide plenty of protein per calorie

Have you tried restricting yourself to very few calories to overcome a weight loss plateau?  This can often be counterproductive because it leads to hunger. And it’s nearly impossible to ignore hunger pangs for long!

To begin losing weight again without feeling hungry or deprived, focus on foods that get a high percentage of their calories from protein. 

A food’s protein percentage tells you how much of its calories, excluding fiber, come from protein. 11 Foods with high protein percentages provide minimal calories with maximum satiety — that feeling of being comfortably full and satisfied.

Which foods provide a lot of protein per calorie? Dozens of animal and plant foods have high protein percentages.

Choose your favorites from the list below, or click on the links for detailed protein information for all types of protein foods.

High-protein foods

• Meat, seafood and eggs : Chicken, turkey, red meat, all types of fish and shellfish, and eggs
• Dairy products : Greek yogurt, cottage cheese, reduced-fat cheese, and whey protein
• Vegetables : Leafy greens, asparagus, mushrooms, cauliflower, green beans, and many more
• Plant-based proteins : Tofu, seitan, beans, and more

3. Consider cutting back on carbs

If you’re already following a keto or very low carb diet, feel free to skip to tip number 4.

However, if you follow another diet approach, reducing your carb intake might help you begin losing again.

Multiple studies have concluded that keto and low carb diets can be very effective for weight loss. 12 At Diet Doctor, we define a keto diet as one that provides less than 20 grams of net carbs per day. 13 We define a moderate low carb diet as one that provides 20 to 50 grams of net carbs daily.

But if the idea of a very low carb diet doesn’t sound appealing, you may be able to reverse your weight loss stall by simply reducing some of your carbs while maintaining your current diet approach.

You can get 70 to 120 grams of net carbs per day by eating mainly protein foods, low carb vegetables , and some fat, along with modest portions of fruit, starchy vegetables like beets and carrots, and perhaps some grains like rice and corn.

Whether you opt to follow a keto diet, a low carb diet, or simply cut back on carbs a bit, you may see your weight loss resume with a lower carb approach.

4. Assess your fat intake

Has your weight loss stalled after your great initial results on a keto or low carb diet? If you’ve been minimizing carbs but eating as much — or more — fat as you did when you first started losing weight, you may want to cut back on fat a bit.

If you’d like to exclude dairy from your diet for a few days to see if you notice a difference, please see our 3-day dairy-free keto meal plan to help you get started. Each day provides less than 20 grams of net carbs per day, so that you can stay keto without the dairy.

So, don’t add large amounts of fat to your food. Also, avoid or limit your intake of butter (a.k.a “bulletproof”) coffee, fat bombs, and similar high-fat keto treats.

Importantly, this isn’t a recommendation to eat a low-fat diet, but simply to go easy on added fats and high-fat foods that provide little protein or satiety per calorie. You can continue to enjoy protein-containing foods that also contain fat — rib-eye steak, chicken with the skin on, fatty fish, etc.

Read our guide about how to eat more protein and less fat while staying keto or low carb.

Top 10 tasty ways to eat more protein and less fat

5. Eat more high-fiber vegetables

Upping your non-starchy vegetable intake may be a winning strategy for breaking through a weight loss plateau.

The best vegetables for losing weight are low in carbs and provide plenty of protein per calorie . Include a generous serving of your favorite above-ground vegetables at most meals, along with a little fat to enhance their flavor.

6. Give intermittent fasting a try

Could skipping breakfast (or another meal) help you begin to lose weight again? It’s possible, especially if you like the idea of eating larger portions of food less frequently.

Intermittent fasting includes time-restricted eating (skipping one or two meals every day) and alternate-day fasting (eating normally one day and fasting or eating very few calories the next day). Simply put, intermittent fasting focuses on when you eat rather than what you eat.

One of the advantages of intermittent fasting is that it can be combined with any way of eating. 

So, if you like your current diet, you may want to try eating the same foods within a shorter “eating window” to see if this helps you break through your stall . Learn more in our guide to Intermittent fasting for beginners .

7. Drink water, coffee, or tea

Your beverage choices can help or hinder your efforts to reverse a weight loss plateau.

Beverages like coffee and tea offer a bit of flavor and potential weight loss benefits because they contain caffeine, which may slightly boost calorie burning. 21 You can learn more about this in our guide, The truth about fat-burning foods.

How much caffeine should you consume? It depends. Most people can drink one or two cups of coffee or tea daily without any issues. But if caffeine makes you feel jittery or interferes with your sleep, choose decaf coffee or herbal tea. If you find it tough to drink coffee or tea “black,” add a small amount of milk, cream, or low carb sweetener .

Skip the sports beverages, sugar-sweetened sodas, sweet coffee or tea drinks, and fruit juice — all of which are loaded with empty calories.  

What about diet soft drinks? Some, but not all, studies suggest that replacing diet soda with water can be helpful for weight loss. 22 While it’s probably OK to have an occasional diet soda, we recommend making water, coffee, and tea your go-to beverages.

8. Track what you eat

If your food and beverage choices have been on plan but your weight remains stable, tracking what you eat might be helpful.

Entering your food into an online food diary or app allows you to see your daily carb, protein, fat, and calorie intake — meal by meal, or as an overview for the entire day .

Yes, logging your food intake can be time consuming. Additionally, it may take some of the pleasure out of eating naturally. On the other hand, if your weight loss has stalled, tracking what you eat may reveal potential issues that you may not be aware of . Plus, you may only need to do it for a short time.

Popular free tracking programs that you can access online or via a cell phone app include Cronometer and MyFitnessPal . Although the nutrition information for some of the foods listed in the databases may not be entirely accurate, the act of logging your daily food intake may help provide accountability and motivation.

9. Prioritize sleep

Getting plenty of high-quality sleep is vital for good health. By contrast, a lack of sleep can lead to health problems — and it might also slow down weight loss.

• Have a sleep routine: Go to bed and get up at (or near) the same time every day, including weekends. Avoid looking at your computer, tablet, or cell phone an hour before going to bed. Read or engage in another relaxing activity until you feel tired.
• Prepare your bedroom for sleep: Make sure your room is cool and dark, and that your mattress, linens, and pillow are comfortable. 
• Avoid caffeine and heavy food close to bedtime : Don’t drink caffeinated beverages after noon. Try to finish dinner at least three hours before going to bed.
• Get plenty of daylight and activity during the day: Aim for a daily minimum of 15 minutes of outside light exposure, engage in physical activity every day (though nothing strenuous close to bedtime), and avoid taking naps.

10. Reduce stress

While having a small amount of stress is normal, being under chronic, excessive stress is unhealthy. Additionally, it can impede weight loss in several ways.

You can take action today to lower your stress levels, which may help you start losing weight again and — more importantly — improve your health and quality of life.

Here are a few suggestions:

• Begin meditating or practicing yoga: Strong science supports the benefits of meditation on stress, including anxiety and depression. 31 Insight Timer and Headspace offer free guided meditations you can access from your tablet or cell phone. Besides traditional meditation or yoga, you can relax your mind in other ways. Try sitting or lying down in a quiet room and observing your breath for five minutes. Or take a brief walk down a non-busy street and pay attention to the sounds and sights around you.
• Phone or meet up with a friend: Even though talking about the source of your stress may not resolve it, sharing your concerns with a friend or family member may help some people feel calmer and supported.
• Focus on your reactions: Although you may have limited control over many stressors, you can control how you react to them. Work on saying “no” when you’re asked to do something but already have a lot on your plate. Or, for example, choose not to get overly upset when delayed in traffic or waiting in line for services.

