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10 Lessons I Learned from My Weight-Loss Journey

I've kept 70 pounds off for more than 10 years. Here are 10 key lessons I've learned along the way.

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. You've Got to Meet Yourself Where You're At

2. Never Eliminate Anything Completely

3. you can do anything you set your mind to, 4. your get-moving options are endless, 5. invest in your own personal wellness, 6. reward yourself for the small wins, 7. you will not be perfect, 8. water really is your bff, 9. the mental transformation is just as important as the physical.

• 10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

From a young age growing up in the Connecticut suburbs, the number on the scale ebbed and flowed as my relationship with sport did as well. At age 14, I was a soccer whiz, running laps up and down the field feeling confident and great. Come 17, I didn't make the junior varsity volleyball team because I couldn't run a sub-10:00 mile, and my interests became a lot less active. As I leaned heavily into the arts and a local youth group, the pounds crept on. Despite feeling excited by my extracurricular activities, I began feeling self-conscious and uncomfortable in my own body.

This carried on to college, and like many, I gained the freshman 15—or perhaps the freshman 30 would be more accurate. In the spring of 2007, I was procrastinating studying for a final exam when I decided to step onto a dusty scale I had tucked under my bunk bed. After what felt like an eternity, waiting for the screen to populate, the number that glared back at me from the floor took my breath away. I was forced to come to terms with a harsh reality: I had to change. While I believe that people can find health at different sizes, I was definitely not healthy or more importantly, happy. I knew that making changes wouldn't be easy, but even so, I was ready to start.

Over the next three years, I lost 70 pounds through making healthier eating choices and learning to love running. Today, movement is my medicine, enabling me to better show up both personally and professionally. Now a nine-time marathoner, certified personal trainer and run coach, and wellness coach with her own podcast , I've learned a handful of lessons along my journey that empower me to give back to others and help them determine what wellness looks like for them. Here's what I learned during my personal transformation, plus some insight into why I feel like a forever work in progress.

1. You've Got to Meet Yourself Where You're At

Especially in the age of social media, it's easy to compare yourself to others. Your journey is just that: Yours. Instead of being made to feel like you're not good enough based on what you see someone else doing, focus on where you are and progress from there. This is important in all aspects of wellness, whether it's trying out a new strength training routine or shifting your eating habits. Just because you can't do a difficult movement like a dumbbell snatch, for example, doesn't mean you won't get there one day. Have some grace, embrace honesty, and the rest will come with time.

Many popular diets advertise cutting things out—at least in small portions—like complex carbs or sugar. When we eliminate things from our diet, it's almost guaranteed that we will crave them more. In my experience, I'd binge the very thing that I told myself I couldn't have. (The restrict/binge/repeat eating cycle has been confirmed in a 2020 Binge Eating article.) Instead of eliminating things from your life, the practice of moderation and portion control is a much safer alternative. It's a practice that truly helped me along my journey.

Instead of nixing my college's famous banana chocolate chip ice cream completely, for example, I let myself have a scoop on Fridays. When it came to indulging in Grandma's Sunday sauce, I made sure to also serve myself a hearty helping of salad in addition to the oh-so-good pasta bowl. By embracing the foods that made me happy in smart amounts, I was able to enjoy the process without feeling like I was missing out.

I really, really wanted to love running. But in the earliest stages, I felt as though I would never. I felt as though because I wasn't "good" at it (see the high school volleyball reference above), it would never be for me. Toward the beginning of my personal weight-loss efforts, I worked at a summer camp, without access to a typical big box gym. This really encouraged me to give running another hard try, as it was one of the few ways I could get active and really break a sweat without any equipment.

The first week of running was awful. I did it for about 15 minutes per day, and ran the exact same route every single time. However, after a week of sticking it out, I slowly got to a place where I realized that it was nowhere as bad as I had been making it out to be. With time, the enjoyment grew. I didn't have to be the best runner. I just had to be me— running. This realization empowered me to try and stick with other things that felt hard in the past.

I went through phases over my three-year journey dabbling in a slew of different fitness modalities. I've done it all, from barre and Spin class to dance cardio and even CrossFit. Some of these love affairs lasted longer than others, but what I most enjoyed about the process was that I had the opportunity to mix up my routine as often as I liked. There was no reason to stick with something that didn't bring me joy or light me up. By diversifying my go-to sweat method, I had a lot more fun, and even made some great friends along the way. Plus, research published in 2020 in Translational Behavioral Medicine has shown that adding variety to an exercise program can increase your physical activity.

During the summer of 15-minute runs, I lived in Hanes white v-neck T-shirts and cotton leggings from Target. Over time, I began to realize that if I wanted to perform better and feel more comfortable, I needed to invest a little bit more in my workout wardrobe. The good news: There are tons of great options out there, from Old Navy to Champion, that have technical gear at lower price points. Rather than buy six-packs of T-shirts every month, I started to accrue a collection of gear that lasted the washing machine test, and also made me feel more confident when the workout began.

When I started my weight-loss journey, I didn't set out and say "I want to lose 70 pounds." Rather, I set SMART (specific, measurable, attainable, relevant and time-bound) goals that helped me go in the right direction. For instance, a goal like " I want to drink three bottles of water every day before 6 p.m. "

If I made it through two weeks of this goal, I would take some time to celebrate the positive progress, whether that be with a trip to the local mall or simply setting aside some "me" time to take an extra long walk come the weekend. When the journey is long, the small wins are what keep your tank fueled up and help you stay motivated for more.

How many times have you told yourself "OK, today I'm going to have a good day of eating," and then a few bites of a chocolate bar later, you feel as though you've completely blown it? Listen, we've all been there.

Here's the thing: That all-or-nothing mentality isn't going to do you any good. Have some grace with the idea that from time to time, things aren't going to go as planned. There will be slip-ups. Rather than get angry and throw your hands up in the air, be proud of yourself for prioritizing your own wellness in the first place. Every single second, you have an opportunity to start with a clean slate.

I've never been "good" at drinking water. I don't particularly love the taste of it (which sounds weird, perhaps) and making sure to get enough felt like a total struggle. Alas, H20 accounts for 60 percent of our body—or about 11 gallons or 92 pounds inside a 155-pound person—and is essential to every cell.

When I made getting healthier a priority, I started downing at least six glasses each day. With that, I started to notice a real difference. I felt better, my skin looked better, and I performed well when it came to my regular workouts, staving off that ever-annoying headache that likely was a result of previous dehydration.

Honestly, I'm still working on my inner dialogue and being kinder to myself. When a big transformation happens on the outside, it's important to take the time to really think about who it is that you are, what's important to you and who you want to be going forward. As a self-proclaimed forever work in progress, I find that regular journaling and making time to reflect on my feelings helps me stay grounded. I'll never forget about the teenage girl who had trouble finding jeans that fit standing in her local mall. But I know, now, that she's not who I am anymore.

10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

This is something I can't stress enough. No amount of exercise will help you against an unhealthy diet. Remember how you feel once you hit your goal weight. Returning to that feeling of pride and happiness will empower you to continue to make healthy decisions going forward. This makes maintenance easier, and helps you keep a level head when it comes to the occasional overindulgent meal or streak of exercise-free days (and those can be important, too!). We want to focus on lasting change and better health for years to come.

Related Articles

Weight Loss

How to start your journey to lose weight.

• Published March 22, 2021
• 10 minute read

In This Article

Whether you’re at the very beginning of your  weight-loss journey  or revisiting your game plan after hitting a plateau, a realistic and sustainable strategy is a must for your first 30 days and beyond.

To successfully lose weight and keep it off, it’s important to adopt a nutritious diet and create a calorie deficit (slightly less calories in than out through day-to-day living and exercise), add in regular movement , effectively deal with stress, make sure you’re getting enough sleep, surround yourself with a supportive community and keep your motivation up in the face of inevitable challenges and setbacks.

The good news is you don’t have to completely overhaul your lifestyle to lose weight — a simple back-to-basics plan is the way to go. That’s why we broke it down for you, week by week, for the first 30 days (or whenever you need a healthy reset).

WEIGHT LOSS JOURNEY WEEK 1: CREATE A FOUNDATION FOR CHANGE

Dedicate your first week to preparing your mind, environment and routine to support healthy living.

FIND YOUR “WHY”

“It’s common for motivation to wax and wane during weight-loss efforts, so it is imperative that you establish a clear ‘why’ in terms of the reason you are engaging in the weight-loss effort in the first place,” says Katie Rickel, PhD, a clinical psychologist and CEO of  Structure House , a residential weight-management facility in Durham, North Carolina.

This increases your sense of autonomy or self-control and helps you shift your perspective from “I have to” eat healthier and exercise to “I want to” create new habits to get me closer to the life I desire, thus empowering you to make positive changes, adds Alan Chu , PhD, director of the Motivation and Performance Research Lab and chair of the Sport, Exercise and Performance Psychology Program at the University of Wisconsin–Green Bay.

ACTIONS TO TAKE:

• Freewrite or make a list of your “whys,” from having the energy to keep up with your children or partner to feeling more comfortable in your body.
• Create a vision board or collage of your “why.”
• Write yourself a letter from your future self (after having achieved your weight-loss goals) to your current self, describing all the ways your life has improved as a result of your efforts.
• Put up notes around your home like on your bathroom mirror or fridge with mantras, photos or reminders of your “why.”

ESTABLISH YOUR BASELINE

Setting goals and tracking progress is important for any weight-loss plan, but for realistic goals you can actually hit, you need to figure out your baseline first. “Understanding your starting point will make it easier to pinpoint where to make meaningful changes that will get you the results you’re looking for,” confirms Christel Oerum, a certified personal trainer and owner of Diabetes Strong and Diabetic Foodie .

“This is also the beginning of mindful eating, a lifelong practice that can take a lifetime to fully develop but can help you eat less and enjoy what you’re eating more as well as improve your relationship with food,” adds Audra Wilson, RD, a certified strength and conditioning specialist, a board-certified specialist in obesity and weight management at the  Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital .

• Use an  app like MyFitnessPal  and  log everything you eat and drink  for the whole week without judgment.
• As you go, note your emotions about food and brainstorm other coping mechanisms for stress, anxiety, worry or boredom, such as calling a friend or doing deep breathing exercises, suggests Wilson.
• Track your movement, step count and  workouts with the MyFitnessPal app  as well.

MASTER THE ESSENTIALS

Proper sleep, stress management and hydration are essential for your overall health and weight-loss efforts. If they’re not covered, it’s that much harder to lose weight when you have to battle increased cravings for comfort foods from off-kilter  hunger hormones due to sleep deprivation  and stress or feel hungry and low on energy because you’re not drinking enough water.

• Set a consistent bedtime and wake-up time to ensure you’re getting 7–9 hours of quality sleep each night.
• Make your bedroom a sleep sanctuary that’s cool, dark and comfortable.
• Incorporate a simple morning and evening routine to reduce stress with meditation, gentle stretching or other self-care activities.
• Keep a water bottle or large glass of water on hand to drink when you first wake up.

WEIGHT LOSS JOURNEY WEEK 2: SET GOALS AND PRACTICE SELF-COMPASSION

Now that you’ve built a springboard, make a nutrition and movement plan and swap perfectionism for self-compassion.

CREATE AND TRACK SMART GOALS

Focusing on progress boosts your drive and self-confidence while only paying attention to the outcome (the number on the scale) can hurt motivation when you don’t get the results you want, says Chu. That’s why progress-based  SMART goals  that are specific, measurable, achievable, realistic and time-bound are your secret weapon for weight loss.

With the information you collected during week 1, take a look at your baseline calorie and macronutrient intake and step count. Then, set a calorie goal for  slow-and-steady weight loss and a step count goal that makes sense for you and your lifestyle. Use the MyFitnessPal app to chart your progress so you can notice trends and make healthier choices.

EXAMPLES OF SMART GOALS: 

• Walk an average of  1,000 more steps per day  for one week with a midday walk during my lunch break.
• Eat within 100–200 calories of my calorie goal each day for one week by reducing portion sizes for snacks and dinner.

DIVERSIFY YOUR GROCERY LIST AND MAKE SMALL CHANGES

To avoid feeling deprived during your weight-loss journey, shift your focus from “giving up” high-calorie processed foods and sugary drinks to “ adding in ” tasty lower-calorie whole foods to your eating plan, suggests Rickel.

• Challenge yourself to try one new fruit or vegetable this week as a culinary adventure with new recipes and cuisines .
• Add more vegetables to your lunch and dinner by mixing them into soups, sauces, salads and more. “Any way you slice them, veggies are full of nutrients and will help you cut calories while still feeling satisfied at mealtime,” notes Wilson.
• Find satisfying swaps for some high-calorie indulgences such as banana berry “nice” cream instead of traditional ice cream or sparkling water for half of your week’s soda intake. If there’s no great substitute for an indulgence, enjoy a smaller portion size or adjust your intake elsewhere to stick with your overall calorie goal.

ADOPT A MINDSET OF SELF-COMPASSION

“For someone who has not practiced healthy habits before, it can be hard and exhausting to maintain them,” says Chu. Worse yet, if you see yourself as “lazy” for eating “bad foods,” this can zap motivation and trigger even worse habits (Think: “I already ate poorly. I might as well eat more junk food.”)

This is where treating yourself like you would a close friend — or adopting a mindset of self-compassion — can help  keep your motivation up  and protect you from negative thought spirals. Throughout this week, make it a point to notice when you’re being hard on yourself and practice self-compassion instead of toxic perfectionism.

