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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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            Last Updated on September 4, 2018

            How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

            How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

            Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.

            Avoiding sore muscles isn’t something you merely achieve through dietary habits; it requires dedication to the full recovery of your body by way of sleep, and pre-habilitation – the primitive rehabilitation of your body which is typically done as post workout stretching and mobility.

            I would like to preface this article by saying that I’m an Ambassador for MobilityWOD – health and fitness organization founded by Dr. Kelly Starrett,[1] the author of NY Times Best Seller Becoming A Supple Leopard. That means I promote mobility and an overall top to bottom healthy lifestyle. I partnered with MobilityWOD because we share a common goal of helping people move better and live healthier, longer.

            Sore muscles can occur in several ways that aren’t just exercise, such as illness or injury. We’re going to just focus on sore muscle recovery from exercise, however some of these remedies are applicable to the other aforementioned causes of sore muscles.

            We’re going to cover quick fix remedies for sore muscles that you can apply immediately, as well as preventative things you can do to avoid sore muscles in the future. So let’s get to it!

            What are sore muscles?

            Sore muscles as a result of exercise, occur due to delayed-onset muscle soreness (or DOMS), which begins hours afterward and peaks (on average) around one to two days.

            Generally, exercise scientists agree that people who experience muscle soreness are doing so as a result of muscle damage and rebuilding. Proteins exit the injured cells while fluid and white blood cells rush to rebuild.

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            Over time, muscle cells are repaired and new cells are developed – all being injected with contractile proteins. Some or all of this process may be inexorably linked with muscle soreness.

            How do muscles get sore?

            There’s many fitness experts that I’ve encountered who preach they do not experience muscle soreness, and contrary to that many still do.

            I’m of the belief that ‘newer lifters’ or those ‘new to exercise’ will experience soreness more dramatically when compared to those that have been working out for several years.

            Now if you’re reading this and thinking “c’mon Adam, I’m going to experience muscle soreness more because I’m new to exercise?!?”, I get it you!

            Here’s the upside, it’s because there’s SO much growth for you to do! Personally having been training for several years, I still notice sore muscles when working out muscle groups that I don’t normally, such as doing a day of just shoulder raises and presses (bodybuilding style) – I’ll feel the DOMs for sure.

            However, if I do a heavy deadlift workout, generally I’ll avoid DOMs due to my recovery regimen (which I’ll share below) and because its an exercise I perform often.

            Those that have been exercising for several years, and of course not including those that use steroids or other recovery substances, are close to/approaching their genetic potential in terms of muscle mass.

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            There’s several online calculators for Lean Body Mass which can come close to revealing your genetic potential by measuring limb length, and bone density. I suggest a quick google search and use several to compare as they may vary slightly in result, however you can try Drug Free Muscle & Strength Potential calculator created by ‘Stronger by Science ‘.

            Myths about sore muscles

            There’re many myths to cover, but let’s quickly hit a few:

            Myth #1: Leaving sore muscles to heal on their own is the best thing to do?

            Common misconception! In fact it’s often a good idea to perform light exercise to aid in recovery by way of promoting blood and oxygen circulation to the muscles, and Synovial fluid within the joints.

            Synovial Fluid – also known as synovia, is a viscous, non-Newtonian fluid found in the cavities of synovial joints. The principal purpose of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.

            Often if you leave sore muscles without doing mobility or stretching after training, you’ll end up shortening your range of motion (due to tightness) and healing those muscles in less than optimal positions (end-ranges of motion) and circumstances.

            Myth #2: It’s a bad idea to workout with sore muscles?

            Light exercise can actually help in recovery, but don’t go heavy or over-exert yourself as it can be counter productive.

            Myth #3: Eating or protein shake immediately after a workout will prevent sore muscles?

            This is ultimate bro-science, and though consuming a fast acting carb may help with muscle discomfort/aches after a workout, there’s nothing which directly proves that immediately consuming a protein shake after a workout will reduce muscle soreness or DOMs.

