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Healthy Weight Loss Tips From Women Who Have Lost 100 Pounds

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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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            Joseph Summers

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            Last Updated on September 8, 2021

            10 Fitness Excuses You Need to Stop Making Now

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            10 Fitness Excuses You Need to Stop Making Now

            “You can have results or excuses. Not both.” – Anonymous

            Human beings tend to only ever do as much as they absolutely need to.

            Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

            And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

            Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

            In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

            Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

            Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

            1. I don’t have enough time.

            This is probably the most common fitness excuse of them all.

            First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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            Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

            A 30 minute workout takes up 2% of your day.

            Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

            2. I’m way too tired to workout.

            Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

            If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

            You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

            If you’re too tired to workout, change your sleeping habits, not your workout habits.

            3. But exercise is so boring!

            You don’t want to exercise because it’s boring?

            So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

            The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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            If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

            4. I have no motivation to workout.

            If you think you need motivation to train you’re already half beat.

            What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

            That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

            The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

            Are you motivated enough to train for two minutes? That’s all you need.

            5. I have kids to look after.

            One day your kids might have someone to look after too: you.

            Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

            If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

            You kids should be your biggest reason to exercise, not your biggest excuse.

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            6. I don’t have anyone to train with.

            What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

            Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

            By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

            7. I don’t feel very well.

            After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

            At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

            If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

            8. The gym is too expensive or far.

            If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

            The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

            There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

            If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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            9. I don’t know how to train properly.

            If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

            However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

            People love giving out tips. You might even get a training partner out of it.

            10. I feel intimidated by the fit people there.

            This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

            The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

            Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

            Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

            Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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