HERE’S HOW TO DO IT IN THE MOMENT: 

• Be mindful and acknowledge your feelings (“I’m feeling really anxious and upset right now.”)
• Remind yourself that this is a common, human experience (“Everyone feels like this sometimes.”)
• Be kind to yourself (“I’m going to be compassionate with myself.”)

WEIGHT LOSS JOURNEY WEEK 3: REVIEW YOUR PROGRESS AND BUILD YOUR SUPPORT SYSTEM

Reflect on your first round of SMART goals, set new ones, and recruit friends and family to help you stick it out long-term.

SET SMARTER GOALS

Goal-tracking takes time, so block out 10–20 minutes each week—such as on a Sunday evening or Monday morning—to review your progress and set new goals. Rather than getting down on yourself if you haven’t met goals, use this intel to set  SMARTER  goals (with evaluation and revision), suggests Chu.

• Evaluate your progress. Did you hit your goals or fall short? How and why?
• Revise your goals to make them easier if you couldn’t reach them or a notch harder if you were successful.

CELEBRATE CONSISTENCY

Whether you met your calorie goal, increased your step count, or just managed to track both for the entire week, that’s progress worth celebrating. To boost your motivation, find ways to acknowledge meaningful wins each week regardless of whether you shed pounds, says Rickel.

• Put colorful stickers or check marks on your chart or calendar to mark days or weeks when you’ve reached a goal or hit a personal record.
• Reward yourself with a non-food prize such as new workout gear or a fun weekend activity.

If you had a challenging week, remember to practice self-compassion. Major lifestyle changes take time and research shows speaking to yourself in a positive manner helps you reach your goals faster.

FIND EXERCISES YOU LOVE AND GET SOCIAL

A  regular workout routine not only helps tip the calorie balance in your favor to make maintaining weight loss easier, but it also boosts mood levels and decreases stress. To be consistent, you shouldn’t dread your workout — instead, it should be something you genuinely love and look forward to doing. “Choose a workout that suits your routine and lifestyle, and recruit family or friends to join in,” says Chu.

• Pick a type of exercise that’s the optimal balance of challenging yet approachable, such as lifting weights once a week with a goal to eventually lift 2–3 times a week or brisk walks to gradually build up to walking or running a 5K .
• Find someone in your life who values fitness and healthy living as much as you do and agree to regular check-ins if you can’t work out together.
• On days when you don’t feel like working out, try lowering the difficulty or setting a goal just to start the workout (like giving yourself permission to stop after 15 minutes). “Once you do, you’re likely to feel good and exercise longer than initially expected,” notes Chu.

WEIGHT LOSS JOURNEY WEEK 4: CONTINUE BUILDING ON YOUR PROGRESS

For the last week of month one, take a look at how far you’ve come and add structure to make healthy lifestyle changes more sustainable.

REVISIT YOUR GOALS

By now, you should have a good idea of how to set, track and celebrate SMART goals. Like the week before, take some time to assess your progress and setbacks. Then set new, SMARTER goals to tackle this week.

Keep in mind that “every 2–4 weeks, it’s also a good idea to revisit your calorie goal and make adjustments as necessary to combat weight-loss plateaus,” notes Oerum.

START MEAL PLANNING

When it comes to  healthy eating , planning ahead can help you save calories and money by reducing impromptu drive-thru trips and delivery orders. Beginning this week, designate a day for meal planning.

• Follow this basic template for the week’s grocery shopping: 4–5 lean protein sources (such as beans  and legumes, tofu, fish, chicken, eggs and turkey), 2–3 complex carbohydrates (sweet potatoes, brown rice, quinoa, whole-grain pasta), and 4+ vegetables (mixed greens, kale, broccoli and cauliflower, asparagus, carrots), suggests Wyosnick.
• Buy pre-cut, washed and frozen produce, so it’s ready to go and easy to use.
• Use the  plate method  for healthy portion sizes at each meal (fill half your plate with non-starchy vegetables like leafy greens, a quarter with protein and a quarter with complex carbs).

ASK FOR HELP

Losing weight is challenging, and the first month of your weight-loss plan is just the beginning of a lifelong health journey. If you’re struggling to see results, stick with a routine or battling body image issues, don’t hesitate to reach out for professional help. Depending on your needs, a healthcare provider ,  registered dietitian ,  psychologist  or certified personal trainer could help you address underlying health issues and establish the perfect plan for you.

Originally published March 2016, updated with additional information in March 2021

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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.

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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 .

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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

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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.

How to Lose Weight by Shifting Your Mindset

Start your weight loss journey by understanding your motivation and setting realistic goals.

This article is based on reporting that features expert sources.

Getty Images |

Get your mind right for weight loss.

Every diet and weight loss strategy has its pros and cons, but for any to really work, you’ve got to get your mind right.

“Without the right mindset, your weight loss journey will be more difficult to start, and your goals will be more difficult to achieve,” says Sara Riehm, a registered dietitian and certified specialist in obesity and weight management with Orlando Health in Florida.

Unfortunately, some people try to lose weight while in the worst state of mind possible: wanting to "fix" themselves. They jump into diets and exercise plans, become obsessed with quick results and lose sight of sustainability and even health.

"This type of thinking can be destructive," says Dr. Kevin Campbell, a cardiologist with Health First in Melbourne, Florida. “Rather than focusing on the good that can come from weight loss – such as better health, a longer life, more enjoyment in everyday activities and the prevention of diabetes and heart disease – these folks focus on negative thoughts. Ultimately, a negative mindset leads to failure."

But you don’t have to stay mired in negative thinking.

Here, we offer nine tips for shifting your mindset to support your journey of losing weight.

(Getty Images) |

1. Make your mindset about being healthy, not a number on the scale.

Labels matter – and they can undermine your weight loss efforts.

“The first area where I think people sabotage themselves is by thinking that they’re ‘dieting’ or a ‘dieter.’ I would really love to hear people start saying, ‘I want to change my lifestyle to be healthier, and I want to eat more healthfully for me,’” says Dana Ellis Hunnes, a senior clinical dietitian at UCLA Medical Center and assistant professor at UCLA Fielding School of Public Health in Los Angeles.

That simple shift could have big benefits. Rather than focusing on how much you weigh, you'll be thinking longer term about overall health and well-being.

You can also pair this shift in mindset with a healthier eating plan.

“Focus on eating a healthy diet that is high in quality – as high as (you) can personally afford – and not just on the numbers on the scale because it is very possible to have a shift in body composition ( more muscle, less fat ) but not see changes in the scale number,” Hunnes advises. “Let’s be our healthiest self or our fittest self – not our ‘skinniest’ self.”

2. Make small, sustainable changes.

Adopting a non-diet thought process can support longer-term success.

“Diets are not sustainable and are usually temporary," says Cesar Sauza, a registered dietitian and nutrition manager with AltaMed Health Services in Los Angeles. "Any success with ‘diets’ (is) usually short-term, and weight is typically gained back once the ‘diet’ ends.”

Instead, focus on figuring out your motivation to lose weight and then making small, sustainable changes, which can add up quickly.

These changes can include:

• Cutting out sugary beverages.
• Reducing the amount of processed foods (junk food) and simple carbohydrates you consume.
• Cooking at home more often.
• Boosting your intake of fresh fruits and vegetables .
• Using smaller plates and bowls so that your serving sizes appear bigger than they are in relation to the plate.
• Eat the healthiest foods first so you’re too full to eat the less healthy foods.
• Keep a food and exercise journal, or otherwise track your progress .
• Know your trigger foods – including the ones that make you want to keep eating to excess – and remove them from your pantry.
• Get to bed earlier, and sleep longer .

3. Talk with your health care provider or a dietitian.

Seeking health education from your doctor or a registered dietitian can help ground your weight loss journey in solid, evidence-based information that's tailored to your specific needs.

"Dietitians are usually capable of investigating the underlying cause of excess weight, and they can advise their clients to connect with therapists," notes Sara Bagheri, a health coach and registered dietitian at CalOptima Health in Orange County, California.

Resources for dieters can include:

• Online guides.
• Advice from your physician.
• Support options through wellness benefits at work.
• Educational books focused on weight loss and dieting initiatives.

4. Set goals that support good health.

Changing your body means changing many aspects of your life, including sleeping better, moving more, drinking more water and controlling stress better.

For example, a reasonable and realistic goal might be to eat five servings of fruits and veggies today or to get eight hours of sleep . Did you get them in? If so, you can check another goal off of your list.

To make goal-setting easier, focus on making SMART goals :

• Measurable.
• Attainable.
• Time-bound.

Think of weight loss as just one aspect of taking care of your whole self.

5. Seek accountability.

Finding a workout buddy who will hold you to your set workout times can be a life-changing aspect of any health journey. It can also help you lose weight.

Hunnes also recommends “letting someone you trust wholeheartedly know about your journey."

"They may want to join you and/or support you in it," she adds. "It helps to have support!”

Even something as seemingly unrelated to weight loss can make a world of difference. For example, adopting a dog and taking it out for daily walks can help you move more. Along the way, you may just end up losing some weight while gaining the companionship of a loyal creature.

6. Rethink rewards and punishments.

Food is not a reward, and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best, and you deserve both. Riehm suggests celebrating – without a focus on food – when you hit a milestone.

“It’s difficult to stay focused and maintain motivation for a large goal that won’t be achieved for many months or even years,” she says. “For example, if your goal is to consume at least three servings of fruits and vegetables per day, when you accomplish that goal for the week, treat yourself to a new book or a hot bath. Our rewards should not counteract the changes we’re making.”

7. Don't step on the scale.

While the scale isn't intrinsically bad, a lot of us have learned to associate it with self-destructive thoughts and actions. If that's you, don't even bother stepping on the scale until you get to a place where the number on it doesn't define your worth.

A healthy weight is more than a number on a scale, so find other ways to note your progress, such as changes in how your clothes fit, whether your blood pressure has improved and your overall mood and feeling.

Incremental improvements in these areas can be a great way of tracking your progress without ever stepping on the scale.

Getty Images | iStockphoto

8. Lose the "foods are good or bad" mentality.

Somewhere along the line, we've learned to feel either proud or guilty about every food choice we make. But it's just food, and you shouldn't have to feel guilty about wanting the occasional cookie.

Food is food; it doesn’t make you a bad person or a failure if you eat dessert sometimes. Instead of thinking about what you can’t eat, focus on adding more, healthier foods to your plate at each meal.

9. Don’t let setbacks derail you.

Setbacks are common, and you should expect some bumps in the road.

“Many people get discouraged when their weight loss journey isn’t linear. There may be weeks when your weight is a bit higher than it usually is, but it’s normal for weight to fluctuate from day to day and week to week," Riehm explains.

Rather than focusing on a single number, look at the bigger picture.

"If your weight is trending down overall, functional capabilities are improving and mental outlook is enhanced, you can consider yourself successful in your efforts,” she adds.

What’s more, how much you weigh is just one piece of the overall puzzle of whether you’re healthy. Riehm notes that even a loss of 5% to 10% of your body weight can improve your health.

Lastly, Bagheri urges you to not be afraid of failure.

"Be consistent, and do not give up," she advises. "Enjoy the ride, because along the way you are learning new things and experiencing new habits."

Top tips to shift your mindset and lose weight

• Make your mindset about being healthy, not a number on the scale.
• Make small, sustainable changes.
• Talk with your health care provider or a dietitian.
• Set goals that support good health.
• Seek accountability.
• Rethink rewards and punishments.
• Don't step on the scale.
• Lose the "foods are good or bad" mentality.
• Don’t let setbacks derail you.

More From U.S. News

The Best Foods for Weight Loss

Healthy Meals for Weight Loss

Best Fast Weight Loss Diets

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our  editorial guidelines .

Bagheri is a health coach and registered dietitian at CalOptima Health, a community-based health insurance plan that serves the low-income population in Orange County, California.

Campbell is a cardiologist with Health First in Melbourne, Florida.

Hunnes is a senior clinical dietitian at UCLA Medical Center, assistant professor at UCLA Fielding School of Public Health and author of "Recipe for Survival" with Cambridge University Press. She is based in Los Angeles.

Riehm is a registered dietitian and certified specialist in obesity and weight management with Orlando Health in Florida.

Sauza is a registered dietitian and the clinical nutrition manager at AltaMed Health Services in Los Angeles, California.

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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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How to Stay Positive Through Every Stage of Your Weight-Loss Journey

Making the choice to commit to a weight-loss journey can be exciting, but it also comes with a fair amount of anxiety. Like with anything, change takes time. Having enough patience and self-confidence to stay the course — even with setbacks and roadblocks along the way — is tough.

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But keeping a positive attitude is vital to your success, says certified nutrition specialist and trainer Tara Allen, RN . "When we are feeling good — confident, hopeful, happy and energized — we are able to make the decisions that will serve us and our goals," she says. "These decisions fuel momentum and further success. On the other hand, when we're feeling down, our brain will seek out comfort and pleasure by way of cravings for junk food and excuses to skip your workout and hang on the couch instead."

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Read more: Why BMI Isn't Always the Best Measure of Body Composition — and What to Use Instead

No matter the milestone you're at on your own path to improved health, there are always ways to boost your mental energy. Here, health experts share their best advice for shifting your perspective to the brighter side — and keeping it there.

The Very First Day

Maybe it was a recent photo where you didn't even recognize yourself anymore. Or perhaps, you realized you can't keep up with your children and you want to be present for their lives. Whatever the incentive to finally tackle weight loss, be proud of yourself for making the decision to improve your health.