11. Avoid alcoholic beverages

Although some diets allow dry wine and zero-carb alcoholic drinks, it’s best to avoid them if your weight loss has stalled

Drinking alcoholic beverages can slow down weight loss because your body burns alcohol before it burns carbs, protein, and fat — including body fat. 32 Alcohol can also interfere with weight loss by increasing your appetite and decreasing your inhibitions. This may lead you to overeat — or make less-healthy food choices — without even realizing it. 33 However, if you don’t want to give up alcohol altogether, it’s best to make low-carb alcohol choices, which only provide empty calories from alcohol — not from alcohol and sugar.

Remember, your best beverage choices for healthy weight loss are water, coffee, and tea. For a non-alcoholic, calorie-free cocktail, flavor your sparkling water with lemon or lime.

12. Ramp up your exercise routine

However, engaging in exercise several times a week may help get your weight loss back on track.

If you’re pressed for time, rapid bursts of more strenuous exercise, such as high-intensity interval training (HIIT), may help you burn more calories than other forms of exercise performed for the same duration. 37

Try to lift weights, do push-ups, or perform other kinds of resistance exercise for 30 minutes a few times a week. Walk, run, dance, or do another aerobic activity you enjoy for 30 to 60 minutes on most days, if possible.

Read our comprehensive exercise guide to learn which types of exercise may be best for you. 

One important thing to remember: If you’re building muscle while losing fat, you may not see any change on the scale even though your body composition is improving. A pound of muscle weighs the same as a pound of fat, but muscle is denser and takes up less space than fat.

The number on the scale can indeed be deceptive. More on that in number 13, below.

13. Don’t rely on the scale alone

We tend to measure our weight loss progress solely by the number on the scale. This seems reasonable, because the number is objective: either it’s lower than the last time you weighed yourself, or it isn’t.

Keep in mind that although following trends in your scale weight can be helpful, using the scale as your only barometer of success can cause unnecessary frustration.

Many factors can influence the day-to-day number on the scale when you weigh yourself, including: 

• water retention due to hormonal fluctuations, eating foods high in carbs or sodium, or drinking alcohol
• whether your bladder is empty or full 
• the amount of digested food in your intestinal tract 
• changes in body composition related to exercise 

First, make sure to weigh yourself properly. Get on the scale first thing in the morning, without clothing, before eating or drinking, and after using the toilet. Additionally, your scale should always be in the same place, on solid flooring rather than a carpet.

Next, instead of focusing only on the scale, evaluate your progress by:

• Measuring yourself. Use a tape measure to measure your waist, hips, legs, and arms once a month. Record your measurements in an app or notebook.
• Assessing how your clothes fit. Are they even slightly looser around the waist? If so, that may mean you’re losing fat, even if the number on the scale hasn’t changed.
• Looking at yourself in the mirror or in photos for signs of subtle changes in your face and body. 

In short, don’t place so much importance on a single number.

14. Adopt a healthy weight loss mindset

Successfully breaking through a weight loss plateau may involve more than making food, exercise, and lifestyle changes. Sometimes, it may also take a shift in mindset.

Your thoughts and emotions can play a large role in losing weight. 38 Changing the way you view your weight loss journey can:

• improve your motivation and commitment when your weight seems to have stabilized
• boost your confidence that you will begin losing again
• help you manage the stress and challenges that might cause you to give up

Developing a positive mindset can be key to achieving weight loss and improving your health. And it’s never too late to start.

Read our comprehensive guide 10 steps for a successful weight loss mindset for inspiration and to find out the action steps you can take right now.

15. Make sure your weight loss approach fits your lifestyle

If your current diet is enjoyable and suits your lifestyle, then you’ve found your perfect way of eating. Implementing one or more of the tips above will likely be enough to help you start losing again.

But what if your diet leaves you feeling hungry or deprived? Or perhaps you find yourself going off-plan because it takes too much time to shop for and prepare your meals. Or maybe it simply isn’t an approach that’s optimal for you to achieve weight loss and improved health.

There is no “perfect diet” that fits everyone. Similarly, the approach that helped you lose weight earlier may not be the best one for you now . Fortunately, many diets can be effective for weight loss, including keto , low carb (moderate or liberal), high protein , Mediterranean,  vegetarian , or vegan . If your current diet isn’t a good fit, consider trying something new — even for a few weeks — to see if you begin losing again.

Finally, if you’ve already tried the 15 tips above, your body may be telling you that it prefers its current weight. Consider making peace with your body and accepting it the way it is now, as well as the way it may be in the future. Focus on your metabolic health markers and overall health improvements instead of your weight. For more, read our guide, Weight, health, and happiness: striking the right balance .

Although weight loss plateaus are common, they usually don’t last indefinitely. Plus, if you’re experiencing a stall, you can take steps to reverse it sooner rather than later.

Making simple changes to your diet and exercise routine, getting adequate sleep, reducing stress, and adopting a positive mindset may help you start losing again.

What is healthy weight loss?

Guide Weight loss isn’t all the same. Read our guide to find out how to make sure you’re losing weight in a healthy way.

10 steps for a successful weight loss mindset

Guide Are you mentally ready to lose weight? These 10 mindset tips will help you succeed.

The truth about “fat-burning foods”

Guide Can some foods boost your metabolism and help burn fat? Possibly. In our guide, we explore the truth about fat-burning foods.

15 tips for breaking a weight loss plateau - the evidence

This guide is written by Franziska Spritzler, RD and was last updated on October 28, 2022. It was medically reviewed by Dr. Bret Scher, MD on December 17, 2021.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.

Read more about our policies and work with evidence-based guides , nutritional controversies , our editorial team , and our medical review board .

Should you find any inaccuracy in this guide, please email [email protected] .

In a 2018 trial of more than 2,000 overweight adults who followed a very low-calorie diet for eight weeks, men lost 17% more weight than women did. In addition, women lost more lean mass compared to men:

Diabetes, Obesity and Metabolism 2018: Men and women respond differently to rapid weight loss: Metabolic outcomes of a multi-centre intervention study after a low-energy diet in 2500 overweight, individuals with pre-diabetes [randomized controlled trial; moderate evidence] ↩

When carb or calorie intake is reduced, the liver releases some of its glycogen, along with water that is bound to it:

The American Journal of Clinical Nutrition 1992: Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition [non-controlled study; weak evidence]

In addition, blood insulin levels decrease, which may cause the kidneys to secrete more sodium and water into the urine:

American Journal of Physiology. Renal Physiology 2007: Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes [overview article; ungraded] ↩

This statement is based on clinical experience. [weak evidence] ↩

The American Journal of Clinical Nutrition 2014: Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription [randomized trial; moderate evidence] ↩

Journal of the American Dietetic Association 2007: Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up [systematic review of randomized trials; strong evidence] ↩

Reproductive Nutrition Development 1996: Thermic effect of food and sympathetic nervous system activity in humans [overview article; ungraded] ↩

European Journal of Clinical Nutrition 1998: The influence of thermic effect of food on satiety [randomized trial; moderate evidence] ↩

The Journal of Nutrition 2013: Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass [randomized trial; moderate evidence] ↩

Resting metabolic rate is the rate at which your body burns calories when you are completely at rest. ↩

Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [meta-analysis of randomized trials; strong evidence]

Nutrition Reviews 2016: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis [meta-analysis of randomized trials; strong evidence]

The American Journal of Clinical Nutrition 2012: Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials [strong evidence] ↩

Fiber isn’t included in the calorie count because it’s generally accepted that the human body doesn’t produce the enzymes needed to break down fiber:

Gut Microbes 2017: Dietary fiber and prebiotics and the gastrointestinal microbiota [overview article; ungraded]

Instead, fiber passes through your system until it reaches your colon, where it is either fermented by bacteria or eliminated, depending on the type:

International Journal of Molecular Sciences 2017: Gut fermentation of dietary fibres: physico-chemistry of plant cell walls and implications for health [overview article; ungraded] ↩

PLoS One 2015: Dietary intervention for overweight and obese adults: Comparison of low carbohydrate and low-fat diets. A meta-analysis [strong evidence]

The British Journal of Nutrition 2016: Effects of low carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] ↩

Net carbs = total carbs minus dietary fiber. ↩

In an 18-month trial, 278 people with abdominal obesity were assigned to eat either a low-fat diet or a low carb Mediterranean diet. By the end of the study, those in the low carb Mediterranean diet group lost 3.1% of their body weight and significantly more liver fat than the low-fat group:

Journal of Hepatology 2019: The beneficial effects of Mediterranean diet over low-fat diet may be mediated by decreasing hepatic fat content [randomized trial; moderate evidence]

In another trial, overweight people with diabetes followed either a low carb Mediterranean diet providing 35% of calories from low-glycemic-index carbohydrates, a traditional Mediterranean diet, or a low-fat diet based on American Diabetes Association (ADA) recommendations for one year. At the end of the study, people in the low carb Mediterranean diet group lost an average of 22 pounds (10.1 kilos). In comparison, those in the traditional Mediterranean diet group lost an average of 16 pounds (7.3 kilos), and those in the ADA diet lost 17 pounds (7.7 kilos). Those in the low carb Mediterranean diet also increased their HDL cholesterol levels (beneficial) and reduced their HbA1c’s more than those in the other diet groups:

Diabetes, Obesity & Metabolism 2010: A low carbohydrate Mediterranean diet improves cardiovascular risk factors and diabetes control among overweight patients with type 2 diabetes mellitus: a 1-year prospective randomized intervention study [randomized trial; moderate evidence] ↩

According to a review of randomized trials, people who carry excess weight often end up taking in more calories when they eat nuts:

Critical Reviews in Food Science and Nutrition 2018: Effect of nuts on energy intake, hunger, and fullness, a systematic review and meta-analysis of randomized clinical trials [strong evidence] ↩

This is based on consistent clinical experience of low carb practitioners. [weak evidence] ↩

In one study, people who ate a large portion of spinach at lunch felt significantly fuller than when they ate a calorie-matched lunch without spinach. The researchers attributed the increased satiety to the high fiber and water content of the meal that contained spinach:

International Journal of Food Sciences and Nutrition 1995: Satiety effects of spinach in mixed meals: Comparison with other vegetables [non-controlled study; weak evidence] ↩

Obesity Reviews 2011: Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials [strong evidence]

International Journal of Obesity 2014: Satiety and energy intake after single and repeated exposure to gel-forming dietary fiber: post-ingestive effects [randomized trial; moderate evidence]

The Journal of Nutrition 1997: Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans [randomized trial; moderate evidence] ↩

In a 2020 review of 18 randomized controlled trials lasting between eight and 52 weeks, participants who practiced intermittent fasting lost between 3.2% to 13% of their body weight, which was similar to participants who followed daily calorie restriction:

Canadian Family Physician 2020: Intermittent fasting and weight loss: Systematic review [strong evidence]

The following review also showed similar weight loss for the continuous calorie restriction and intermittent fasting groups:

Obesity Reviews 2017: Short‐term intermittent energy restriction interventions for weight management: a systematic review and meta‐analysis [strong evidence]

Other systematic reviews of RCTs suggest that intermittent fasting may lead to slightly greater decreases in fat and waist circumference compared to chronic calorie restriction and control diets:

JBI Database of Systematic Reviews and Implementation Reports 2018: Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis [strong evidence]

Journal of Clinical Medicine 2019: The effectiveness of intermittent fasting to reduce body mass index and glucose metabolism: A systematic review and meta-analysis [strong evidence] ↩

Obesity 2008: Drinking water is associated with weight loss in overweight dieting women independent of diet and activity [randomized trial; moderate evidence]

Obesity 2010: Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults [randomized trial; moderate evidence] ↩

Critical Reviews in Food Science & Nutrition 2019: The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials [systematic review of randomized trials; strong evidence] ↩

In a study of overweight women who regularly consumed diet soda, those in the group that replaced their diet drinks with water lost 2.6 pounds (1.2 kg) more than the women who continued drinking diet soda even though both groups followed the same weight-loss program:

The American Journal of Clinical Nutrition 2015: Effects on weight loss in adults of replacing diet beverages with water during a hypoenergetic diet: a randomized, 24-wk clinical trial [moderate evidence]

When researchers followed up with the women one year after the trial, those in the water group lost an additional 3.7 pounds (1.7 kilos), on average, compared to 0.2 pound (0.1 kilo) among women in the diet soda group:

International Journal of Obesity 2018: Effects of replacing diet beverages with water on weight loss and weight maintenance: 18-month follow-up, randomized clinical trial [moderate evidence]

However, an earlier trial in 303 men and women found that drinking water did not lead to further weight loss compared to drinking artificially-sweetened beverages:

Obesity 2014: The effects of water and non-nutritive sweetened beverages on weight loss during a 12-week weight loss treatment program [randomized trial; moderate evidence] ↩

JAMA Internal Medicine 2013:: Integrating technology into standard weight loss treatment: a randomized controlled trial [randomized trial; moderate evidence]

Journal of Diabetes Research 2017: The effect of adherence to dietary tracking on weight loss: Using HLM to model weight loss over time [nonrandomized study; weak evidence]

PLoS One 2016: Adherent use of digital health trackers is associated with weight loss [observational study; weak evidence] ↩

American Journal of Physiology. Regulatory, Integrative and Comparative Physiology 2012: Alterations in sleep architecture in response to experimental sleep curtailment are associated with signs of positive energy balance [randomized trial; moderate evidence]

Obesity 2015: Resting metabolic rate varies by race and by sleep duration [randomized trial; moderate evidence]

Science Translational Medicine 2012: Adverse metabolic consequences in humans of prolonged sleep restriction combined with circadian disruption [non-randomized trial; weak evidence] ↩

Sleep Medicine Reviews 2015: The role of sleep hygiene in promoting public health: a review of empirical evidence [overview article; ungraded] ↩

JAMA Internal Medicine 2022: Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: A randomized clinical trial [moderate evidence] ↩

Obesity 2009: Acute stress-related changes in eating in the absence of hunger [randomized trial; moderate evidence]

Obesity Reviews 2018: Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa? [overview article; ungraded]

Minerva Endocrinologica 2013: Stress and eating behaviors [overview article; ungraded] ↩

Current Obesity Reports 2018: Stress and obesity: Are there more susceptible individuals? [overview article; ungraded]

Obesity Research 1994: Stress-induced cortisol response and fat distribution in women [non-controlled study; weak evidence] ↩

In one trial, overweight women who participated in a stress-management program lost an average of 9.7 pounds (4.4 kg) within 8 weeks:

Journal of Human Nutrition and Dietetics 2013: Stress management can facilitate weight loss in Greek overweight and obese women: a pilot study [randomized trial; moderate evidence]

In another trial, women who were assigned to an intervention that included lifestyle change and stress management tended to lose more weight than those whose intervention involved lifestyle change alone:

Health Education and Behavior 2013: Stress management-augmented behavioral weight loss intervention for African American women: a pilot, randomized controlled trial [moderate evidence] ↩

JAMA Internal Medicine 2014: Meditation programs for psychological stress and well-being a systematic review and meta-analysis [strong evidence] ↩

The Journal of Clinical Investigation 1988: Ethanol causes acute inhibition of carbohydrate, fat, and protein oxidation and insulin resistance [randomized trial; moderate evidence] The American Journal of Clinical Nutrition 1999: De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption [weak evidence] ↩