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            Myth #4: DOMs have nothing to do with sleep?

            The majority of muscle repair is done during REM sleep.

            Myth #5: DOMs have nothing to do with gut health?

            During deep sleep/REM sleep, the body heals and recovers muscles through the gastrointestinal tract, which directly correlates with GUT Health.

            How to get rid of sore muscles fast

            Here’s how you get rid of sore muscles quickly after exercise…

            1. Refine what you eat

            One important aspect of muscle recovery is quality protein.

            Don’t go reaching for your synthetic, or all natural protein powders and expect to avoid sore muscles entirely. Aim high for quality sources of protein, and amino acid complexes that will put you on the path to muscle repair, rebuilding, and recovery.

            Here’s some suggestions below for sources of protein.

            • Meat – Various types of beef steaks
            • Poltry – Chicken, pheasant, goose, turkey..etc
            • Fish – Salmon, tilapia, cod, halibut, haddock..etc
            • Hemp or pea protein – If you are deficient of hitting your macro nutrient requirements (typically 1g – 2g of protein per lb of body weight while recovering from exercise), then add a bit of these protein powder sources to your diet. Avoid whey protein, or isolate if you can, however if that’s all you have access to, it will suffice.

            Checkout my recent article on Healthy Food to Gain Muscle.

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            Try these anti inflammatory remedies:

            • Krill Oil (suggested) or wild Alaskan salmon fish oil – The natural fatty acids and antioxidants are known to aid in pain relief. Krill oil will naturally help reduce inflammation and decrease pain within your joints, and in turn help recover muscles by improving overall circulation.
            • Probiotic (supplement or natural plain greek yogurt such as kefir). Your gut health is important and reducing inflammation means less soreness!
            • Hemp oil or CBD oil (non psychoactive). Excellent way to reduce potential inflammation and recover from muscle soreness quickly.
            • Pain relief topical creams – There’s loads of options to choose from, and though many are not 100% proven, some have been said to be quite effective at temporarily mitigating pain from muscle soreness. These are a great quick fix if you want to reduce discomfort and ‘turn down’ before bed.[2]

            2. Treat your body well

            Besides refining your diet, you should do something about your body and muscle:

            • Epsom salt bath with essential oils if you have them available.
            • Compression lightly applied to promote warmth and blood flow – Don’t overdue it because you can stop circulation, which is the opposite of what we’re going for!
            • Massage or acupuncture is something I’ve tried many times over and it has proven results by improving circulation and blood flow to the muscles to aid in recovery.
            • Stretching and mobility is an absolute must! Pre-workout active mobility and foam rolling, followed by post workout static stretching. When you perform stretching and mobility you’re improving circulation and the end-range of those muscle groups by elongating them to their fullest. When your muscles are sore and tight, it’s often because they have been strained, damaged from training, and shortened as a result. We need to open up your range and elongate the muscles with stretching for optimal recovery.
            • Light exercise and walking can be extremely effective for aiding in recovery by promoting circulation.

            3. Have sufficient sleep

            Sleeping is an absolute must for muscle recovery and to avoid muscle soreness! I cannot stress this enough! Please do yourself a favor and get at least 7 hours of sleep per night, and 8-9 hours as needed on days when the workout was extra strenuous.

            You do the majority of your muscle repair when the muscles shut down during heavy deep sleep states. Protein synthesis occurs under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles. Research suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone.

            Conclusion

            Thought sore muscles aren’t something you can do away with entirely, and honestly who would want to? It tells you that your exercise efforts are not in vein!

            If your muscles are sore, it means you’re putting them to work and they’re rebuilding and growing as we examined earlier.

            No one wants to be completely frozen in soreness the day after training, so if you use these quick remedies for muscle soreness and preventative modalities, I’m confident you’ll be on track for sore muscle pain alleviation along with muscle and strength gains in no time!

            Featured photo credit: Unsplash via unsplash.com

            Reference

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