Being overweight could trigger medical problems down the road, such as hypertension, diabetes, osteoarthritis, heart disease and stroke, according to John Chuback, MD, board-certified cardiovascular surgeon and author. Committing to losing weight is you taking a step in the right direction, he says.

If you have those first-day jitters, don't give yourself too hard of a time. It's normal to feel nervous. You can begin the process by setting your purpose and goal, right from the start, says Dr. Chuback. This could be a tangible goal about the number of pounds you want to lose, for example.

"Decide right from the beginning that you are not going to play a game of Russian roulette with your life," he says. "Remember, this process all begins in your mind. Make a decision, set smart goals and aim to achieve a normal weight. Don't falter until your goal is accomplished."

The End of the First Week

On Sunday, you meal prepped like a boss. On Monday, you didn't give a second thought to eating an apple instead of a candy bar. By Friday, you can taste the weekend … and it tastes a lot like pizza.

Most people will start to see a bit of change within a week, but come the weekend, you'll likely feel temptation, says Herman Williams, MD , executive coach and author of Clear: Living the Life You Didn't Dream Of . Once you make it through seven consecutive days, Dr. Williams says you're 50 percent more likely to make this new routine a habit.

Read more: 10 Daily Habits to Increase Your Productivity

Don't diminish your progress by setting yourself back with a binge session or skipping workouts. Individuals who have adopted a healthy lifestyle don't change their eating habits come Saturday, but rather they know the importance of consistency, says personal trainer and nutrition coach Tara Garrison .

"Build self-trust by keeping your weekend on point. Nourish your body with self-love foods, no matter what day it is," she advises. "Take pride in knowing you don't change your internal decisions because of your outside environment, and watch your self-esteem flourish."

At the End of 30 Days

By now, a whole month has come and gone, and you may have even entered a new season. Hitting 30 days of committed efforts to lose weight can evoke different emotions, depending on what the scale says back to you. You may feel motivated to continue or bummed that you're not seeing different results.

At this point, certified personal trainer Jill McKay suggests taking a breath, remembering your larger goal and thinking about other improvements that are worth noting. Ask yourself simple questions: How do your jeans fit? How fast are you climbing stairs? Does carrying groceries feel easier?

"It can be a frustrating time of feeling like you are working hard, but not seeing the results you wish to see. Patience is key here," McKay says. "Change takes time, often far longer than we care to admit, which is why so many people give up. Stay the course, keep going and celebrate the good habits."

When You Hit Your First Goal

When you conquer that first goal — whether it's losing 5 percent of your body weight or fitting in an old pair of jeans — you'll feel empowered, strong and resilient. Make sure you take the time to celebrate, says McKay. Maybe that involves buying a pack of workout classes you've been thinking about or splurging on a new sweatshirt. "The money is worth it," she says. "You're worth it."

A word of caution: Make healthy decisions when you're celebrating, as to not derail all of your hard work. "If you allow yourself to 'slip' more and more frequently, you are more likely to revert to old habits," she says. "Enjoy the success and continue to make good choices."

The Moment You're Tempted to Stray

No one is perfect. If you struggle with moments of indecision, Garrison recommends visualizing yourself 10 minutes into the future. In this moment, you've consumed whatever it was that you were craving . Ask yourself: How do you feel? If you feel fine and like it was worth it, then go ahead and indulge she says. But if you feel disappointed or annoyed — take a deep breath, drink some water and let it pass.

Read more: Recommended Daily Caloric Intake for Weight Loss

Remember that you're allowed to eat anything you want to, says Allen. "Remind yourself that you get to choose what you want right now or what you want most. Be gentle with yourself," she continues. "If you're mostly choosing foods that will fuel your body well, with a little wiggle room for foods that will fuel your soul — or taste buds — you will be more likely to keep up this journey for the long haul."

Instead of beating yourself up after polishing off a bag of chips or sleeping in instead of heading to the gym, McKay recommends that you focus on times that you've made positive choices. With her clients, she suggests using an urge jar. Each time you have the desire to give in to a temptation but instead stick to your plan, place something inside the jar like a marble or — better yet — a few quarters. This will serve as a visual reminder of the actual strides you are making toward your goal.

When You Feel Like You’ve Hit a Plateau

Plateaus can be super demotivating, especially when you feel like you're doing everything right. Instead of seeing this as a deal breaker or roadblock, certified fitness coach Sunny Biggy suggests taking the opportunity dig deeper into your routine and habits.

Read more: 10 Tips to Push Past a Weight-Loss Plateau

"Sit down with an expert to evaluate your diet," he suggests, adding that now is a great time to take a look at your exercise, sleep and water consumption habits, too. "They may encourage you to be creative with your carbs and proteins, which can kick or reboot your metabolism into high gear."

McKay also urges anyone in a plateau stage to remember that there is no "normal" when it comes to meeting health goals. "Your genetics, diet history, workout history, body composition and attitude all contribute to weight loss," she says. "This is often when we compare ourselves to others, wondering why they may see success over us. Your body will adjust. Continue with all the good small changes you've made to this point and be patient."

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How To Kickstart Your Weight Loss Journey

It doesn't take much to start your weight loss journey.

Every weight loss journey is a personal one. Because a lot of information is available for beginning the path to weight loss, it can take a lot of work to figure out how to get going. Still, there are ways to ease yourself into losing weight, like changing what and how you eat and getting better sleep . 

However, weight and body mass index (BMI) are not always accurate indicators of overall weight. For example, BMI does not consider body composition, ethnicity, sex, race, and age. Likewise, there is no "normal" body weight, and certain foods and behaviors are not "good" and "bad." 

Consult a healthcare provider if you plan on starting a weight loss journey. For example, a registered dietitian nutritionist can help ensure you get enough nutrients and offer tips that fit your needs . Also, if you have a history of disordered eating, talk to a mental healthcare provider before changing your eating patterns.

Weight and Health

Research has found no singular, universal diet for weight loss. Instead, weight loss depends on each person's unique goals and needs. Also, the best diet is one that you can maintain for long periods.

Therefore, setting realistic goals is key before kickstarting a weight loss journey. Generally, weight loss depends on the amount and type of food you eat and when you eat your meals. From there, some evidence suggests that your personal goals should fulfill your nutritional needs, be safe and effective, culturally acceptable, and be inexpensive.

Consulting a healthcare provider may help you figure out your personal goals. For example, a healthcare provider can identify areas you can improve. For example, if you eat out several times per week, you might limit eating out to every Friday. Or, if you find yourself eating for emotional reasons, a healthcare provider can help you adopt other coping skills.

After identifying those areas and making changes, keeping track of your habits helps monitor and maintain your weight loss journey. Then, regularly check in with a healthcare provider to update your goals as needed.

Factors That Affect Weight Loss

Several factors may affect your ability to lose weight, like:

• Social determinants of health :  Where you live and work can influence your diet. For example, some communities might have different access to fresh fruits and vegetables than others.
• Health conditions:  Some diseases impact a person's ability to lose weight. For instance, illnesses that cause hormonal changes and insulin resistance can cause obesity. Examples include polycystic ovary syndrome (PCOS), Cushing's disease, and diabetes. Also, mental health conditions that impact how you manage stress can also lead to weight gain.
• Medications:  Steroids and antidepressants may cause weight gain.
• Genetics:  In some cases, overweight and obesity run in families. For example, your genes may determine how your body stores fat.

How To Kickstart Weight Loss

There are a few lifestyle changes that you can implement to kickstart your weight loss journey. However, keep in mind that certain foods and behaviors are not "good" or "bad." You can still make room for your favorite indulgences in moderation. 

Fill Your Meals With Vegetables

Adding more vegetables to your diet can help you start losing weight. Vegetables are rich in nutrients like magnesium and vitamin A. Magnesium helps build strong bones, while vitamin A supports your immune system and eyesight.

Vegetables are also low in calories but high in both fiber and water. By making vegetables the main meal staple, you'll eat fewer calories without giving up nutrition. Also, the fiber will add bulk to your meals, satiating your appetite and helping you feel full. 

The amount of vegetables you ought to eat depends on factors like age or activity. A good place to start would be to have at least one to two cups (a cup is the size of a tennis ball) at each meal, including breakfast.

For breakfast, you could scramble a few eggs with the following: 

• Italian seasoning
• Black pepper
• A handful or two of chopped vegetables (e.g., spinach, tomatoes)

You can also enjoy your scramble with a side of fresh fruit. 

Then, at lunch, opt for a salad or include ingredients on a sandwich or wrap, like lettuce or tomato. Add vegetables to grain dishes at dinnertime, such as quinoa with roasted vegetables or whole grain pasta with sautéed broccoli. Or spiralize, chop, or shred vegetables to create fun alternatives like zoodles (zucchini noodles) with pesto or tomato sauce.

Cauliflower rice is another good option. Take four cups of cauliflower florets and chop them using the pulse feature on a food processor until they look like rice grains.

To complete a meal and ensure you're getting essential macronutrients, include a lean protein source, such as salmon, chicken breast, or lentils. Then, add a healthy fat, like avocado, nuts, or seeds.

What Are Healthy Fats?

Healthy fats consist of unsaturated fats in foods from plants and animals, like monounsaturated and polyunsaturated fats. Those healthy fats have several health benefits, like:

• Lowers LDL ("bad") cholesterol, which helps protect your heart
• Protects against dry eyes
• Reduces inflammation
• Promotes the functions of your brain and nervous system

Be Mindful of Your Drinks

Opting for certain drinks can lead to weight loss, too. One review published in 2022 in  JAMA Network Open  found that drinking low- and zero-calorie sweetened beverages rather than sugar-sweetened beverages helped lower body weight and fat percentage.

Water is also a great choice since it has benefits beyond helping manage weight. Drinking water keeps you hydrated, protects your spinal cord, and helps your body get rid of waste. You do not have to give up coffee in the morning, but be sure to include a side of water.

Also, if you don't love the taste of water, add flavor by using the following:

• Fresh mint 
• Ginger root
• Mashed berries
• Squeezed lemon, lime, or orange

Consider experimenting with teas, as well. Many teas, like green tea, are rich in antioxidants.

Of note, people can lose water from the body in many ways, like sweating more if they're very active, being sick with a fever, or living at high altitudes or temperatures. Those and other factors (e.g., age, sex) determine if a person should consume more or less water daily. In other words, not everyone will have the same daily water needs.

Snack Throughout the Day

Snacking is a great way to increase nutrition and energy between meals when you are hungry. Aim to choose snacks that contain fiber, fat, and protein. Those snacks will keep you satisfied and provide essential nutrients.

Consider the following snacks, for instance:

• Nuts or seeds along with fruit
• A cup of raw vegetables with hummus or roasted chickpeas
• String cheese or yogurt
• Air-popped popcorn

Although, keep in mind that snacks can be for pleasure, as well. Incorporate some of your favorite indulgences throughout the week.

Get Enough Sleep

Chronic insufficient sleep can increase the risk of type 2 diabetes and heart disease. A lack of sleep may also result in weight gain. 

According to a 2019 study, people who slept for shorter periods had increased hunger, food cravings, food reward, and food intake the next day compared to people who slept longer.

What Is Food Reward?

Food reward concerns how a person measures the short-term value of food (e.g., if they like or dislike it) while they eat it.

Also, some evidence suggests poor sleeping patterns increase snacking on high-carb and high-fat foods.

Generally, quality sleep promotes successful weight loss. Aim to get the quality sleep you need, which is at least seven hours for adults. Engaging in good sleep hygiene , like going to sleep at the same time every night and limiting time spent looking at screens, can also help you get quality sleep.

A Quick Review

It can take a lot of work to start when you want to lose weight. Fortunately, you can do a few things that can help, such as adding more vegetables to your diet and opting for low-calorie drinks or water. Practicing good snacking and sleeping habits can also benefit weight loss efforts. 

If you need help kickstarting your weight loss, consulting a healthcare provider can help. For example, a registered dietitian nutritionist can offer guidance and insight on how to help you lose weight.

Kim JY. Optimal diet strategies for weight loss and weight loss maintenance .  J Obes Metab Syndr . 2021;30(1):20-31. doi:10.7570/jomes20065

Koliaki C, Spinos T, Spinou Μ, et al. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults .  Healthcare (Basel) . 2018;6(3):73. doi:10.3390/healthcare6030073

Academy of Nutrition and Dietetics. What a healthy weight loss plan really looks like .

National Institute of Diabetes and Digestive and Kidney Diseases. Factors affecting weight and health .

Centers for Disease Control and Prevention. Causes of obesity .

Freeman AM, Pennings N. Insulin resistance . In:  StatPearls . StatPearls Publishing; 2022.

Office on Dietary Supplements. Magnesium .

Office on Dietary Supplements. Vitamin A .

US Department of Agriculture. Vegetables .

Centers for Disease Control and Prevention. How to use fruits and vegetables to manage your weight .

MedlinePlus. Facts about polyunsaturated fats .

Academy of Nutrition and Dietetics. Choose healthy fats .

McGlynn ND, Khan TA, Wang L, et al. Association of low- and no-calorie sweetened beverages as a replacement for sugar-sweetened beverages with body weight and cardiometabolic risk: a systematic review and meta-analysis . JAMA Netw Open. 2022;5(3):e222092. doi:10.1001/jamanetworkopen.2022.2092

Centers for Disease Control and Prevention. Water and healthier drinks .

Academy of Nutrition and Dietetics. The health benefits of tea .

