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29 Weight Loss Tips From Women Who Have Lost 100 Pounds


“When I was heavy, I’d eat French fries every single day, plus carbs at almost every meal — like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn’t conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!”

“In college, I researched the food available in the dining hall to find the healthiest options, settling on a turkey sandwich on whole wheat bread with mustard. I ate that for most lunches and dinners — and I was so focused on achieving my goals that it didn’t even feel repetitive.”

“I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water — no sugary drinks! — for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice.”

“I used to snack on chips, candy bars, and other junk food throughout the day, but now I eat a set six times a day. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2 (a lower-fat peanut butter), and low-fat string cheese.”

“I cook most of my meals at home now but make healthy choices at restaurants like Applebee’s if I go out. For instance, while I used to eat tacos, burgers, fries, and shakes, I now have salads without croutons and ask for a low-fat dressing on the side.”

“I bake fish with olive oil or make barbecue-style ground turkey. I eat green beans, carrots, celery, low-fat cottage cheese, string cheese, pistachios, olives, low-fat yogurt, grapes, and tangerines. And I usually don’t feel hungry.”

“I used to drink diet and regular pop regularly — restaurants gave me refill after refill, and I would lose track of how much I drank. Now I ask for water instead of pop, which I’ve given up altogether.”

“I don’t keep ice cream in the house because I can’t say stop myself from going back for more helpings. This way, I have to go out and buy a single-serving ice cream cone when I want to indulge. Even then, it’s just one helping, and then I’m done.”

“When I share meals, I end up eating smaller portions without being tempted by leftovers on my plate. If I don’t have a person to split a meal with, I immediately put half of the portion I’m served into a takeout box, and vow not to pick at it for at least two days.”

, power-lifting has been such a huge part of my success: Lifting heavy weights with a trainer really helped me sculpt my body. After about four months of training, I was able to squat holding 360 pounds — 25 pounds more than I weighed when I began my weight loss journey.”

“It’s still hard for me to admit that I was a binge eater. At least once a week, I would stop at a bagel place on my way to school and order a bagel with cream cheese, and a Taylor ham, egg, and cheese sandwich on a hard roll, and a sausage, egg, and cheese on another bagel — I’d even buy three drinks so the staff would think I was picking up breakfast for three people. Then eat all three sandwiches in my car. I called it an addiction, but that was just an excuse.”

“When I began my journey, I decided that I didn’t want to “ease” into a healthy life. I immediately cut out all the unhealthy foods I was eating so I wouldn’t use my fitness program as a license to continue to eat poorly under the guise of “Well, I’m working out, so it’s OK.”

“I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can — locally grown vegetables, organic when possible, and minimally processed everything.”

“Everything I need is in the produce section, at the meat counter, or in the dairy section. I avoid the center aisles of the grocery store unless looking for specific pantry items like quinoa or oatmeal.”

“Being physically active has nothing to do with going to the gym, but moving your body and burning calories is what matters. When I don’t want to go, I just turn on my music and either dance or hula hoop with my niece.”

http://www.cosmopolitan.com/health-fitness/advice/a41863/tips-for-losing-weight/