Advertising
Advertising

Healthy Weight Loss Tips From Women Who Have Lost 100 Pounds

Healthy Weight Loss Tips From Women Who Have Lost 100 Pounds

If you think losing weight is tough right now, imagine you needed to lose over 100lbs. In actual fact, there’s no shortage of unbelievable weight loss success stories to draw inspiration from.

You’ll be pleasantly surprised to know, many of them managed to lose weight healthily. Without going under the knife, crash course diets, expensive supplements or magic bullets. Instead, they made realistic lifestyle changes and never gave up.

Wherever you’re starting at now, if these women did it, so can you! Here are 5 real-life case studies to spur you on and 15 personal tips to help you reach your own goals.

Tanisha Shanee Williams (30) From Brooklyn, New York

gallery-1434118470-shanee
    Credit: Tanisha Shanee Williams

    1. Don’t Bring Unhealthy Treats in the House – If don’t have unhealthy snacks within easy reach, it becomes virtually impossible to fall off the bandwagon. This simple act will help free you from terrible temptations.

    Advertising

    2. Learn How to Spike Your Motivation – It’s normal for motivation to rise and fall. To ensure you always make great progress, you’ve got to spike your motivation when it’s lacking. For example, if you don’t feel like going to the gym, look to your favourite source of inspiration, remind yourself how far you’ve come or play music to get you in the zone!

    Sarah Lugger (36) From Oxford, Michigan

    gallery-1434118024-sarah
      Credit: Sarah Lugger

      3. Go Out For Light Activity At Lunchtime – Eat a light lunch and get out for a stimulating walk every lunchtime. It keeps your metabolism ticking over and boosts digestion, especially if you work an office/seated job. A brief walk in the fresh air for 15-30 minutes every day soon adds up.

      4. Keep Healthy Snacks Close By – For those moments when you’re feeling peckish, grab a handful of healthy fruit, vegetables, seeds or nuts.

      5. Split Larger Meals With Friends – You can lose weight healthily while still going out for dinner on the town once in awhile. One easy trick to prevent overeating is eating a healthy snack before dinner, then share your meal with a friend.

      Advertising

      Shanna Fichera (28) From Camarillo, California

      gallery-1434118240-shanna
        Credit: Shanna Fichera

        6. Be Realistic and Determined – Your current habits are not helping you get where you need to be so you’ve got to change them. For example, you may love cola and other fizzy drinks, but they are loaded with calories and other nasties that hold you back. Be honest with yourself, swap it for a hydrating glass of water 95% of the time.

        7. Make Small Changes and Stick to Them – Focus on making gradual healthy changes you can stick with for the long run. Consistency is the key, just imagine the opposite of the snowball effect!   For example, slowly swapping out meals/drinks for healthier alternatives, or tapering down portion sizes.

        8. Don’t Be Disheartened By Plateaus – It’s tempting to feel defeated and discouraged when progress stalls. Just remember, it’s your ability to continue during these times that overcome these blips.

        Stephanie Aromando (28) From Sandyston, New Jersey

        gallery-1434118158-stephanie
          Credit: Stephanie Aromando

          9. Prep and Cook Food in Advance – Often, unhealthy eating habits comes down to convenience. So by prepping your own delicious, healthy meals in advance you can eliminate this excuse forever.

          Advertising

          10. Boost Your Daily Water Intake – Staying properly hydrated is not only crucial for health, it greatly supports weight loss and appetite control. If it helps, fill a large 1 Gallon jug and make sure it’s finished by the end of the day.

          11. Start Lifting Weights – Cardio certainly has its place, but lifting weights is a great way to lose weight healthily. It keeps your muscles from wasting away and burns far more calories than going for a jog!

          12. Have Cheat Meals Not Cheat Days – In order to sustain a healthy lifestyle, the occasional indulgence is essential. Consider having a cheat meal once or twice per week maximum, but don’t fall into the trap of having a cheat day!

          13. Keep Your Diet Simple – Choose a selection of healthy foods you like and stick with them. Keep a good balance of lean proteins such as chicken, eggs and turkey, complex carbohydrates such as oatmeal and sweet potatoes, healthy fats such as avocados and coconut oil and leafy green vegetables.

          Advertising

          Alyssa Ann Heidemann (31) From Sioux Falls, South Dakota

          gallery-1434117940-alyssa-2
            Credit: Alyssa Ann Heidemann

            14. Start Cooking Healthy Meals at Home – You don’t need to become a master chef to cook nutritious, tasty meals at home. Your example, could bake a salmon steak with olive oil, or prepare BBQ style turkey with vegetables. You’ll no longer be trapped by any menu’s healthy options list.

            15. Control Refined Carbohydrate Intake – For every meal, focus on getting protein and healthy fats, then filling up on vegetables. Restricting your intake of refined carbs such as rice, pasta, bread, you’ll greatly reinforce weight loss efforts.

            Featured photo credit: Shanna Fichera via cosmopolitan.com

            More by this author

            How to Make Learning Fun for Adults 3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned

            Trending in Exercise

            1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on July 13, 2020

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            Now is as good a time as any to focus on getting your body into the best shape possible.

            Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

            Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

            In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

            What’s so special about this workout routine for men?

            There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

            Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

            It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

            Advertising

            With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

            Beginner full body workout routine

            To start with, we’ll be taking a look at a beginner workout routine.

            This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

              Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

              Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

              Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

              Intermediate workout for men

              This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

              This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

              Advertising

                Day 1: Chest, Shoulders and Triceps

                Chest

                Triceps

                Shoulders

                Day 2: Back and Biceps

                Back

                Biceps

                Day 3: Legs

                Quads, Glutes and Hamstrings

                Calves

                Advertising

                Day 4:  Shoulders, chest, and Triceps

                Chest

                Triceps

                Shoulders

                Note:

                Every second week superset bench press and dumbbell flys.
                Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                Day 5: Back and Bis

                Back

                Biceps

                Advertising

                Advanced Workout Routine For Men

                Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                  Day 1: Chest & Back

                  • Barbell Bench Press – work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Incline Dumbbell Press – 3 sets of 6-8 reps
                  • Dips – 3 sets of 6-10 reps
                  • Pullups – 3 sets of 5-8 reps
                  • Pendlay Rows – 3 sets of 6-10 reps
                  • Pulldowns – 3 sets of 6-10 reps

                  Day 2: Legs

                  • Squats: work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Leg Press – 3 sets of 6-10 reps
                  • Stiff-Legged Deadlift – 5 sets of 5 reps
                  • Hamstring Curls – 3 sets of 6-8 reps
                  • Calf-Raise – 5 sets of 10 reps

                  Day 3: Shoulders & Arms

                  Day 4: Rest

                  It’s your rest day. Rest your muscle to prepare for the next round of training.

                  Day 5: Chest, Shoulders, & Triceps

                  Day 6: Back & Biceps

                  Day 7: Legs

                  Final Thoughts

                  So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                  Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

                  More Fitness Tips

                  Featured photo credit: pixabay via pixabay.com

                  Read Next