10 Tips from Women Who Did It
Updated: Mar 3, 2019
One thing is certain, not all weight loss diets or eating habits work the same for every person. Below are some simple tips that worked for women just like you!
1. Start small. "I began walking or jogging for 15 minutes a day. I worked up to 30 minutes, and then increased it again. It was a very gradual process."
2. Don't give up when your weight loss plateaus. "I remember hitting the first plateau and feeling so defeated, but you have to push through and keep putting in the effort for your plan to work. You can't get discouraged."
3. Be realistic about which habits need to go. "When I was heavy, I'd eat French fries every single day, plus carbs at almost every meal—like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn't conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!"
4. Find a healthy meal you like, and eat it all the time. "In college, I researched the food available in the dining hall to find the healthiest options, settling on a turkey sandwich on whole-wheat bread with mustard. I ate that for most lunches and dinners—and I was so focused on achieving my goals that it didn't even feel repetitive."
5. Start with one small change. "I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water—no sugary drinks!—for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."
6. Make your old favorites healthier. "I've always loved burgers and fries, so I also started making healthier versions of foods that were familiar to me, like turkey burgers with wheat bread and sweet potato fries."
7. Swap out snacks that don't serve you. "I used to snack on chips, candy bars, and other junk food throughout the day, but now I [make healthier choices] six times a day. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2 (a lower-fat peanut butter), and low-fat string cheese."
8. Order smarter salads. "I cook most of my meals at home now but make healthy choices at restaurants like Applebee's if I go out. For instance, while I used to eat tacos, burgers, fries, and shakes, I now have salads without croutons and ask for a low-fat dressing on the side."
9. Move during your lunch break. "During my lunch, I'll walk on the treadmill at work or outside for 30 to 40 minutes."
10. Lift weights to lose weight. "While cardio has helped me burn fat, power-lifting has been such a huge part of my success. Lifting heavy weights with a trainer really helped me sculpt my body. After about four months of training, I was able to squat holding 360 pounds—25 more than I weighed when I began my weight-loss journey."
11. Always move, even on rest days. "I work out six days a week and take an active rest day once a week, when I hike or take a yoga class."
12. Don't use exercise as an excuse to eat poorly. "When I began my journey, I decided that I didn't want to "ease" into a healthy life. I immediately cut out all the unhealthy foods I was eating so I wouldn't use my fitness program as a license to continue to eat poorly under the guise of, "Well, I'm working out, so it's OK."
The most important tip to follow if you are unhappy with your current weight, START TODAY and shape your lifestyle into healthy habits you can be proud of.
For more information or guidance on where to begin, CLICK HERE.