British Journal of Nutrition 2019: The effect of alcohol consumption on food energy intake: a systematic review and meta-analysis [strong evidence] Health Psychology 2016: Alcohol’s acute effect on food intake is mediated by inhibitory control impairments [randomized controlled trial; moderate evidence] ↩

Systematic Reviews 2014: Impact of long-term lifestyle programmes on weight loss and cardiovascular risk factors in overweight/obese participants: a systematic review and network meta-analysis [strong evidence]

Current Developments in Nutrition 2020: Which is more important diet or exercise for obese patients? [randomized trial; moderate evidence] ↩

Sports Medicine 2021: The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis [systematic review of randomized trials; strong evidence]

The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences 2009: Moderate exercise attenuates the loss of skeletal muscle mass that occurs with intentional caloric restriction-induced weight loss in older, overweight to obese adults [randomized controlled trial; moderate evidence]

Advances in Nutrition 2017: Preserving healthy muscle during weight loss [overview article; ungraded] ↩

Medicine Science Sports and Exercise 2009: Minimal resistance training improves daily energy expenditure and fat oxidation [randomized trial; moderate evidence]

International Journal of Sport Nutrition and Exercise Metabolism 2000: Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women [observational study; weak evidence] ↩

British Journal of Sports Medicine 2017: Effects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studies [systematic review of randomized trials; strong evidence]

Journal of Obesity 2012: The effect of high-intensity intermittent exercise on body composition of overweight young males [randomized trial; moderate evidence] ↩

Perspectives in Psychological Science 2012: Self-determination theory applied to health contexts: A meta-analysis [overview article; ungraded]

BMC Medicine 2015: Successful behavior change in obesity interventions in adults: a systematic review of self-regulation mediators [overview article; ungraded]

International Journal of Behavioral Nutrition and Physical Activity 2012: Motivation, self-determination, and long-term weight control [overview article; ungraded]

International Journal of Behavioral Nutrition and Physical Activity 2012: Motivational interviewing: moving from why to how with autonomy support [overview article; ungraded] ↩

This Guy's 88-Pound Weight Loss Started with a Simple Change

When Toby Allen needed to lose weight for his health, he was surprised how far walking got him.

For Toby Allen, injuries led to poor sleep which led to takeout food and eventually weight gain and all the things that can stand in the way of your healthiest life. A photo of himself acted as a wake-up call and here's how his transformation unfolded, in his own words:

FOR ME, THE turning point came after my friend’s 40th birthday party. Someone sent me a photo of it, and in the picture my friend looks like a small child standing next to me—like I’d become this hulking monster with gray-hued skin. That was a real lightning-bolt moment: I needed to sort myself out.

I’d been through a lot by that point, over more than ten years. My wife was in a coma years earlier after a misdiagnosis; she’s home now, but I spend a lot of time caring for her. I’d had a series of rugby injuries, including a pretty serious back injury that left me in agony most of the time. Then doctors gave me medication that blunted the pain but left me mentally foggy. I didn’t sleep well with the pain, so I was just tired all the time. I ate a lot of convenient takeout food while caring for my wife, and that became a habit, which led to putting on more pounds.

"I really learned that HOW you lift is much more important than HOW MUCH you lift."

As I gained weight—at my heaviest I was 353 pounds (160 kg)—I developed scoliosis and bulging discs in my spine. The doctors said if I didn’t lose weight, I’d have to have major back surgery and might never walk again. So that was obviously a motivator. I knew I needed to change, and that I’d put it off too long.

I lost some of that weight, then started working with a trainer at Ultimate Performance . We started by taking stock of how my different injuries had affected my body. I’d had a broken leg at one point, so my legs didn’t have the same strength or flexibility. My shoulder was a mess. And my back issues meant exercises like deadlifts weren’t really an option.

My First Steps Were Literally Just Steps

WE STARTED BY simply counting steps. For the first four weeks, walking 10,000 steps a day was a real effort. It was a challenge to move that much. Soon, though, I was up to 15,000 and then 20,000. It got easier, and seeing those numbers climb was a real motivator. I might even get up to 30,000 or 40,000 steps, no bother.

I’d obviously trained for rugby, where there’s a little bit of a macho culture about who can put up the most weight. During this transformation I really learned that how you lift is much more important than how much you lift. Time under tension really matters.

And I learned more about diet as a key part of getting fit. Rugby has a pretty vibrant social scene, so after every match I’d be out drinking and eating, not really paying attention to what I put in my body. Working with a dedicated trainer, I learned to get quality proteins and pay attention to carbs. And I learned to swap water in for beer. I can be pretty stubborn, but once I saw how quickly the plan led to results—in about a month of eating better I saw a difference—I was on board, and my stubbornness worked in my favor.

I also learned (or re-learned) how important sleep is to a healthy body.

I Feel Like a Different Person

OVERALL, I LOST more than 88 pounds (40kg) and went from 35 percent body fat down to around 11 percent. Maybe more importantly, I no longer have to take any medications and I’m not in constant pain. My back feels great—I can stand up straight. I’ve had people walk right past me who hadn't seen me in a couple years due to Covid. They’re people who’ve known me 25 years!

After slimming down that much, we started working on bulking up a bit to address some of my injury-related imbalances. Training’s like a routine to me now, and that’s probably the best advice I can give. Take that first step. Once you get started, sure, there’s adversity, but it’s for the greater good. And by the time you’re 20 or 25 days in, it’ll be a habit.

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How this woman lost more than 130 pounds by 'habit stacking'

Several years ago, Sabrina Osland took her son on a cruise to Alaska. The two were excited for one of the excursions where a helicopter would fly them to a glacier to explore it. But Osland was stunned that she faced an extra charge for the trip because she was overweight.

“If you were over a certain weight then you had to pay extra because apparently it would be taking (a seat) away from somebody else,” Osland, 41, a business sales consultant from Chanhassen, Minnesota, told TODAY. “I don’t know how 20 or 50 pounds really counts for a person. But really it was one of the most devastating things.”

Throughout adulthood, Osland’s weight fluctuated. And after getting married seven years ago, she started to gain weight again. She made quick meals that didn’t always include a lot of healthy options and she often neglected her own health.

“I didn’t always focus on exercise or put myself first,” Osland explained. “When I was gaining weight, you just don’t see yourself gaining the weight as it’s happening.”

When she returned home from her cruise, she decided to exercise at least 30 minutes every day. To make sure she moved, she set reminders on her phone and wrote a checklist of tasks to do every day. Her to-do list includes small changes, such as drinking enough water, exercising and taking vitamins.

“I’m very much type A,” she said. “It’s more of a checks and balances — like I need to get this done by a certain time but if I haven’t here’s my reminder.”

Health & Wellness 20 minutes a day: This indoor walking plan will get you through the holidays

She first started by walking once a day for 30 minutes. As her endurance improved she’d walk for an hour or twice a day. Then she added in some strength training. Soon after Osland first started, the COVID-19 pandemic hit so she had to incorporate these new habits into her work-from-home life and without a gym. But that also presented her with an opportunity.

“All the excuses that I had before where my schedule just didn’t allow it (were gone). I was like, ‘I don’t have an excuse,’” she said. “It really was about taking those small steps.”

She also changed what she ate, switching her focus from “convenient” to “healthy options.” Before she’d often eat chips for snacks and something like pizza for dinner. Now, she prepares fresh veggies for snacks or adds salads into dinner.

“It’s no more work than actually (making) a pizza,” Osland said. “So it is just changing (my diet) with protein and veggies and trying to take out as much of the carbs.”

But she also transformed how she thought about food.

“I would eat because I was either thirsty or bored and not necessarily to fuel my body,” Osland said. “I had a mindset shift that I had to stop and go back to the basics of what my body was really telling me.”

