Hi there, fitness friends!
As a woman in her 30s who successfully lost 70 lbs over two years, I’m excited to share some tips from my personal weight loss journey. I achieved this transformation without any weight loss supplements, trainers, or quick-fix diets. It was all about changing my mindset, being sustainable, and finding what worked for my body.
Remember, these tips are based on my personal experiences and are not medical advice. Please consult your healthcare provider before making any changes to your diet or exercise routine.
We’re all different and things that worked for me might not work for you, but hopefully you can find some of these methods helpful and can incorporate them into your own health and weight loss plan.
1. Track Everything
One of the most effective tools for me was the My Fitness Pal app. I diligently recorded everything I consumed, tracked my calories and nutrients, and logged my workouts. This practice helped me identify patterns in my eating and exercise habits. I also used the log to keep notes on YouTube workout videos, strength training exercises, the number of reps and sets, the weights I used, and how I liked the workout (difficulty level, how my knees felt afterward, how much I sweated during it haha). This tracking allowed me to repeat successful workouts and incorporate effective routines into my regular schedule.
2. Plan Ahead
Something about planning my meals and workouts in advance was a game-changer. It allowed me to visualize my daily and weekly goals, ensuring I knew exactly what to eat ahead of time and targeted all areas of my body without overworking specific muscle groups. Having a plan kept me on track with healthy eating and consistent exercise, which is crucial for long-term success. Again, I used the app to help with this, but also made notes in my planner and calendar. Anything that helps you stay organized and plan ahead is perfectly fine!
3. Make Workouts Fun and Short
Finding workouts I enjoyed was essential. I focused on low-impact, low-intensity cardio to protect my knees, especially when I was heavier. Walking became my go-to activity on days when I couldn’t do more intense workouts. The key was to stay active and move my body every day, even with a desk job.
4. Don’t Drink Your Calories
I limited my intake of high-calorie drinks like sweet tea and alcohol. Instead, I drank plenty of water—aiming for at least 8 cups a day. Switching from soda to sparkling flavored water like Bubly helped me satisfy my cravings without consuming empty calories. Occasionally, I’d have a small glass of apple or orange juice for variety.
5. Indulge in Moderation
As someone with a sweet tooth, I knew depriving myself completely would lead to binge eating. Allowing myself small treats, like a few Hershey’s Kisses or dark chocolate-covered almonds, helped curb cravings without derailing my progress. I also gave myself grace to enjoy special occasions, like having a piece of cake at a birthday party. Enjoying life and not being overly restrictive was vital for my mental well-being. Additionally, I learned to use fruit as a healthier way to satisfy my sweet cravings. For instance, cut-up apples with loads of cinnamon became a delicious replacement for less healthy dessert options.
6. Only Buy What You Need
One of the most effective strategies I adopted was to only buy the foods I needed and avoid purchasing items I knew I shouldn’t be eating. If unhealthy snacks and treats are in the house, the temptation to eat them is always present. By sticking to a shopping list of healthy essentials, I made it easier to stay on track and avoid unnecessary indulgences.
7. Get Enough Rest
Rest and recovery are just as important as diet and exercise. I made sure to get enough sleep and took days off from working out when needed. Overworking your body can do more harm than good, so listen to your body’s signals and allow it to recover.
8. Monitor Your Weight
I weighed myself daily to adjust my eating and workouts continually. However, weight can fluctuate due to various factors, so weekly or monthly monitoring might be less stressful. While I didn’t take photos or measurements initially due to feeling ashamed, tracking progress in multiple ways can be motivating. It’s a great reminder of how far you’ve come, especially on tough days.
9. Focus on the Long-Term Journey
Remember, weight loss is a long-term journey. Aim for overall health and sustainability rather than quick fixes. Even if you have an off day, don’t let it derail your progress. Get back on track, stay positive, and understand that occasional slip-ups are part of the process.
These strategies worked for me, and I hope they can inspire you on your journey. Every body is different, so find what works best for you and stay committed to your health goals. You’ve got this!
Stay healthy and happy,
-LS