Yamada Y, Zhang X, Henderson MET, et al. Variation in human water turnover associated with environmental and lifestyle factors .  Science . 2022;378(6622):909-915. doi:10.1126/science.abm8668

Academy of Nutrition and Dietetics. How much water do you need?

MedlinePlus. Snacks for adults .

Centers for Disease Control and Prevention. Sleep for a good cause .

Yang CL, Schnepp J, Tucker R. Increased hunger, food cravings, food reward, and portion size selection after sleep curtailment in women without obesity . Nutrients . 2019;11(3):663. doi:10.3390/nu11030663

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. doi:10.3390/nu14081549

Centers for Disease Control and Prevention. Are you getting enough sleep?

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• Weight loss

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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Permanent Weight Loss Motivation: What It Takes

Research reveals how some people manage to step off the diet treadmill for good.

Posted December 9, 2019 | Reviewed by Hara Estroff Marano

• What Is Motivation?
• Find a therapist near me

Your doctor warns your weight could become a serious health concern. Your partner insists you join a gym or start a weight loss program together. You make a deal with yourself to eat healthier so you can impress your friends and family.

Odds are if you’ve had these kinds of thoughts, you’ve been unable to maintain consistent, long-lasting weight loss. Maybe you lost a little when you first started, saw a bit of a change in your physique, and even started to feel more determined about the journey. But after a few good days, you found yourself right back in the same old self-destructive routines. Wait! Wait! What happened?

Hmmm, maybe you just didn’t try hard enough. So, you try again, telling yourself you will succeed this time. Maybe you recruit a support network—people to keep you motivated by consistently reminding you how much they believe in you. You chose a proven exercise routine and meal regimen, start working out, and put one hundred percent of your efforts into eating healthy. Maybe you even get a personal trainer to encourage you, but every day it seems to get harder and harder to push yourself, until, eventually, you find yourself in another slump!

If you are now trying to lose weight, or have tried in the past, it’s likely you can relate to this scenario. As it turns out, the difficulty you’re experiencing may have very little to do with the particular dietary program in which you’re enrolled. More likely it comes down more to the type of motivation that drove you to attempt the weight-conscious change in the first place.

The Two Types of Weight Loss Motivation

There are two major categories of weight loss motivation which produce radically different results: intrinsic vs. extrinsic, or motivation from within vs. motivation from outside yourself.

Extrinsic motivation can kick-start your weight loss in a fast and furious way, but it is much less likely to carry you through to the finish line or to keep you from sliding back. For a more permanent change, you’ll need to muster reasons from within and allow yourself to become a different kind of person with regards to food than you’ve been to this point. Long-lasting weight loss requires at least some identity change.

The good news is, when you understand how this all works it can be a lot easier than you’re probably thinking right now. Also, you should not think that extrinsic motivation is bad. In fact, as you'll see below, the research suggests you can use outside (extrinsic) motivation as a nitro-boost to get started, provided you also develop intrinsic motivation as you progress on your journey.

Below I summarize the research on extrinsic vs. intrinsic motivation to better arm you for inevitable rough spots and begin to give you a glimpse of how you can power through.

Extrinsic Motivation

Individuals who use motivation from outside themselves (extrinsic motivation) generate fast, extreme results in the best-case scenario, but also tend to experience a quick rebound once they feel they’ve come close to their goal, or when their original extrinsic motivation disappears or changes. In other words, extrinsic motivation can kick things into gear but is unlikely to provide the staying power to achieve and maintain goals long-term because it comes from outside yourself. Moreover, the research suggests that extrinsically motivated people seem to develop a continuous cycle of dependency on external motives, losing weight in the short term, only to gain the weight back again and again. Many extreme weight loss plans such as drastic dieting or fasting are extrinsically motivated. So are most "diet betting" programs and those which involve accountability to others, etc.

There are two subtypes of extrinsic motivation: Guilt Avoidance and People Pleasing .

Guilt avoidance is an effort to avoid feeling humiliated that you don’t look like others and/or how society as a whole thinks you should (Durayappah-Harrison, 2015).

People pleasing, on the other hand, is derived more from the desire to win approval.

Two examples from my own life serve to illustrate.

One day when I was a chubby 13-year-old, my dad came over, pinched my stomach, and said “getting fat” in a voice that still echoes in my head to this day. I felt awful, and I’ve always dreaded ever having that feeling again! Then, after I’d started losing weight my mother said “You look so thin and handsome Glenn. You’re doing such a good job, let’s go buy you some nice clothes to show you off.”

The experience with Dad provided extrinsic motivation to avoid feeling humiliated, and the experience with Mom motivated me to people-please and win more of her approval, as well as the external rewards she provided (clothing) when I did. It’s very important to note both events produced extrinsic motivation. Both gave me a nitro-boost in weight-loss motivation. But both also had only a temporary impact since they were both coming from outside myself.

Intrinsic Motivation

In sharp contrast to extrinsic motivation, intrinsic motivation is made up of internal, meaningful reasons to lose weight such as the idea that both the process and the journey will produce “energizing emotions such as interest, enjoyment, and challenge” (Durayappah-Harrison, 2015).

Whereas extrinsic motivation makes you feel like a slave on an ancient ship rowing hard to avoid being whipped by your master, intrinsic motivation makes you feel like you’re on a grand adventure, excited not just by the destination but by what lies in front of you. You’re eager to learn new skills, forge new weapons against “the monster” (that internal voice which always pipes in to say "we can start eating healthy again tomorrow"), and make new friends to help on the journey.

Intrinsic motivation is much more successful in accomplishing consistent, long-term weight loss because it comes from inside you, not a reliance on outside accountability. Intrinsically motivated individuals look at maintaining their physical health as a continuous lifestyle habit and understand that permanent results take time. They focus more on progress vs. a time-sensitive, designated goal. They allow themselves to enjoy every step of the way, even when the journey becomes arduous.

How do you cultivate and enhance intrinsic motivation? According to self-determination theory, it’s fueled by feelings of competence, relatedness, and autonomy. (Deci & Ryan, 2000). In short, in order to muster enough intrinsic motivation to lose weight permanently, a person must feel confident in their ability to succeed, believe they have independently chosen their dietary rules without too much outside influence, and ideally have a sense of belonging with people who support them in their goal. Taken together, cultivating these three feelings can produce a change in identity that carries you beyond the initial weight loss goal.

Not all types of support are effective, however. The perception of autonomy is a critical part of the pathway to success. Therefore, forms of support that require dependency, accountability, sponsorship, etc. may sometimes do more harm than good by generating a reliance on external motivation. They signal the individual they’re doing it for the approval of an outsider, not themselves. On the other hand, supportive communities that create a sense of belonging, provide cheer-leading for the individual’s own intrinsic goals, and help the individual pick themselves up and keep going when mistakes are made can be of tremendous help!

Dr. Stephen Covey, author of The 7 Habits of Highly Effective People , explained the difference to me during a call in which our organizations were trading consultations. He said “Glenn, 'dependence' is the state into which we are all born. Dependence says 'I need you, and I can’t do it without you.' Independence is the next phase of maturation, wherein people realize 'I don’t need you; I can do it all by myself.' But independence is not the ultimate goal; there’s a step above it to which we should all strive: Interdependence. Interdependence says ‘I don’t need you; I could indeed do it without you, but we can accomplish more together than apart.’”

It is this interdependent sense of community and belonging which is helpful in increasing people’s weight loss motivation. Not a sponsor to report into, but a sense that there’s a whole tribe behind you, cheering you on every step of the way. Social fitness sites like Strava or Daily Mile are good examples.

There’s even more good news to report about intrinsic motivation, as it seems to produce a multitude of positive outcomes that go well beyond diet! These include “improvements in mood, physical fitness, and body image ” (Teixeira, 2006), all of which, in turn, support long-term weight maintenance.

Plus, intrinsic motivation not only applies to the dietary aspects of weight loss, exercise counts too. If you can become internally motivated to exercise, research suggests you’ll increase the longevity of your weight loss motivation too. (Silva et al., 2010.) In other words, if you can get yourself to enjoy moving, some of that feeling will likely spill over and increase your motivation to stick to your diet too!

Unfortunately, the converse is also true: Feeling incompetent to actually lose weight, perceiving oneself to be trapped into compliance with a diet imposed by others, and feeling isolated from a supportive community of the type described above leads much less frequently to permanent results. It can also produce a reduction in mood, fitness, and self-esteem , as well as a higher likelihood of unhealthy coping behavior. (Georgiadis, Biddle & Stayrou, 2006).

Clearly, before we set out on a weight loss journey it’s critical we (1) choose a dietary style we 100% believe will be sustainable and produce results; (2) be convinced that our diet, starting date, and goal have been chosen autonomously and not “assigned” to us from others and; (3) seek a community of supporters who’ll bolster our spirit and determination while simultaneously respecting our autonomy.

Finally, it’s worth noting there’s one area which at first glance may seem to be external but is perhaps the MOST powerful intrinsic motivator of all. I’m referring to the sudden necessity to lose weight for health reasons. In a 2009 study, newly diagnosed individuals were significantly more likely to adopt healthier habits, including those which would lead to weight loss. (Keenan).

Moreover, witnessing the negative effects of obesity, diabetes, and other weight-related conditions in close relatives can also serve as ample cause to become weight conscious. For example, Cheskin and Donze found obese patients were most willing to change their attitude (and health habits) when a recent family event such as a heart attack or stroke reinforced the need to be more cautious (2001). And Meyer, Schelling, Munsch & Margraf (2010) note this is most likely because even though the event was extrinsic, individuals can extrapolate the implication for their personal well-being. In other words, most people know health is a personal issue influenced by personal choices. Health concerns and the will to avoid an early death thereby become self-motivating, intrinsic forms of motivation regardless of whether they occur in the individual themselves or their loved ones.

Sadly, many people wait until they are staring mortality in the face, either their own or a loved one’s, before becoming willing to take their physical health more seriously. Luckily, you do not have to wait for such an event to achieve success in the weight loss journey, because it’s entirely possible to begin the journey with extrinsic motivators, and shift to intrinsic ones over time.

Shifting from Extrinsic to Intrinsic Motivation with Time

Even if your initial weight loss motivation comes from external factors such as the opinion of loved ones or society’s opinion of you, you do NOT need to wait to get started, because external factors can and do provide the necessary fuel to get moving, and more recent research indicates “the source and nature of motivation for weight loss [can] markedly shift during the course…” (Teixeria et al., 2012).

Regardless of how you start your weight loss journey, by adopting the mindset you’re working to lose weight because you actually want to, and understanding maintenance is necessary in order to sustain the life you want, you can begin to shift your motives towards the intrinsically fueled end of the spectrum as you go. You do this by consciously cultivating personal meaning behind your weight loss goals wherever you can find it, and by staying focused on the process vs. the quantifiable goal. (Teixeria et al., 2012).

For example, if you’re going to include movement as part of your weight loss plan, a good tactic is to find a hobby or physical activity you actually enjoy. Werle, Wansink & Payne found that “framing a physical activity as fun,” as opposed to labeling it as exercise, was very effective in influencing their research subjects to maintain exercise (2014).

By participating in various types of physical activities, all three psychological needs are met: The need for relatedness and community support is achieved through active participation amongst teammates and competing with like-minded others. Autonomy is achieved through the conscious choice to participate in “challenges and experiences [that help] develop the sense of ownership and mastery which underpins autonomous regulation.” (Silva et al., 2010). Finally, the need for competence is achieved by building new skills and becoming proficient in the activity through practice.

When you choose a fun activity for your exercise you usually get support from others, a sense of autonomy from mastering the challenges, and competence from building new skills. It’s a positive trifecta! Researchers have also found looking at your exercise as a fun activity helps control both how much AND how healthy you eat! “Labeling a physical activity as fun reduced the number of calories consumed afterward,” and “perception of fun during a race positively influenced the choice of a healthy snack.” (Werle, Wansink & Payne, 2014).

Ultimately, your goal is to move from “should” to “want to!” (Silva, 2010).

Bottom line? Use whatever it takes to get started, but then try to make weight loss and the associated physical activity fun. Then it becomes much easier to adopt it as a permanent way of life, and suddenly maintaining a healthy weight becomes less of a challenge.

Also, as you move along your journey try to stop asking “how much weight can I lose.” Instead, try to ask “what kind of person will I become and why will that make me proud?”

There are two major categories of weight loss motivation – extrinsic vs. intrinsic, or motivation from without vs. motivation from within. Motivation from outside yourself can give you a big boost to kick your weight loss routine into gear, but in and of itself it rarely carries you to the goal or helps maintain weight loss after you reach a goal. For that, you’ll need to cultivate motivation from within. This requires you to believe it’s entirely possible to achieve success (competence), to ideally recruit a network of people who’ll support your independent efforts (community), and to really OWN each and every one of your goals of your own free will (autonomy), not merely to comply with goals imposed by others and/or society as a whole.

In short, to lose weight for good, you must become a different person around food (and possibly exercise) than you’ve ever been before. This isn’t nearly as difficult as it sounds, and it’s perfectly OK to start the journey based solely on external forces, then cultivate internal motivation later on. In fact, both my thousands of hours of coaching experience with clients AND the hundreds of surveys we have received suggest that’s how MOST people do it!

See here please for more practical tips and tricks to lose weight and stop overeating .

Cheskin, Lawrence J., and Laurie Friedman Donze. “Appearance vs Health as Motivators for Weight Loss.” Jama, vol. 286, no. 17, July 2001, p. 2160., doi:10.1001/jama.286.17.2160-jms1107-4-1.