When COVID-19 restrictions lifted, she joined her local Life Time gym. She added strength training to her cardio exercises. She started working out with a group called Alpha Strong and that helps her bolster her strength training regimen and adds accountability, too.

“The strength training is a whole other beast,” she said. “The community in and of itself has just been amazing.”

In a little over a year, Osland went from 266 to 135 pounds. She likes that she can now enjoy more activities.

“There is so much more that comes with leading a healthy lifestyle. It’s not just about what you physically look like but how much it impacts everything as a whole,” she said. “(I) volunteer in our community within our local church organization way more than ever. We have been just even having friends over and hosting people.”

Osland is in the maintenance stage , which can be tough.

“I’ve struggled with my weight ever since I was young so breaking those bad habits I learned, such as being in the clean plate club … it is a lifelong journey,” she said. “I continually have to remind myself day in and day out.”

She shares advice for others hoping to create healthy habits.

1. Consider ‘habit stacking.’

When Osland started her weight-loss journey, she would change one thing at a time. So she’d walk 30 minutes a day until that became a habit. Then she’d add a new habit, such as using a smaller plate or bowl to eat smaller portion sizes.

“I was able to control my portions without having to think I’m giving up something,” she said. “Then I focused on adding (a new habit).”

That new habit might be eating more greens or protein, for example. This approach allowed her to develop healthy behaviors she can stick to easily.

2. ‘It’s progress not perfection.’

Some days, Osland’s workout wasn’t the best. Other days, she didn’t eat as many greens as she should have. That’s OK. She knows that being consistent makes a difference.

“It’s progress not perfection. That’s my motto,” she said. “If I’m not doing something 100% then I feel like I’m failing. And you just need to celebrate those successes along the way.”

3. Find support.

By working with a trainer and joining an exercise group, Osland created a support network that helps her stay consistent.

“The friendships in the community that we have developed … they hold you accountable,” she said. “Developing that community and accountability has been huge.”

Meghan Holohan is a digital health reporter for TODAY.com and covers patient-centered stories, women’s health, disability and rare diseases.

Couple loses 400 pounds in inspirational weight loss journey: 'Every day I wake up is a blessing'

"There are no words to explain the feeling of saving your own life."

&#151; -- Lexi and Danny Reed of Terre Haute, Indiana, have lost a collective 400 pounds together in two years.

“Doing this as a couple has helped us in so many ways,” Lexi Reed, 27, told ABC News . “On days when we were unmotivated, we pushed each other to go to the gym. We also started meal-prepping together, setting goals, and day by day or pound by pound we grew closer throughout our journey.”

What started as a New Year’s resolution has led to a viral Instagram account, @ fatgirlfedup , documenting their inspiring weight loss journey together with a whopping 463,000 followers.

When the couple started their mission to shed the weight, Lexi Reed was 485 pounds and Danny Reed was 280 pounds.

“I went from a size 28 to a size 10,” said Lexi Reed.

“I went from a 46 all the way down to a 32,” Danny Reed, 29, added.

Lexi Reed said they “were fed up with the life [they] were living” so they set out to make a change, hitting the gym, eating healthy and documenting it all on her Instagram account.

“I never expected to have such an impact,” she said. “I just wanted to get healthy.”

Fitness experts say one key to success is having someone else to lean on.

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“A workout partner is key. Accountability is everything,” celebrity fitness trainer Latreal Mitchell told ABC News . “Not every day you’re going to want to go out there and give it your all. At least you’ll have someone to say, ‘Come on. Today is my day to uplift you and vice versa.’”

Danny Reed now weighs 191 pounds and Lexi is down to 182, but they said this was no easy feat.

“The hardest part of our journey was changing our relationship with food,” said Lexi Reed. “When I was 485 pounds, I never cooked. My husband and I would go out to eat for almost every single meal and if we did cook at home, it was frozen pizza or anything else unhealthy. We found that by meal-prepping instead of relying on fast food, we were able to stick with our goals when we were at work. And by learning to cook our own meals we were in charge of what we were eating. We were willing to learn every single day of our journey and we also started using the gym as therapy instead of food. By changing our minds, habits and emotional triggers, we changed our lives.”

The happy couple is excited to head into 2018 being the healthiest versions of themselves.

“There are no words to explain the feeling of saving your own life,” said Lexi Reed. “Going into 2018 I have nothing but a newfound happiness for this life I am living. I no longer am a prisoner in my own body and instead of just existing in my own life, I’m finally alive. Every day I wake up is a blessing.”

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Home » Weight Loss » Weight Loss » Weight Loss Motivation for How to Lose 100 Pounds

• Weight Loss Motivation for How to Lose 100 Pounds

By: Sara   |   Published: November 24, 2020   |   Updated: April 15, 2024   |  

This page may contain affiliate links. This means, at no additional cost to you, we may receive a commission if you purchase a product from one of our links. We only recommend products we love. This site is not associated with WW or Weight Watchers International.

• 100 lb Weight Loss: How I Gained (Then Lost) 100 Pounds
• Do You Need a Weight Loss Miracle?
• How Can I Lose Weight When I am Exhausted?
• What It’s Like to Attend Therapy for Weight Loss
• Is Your Weight Plateau Due to Self-Sabotage?
• 100 lb Weight Loss: Defining Moments — Paul’s Story
• How to Run a 5k When You Are Not Athletic
• 100 lb Weight Loss: How to Learn to Love Exercise
• 100 lb Weight Loss: Why the Finish Line is Not the Toughest Line
• Motivational Words That Changed My Life
• Fitness Trackers for Women: How They Help with Plateaus
• 100 lb Weight Loss: Answers to Frequently Asked Questions (FAQ)

A weight loss motivation story. How to lose 100 pounds: My before and after weight loss story tells how I lost 100 lbs and have been maintaining that loss for the last 10 years.

Weight Loss Motivation for How to Lose 100 Pounds: My Before and After Story

Are you looking for weight loss motivation? Here’s the story of how I lost 100 pounds with before and after photos of my progress. I know that at times weight loss can feel overwhelming and even impossible, but I’m here to tell you it is possible. I know you can lose weight, get to your goal weight, and stay there for a lifetime.

My 100 Pound Weight Loss Story

Today I was at the post office. Handing my I.D. to the clerk, she examined it, looked at me, and looked at the photo again.

“Wow, you look really different!”

I get that response often so wasn’t too surprised. 

“Thanks! I’ve lost a lot of weight,” I responded.

“Before” Driver’s License

“Before” photo of 100 pound weight loss

Driver’s license before and after 100 pound weight loss comparison pictures.

“After” photo of 100 pound weight loss

Losing 100 Pounds: How Did You Do It?

The weight loss question people ask me most often is, “How did you do it?!”

I see the longing in the eyes of people who ask me this question. I know the desire I felt when I asked that question of other people when I was at my heaviest. Sharing weight loss motivation is my goal and I hope that my honesty will help you not feel so alone.

What was the secret that would get me out of the prison of food and weight obsession in which I was trapped? My struggle with my weight was the heaviest of coats I wore no matter the weather, the burden I carried and from which I never got a vacation.

While there is no one simple answer to how I lost weight, these were the factors that impacted my weight loss journey the most:

• Therapy – I had to learn to change my thoughts in order to change my behavior.
• Accountability – Weight loss only happens one way and that’s eating fewer calories than you burn. I needed a helpful system to change my eating and Weight Watchers is what worked for me. I’m still a fan of WW but using an app like My Fitness Pal works, too. If you need accountability to get started, check out this 7 day Jump Start Your Weight Loss challenge.
• Prayer – Learning to trust God’s grace and forgiveness for me was key to lasting weight loss. I had to learn to treat myself with compassion instead of beating myself up.
• Support – I learned to rely on others instead of keeping my weight issues secret and private. Weight issues are so public yet so private. We wear our addiction for the whole world to see in the form of unwanted pounds, so it makes us hesitant to reach out for help when we need it most.
• Exercise  – While exercise doesn’t have a huge impact on calorie burn like we often think (sadly), exercise was important for my overall outlook on life and positive self-image.

