How to Lose Weight and Keep It Off According to These Women Who Have Lost 75+ Pounds
If losing weight seems hard, that's because it is: it requires consistent effort, a lifestyle change, and literal sweat (and sometimes blood and tears) to reach your goals. But if you thought losing the weight in the first place was the hard part, you were mistaken. The real work is in keeping the weight off long-term.
These six women prove that maintaining weight loss requires just as much (if not more) effort than getting the weight off in the first place. They also defied the odds since many people regain the weight they lost. Here is how these women, who all lost 75 pounds or more, kept off their weight and adopted healthier habits for a lifetime. Get inspired to not only lose weight, but keep it off for good.
Mix Up Your Workouts
One way to never get bored with your fitness plan is to keep mixing up your workouts. When Adrienne Walter, who went on to lose 90 pounds, started out, she only did workout videos at home, starting with the Walk at Home videos.
Now, Adrienne said her workout schedule is "like a Chinese buffet line at a mall food court" with how much variety she implements. "I hardly ever do the same workout two days in a row, and I love it that way." She aims to work out six days a week, unless something major comes up (like the flu). She does a mix of barre, HIIT, Spinning, Zumba, and classes that use a mini-trampoline rebounder. In the last year, she started going to SoulCycle and SLT, a megaformer class, regularly, which she found to be a tougher challenge.
"I like to stick to a workout class; I need the accountability and support of the other people around me to keep me going," she said. "The crazy array of classes I have open to me keep me interested and on my toes so I am never bored in a workout class." Adrienne has kept off her weight loss for six years.
Write Down Your "Whys"
Jess Dukes, who went from a size 16 to a size two, keeps the weight off by reminding herself of why she embarked on a weight-loss journey in the first place.
"I think one of the most important things I have learned along the way is that motivation comes and goes for everyone," she told POPSUGAR. From day one, she has written her "whys" out on notecards and reads them before each meal, workout, and any time she is feeling weak. She likes to remind herself why she is doing this and reading over the notecards gets her through those periods when she's lacking motivation.
Have a Supportive Network
Jordan Watters has lost 75 pounds and kept it off thanks to regular workouts at the gym and overhauling her diet. But even after she lost all the weight, she realized she needed more than motivation to keep up her healthy habits — she needed discipline.
But that's not all; Jordan has a team of people cheering her on. "Having incredibly supportive friends, family, and coworkers also doesn't hurt!" It's the most important indicator for weight-loss success explained Eduardo Grunvald, MD, program director at UC San Diego's Weight Management Program. This support system could be from a weight-loss program, dietitian, health educator, or obesity medicine doctor or clinic. It's also important to have a supportive environment at home. If you made an effort to eat healthy and work out regularly but your spouse still keeps junk food in the house and never exercises, you're setting yourself up for failure.
Try New Things
Kayla Mills has lost nearly 70 pounds after buying a pack of bootcamp classes from Groupon and changing up her diet. To keep it off and stay motivated, Kayla said she reminds herself of the mental and physical state she was in when she embarked on her journey. "I find that trying new things can revive my motivation when I'm feeling stuck," she told POPSUGAR. She's also motivated other people's journeys and the community of men and women she's found that empower one another to reach their goals.
Track Macros Instead of Calories
When Adrienne started out on her weight-loss journey, she was tracking her food with Weight Watchers and noticed that her portions were much larger than they needed to be. Now, to maintain her weight loss, she focuses more on her macros — protein, fats, and carbs. "I started looking into the macronutrient path because it gave me a good amount of choices throughout my days," she explained. "If I felt like a glass of wine, I figured out how to fit it in and still eat what I wanted."
Put Yourself First
Keeping up a healthy lifestyle requires time, dedication, and sacrifice. For busy moms especially, this means putting yourself first sometimes."To all the moms out there: you can have the best body you have ever had even after kids. You just have to want it and sometimes that means putting yourself first!" Brooke Strait, who lost 75 pounds, told POPSUGAR. Remember that taking care of yourself helps you take care of your children.
Continue Doing What You Were Doing to Lose Weight
Many people make the mistake of reverting back to their old habits once they hit their goal weight. Not surprisingly, you're more likely to gain the weight back this way. Luckily Kim, who lost 100 pounds, knew not to make that mistake.
"Once you hit your goal, the journey does not end there, and to maintain the weight you lost, you will need to continue what you were doing to lose that weight in the first place," Kim told POPSUGAR. "Make sure those things are realistic and sustainable in the long run. Choose a lifestyle, not a diet."