Durayappah-Harrison, Adoree. “Weight Loss Motivation: Secrets to Staying on Track, Part 1.” Psychology Today, Sussex Publishers, 10 June 2015, https://www.psychologytoday.com/us/blog/thriving101/201506/weight-loss-… .

Georgiadis, Manolis M, et al. “Motivation for Weight-Loss Diets: A Clustering, Longitudinal Field Study Using Self-Esteem and Self-Determination Theory Perspectives.” Health Education Journal, vol. 65, no. 1, 2006, pp. 53–72., doi:10.1177/0017896906066067.

Keenan, Patricia S. “Smoking and Weight Change After New Health Diagnoses in Older Adults.” Archives of Internal Medicine, vol. 169, no. 3, Sept. 2009, p. 237., doi:10.1001/archinternmed.2008.557.

Meyer, Andrea H., et al. “Initial Development and Reliability of a Motivation for Weight Loss Scale.” Obesity Facts, vol. 3, no. 3, 2010, pp. 7–7., doi:10.1159/000315048.

Ryan, Richard M., and Edward L. Deci. “Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being.” American Psychologist, vol. 55, no. 1, Jan. 2000, pp. 68–78., doi:10.1037//0003-066x.55.1.68.

Silva, Marlene N., et al. “Exercise Autonomous Motivation Predicts 3-Yr Weight Loss in Women.” Medicine & Science in Sports & Exercise, vol. 43, no. 4, 2011, pp. 728–737., doi:10.1249/mss.0b013e3181f3818f.

Teixeira, Pedro J., et al. “Exercise Motivation, Eating, and Body Image Variables as Predictors of Weight Control.” Medicine & Science in Sports & Exercise, vol. 38, no. 1, 2006, pp. 179–188., doi:10.1249/01.mss.0000180906.10445.8d.

Teixeira, Pedro J, et al. “Motivation, Self-Determination, and Long-Term Weight Control.” International Journal of Behavioral Nutrition and Physical Activity, vol. 9, no. 22, 2012, http://www.ijbnpa.org/content/9/1/22 .

Werle, Carolina O.c., et al. “Is It Fun or Exercise? The Framing of Physical Activity Biases Subsequent Snacking.” SSRN Electronic Journal, 2014, doi:10.2139/ssrn.2442383.

Williams, Geoffrey C., et al. “Motivational Predictors of Weight Loss and Weight-Loss Maintenance.” Journal of Personality and Social Psychology, vol. 70, no. 1, 1996, pp. 115–126., doi:10.1037//0022-3514.70.1.115.

Wu, T. M. Van, et al. “Long-Term Effectiveness of Diet-plus-Exercise Interventions vs. Diet-Only Interventions for Weight Loss: a Meta-Analysis.” Obesity Reviews, vol. 10, no. 3, 2008, pp. 313–323., doi:10.1111/j.1467-789x.2008.00547.x.

Dr. Glenn Livingston is a psychologist and author of the book Never Binge Again . His unusual insights on overeating derive from decades of research and his own recovery.

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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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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!

Dan Delaney

Thursday 6th of July 2023

Great work Becky. I lost 40 lbs and felt like that was huge, but what you have done here is amazing! I hope this motivates others to start the journey!

Friday 7th of July 2023

Thank you so much!

The Shape Within is a blog that helps people lose weight naturally. Learn how Corey Bustos lost 80 pounds, and start your own healthy weight loss transformation today.

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My weight loss journey – How I lost 80 pounds

Being overweight was something that I never thought would carry on into adulthood, and I certainly never thought it would turn into obesity. I have lived most of my life being overweight, and have tried to get in shape since I was very young.

The last half of high school was the only time I ever considered myself to be, “in shape,” after taking 3 years of weightlifting classes. I was 18 years old, I weighed 165 pounds, could easily jog a mile, and I was very strong for my body weight.

This unfortunately was short-lived, and after graduating all of my hard work was reversed. Weightlifting class was over, life was starting, and my bad eating habits got worse.

In college, I drank soda and ate pizza and candy all day.

After college things were no better… I would go for days without drinking plain water, I ate fast food multiple times per day, went through boxes of snack cakes every week, lived off of fast food and TV dinners, and often ate snacks and desserts for breakfast.

8 years went by, and I had gained 80 pounds since high school. The heaviest the scale ever read was 248 pounds. There were times that I had tried to lose weight in the years before, but I would always give up and always tried going hungry rather than eating healthy.

After a while I stopped trying to lose weight, and somehow convinced myself that I just didn’t care anymore.

I know that deep down I really did care, because when the full realization of what I had done to myself hit me one day, I was crushed. Dreams of living a healthy lifestyle with a healthy body came rushing back, and all of a sudden I felt like I had wasted a piece of my life.

For anyone who has never been extremely overweight, it’s hard to understand how people can, “let the problem get so bad.” You look in the mirror every day and in the back of your mind you know what’s happening, but you try not to see the truth because it hurts. You still see the same person that you have always seen, until it goes beyond the point where you can continue to keep looking the other way.

One day it finally hit me… “I’m not just a little overweight anymore… this is going to take a long time to fix. I can’t live the life that I want if I keep doing this to myself.”

All of a sudden getting in shape was the most important thing in the world to me, and I finally started my weight loss journey the right way.

Starting my weight loss journey

On my first healthy trip to the grocery store I was nervous, since my basket wasn’t overflowing with bright-colored boxes and packages filled with all of the things that I loved anymore… rather only half-filled with bland-colored, uncooked foods that were mostly unfamiliar to me.

I remember thinking, “what are you doing!? You’re going to feel stupid when you get home with all of this food… are you even going to eat it?” I actually felt guilty for buying healthy food because I had bought it several times before and just let it go bad or sit in the cabinet.

But this time I did eat the healthy food I bought, and lots of it. I boiled chicken and brown rice as soon as I got home, and to this day it is still one of my favorite weight loss meals.

I started to embrace the idea of eating healthy rather than eating less , and everyone including myself couldn’t believe how quickly I was changing. I remember thinking that it felt like I was cheating since I never felt hungry, was maintaining muscle, and was losing weight faster than people who were starving themselves.

I wish I had known when I was younger that I could have lost weight so quickly, by simply eating right. Filling up on healthy food gives you all the energy and fulfillment you could want, all while allowing you to burn your own store of fat.

My eating habits today are significantly better than they used to be. I don’t drink soda anymore, I don’t eat fast food (unless you count the occasional pizza), and almost everything I eat is whole, highly nutritious food that I prepare at home.

Losing 80 pounds, and getting back to my graduating high school weight of 165, has been life changing in so many ways for me, both physically and mentally.

If you want to read more about my transformation, read my full weight loss story  or learn which foods I ate to lose weight !

Want to start your own weight loss journey today? Try the 8-Week Weight Loss Challenge ! It will help you start eating healthy and losing weight, one simple step at a time. Click  here   to read more about it or sign up below for your free PDF copy.

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Welcome to The Shape Within!

My name is Corey, and I lost 80 pounds! Click below to read more about my weight loss journey.

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Former 'Biggest Loser' contestant shares the 5 tips that helped her lose 150 pounds and keep it off

• Megan Hoffman lost 150 pounds and kept it off after being cast on "The Biggest Loser."
• She said she wished she'd known about simple habits like walking and having a flexible diet earlier. 
• The best advice for weight loss includes finding a supportive community and non-scale victories. 

A former competitor on " The Biggest Loser " said she lost 150 pounds and kept it off for years, thanks to five simple weight loss tips.

Megan Hoffman of California was the At-Home winner of the 2020 season of the hit reality show, losing the most weight after she was eliminated from the contest.

She later lost even more weight and became a spin instructor.

Now 39, Hoffman told Business Insider that what she learned from therapists and other experts about consistent healthy habits was more important to her results than the specific foods she ate or how she worked out.

"We get so stuck thinking things need to look a certain way. Nobody's journey needs to look the same," she said.

Hoffman shared the biggest pieces of advice she would give to her earlier self, and anyone looking to start or stay strong on a weight loss journey.

Weight loss won't fix everything

According to Hoffman, maintenance is the hardest part of losing weight — and research confirms it. A common mistake is thinking that weight loss can solve life's problems without a plan to maintain healthy habits and goals afterward.

"Before, I really romanticized what weight loss would be. We think that overcoming the one hurdle will change everything," she said.

Hoffman said part of what made her weight loss sustainable was that she had already built a strong sense of herself and the life she wanted, so the scale didn't define her self-worth.

"You're worthy and deserving exactly as you are. But there might still be reasons to want to change. One does not go against the other," she said.

Walking is a great weight loss tool

While Hoffman said she's a big fan of working out, especially strength training, she recommends daily walks as an accessible way to boost weight loss .

Related stories

"Go for as many walks as you can," she said. "I lost the majority of the weight by walking."

Evidence suggests that adding as few as 500 steps a day can have health benefits .

Support is crucial, so ask for help when you need it

"The Biggest Loser" has been met with criticism that its weight loss strategies were too extreme, short-term, or exploitative for TV.

But Hoffman said she felt a real sense of community in her time on show (which was not renewed after its 2020 reboot). She said the social connections were key to achieving her results. She worked with a therapist, who she's stayed in touch with, and could surround herself with people she felt were cheering her on.

"Don't be afraid to ask for help," Hoffman said.

Research consistently suggests a social routine is the best way to make healthy habits stick , whether it's exercise or eating a nutritious diet.

Be flexible with your diet

Most people who have tried to lose weight are familiar with diet plans that have extensive rules, strict limits, or cut out entire food groups. Hoffman said that while intensive dieting didn't work, it was appealing because it seemed to offer a straightforward solution.

"Fad diets were easy because I love being all in or not thinking about it," she said. "I'm still learning to be more flexible."

But allowing herself more freedom to enjoy foods she loved led to better results in the long term, according to Hoffman. She eventually lost the weight not by being strict but by being consistent with simpler strategies like eating more protein and fewer processed foods.

Trust the process

Another common mistake in weight loss is impatience, prompting people to make changes too quickly and leading to cycles of weight loss and regain, known as " yo-yo dieting ."

Hoffman said waiting for the scale to shift can be frustrating, so finding other sources of motivation along the way is crucial.

"The hardest thing is that it takes time. You can work hard for two weeks, not see change, and be miserable the whole time thinking about the number," she said.

Instead, she found the process was easier when she focused on other signs of healthy change , such as having more energy or meeting goals she could control, like going for regular walks.

"Stop looking at the scale and get comfortable with creating the habits," Hoffman said.

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The best meal kits for weight loss and fitness-friendly eating

By Tom Horton

Updated on: April 24, 2024 / 4:13 PM EDT / Essentials

CBS Essentials is created independently of the CBS News editorial staff. We may receive commissions from some links to products on this page. Promotions are subject to availability and retailer terms.

Regardless of who you are, it's an important part of maintaining a healthy body. Luckily,  meal kit delivery services  like Green Chef can help you stick to a doctor-approved weight loss strategy and  master fitness-friendly eating  with ease.

The best meal kits can also help you avoid pitfalls like excessive added sugars or high-sodium intake , two big drivers of unhealthy diets in recent years.

"Meal kits provide fresh ingredients that are usually locally sourced with healthier cooking methods and minimal environmental impact," says Jennifer May, principle nutritionist and director of  Sydney City Nutritionist Nutritionist and Food Intolerance of Australia .

You can typically find information on how different companies back up these claims in the "About Us" section on their websites. Start there when looking for truly fitness-friendly meal kits , just like we did when putting together our list below.

What is the best meal kit for losing weight ?

Fitness-friendly eating is one thing, but what if you want to drill down and really commit? First off, your doctor is your best resource for planning lifestyle and dietary changes. Beyond that, we know that consistency is key when it comes to losing weight and keeping it off.

The average adult needs anywhere from 1,600 to 3,000 calories per day. Your personal limit is determined by a number of factors, from how old you are to how active your lifestyle is (the Mayo Clinic's calorie counter  can help you narrow it down).

"Meal kits give you more control over the seasoning and nutritional content of your food," May says, "[which] is beneficial for those looking to tailor their diet to specific health needs." Pre-measured seasoning packets, for example, can help you to avoid loading up on sugar with each lean meal. Added sugars are another villain to avoid on your weight loss journey.

Meal kits make it easy to track how many calories you eat per meal. Many of the companies highlighted below serve up plenty of recipes that are high in protein, which can help stave off cravings and keep you feeling fuller longer.

For more, let's take a closer look at several of the most promising meal kit services to help with your healthy eating and weight loss goals:

Top meal kit delivery services for fitness-friendly eating

Many of the companies on this list cater to specialty diets like keto, vegetarian, vegan, or gluten-free. 

"Understand which dietary needs or restrictions you must follow, and understand how to identify those ingredients," says dietitian Anthony DiMarino of the  Cleveland Clinic's Center for Human Nutrition . "If you are following a gluten-free diet, for example, choose foods that do not contain gluten ingredients, such as wheat."

Take a look at the best meal delivery kits for fitness-friendly eating and revamp your eating habits today.

• Best overall for a lean diet:  Green Chef
• Best vegan meals for healthy eating:  Trifecta Nutrition
• Best for a Weightwatchers diet:   Blue Apron
• Best frozen meals for weight loss:   Diet-to-Go
• Best keto plans for healthy eating:   Factor

Most budget-friendly option: Mosaic Foods

Whether you're cooking for one or planning meals for a large family (or somewhere in between), you're bound to get something out of this list of health-conscious and nutrient-packed meal kits. There are organic recipes to bookmark, plant-based dinner options to consider, and wholly organic meals you just  have  to try for yourself.