Keep reading below where I explain each of these weight loss strategies in more detail.

My “Before” Weight Loss Story

From looking at pictures, I was overweight from the time I was 3-4 years old. Weight loss struggles have been part of my story for as long as I can remember.

Jeff (my cousin) and Sara eating ice cream – we started young.

For most of my adult life, I was overweight. I would go on diets and lose weight, sometimes as much as 40-50 pounds. But, I couldn’t keep the weight off. I always regained the weight and when the pounds came back, they brought friends.

So, I ended up heavier than before.

I finally reached a point where I knew I had to make a change. I didn’t have one rock bottom moment but rather a series of rock-bottom moments. When clothes from the regular store (even the plus size) barely fit me, I knew I needed to get serious about my weight problem.

While driving, my stomach hit the steering wheel – and I wasn’t pregnant.

I felt sick and miserable most of the time. When I hit an all-time high weight of over 250 lbs, I knew I had to do something drastic in order to conquer my overeating and binge eating behaviors.

I weighed over 200 pounds in high school. I remember the humiliation of the Presidential Fitness tests when I couldn’t even complete 1 rep of many of the exercises.

My “After” Weight Loss Story

Today, I’ve been maintaining a 100-pound weight loss for over 15 years.

These days, I continue to be blown away by all the incredible changes weight loss has created in my life. I stand humbled and in awe of God’s goodness to me. While my eating certainly is not perfect, I am able to maintain a healthy weight.

I went from total couch potato to walking to running to eventually competing in 50+ triathlons, including a Half Ironman.

Exercise has been a huge part of my 100 pound weight loss journey, but it’s not actually necessary for weight loss.

I regularly practice Tae Kwon Do and am a black belt. I also lift weights, walk, run, hike, and bike.

Together with my partner, Becky (who has also lost 100 pounds – check out Becky’s weight loss story here), we run a Christian weight loss program for women called Faithful Finish Lines.

Thousands of people visit The Holy Mess every month to seek information and support. I do my best to share weight loss motivation with everyone I meet so they too know they can succeed with God’s help.

Maintaining a 100 Pound Weight Loss

I want to point out that nothing magical happens when you reach your goal weight. The same things you did to lose weight are the things you need to do to maintain your weight.

Before and After 100+ pound weight loss.

Sometimes I hear people talk about what will happen when they are “done” losing weight but for me there hasn’t been a time of “done”. I still track what I eat, counting points or calories. I still exercise. I still work to maintain what I’ve accomplished.

Getting to a maintenance weight and staying there is a life-long journey.

Weight Loss Tips

Check out my weight loss tips and strategies videos at my You Tube channel.  Be sure to subscribe while you are there visiting. Thanks!

What is the Best Diet Plan for Weight Loss?

I can (and will) tell you the outside tools I used to lose weight — what’s the best diet plan, which exercise methods lead to weight loss and which foods are best for weight loss.

But, none of those really matter as much as you might think. I had tried and used those methods at least 50 times before when I lost the weight and then regained every pound.

Nothing on the outside will fix what is broken on the inside. Changing my thinking, my core beliefs about who I am, and my deepest realizations about the way God loves and accepts me, are what turned my life around . 

What is the best diet plan for you? The best diet plan for weight loss for you is one you can stick with long-term and improves your health. 

The 5 Keys for How to Lose Weight and Create Your Own Before and After Weight Loss Success Story

Here are the main keys to how I lost 100 pounds and have my own “Before and After Weight Loss” success story.

• Therapy for weight loss. Not just with any therapist, but with one who knew about eating issues. All the diets and programs in the world didn’t work for me until I got my head on straight.
• An accountability program for weight loss.  For me that was Weight Watchers . For you, it might be something different, but I had to have something to keep me on the rails. I started Weight Watchers online program about 6 months after I was going to therapy regularly. Now, I run an online weight loss program for women called Faithful Finish Lines . Please come to check us out at Faithful Finish Lines.
• Faith for weight loss.  I’ve been a Christian all my life, believing in Jesus as my Savior. Through this journey, I needed to rely on God in new ways. I also had to have faith that losing weight and overcoming my eating issues was really possible. At times it was just a tiny speck of light, but I held on to it.
• Support for weight loss.  Binge eating tends to be a solitary activity. Losing weight needs to be done with support. I couldn’t do it alone. If you feel alone, I am here for you. Other people in your life will be too when you reach out for support.
• Exercise for weight loss.  Eventually, exercise became a huge component to my weight loss journey, but I didn’t start with it.

Let’s dig into each of these areas and explore them further to find out what will best help you lose weight and keep it off for life.

Therapy for Weight Loss

Therapy was an important part of my weight loss success. I had lost weight many times before, but I wasn’t able to keep the weight off. In therapy, I was able to learn to overcome emotional eating and I learn specific strategies to stop binge eating.

Therapy was not an easy process and at times I really hated going . But I kept at it and the hard work was the most important I have ever done. As much as there were days I wanted to quit, knowing therapy was important was a huge weight loss motivation tool for me. I kept going even when I didn’t feel like it.

If you are seeking therapy for weight loss, consider contacting your insurance provider or use the website helpyourselfhelpothers.org.

Here are a few other helpful weight loss resources:

When You Have a Lot of Weight to Lose

Why It’s So Hard For You to Lose Weight (and It’s Not What You Think)

Why You Can’t Guilt Yourself Thin

Find Accountability for Weight Loss Success

Weight loss requires eating fewer calories than you burn. Most of us understand that this is how weight loss works, but following through in day-to-day life can be a huge challenge.

After I started therapy, I used the Weight Watchers program. I’m a big fan of Weight Watchers because it gave me the structure I needed but also allowed flexibility so I could continue to enjoy foods I loved.

Here are some helpful posts about the WW program:

10 Things I Learned During My First Week at Weight Watchers

30 Weight Watchers Freestyle Zero Point Meals and Snacks

Why I’m Going Back to WW

If you aren’t using Weight Watchers, use an online weight loss calculator to find how many calories you need to eat in a day. Apps like My Fitness Pal and Lose It are great for daily tracking of calories.

Fitness trackers like a Fit Bit are also useful. I used a fitness tracker for a number of years and learned so much from wearing it. 

Faith for Weight Loss

My faith is an integral part of my weight loss journey.

Christian Weight Loss is keeping Christ at the center of your weight loss efforts . One of the most drastic changes I made was to offer myself compassion and let go of guilt. This stopped the binge eating cycle and allowed me to gradually create new, healthier habits by making small, realistic changes over a period of time.

Learn more Christian Weight Loss here:

Christian Weight Loss: 7 Truths for How to Lose Weight with God’s Guidance

Free Christian Weight Loss Challenge: Grow Your Faith, Lose the Weight

20 Bible Verses for Weight Loss

Support for Weight Loss

Support is absolutely critical to any successful weight loss journey and is a big part of my before and after weight loss success.

My husband was very supportive of my weight loss. He allowed me to spend money on healthier foods even though we were on a tight grocery budget. He supported me in my triathlons and running events, watching the kids so I could exercise. I couldn’t have done it without him!

Finding friends who also worked toward a healthy life was also important. While it can be intimidating, the truth is that you need to surround yourself with some people who are more successful than you. You will learn so much from them.

