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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 January 14, 2019

            7 Ways To Make Exercise Fun For Everyone

            7 Ways To Make Exercise Fun For Everyone

            From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

            What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

            1. Take the scenic route.

            Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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            Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

            2. Distract yourself.

            No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

            3. Listen to music or podcasts.

            There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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            4. Bring a friend.

            Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

            Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

            5. Accessorize.

            There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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            For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

            6. Compete.

            A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

            7. Relax.

            The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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            With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

            Featured photo credit: tpsdave via pixabay.com

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