Below, we break down some of the best meal delivery services you should check out for your health and fitness goals:

Best overall : Green Chef

Green Chef has a lot to offer when it comes to healthy eating. With fully organic meal kits and seasonal recipes that will keep the excitement up as you pick your favorites each week, it's no wonder this company is in the top slot. 

This meal delivery service caters to a number of restrictive diets with flexible meal plans, from plant-based preferences like vegan and vegetarian to keto, Mediterranean, and other diets geared towards weight loss. 

Take the garlic-honey chicken dish pictured here. We highlighted this protein-packed (more than 40g!) meal for its tasty blend of healthy greens and chicken (garlic-honey glazed, of course, because it's the best) that will keep you feeling full after dinner is long over. There are 660 calories per serving, which falls right into the ideal range of 500 to 700 calories per meal for many weight-loss plans.

You may want to go protein-packed when selecting recipes to hit your daily nutrition goals while eating delicious and organic meals each week. Alternatively, you can opt for the "Fast and Fit" option for lean recipes that are a breeze to prepare. Whichever you choose, there are more than 30 unique recipes to look forward to each month.

You're probably asking: "Can this get any more convenient?" 

The answer is yes, because you can set up your preferences, browse recipes and place weekly orders all through your phone with the Green Chef mobile app (available on Android and iPhone). You can also use the app to track delivery, making it easier than ever to plan your week around each and every order. If routine dietary habits are just as important to you as what you eat, then Green Chef is the meal delivery company for you.

First-time subscribers can save 50% off their first box total, plus another 20% off their next eight deliveries, with promo code PY-RK5QM (automatically applied at checkout).

Best vegan meals for healthy eating : Trifecta Nutrition

If your ideal weight loss regimen extends beyond the food you eat, Trifecta Nutrition has you covered with a more personalized approach to fitness-friendly eating. Instead of selecting from certain recipes on your own, with Trifecta Nutrition you're paired with a registered dietitian to build the ideal meal plan from the ground up.

One of the many lean meals you can get started with is the quinoa dish pictured here, with black beans, onions, spicy aïoli, and assorted greens. This vegan offering clocks in at just 430 calories per serving. It's low in protein (21g), but also low in total fat (15g) and sugar (10g), with 0 trans fatty acids.

With the Trifecta app  (available on Android or iPhone), you can track your dietary goals, log workouts, jot down your water intake throughout the day – all the important elements of an active weight loss strategy. You can even learn a thing or two about the science behind weight loss by accessing additional resources through the app.

Trifecta Nutrition rounds out its offerings by helping you to build community with others who are on the same track as you. You can join the Trifecta community and work with an accountability partner. This improves your chances of staying focused with your diet – it's harder to call it quits when you have to share your actions with someone else!

If your health and nutrition goals are less about hardcore weight loss and more about improving your eating habits or trying new and nutritious food, other meal delivery services on this list may be a better fit. But for anyone ready to commit to an effective weight loss journey, Trifecta Nutrition is a great place to begin.

Best for a WeightWatchers diet : Blue Apron

Do you like to gamify your goals? Then Blue Apron might be up your alley. This instantly recognizable meal delivery service not only offers more than 30 flavorful and healthy meals to choose from each week, but also has a partnership with Weightwatchers (who rebranded to WW in 2018) to offer several nutritious, WW-recommended meals each week. 

Meals like the shawarma-spiced cod and arugula salad highlighted here are perfect for highlighting the sheer variety of cuisines available through Blue Apron. This Middle Eastern classic has 520 calories per serving, as well as 36g of protein and 55g of total carbohydrates. 

Track your WW Points as you cook to keep track of your daily and weekly goals. If you have the WW mobile app, you can even scan recipes as you go to log everything in real time. Just look for the WW logo on certain Blue Apron recipes to find delicious meals (each with their own unique points values). 

Every WW meal comes with a full breakdown of nutrition facts and a certain number of WW Points per serving. If you're wondering about adjustments or substitutions, don't: Blue Apron also lists alternate choices (such as substituting salmon for shrimp in the hearty Chimichurri Shrimp meal) and accounts for everything in the nutrition label.

Another fact worth mentioning is Blue Apron's latest offering, prepared and ready meals. These meals come pre-made and can be cooked in as little as 2 minutes, making them great for any types of on-the-go lifestyles. Single-serve, prepared and ready meals include four-cheese enchiladas with rice and vegetables, creamy pesto chicken, and more. Pre-made meal prices start at $10 per serving.

Best frozen meals for weight loss : Diet-to-Go

Sometimes you don't have the time or energy for a home-cooked meal come dinnertime; that's where Diet-to-Go's meal delivery service comes in. It specializes in fresh, fully cooked meals that are made up of locally sourced ingredients. The best part? Every meal comes pre-made and is ready to eat within minutes – no prep (or cookware) required!

For all you plant-based eaters, Diet-to-Go has a diverse vegetarian menu. Vegetarian dishes are reworked versions of the traditional menu counterparts, which means you don't have to worry about missing out on an appealing recipe when making decisions each week. 

One such dish is the stuffed chicken with steamed vegetables, which is pictured here (and our personal favorite). It's so simple, yet tasty and fulfilling – just what you want from a fitness-friend meal! There are just 440 calories per serving, but keep in mind that this option (like many on Diet-to-Go's different menus) is a single serving meal. 

Like Trifecta Nutrition and others on this list, Diet-to-Go centers weight loss and healthy eating in everything it offers. Unlike some competitors, however, Diet-to-Go lets you order anywhere from two to seven meals per week. This way, you can build the perfect meal plan that goes hand-in-hand with your personal weight loss journey.

Right now, new customers can save 20% off their first Diet-to-Go weekly delivery.

Best keto plans for healthy eating : Factor

If fresh and never frozen meals are what you crave, then Factor has the chef-prepared and dietitian-approved recipes for you. Previously known as Factor 75, this is one meal kit company that has something for everybody.

One of the many meals that will have you questioning your love for frozen meals is the jalapeño lime cheddar chicken meal pictured here. This lean dish has 610 calories per serving, as well as some other important ingredients: 4g of sugar, 3g of dietary fiber, and 42g of protein. This can also make for the perfect grab-and-go meal come lunchtime as well as dinner. 

Choose from dozens of nutritious and delicious meals each week that fit with your dietary preferences. You can find macronutrient-packed keto dishes like the devilishly tasty garlic-mushroom chicken thighs with creamy cauliflower rice and garlic green beans, as well as low-calorie and plant-based meals, on curated weekly menus. 

Want to add on a side to your order? Factor makes it easy with light and healthy mini dishes like the sticky pecan pancakes (with toffee sauce if your diet allows). Don't forget to check out the smoothies, too, if your doctor allows them.

Considering switching over to Factor meal kits? First-time customers can save 50% off their first box total, plus another 20% off of deliveries in the following month, so now's the time to sign up if you're interested!

If nutritious and affordable are the two words you're looking for in a meal kit subscription, this last brand on our list might be right up your alley. Mosaic Foods specializes in all-frozen meals that are 100% vegetarian, making this a solid choice for anyone with an active lifestyle and limited time to spend in the kitchen.

This brand's plant-based dinners are split into several categories including veggie bowls, oat bowls, soups, pizzas and family meals. That last category is the saving grace for anyone cooking for a large household, thanks to bigger (and healthier) recipes like a plantain and chorizo bake, eggplant moussaka and veggie pot pie. 

For a meal kit delivery service that focuses on frozen food delivery, Mosaic Foods has an impressive menu with recipes that are a cut above your average frozen dinner fare -- perfect for anyone tired of the same old "protein and vegetable" pairing night after night.

The stand-out feature here, however, is the meal kit company's prices. While most bowl recipes start at $11 per serving, there are plenty of cheaper options such as various soups ($9 each) and breakfast oat bowls ($6) that can be tossed into the mix for a cheaper box total. Plus, those large family-sized meals cost $24 apiece -- but broken down, that translates to $6 per serving, since each family meal counts as a four-serving dinner.

How to pick the best meal kit for your fitness goals

Your first order of business should be to check out a company's list of meal choices. Lean dishes packed with key macronutrients won't matter if you don't like the food! As always, start with your own personal preferences when deciding on a meal kit subscription.

"Look for a meal kit provider that uses a good mix of vegetables, lean protein, and healthy fats," May says, outlining a crucial next step. When it comes to preparation, look for recipes that call for olive oil.

"Ideally you want to be using olive oil – not [another] vegetable oil or sunflower oils." 

Cooking oil is one of those ingredients that isn't always included in your meal kits, so keep a bottle on hand in the kitchen. You'll need it for recipes like the refreshing Mediterranean chicken from EveryPlate (a runner up for best fitness-friendly meal kits with impressively low prices for new, first-time customers).

Look for meal kits that support certain dietary restrictions. If a company offers vegan and vegetarian meal plans, for example, you can count on its commitment to healthy eating being more than just really good marketing.

Some additional factors to consider are:

• Transparency:  You want recipes that show the nutritional value of their ingredients. Knowing how many calories a dish has, and whether it meets your daily intake requirements, is vital to your weight-loss journey.
• Meal variety and substitutes:  Are there numerous recipes that caught your eye right off the bat? Can you easily swap out a meal for a meatless or lean alternative? You want a weekly selection that feels exciting to peruse each week and is easy to customize to match your needs.
• Quick and easy prep times:  A quality that's always important when comparing meal delivery services, the convenience of a hassle-free dinner can keep you on the path of healthy eating. Some companies pack pre-measured ingredients for a light cooking experience while others ship you frozen meals that can be heated up and plated in record time: Both are good.
• Subscription costs:  Don't neglect the price when considering meal delivery services. You want to save money over a trip to the grocery store when going with weekly deliveries, so make sure that a subscription is cost-effective. Figure out how much a delivery service costs per serving for the most accurate comparison.

How certain meal kits support a weight-loss-friendly lifestyle

One of the biggest roadblocks for weight loss is lack of consistency. It can be hard to stick to a restrictive diet week after week. Meal variety can quickly become a chore when you don your own chef's hat and try to cook for yourself. 

This is where meal kits come in. The best meal delivery service will help you to stick to healthy eating habits all year round. Signing up to have hand-picked recipes delivered to your door once or twice a week is a game changer. 

This can free a lot of time previously spent meal planning (or scrolling through a food delivery app, if we're being honest). Meal prepping is also easier than ever with delivery, since you can stock pre-made meals or leftovers in the freezer.

Meal delivery services also take some of the weight off your shoulders when it comes to portion control. Everything is measured out ahead of time and recipes are already chock full of the macronutrients you need to stay healthy.

How we chose the healthiest meal kit companies

Just what kind of diets are we talking about? They may include lots of whole fruits and vegetables, lean proteins, and whole grains. One way to lose weight is to reduce your daily calorie intake; cutting your total calories is easier than ever thanks to the readily available nutrition labels provided by every meal kit company highlighted here. 

For a closer look at how we review products , here is everything we prioritized when reviewing and ranking the best meal kits for weight loss and fitness-friendly eating: 

• Whole ingredients:  We stuck with meal kits that offered health-conscious recipes built around whole fruits and vegetables, leafy greens, and whole grains.
• Nutritious recipes:  If it's nutrient-packed, carb-conscious, or portion-controlled, it's on our list. The best healthy meal delivery services deliver recipes that are put together with the kind of care your body deserves.
• Keto-friendly meals:  A ketogenic diet can be a great to lose weight. A number of meal kit companies serve up multiple high-fat, low-carb meals each week – so they're on the list.
• Diet-specific plans:  Healthy eating looks different for everyone, but certain dietary restrictions (no meat, no processed foods, etc.) can be easier to stick to when you sign up for meal delivery. Our chosen companies have delicious and varied options for fitness-friendly eating, plant-based diets, and more.

Tom Horton is a resident health expert for CBS Essentials, with deep experience in topics ranging from chronic conditions to health-care devices to diet options. He lives in upstate New York, and draws his power from local bookstores, long hikes on a sunny day, and his cat Sammy.

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The Kentucky native has lost over 400 pounds.

Tammy Slaton is getting out there and living her life. The 1,000-Lb. Sisters star just dropped some photos of herself hanging next to a pool with a friend while wearing a bathing suit.

People cheered her on in the caption. “Look at you, girl! That is a JOURNEY 🔥,” one said. “Holy wow! The transformation is incredible! So happy to see how far you have come,” another wrote.

Tammy also looked noticeably slimmed down in a recent series of new photos shared on Instagram . (The Kentucky native had previously documented her journey to undergo bariatric surgery on her TLC series.)

But the 37-year-old is also getting praise for sharing a rare unfiltered photo of herself on Instagram . In it, Tammy and Haley can be seen on a FaceTime call, with Tammy sporting a new pixie cut. “Stay tuned,” they wrote in a joint caption.

Tammy tends to use fun filters in her Instagram photos, making this a big step for her. "This is the nicest picture of you yet!!!" one person wrote. “You loook absolutely gorgeous Tammy!!!!!!” another said.

Tammy has made a lot of lifestyle changes to get to this point. Here’s what she’s shared about her journey so far.

Tammy has lost over 400 pounds on her journey.

Since her series premiered in 2020, Tammy has lost over half her prior body weight. She has dropped 440 pounds, which is down from her highest weight of 725 pounds, she told People last year.

After making some major changes to her diet, undergoing bariatric surgery in July 2022, and subsequently checking into a 14-month weight loss rehab, she currently weighs 285 pounds, per People .