Check out our Christian Weight Loss for Women with Faithful Finish Lines Facebook group which is a free group and full of supportive, encouraging women.

Be sure to check out Faithful Finish Lines online Christian weight loss program for women to get the support and accountability you need for lasting weight loss success.

Is Exercise Necessary for Weight Loss?

Exercise is not absolutely necessary for weight loss, which is a huge relief for many people to learn.  I lost the first 40 pounds of my 100-pound weight loss with no exercise at all.

However, exercise is important for long-term health and wellness and the calorie burn is helpful.

The biggest benefit exercise gave me was a new outlook on life. I met people who were dedicated to wellness. I realized I could do so much more than I ever thought possible.

The best exercise for weight loss is the one you will keep doing. For many people, that’s walking because it’s cheap (free), easy, and you can do it anywhere. Walking is by no means the only good exercise for weight loss though. I started with walking and gradually built up to running, then triathlons, martial arts, and more. Check out my couch potato to triathlete story here.

Sara at the finish line of a 200+ bike ride through the Colorado mountains for charity.

In conclusion, if you are wondering how to lose 100 pounds, I hope my before and after weight loss story fills you with hope. Success with weight loss is absolutely possible.

My Half Ironman Finish line moment.

The answer to how to lose weight might include therapy for weight loss, especially if you have a lot of weight to lose and struggle with emotional eating. Find an accountability program to help you reduce calories for safe, healthy weight loss while still enjoying foods you love. I hope that these tips will be the weight loss motivation that you need.

My faith was a key part of my Christian weight loss, and today I run a Christian women’s weight loss program called Faithful Finish Lines. Accepting God’s grace and compassion for me helped me stop binge eating.

Find support from family in friends in order to achieve long-term weight loss success.

Finally, what is the best exercise for weight loss? It’s the one you will stick with long term and helps you feel amazing.

Allow my before and after 100 pound weight loss success story to encourage you – you can do it!

If you’ve lost weight, I would love to hear about your experience. If you struggle to lose weight, tell us about your weight loss journey. You can also email me anytime [email protected] .

• What It’s Like to Attend Therapy for Weight Loss
• 100 lb Weight Loss: Defining Moments — Paul’s Story
• 100 lb Weight Loss: Frequently Asked Questions (FAQ)

The Holy Mess 30 Day Weight Loss Challenge {Self-Guided}

Check out the new The Holy Mess 30 Day Weight Loss Challenge .

Join me for this self-guided, step-by-step Challenge. Learn exactly what to do to lose weight for 30 days. (Many challenge participants lose 6-10 pounds in just a few short weeks!)

• No social media required.
• No monthly fee.
• Life-long access – use as many times as you’d like.
• You choose the start day. Start now or save for later.
• Works for any type of special diet including gluten-free, plant-based, diabetic, anti-inflammatory, Weight Watchers, low carb, and others.

Click here to learn more about the Weight Loss Challenge that will help you lose 6-10 pounds in one month.

Updated April, 2023. No information on this website is meant as medical advice.

Sara is a writer, speaker, and 100+ pound weight loss success story. Her website, The Holy Mess, reaches millions of readers every year. She guides women to healthy weight loss, with an impressive 40,000+ people having completed her group weight loss challenges to date. Click here to read Sara's amazing 100 pound weight loss story. Send Sara a message at [email protected] .

Reader Interactions

July 30, 2015 at 9:56 am

Oh my gosh. YES! I’ve been struggling my whole adult life with weight. Now I’m 90 pounds over weight and I keep losing and gaining the same 10 pounds!

July 31, 2015 at 7:39 am

Caroline, I can totally relate to your comment. Do not lose heart. For many years I was sure that I would NEVER overcome my eating issues, but I am here to tell you it IS POSSIBLE! (HUGS)

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Charles Bridgeman: My 600-lb Life Participant is on a Healthier Path Today

The main focus of TLC’s ‘My 600-lb Life’ is on individuals who are interested in losing weight under the guidance of Dr Younan Nowzaradan, who is more popularly known as Dr Now. Titled ‘Charles’ Journey,’ season 12 episode 7 saw Charles Bridgeman following the same path as he expressed his determination to change his life with the help of others. During his association with Dr. Now, he often found himself disagreeing with the medical expert. The relationship between the two was far from a simple one and often led to complicated conflicts, but he had an interesting journey nevertheless.

Charles Bridgeman Faced Several Challenges on the Show

While talking about his past, Charles Bridgeman admitted that his mother had been addicted to methamphetamine. When he was young, she had driven him all the way to Apple Park, California, from Washington without informing his father because she was afraid that his father’s parents were going to take Charles away. Being alone with his mother, he confessed, was not that simple because “she was there, she just also wasn’t there.” Since Charles often found his mother to be under the influence, he would usually spend time with his grandparents.

Apparently, Charles’ grandmother was quite fond of baking and would usually make dishes in a large batch, which he would often indulge in, reaching 180 pounds when he was in middle school. It was when Charles was a high school freshman that he became a big brother to Brad and Cheyana, whom he adored and often spent time with. While in high school, he had reached about 250 to 300 pounds and started doing drugs, causing his mother to kick him out of her house, and he moved to his grandparents’ home. Not long after his graduation, his grandmother also kicked him after learning about his drug use, and Charles ended up being homeless for about a couple of years.

Charles made the decision to change his life when he woke up and found someone kicking him. He got a ticket to Everett, Washington, where his siblings were, but he was caught being in possession of meth while on the route, leading him to be sent to prison. With the help of his friends from high school and their parents, he was soon transferred to a rehabilitation center. While this helped him get away from drugs, he started to eat more. Not long after, Brad and Cheyana decided to help Charles and moved him to their home.

By the time Charles appeared on the TLC show, he had been out of the rehabilitation center for about four years. While his sister worked, Brad served as a full-time caretaker. He also had a personal care assistant called Yelena, who helped him cook food and take a bath. In hopes of losing weight, Charles joined a call with Dr Now, who stated that for his height, Charles should ideally be about 100 pounds. He strictly advised him not to travel to Houston, Texas, saying that Charles should increase his stamina, follow the recommended diet, and coordinate with the local clinic for the time being.

Unfortunately, Charles ended up missing his appointment, as his car had apparently broken down. That said, he seemingly remained loyal to the recommended diet, though during their Month 4 catch-up, Dr Now was not satisfied with this. Frustrated by Charles’ apparent lack of communication and willingness to attend clinic appointments, the doctor questioned his motivations, which ultimately led Charles to hang up on Dr Now in anger. For the next few months, Charles continued to follow Dr Now’s diet and decided in Month 7 to surprise him by visiting his clinic in Houston, Texas.

When Charles and Brad reached Houston, they decided to call Dr Now in order to surprise him. The reaction they received was unexpected to them. Dr. Now expressed his disapproval of Charles taking a flight, as he felt that this could have caused him medical harm. He also did not think that making a gesture like this was necessary, especially given how their last call had gone. Though Charles did lose weight over the course of the next couple of months, he refused to move to Houston, Texas, as Dr Now had wanted. This meant that he was no longer a part of the doctor’s program, though Charles remained firm about losing weight through diet and exercise and hoping to convince Dr Now in the future that his surgery should take place in Washington.

Where is Charles Bridgeman Now?

Still living in Everett, Washington, Charles Bridgeman is seemingly still firm on the path of weight loss. As seen in the show, he has apparently maintained a strict diet. He also visits the local park often and even posts clips of the same on social media. Additionally, the reality TV participant has multiple dogs, having seemingly acquired an adorable pup during the 2023 Thanksgiving. His visits certainly seem to be doing well for him, and he can often be seen in a joyful mood.

