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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

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    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.

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    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

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      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.

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      Shanna Fichera (28) From Camarillo, California

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        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

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          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.

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          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.

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

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            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

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            Published on May 3, 2019

            8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

            8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

            Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

            How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

            If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

            If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

            How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

            To have a game-plan and know exactly what is going on inside your body.

            Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

            The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

            If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

            I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

            Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

            1. MyFitnessPal

              When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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              MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

              Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

              Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

              While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

              If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

              Get MyFitness Pal here!

              2. Fitbit

                I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                Get Fitbit here!

                3. MapMyRun

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                  This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                  If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                  Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                  MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                  Get MapMyRun here!

                  4. Zombies, Run!

                    Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                    ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                    This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                    And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                    Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                    Get ZombiesRun here!

                    5. Prepear

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                      Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                      Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                      With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                      Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                      Get Prepear here!

                      6. Strava

                        If walking is your health resolution, this one might be for you!

                        Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                        This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                        Get Strava here!

                        7. Aaptiv

                          If you find yourself at the gym and not sure what to do, then this app might be for you.

                          Aptive gives you workouts to do and instructs you how to do them.

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                          While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                          The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                          Get Aaptiv here!

                          8. Freeletics

                            Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                            Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                            You will be surprised at what a great workout you can get without any equipment.

                            That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                            Get Freeletics here!

                            The Bottom Line

                            These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                            Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                            Featured photo credit: Marion Michele via unsplash.com

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