In a since-deleted comment, Tammy shared that she now practices eating "proteins, low carbs, no sugars, no pop, portion control," according to Us Weekly .

Tammy regularly shows off her progress on social media, including a recent TikTok that breaks down how far she’s come.

She’s now able to walk without assistance.

At the start of her journey, Tammy had difficulty with mobility and needed to rely on a walker or wheelchair. But now, she can move around without aid, and no longer needs an oxygen tube to breathe.

“One of the big changes that I have gone through this past year is probably small to most people, but for me it was huge,” Tammy told People . “Just being able to walk without a walker or be pushed in a wheelchair, and no oxygen. I don't even sleep with it at night anymore.”

Tammy also said that she’s now able to sit in the front seat of a regular vehicle and can fasten the seat belt without using an extender. “What seems minor to some people is giant for me,” she said.

Tammy can now fly on an airplane.

She shared in a January episode of 1,000-Lb Sisters that she took an extra precaution for a flight to make sure she would be able to board the plane by buying two side-by-side seats. But when she sat down, she learned that she could fit into one seat.

Tammy said that she was “comfortable” in her seat and that she was able to buckle her seatbelt. "I was kind of surprised that I didn't need both seats that we paid for,” she said.

She’s grateful for her new “quality of life.”

Tammy is happy with how her life has changed. “My quality of life has changed so much,” she said in a February TikTok . “Before I went to rehab, I was bitter, unhappy, very super suicidal, depressed, and just mean. Everybody hated me…and they still do…I had this I don’t care attitude back then. I still do, but it’s not as bad. I’m working on myself still.”

Tammy also said that she’s able to appreciate life more, and is now treating herself and others better in the process. “I have personally seen a lot of growth in how I treat people and my family,” she said. “Just my attitude and how happier I seem. I smile a lot more.”

Tammy also revealed in that video that she was able to enjoy a recent trip to Disney World. “I actually got on rides, and I rode in a hot air balloon,” she said. “I wouldn’t have been able to do any of this two years ago…I’m just giving myself a pat on the back for achieving something. Getting the weight off and living."

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In another video from the same month, Tammy shared that she’s planning to get skin removal surgery at some point, but doesn't know exactly when. “My ‘chin flap’ is not a chin flap. It’s literally excess skin and yes, it will go away when I get skin removal surgery,” she said in a February TikTok . “I cannot answer, before anybody asks, when I’m getting skin removal because I don’t know.”

She encourages kindness online.

In that same video, Tammy called out people for making mean comments about her. “Can’t I live my life without y’all judging me, making fun of me for every little freaking thing?” she said. “I can’t duet a friend without y’all thinking I’m trying to bang them. I can’t be happy and smile without y’all judging me because my teeth are missing.”

Tammy then encouraged people to be kinder to others. “You don’t understand what people are going through,” she said. “I’m very insecure. I hide it because I don’t want people to think I’m weak and I truly am weak. And calling me a turkey or talking about my face and my teeth it bothers me. I’m human.”

She added, “I just want people to realize that hating is not okay.”

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Navigating the Journey: Emily Simpson Weight Loss 4 Strategies

Introduction to emily simpson’s weight loss journey.

Emily Simpson, who became a breakout star of the Bravo TV reality series The Real Housewives of Orange County, has made headlines with her dramatic weight loss, much of which she sustained while on air. She has proudly shared her struggles and triumphs during her weight-loss journey with the world.

Her motivations for weight loss were dual from the very beginning: to improve her physical health and overall quality of life. Battling with weight that not only affected her self-esteem but daily activities, Emily took back ownership of her health to set an example in a very public way. Weight loss is not just skinny people looking in the mirror – it’s reclaiming energy to live a vibrant life in front of and behind the camera.

Dealing — like, probably, everyone else — with the dual imperatives of living a busy life and losing weight, Emily took on her weight loss in a holistic way with both physical and mental health objectives in mind. Emily has been very vocal about the hard work of managing diet and exercise alongside her work as a mother, wife and television personality, making her success all the more admirable.

In the next section, we will detail the specific techniques that Emily utilised – from her specially-designed diet and diverse exercise programme to her lifestyle changes and professional help – to both lose weight and achieve a long-term shift towards a healthier way of living that can serve as a guide for anyone seeking to do the same.

Strategy #1: Customized Diet Plan

This was largely because she used a diet built especially for her body and her lifestyle. Emily Simpson would not have lost so much weight on a purely random diet of fruit, stationery and half-empty tubs of delicious-smelling shaving gel. It needed to be tailored to her body, lifestyle and weight loss goals . She worked very closely with nutrition experts.

Personalised nutrition: I crafted Emily’s diet plan based on her specific nutritional needs, which were deduced from her metabolic rate, activity level and medical history. I conscientiously distributed the macronutrients – proteins, fats and carbohydrates – in a manner that would satisfy her body’s energy needs while still encouraging fat loss.

Emphasise Whole, Nutrient-Rich Foods: Of course, a major component of her diet was whole, nutrient-rich foods. Emily began eating more vegetables, lean proteins such as chicken and fish, whole grains, and healthy fats such as found in avocados and nuts. This helped her cut back on total calories as well as to get the maximum benefits from her meals, which is essential for sustaining energy and health.

Portion Control: In addition to what Emily ate, how much and when she ate were also important parts of her diet plan. She was put on a portion-control programme in order to learn how to eat in a way that kept her from overeating. She was also put on a meal timing plan. This enabled her to eat several small meals spaced evenly throughout the day, which helps with preventing blood sugar spikes, cravings and hunger, all of which can be barriers to long-term weight loss.

Flexibility And Versatility: By including different foods and flavours to keep her diet interesting on a day-to-day basis, she avoided the boredom that can cripple diets. It also meant she was consuming a broad range of nutrients. This, too, made her diet more powerful.

In this small but telling way, Emily Simpson’s attitude to losing weight shows that success relies on being individual-oriented. When the challenges of following a particular diet make it tough to stick with, tailoring your plan to your needs and preferences increases the chance that you will stay motivated. It helps you to stay on the plan long enough to lose significant weight, and can help to set you up with an understanding of how to eat healthfully for life, beyond weight-loss mode.

Strategy #2: Regular and Diverse Exercise Routine

It was also due to consistency. How she felt was a massive motivator in her journey, and one. What helped her sustain her weight loss efforts? Growing up in Vegas as a competitive athlete, she understood the importance of physical activity not just for weight los s but for improving her health. So, she varied her workout routines both in duration and workouts.

Variety in Exercises: Emily added variety to her exercise routine. This was a critical component of her success, and aimed to prevent what is openly called ‘plateauing’ — a condition in which the body adapts to the same workout, so it stops burning as many calories and gets stronger in the parts that are worked, leading to reduced results and an increased risk of injury. Strength Adaptations: Her exercise schedule included cardio, strength training and flexibility-focused exercises such as yoga and pilates. This fostered good cardiovascular health and burning of calories, and built muscle so that she gained more calorie-burning metabolism. Flexibility Adaptations: This schedule also built flexibility, lengthening muscles for increased range of motion and injury-prevention.

Structured workouts: Emily knew that structured workouts were helpful for executing and benefiting from workouts, so she set up a routine where she went to the gym three times per week under the supervision of a fitness expert who helped her work out and do exercises correctly. The support and accountability that came with this style of exercise helped Emily feel enthusiastic and have confidence that she was committing herself to a sustainable exercise routine.

Home Workouts: Emily adopted another technique to maintain flexibility, which was to do home workouts when she couldn’t get to the gym. Home workouts are often bodyweight exercises, online fitness classes, or workout routines that don’t require equipment, so Emily’s fitness progress was never too negatively impacted.

Activity During the Day: Emily also started participating in more physical activity during the non-workout portion of her day. Taking the stairs at work, going for walks with friends during a break, and even playing outside with her kids – these types of activities also contributed to higher levels of physical activity, each one adding up to greater increases in overall fitness and fat loss, helping her to reach her goals.

In addition, Emily Simpson specifically mentions how her commitment to a wide variety of activities, including a regular running schedule, had a significant impact on her weight loss. This shows that combining variety with physical activity as part of one’s daily life was vital for her to both lose weight and become physically fit.

Strategy #3: Lifestyle Adjustments and Accountability

In the case of star Emily Simpson from the TV show Real Housewives, it was her commitment to lifestyle changes and high accountability that made her weight loss possible and sustainable. All of these strategies are important in creating an environment conducive to positive health changes and sustainable weight management.

Large-scale Lifestyle Modifications: Viewing health in a wide context, she adopted large-scale lifestyle modifications that went far beyond exercise and nutrition. High on her List of Things to Change was sleep quality, because it underpinned metabolic and appetite regulation, helping her maintain more adequate energy levels throughout the day, so that she had the stamina to exercise and work.

Manage stress: Stress is a major predisposing factor for obesity; when you’re going through a difficult period (a bad day, a conflict with your spouse, a huge work project, moving across the country, your dog getting sick) your body releases stress hormones, promotes appetite, and tells your body to store more fat. Those burritos? Nothing but comfort. Coping with stress through mindfulness and meditation not only helps manage daily pressures but also keeps you mentally strong. A week after her second week of outpatient detox, Emily weighed herself, noticed a 2-pound loss, and declared profound happiness.

Accountability Mechanisms: Public accountability things can be a great motivating tool. By having this public accountability of reaching a certain weight and displaying it on social media, people kept Emily accountable, she was able to help encourage others, and she reframed what she was doing so that it helped her persist.

Solidarity from Personal Networks: In addition to the pressure of public accountability, Emily had access to strong social support within her personal network of friends and family. She reported that she was ‘held accountable’ by people whom she had made public promises to her health and fitness goals. Their constant encouragement, reminder texts, and expressions of pride in her progress made her workouts and healthy meals seem less like onerous obligations and more like enjoyable or fun activity. Much of what she was able to accomplish donating to charity—and hence much of the long-term success of her health program—resulted from the availability of public accountability facilities and social support mechanisms in her personal network.

This lifestyle change and the use of accountability appears to have put Emily Simpson on a sustainable path. She ceased to lose weight and her trajectory leveled out, but what I loved was that her fluctuation was downward rather than up. She changed her lifestyle so steadily that she lost weight and was able to keep it off. An asterisk in a patient’s chart indicates obesity.

Strategy #4: Professional Guidance and Support

One key to her success was relying on others to help her, particularly experts who could speed up her process and improve her outcome. She hired professionals to help her do it right.

Input from Dietitians and Nutritionists: When I worked with Emily on her weight loss goals, she enlisted the help of dietitians and nutritionists to help her construct meal plans that were both geared towards dropping weight and also ensured she ate adequately, getting the essential nutrients and vitamins she needed to feel her best. Not only that, but together we constructed strategies for planning meals, building portions and eating foods that would make her feel fueled, energised and vibrant.

Support from Personal Trainers Emily also hired a trainer to work with her. This expert offered guidance regarding the correct execution of her workouts in the gym and helped to design a workout programme that would provide maximum benefit for each of her gym sessions, ensuring that her efforts would be optimum. When a person begins a fitness programme, events such as injuries can occur if the exerciser’s technique is poor. Furthermore, it’s essential for a fitness practitioner to know how to track their exerciser’s progress because, when it comes to losing weight, individuals often get discouraged when scores such as resting heart rate or body fat readings don’t improve at what they deem to be a reasonable rate. It is the role of the personal trainer to keep track of these objective measures of success and, if they improve, to demonstrate to their client that all of their hard work is paying off in terms of weight loss and bodily improvements.

Wellness Coaches Who Promote Holistic Health: In addition to the medical staff, Emily worked with wellness coaches who helped her with other health goals, such as stress management and sleeping more soundly. These coaches gave her the support she needed to stay connected and motivated, and helped her to build the healthy habits that worked for her life.

Regular Monitoring: With regular check-ins with these professionals, Emily could be monitored to see how she was doing, which could be adjusted as she gained or lost weight, and as her body changed and her food preferences evolved. This episodic tweaking was necessary in order to keep her moving forward towards her optimal weight and health goals.

Emily Simpson was fortunate enough to allow herself to be aided by experts – in this case, fitness trainers and dieticians – which helped her to lose weight and keep it off. If dieting is hard, especially on your own, then I’m more than grateful that expert knowledge and individual attention are available to me. The journey to a healthy weight and sustainable self-care becomes far more achievable when we allow others to assist us.

Strategy #5: Mental Health and Support Systems

‘Losing weight was such an important part of having strong mental health, and being able to reach out for support.’ For Emily Simpson, the process of losing more than 200 lbs weren’t mutually exclusive from maintaining mental health or support networks. These were facts she knew from research, but that proved true in her lived experience.

Development of Mental Resilience: Emily knew that sustainable weight loss goes well beyond physiologic adaptations, and involves mental resilience. Therefore, she performed activities that she knew relaxed her body and improved her mood, such as meditative breathing, regular outdoor walks, dance classes and hitting the treadmill. These activities helped her manoeuvre through the psychological stresses of dieting and constant media attention, and kept her in a relaxed but conscientious and focused state.

Therapeutic Support: Given that an individual can experience various psychological challenges as she progresses in her weight-loss journey (eg, changes in self-perception, increased vulnerability to emotional eating), it’s crucial that Emily seek out additional support through regular sessions with a therapist trained in eating behaviours and body image issues. Learning to navigate the emotional aspects of weight-loss and to successfully maintain a positive self-image are important skills that can only be practised with the help of an expert in this area.