In late September 2023, Charles proudly shared with the world that his weight had gone down to 385 pounds. His first weighing during the TLC show had shown him to be about 677 pounds, while his second and last one was at about 604 pounds. Given these values and the fact that he seemingly did not undergo weight-loss surgery by Dr Now, the transformation is certainly an impressive one. His love for his family seems to be as strong as ever, and he has many supporters who have been rooting for him for a long time.

Read More: Where is Shakyia Jackson Now?

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For Amber Clemens, it’s protein all the whey.

The Wisconsin weight loss coach — who says she shed 160 pounds from 2018 to 2020 and kept it off — is revealing the 11 foods that made her journey easier.

She credits chopped salad kits, ready-to-eat protein, Greek yogurt, meat sticks, protein shakes, protein bars, protein-packed microwaveable meals, portable protein packs, breakfast cups, protein waffles, and frozen Greek yogurt bars with helping her through the “most difficult, fulfilling, rewarding and meaningful chapter of my life .”

“I love chopped salad kits — they’re so easy, you can make them for multiple meals, and they come in a bunch of different flavors,” Clemens, 33, shared in a TikTok this week that’s gathered 70,000 views.

“Pair that with No. 2, which is any kind of ready-to-eat protein,” she continued. “I really like these grilled chicken strips from Tyson , but today I have some from Costco — you can find them anywhere, and they make adding protein into your days so much easier.”

@amber_c_fitness 11 foods that make weight loss easier. #weightloss #weightlossfood #weightlosssnacks #weightlossdessert #highproteinsnack #healthyfood ♬ Cupid by Fifty fifty – azzzcam

The Recommended Dietary Allowance  is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.

Clemens — who boasts more than 870,400 TikTok followers — also enjoys Light + Fit Nonfat Greek Yogurt and Oikos Triple Zero High Protein Nonfat Greek Yogurt .

“They come in every flavor you can imagine and are easy, quick sources of protein,” the Green Bay resident gushed. “For snacks, breakfast, you name it, desserts, they’re really great.”

A 2016 review of research on the weight-related benefits of yogurt found greater consumption was associated with a lower risk of being overweight or obese, though the study authors warned that there were several limitations to their analysis.

Clemens’ go-to foods

• chopped salad kits
• ready-to-eat protein
• Greek yogurt
• meat sticks
• protein shakes
• protein bars
• protein-packed microwaveable meals
• portable protein packs
• breakfast cups
• protein waffles
• frozen Greek yogurt bars

Clemens’ go-tos also include Chomps beef sticks , Fairlife Core Power protein shakes , and Dive Bars .

Surprisingly, microwave meals are heating up Clemens’ list as well, considering consuming ultra-processed foods have been shown to increase the risk of weight gain .

“Listen, microwave meals have come a very long way — this Vermont White Cheddar Mac & Cheese from Lean Cuisine is so good, and it has 18 grams of protein,” Clemens explained.

“You could also add in some of that grilled chicken from earlier to bump up the protein,” she added. “I also really like these Healthy Choice bowls — this has 33 grams of protein .”

Rounding out Clemens’ faves are P3 portable protein packs , Jimmy Dean Simple Scrambles , Kodiak Power Waffles , and Yasso Birthday Cake Bars .

“My all-time favorite weight-loss-friendly dessert,” she declared of the frozen Greek yogurt bars.

In the comments section of the 91-second clip, TikTokers shared their own takes on Clemens’ picks.

“I’m obsessed with chopped salad kits! and tuna packets,” one person exclaimed.

“Saw this literally while I was adding ready southwestern seasoned chicken strips into the Vermont cheddar lean cuisine,” another dished.

“I got an Elote chopped salad kit and ready made chili lime chicken from TJ’s, and it was SO GOOD!” a third emphasized.

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Screen Rant

What happened to abi ruiz after my 600-lb life season 12.

Abi Ruiz from My 600-Lb Life is living a much healthier life in 2024. His latest videos reveal his full-body transformation after losing 300 pounds.

• Abi Ruiz's weight loss journey on My 600-Lb Life was inspiring and unique due to his past accident.
• Abi lost 300 pounds after weight loss surgery and was determined to live a normal life.
• Abi continues to work on his fitness journey, sharing updates on social media and staying active.

Abi Ruiz is doing great after his inspiring weight loss journey on My 600-Lb Life . The Puerto Rican man was a different case from the usual patients on the show. He wasn't obese by choice but because of a past accident that paralyzed him and put him in bed. In Abi's first scene, he revealed that he was skinny for most of his life . My 600-Lb Life season 12 cast member put on some weight when he moved to learn sound engineering in his late teens. It was the same time Abi tried his luck at romance and found Brenda.

Abi chose to get serious with Brenda soon after meeting her. However, he got into an accident a day before the proposal, which paralyzed him. Thankfully, Brenda didn't leave Abi. She chose to stay with him and married him a few months later. Abi remained in bed for years because of his paralysis. He regained movement in his arms but couldn't get out of bed or move his legs. My 600-Lb Life season 12 star had to rely on his wife, Brenda, and sister, Miriam. The only thing Abi could do was work a job from his bed .

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What happened to abi ruiz in my 600-lb life season 12, abi ruiz couldn't weigh himself.

Abi's journey was one of a kind in TLC 's My 600-Lb Life season 12 . Since he couldn't weigh himself or move, Dr. Now had to take the first step by visiting him at home. The popular surgeon had to build a custom plan from Abi, which included a low-carb diet and weekly personal training with physiotherapy. Abi tried his best to drop the weight from home. But he felt hopeless because he couldn't weigh himself and didn't have a goal. Abi didn't know how much weight he was losing, discouraging him from sticking to the diet.

Fortunately, Abi didn't give up on his journey. He had decided to change himself and live a normal married life with his wife someday.

In the third month, Dr. Now felt it was time for Abi to visit the clinic and kickstart his real weight loss journey. He sent people to help carry the Puerto Rican patient and take him to the hospital room. Abi had a painful time moving his body. However, the diet and care from helpful nurses helped him drop hundreds of pounds and fix many of his ailments.

How Much Weight Did Abi Ruiz Lose?

Abi ruiz lost 300 pounds after the weight loss surgery.

Abi lost a lot of weight at the hospital. However, he couldn't stand up because his legs didn't move. Ultimately, Dr. Now decided it was time for Abi to undergo weight loss surgery. He cleared him up for the procedure, which was successful. Abi started at 728 pounds. He dropped nearly 300 pounds after surgery and reached his goal. Dr. Now congratulated him for being an excellent patient. He even called for an orthopedic specialist who gave Abi his next goal.

Abi had to go from 403 pounds to 350, so he could undergo his hip surgery.

What Abi Ruiz's Up To After The Show

Abi ruiz has kickstarted his fitness journey.

Abi's episode concluded on a positive note. He lost a lot of weight and made his family proud. He also gained a lot of confidence in himself and could stretch his legs with the help of a physiotherapist. Sadly, the episode ended before Abi's hip surgery. Viewers never learned if he reached 350 pounds and underwent the required surgery to fix his legs. Abi's goal was to leave his bed and live freely with his wife. He wanted to be able to move and live a normal and healthy life.

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Abi is socially active and loves sharing updates with his followers. In April 2024, he posted a video of himself looking amazing. He was still in his bed but looked lean and quite fit. A few days later, Abi posted a video on TikTok showing himself working out . The clip showed that he could finally move himself from the bed to a wheelchair and stay more active. Abi shared his latest fitness update in late April. My 600-Lb Life star revealed he would do "a little bit of boxing" and seemed excited about it.

My 600-Lb Life is available to stream on Discovery+.

Source: TLC /YouTube, Abi Ruiz /Facebook, Abi Ruiz /TikTok, Abi Ruiz

My 600-lb Life (2012)