Harnessing A Supportive Community: In addition to professional therapy, Emily also leveraged the power of community: she joined support groups and online forums to discuss with others the difficulties of her journey and to cheer when she achieved those difficult goals.

Family and Friends as a Support System: Emily had her family and friends support network to help her stay motivated towards her weight loss goal . Additionally, these people often hang around with Emily, or she hangs around with them, doing fun activities that are extremely healthy. They keep it fun so that she can’t get bored doing it, and they can keep each other accountable. They’re always there to cut the guilt-trip if she ever feels like being tempted, they never let her quit if she’s ever feeling unmotivated…

Because it really takes addressing mental health and getting those communities around you, and – because she was having the toughest time cracking 150 lbs. – she finally got back on board. She was doing really great. This woman was planting the seeds for the life and health she wanted. She would always come to me when she had to do something that really scared her, to tell me about it and be afraid of it … But by being able to plant those seeds, by addressing her mental health, by cultivating a supportive community, she was able to navigate the weight-loss process in an extremely resilient and positive way. She was able to maximise the ways in which she could grow healthier and stronger in body, mind and spirit. And her story underscores the importance of mental health and community to losing weight, and to maintaining it over time.

Conclusion: Key Takeaways and Inspiration for Others

This year former stalwart of the Orange is the New Black programme, Emily Simpson , wrote a weight-loss blog for the Happy Healthy Mama website, which showed just how well a combination of stalwart effort, as well as a psychological and support strategy, can work.

Summarizing Effective Strategies:

Individualised approach to Emily’s eating: Holly’s tailored approach met Emily’s macro and micronutrient needs for weight loss and all-around health.

Variety in her routine:

keeping her body involved with lots of different types of exercise challenged her physically and kept her exercising independently to the age of 100. This was a major factor in her maintenance of physical fitness to the end. As well, variety prevented her from getting bored.

Lifestyle Adjustments and Accountability: Broad lifestyle changes and accountability from public reporting helped her keep on track and stay motivated.

Professional assistance:

under the guidance of a dietitian, personal trainer and wellness coach, Emily was able to maximise and best-incorporate her weight loss efforts for sustainable and safe results.

Mental Health and Support Systems: She took steps to prioritise her own mental health and benefit from her large support network to help her survive it.

Encouraging Others:

Emily Simpson’s story draws from her own experience with weight loss t o offer greater hope for those who are starting out on their own weight-loss journey. Overcoming the odds to shed hundreds of pounds, Simpson’s story encourages the idea that mindset, strategy and the right support can set us on a path to health for the duration. Trying to envision the healthy self, and making sure that the journey to get there is both well supported and not exclusively results-oriented, can help make the decision to improve one’s health less daunting over the long term.

Ultimately, Simpson’s efforts – and successes – exemplify ways that people can manage their health and care for their bodies by remaining steadfast and staying the course. Simpson believes that her tone of voice and appearance reflect her love for aiding others and affirms that anyone can reach their goals if they do the required homework. ‘I hope that my story inspires people to begin their weight-loss journey,’ she says.

FAQs: Common Questions About Emily Simpson Weight Loss

Q1: What were the key factors in Emily Simpson’s weight loss success?

A1: Emily Simpson lost weight as she followed a diet plan customised to her needs as well as a diversified workout plan, behavioural modification strategies, support and guidance from a trainer, as well as a strong drive to improve psychological well-being. She went about losing weight by finding ways to improve her physical and psychological health.

Q2: How much weight did Emily Simpson lose?

A2: The precise number of pounds Emily Simpson has lost varies with the telling, but she has shared public milestones of her health progress, evidencing her commitment.

Q3: Did Emily Simpson follow a specific diet?

A3: Yes, as this woman was specifically tailored to Emily Simpson, who is very active but doesn’t enjoy being on a diet. In order for her to stay healthy and lose weight, she needed to have a well-balanced plan with sufficient macronutrients and lots of nutrient-dense foods.

Q4: What types of exercises were included in Emily Simpson’s workout routine?

A4: Subject engaged in cardiovascular exercise (eg, step aerobics, Thigh Master, treadmill, stair mill, swimming, or cycling), strength training (ie, elastarcs or weights with slow movements), and stretching and breathing exercises such as yoga, Pilates, and deep-breathing relaxation tapes. These interventions provided flexibility and strength training, but the combination of weight loss via diet and regular exercise added the increased flexibility to build muscle strength that comes from improved aerobic efficiency and endurance.

Q5: How did Emily Simpson manage the psychological challenges of weight loss?

A5: Mental-health concerns are not something we can simply ignore; so Emily Simpson paid special attention to them, building a repertoire of stress-management tactics (attending yoga classes as often as possible, for example), seeking professional counselling (with a psychologist) when she felt the need, and developing an extended support system. These became her weapons of choice in battling emotional and psychological issues.

Q6: What role did professional guidance play in her weight loss journey?

A6: Emily couldn’t have done it without professional input. She had to surround herself with dietitians, personal trainers and wellness coaches to offer specialist advice (and make sure that the regimen was weighed down with sufficient side dishes), support with the more trying changes to her lifestyle that she had to make, and help get her through those ‘I can’t go on anymore’ moments.

Q7: How has Emily Simpson maintained her weight loss?

A7: Emily Simpson managed to keep off the weight she lost by sticking to the healthy habits she formed along the path. She still eats mindfully, continues to exercise on a regular basis, and stays connected with a supportive network.

These FAQs reflect the wide-angle strategy Emily Simpson used to lose weight, providing insights that can help you – if you also want to lose weight – get moving in the right direction.

Related Topics for Emily Simpson Weight Loss

• “Exploring the Nutritional Strategies Behind Emily Simpson Weight Loss”
• “The Impact of Strength Training on Emily Simpson Weight Loss”
• “Cardio Workouts that Contributed to Emily Simpson Weight Loss”
• “Mindfulness and Mental Health: Lessons from Emily Simpson Weight Loss”
• “How Accountability Aids in Emily Simpson Weight Loss Journey”
• “Role of Professional Guidance in Emily Simpson Weight Loss Success”
• “Balancing Macros: Dietary Insights from Emily Simpson Weight Loss”
• “Incorporating Flexibility Training in Emily Simpson Weight Loss Regimen”
• “The Psychological Journey of Weight Loss: Insights from Emily Simpson”
• “Sustainable Health Changes Inspired by Emily Simpson Weight Loss Story”

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1000-lb Sisters ' Tammy Slaton Shares New Photos Amid Weight Loss Journey

1000-lb sisters star tammy slaton posted new selfies as she continues her body transformation and received praise from fans as well as her own doctor..

Tammy Slaton 's latest photos documenting her  weight loss  transformation have earned her praise from fans and even her doctor.

The 1000-lb Sisters  star, who has lost more than 400 pounds in the two years since undergoing bariatric surgery and spending time at a weight loss clinic, recently shared a bunch of new selfies on Instagram. And among those gushing over the April 15 pics was her surgeon, Dr. Eric Smith , who commented on a post of Tammy and her new cat Chocolate, "You are killing it!"

The 37-year-old also received kudos from a slew of fans. "Yas girl check them collarbones. Looking good sis," one person wrote, while another commented, "Holy neck bones!! You look great girl!! So proud of you!!"

Tammy—who has documented her weight loss journey on 1000-lb Sisters —shared in December that she weighed 285 pounds, down from her starting point of 717.

TLC has since shown the star undergoing new experiences she felt more comfortable trying after slimming down, such as sitting in the front passenger seat of a car  for the first time in almost 20 years and  traveling on a plane  for the first time ever.

"When I actually got on the plane and sat down and was comfortable," Tammy said, "I was kind of surprised that I didn't need both seats that we paid for."

View this post on Instagram A post shared by Tammy Slaton (@queentammy86)

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It's not the only way her quality of life has improved since the start of her weight loss journey. "Before I was in rehab, I was bitter, unhappy, very super suicidal, depressed and just mean," she said on TikTok in February. "I had this 'I don't care attitude' back then. I still do but it's not as bad. I'm working on myself still."

Tammy continued, "I try not to let things get to me anymore like they used to."

Keep reading to for an in-depth look at her weight loss journey:

Sharing Her Journey

Since 2020, TLC viewers have watched Tammy Slaton 's journey on 1000-lb Sisters . She underwent bariatric surgery in mid-2022 and since then, fans have continued to witness her transformation on TV and on social media. As of December 2023, she has lost 440 pounds and weighs about 285.

Summertime Style

The reality star shared a snap of herself in a floral print dress on Instagram in June.

Squad Photo

That same month, Tammy posted a group photo with her brother Chris Combs and YouTuber Chelcie Lynn .

A Heartbreaking Loss

On July 1, Tammy mourned the death of her husband Caleb Willingham . "Rip sweet angel you will forever be missed and loved so much," she wrote on Instagram alongside throwback photos, "thank you Caleb for showing me real love and happiness."

Mirror Selfie

Tammy stopped for a series of bathroom selfies, shared on Instagram Aug. 25.

Posing in Jeans

Tammy proudly posed for an Instagram selfie in jeans Oct. 18.

Tie-Dyed Style

Tammy posted this video on TikTok in January 2024.

"Killing It"

After she shared new selfies in April 2024, her weight loss surgeon, Dr. Eric Smith , commented, "You are killing it!"

Great Cat-titude

Tammy included in her update a pic of herself with her cat, Chocolate.

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Jon Gosselin Gives Update on Weight Loss Journey and His Plan to Propose to Stephanie Lebo (Exclusive)

Jon gosselin gives update on health journey and future with girlfriend stephanie lebo (exclusive), 'mufasa: the lion king' trailer no. 1, 'welcome to wrexham's ryan reynolds and rob mcelhenney say hugh jackman is jealous of their bromance, 'spider-man: across the spider-verse' live in concert tour dates announced, 'dance moms' stars react to first et interview (exclusive), 'dance moms' stars share where they stand with abby lee miller (exclusive), 'dance moms' chloe lukasiak on abby lee miller and trauma she says she endured (exclusive), 'dance moms' paige and brooke hyland on getting closure from reunion special (exclusive), miranda lambert shocks stagecoach with surprise reba mcentire appearance, joey king reveals her favorite track from taylor swift's 'ttpd' (exclusive), jax taylor and brittany cartwright give update on where their relationship stands (exclusive), mike myers says there's 'absolutely' more story to tell in a possible 'austin powers 4' (exclusive), nicole kidman beams over daughters' rare appearance at her afi honor (exclusive), colin jost's best white house correspondents' dinner jokes, 'rhoc' alum taylor armstrong reacts to shannon beador and john janssen-alexis bellino romance drama, why da'vine joy randolph has her awards season trophies packed away (exclusive), joe alwyn 'not in touch' with taylor swift following 'tortured poets' release (source), anthony ramos & reba mcentire on getting emotional over 'the voice' singers' 'heartbreaking' stories, matthew mcconaughey makes rare red carpet appearance with all 3 kids, jon bon jovi is leaving another tour ‘up to god’ as he recovers from vocal cord surgery (exclusive), king charles returning to royal duties amid cancer battle, the dad of eight said he is feeling great after losing a considerable amount of weight since recommitting to his health goals..

Jon Gosselin says his weight loss journey is coming along nicely and that a proposal to his girlfriend, Stephanie Lebo, may come sooner than she thinks. 

Speaking from the grand opening of the Beverly Hills Rejuvenation Center in West Hollywood on Thursday, the 47-year-old dad of eight told ET's Brice Sander that his plan to shed weight before popping the question to Lebo, 36, is paying off. As for how and when the proposal will happen, Gosselin is keeping his lips sealed. 

"I can't tell you because she's probably going to watch this. So it's -- everything's like a big surprise," he said. "I've lost like 32 pounds, so, you know, I feel pretty good about it... I want to do further. So, I know when I'm going to propose." 

Gosselin -- who is working with the Beverly Hills Rejuvenation Center's health and wellness program on his fitness journey and attended the event as the party's DJ -- told ET earlier this year that after more than two years of dating Lebo in private, he was finally considering putting a ring on it.

Since that interview, he said the questions about when he will get on bended knee have only ramped up, giving him -- and her family members -- a hilarious opportunity to egg Lebo on. Despite the jokes, he knows that she is a part of his future and that a proposal is coming down the pike soon. 

Gosselin shared, "I've always wanted to be with someone who's supportive and I love her to death and my kids love her, too. So, I mean, I'm not getting any younger."

In a candid conversation with ET back in February, the former TLC star opened up  about his health and potential wedding bells , which is when he first shared that getting down on one knee is more a "matter of when" than an "if." At the time, Gosselin said that he just wants to feel and look his best for both the proposal and the wedding.

"I love Stephanie and I have future plans with her, but I want to be in maybe the best shape of my life," he shared. "She loves me for who I am, dad bod or whatever, but in my mind, you know, we all see ourselves as 25 and fit... that's where I wanna be."

"I have plans," he added of what his future with Lebo could look like. "We have a house together... but I want to get this figured out, my health."

After he quit his day job to pursue his dream of being a DJ, Gosselin previously told ET that he let himself go. The situation only worsened, he said, by being in a healthy relationship where he felt comfortable enough to gain weight. 

"I just got complacent with my health," he said at the time. "I'm in a comfortable relationship. I love my girlfriend, Stephanie. We just eat whatever we want, do whatever."

Determined to change both his physical appearance and overall health as someone with a family history of heart disease, Gosselin recommitted to his health goals and devised a plan to cut body fat and improve his wellness. 

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