#1 – Eat enough food! Your body can’t function without it’s fuel! You need a MINIMUM of 1200 calories a day for woman, but I personally recommend at least 1500, but you should consult your doctor for a better amount. Just remember if you don’t eat enough, your body goes into starvation mode and will store everything as fat. Also if you eat to much, you’ll gain! Remember 1lbs is 3500 calories! Your body burns calories when we do nothing so dont’ think you’ll gain 3500 calories if you eat that in a week. Here’s more information about that. It’s to hard for me to explain. http://www.caloriesperhour.com/tutorial_BMR.php
Thank you for offering a simple diet plan and sharing your results. I have been on a personal journey to lose weight and have been unsuccessful for many years. I am making a 2 week commitment to stick to the diet plan you have outlined. My biggest problem is night time eating and very low self-esteem. I am looking forward to starting this. Any suggestions for me? Thanks!
I wasn’t happy at my heaviest, but I wasn’t really motivated to do anything about it until a ski trip with friends in 2004 put things in perspective. The vacation was a blast, but I quickly lost my getaway glow when I saw photos from our trip. Looking at the physical proof, I was embarrassed by how much weight I had gained. Every photo was a “bad” photo of me. I was so depressed that I threw most of them away.
My body went through a slow weight gain throughout the years and because it was so slow, I didn’t really notice too much, or really, I noticed once it had already happened and the weight was there. I remember the times getting frustrated in dressing rooms, when older clothes didn’t fit, feeling terrible in my body, and the comparison of feeling like there were so many people around me that ate more unhealthy foods than me and exercised less that were somehow still so much smaller than I was. I thought that my body would stay the way it looked forever, no matter how hard I tried to change it. I wondered if I would ever accept how my body looked or be comfortable in it. For all of the years building up to this one, I was not quite hopeless, but always a little let-down in myself, specifically the choices I made, the way I felt, and the way I looked. I didn’t feel the best in my body and wanted peace.
About: Jackie, a 26-year-old English professor, is not exactly new to blogging. She’s been doing it since 2013. But recently, she moved her posts from Tumblr to their own website — and with an 80-pound weight loss, why not? Jackie’s the kind of writer who draws you in not just with her words, but with her use of photos and links, too. She’s snarky and quick-witted, and her posts are a blast to read. Factor in the continuing journey to shed pounds and reach her goal weight of 132, and the blog is really something special.
I can’t tell you how much I needed this today, Brittany. I know each of us has a story, and a unique scenario of why changes have happened to our bodies…but I’m sure yours could strike a cord with many others who can relate to the stress, pain, and struggle of unwanted weight gain. I greatly appreciate your raw honesty (and bravery!) on sharing your story and how your account of weight loss can inspire us all. I, too, was the skinny kid, even underweight most of my life, and even after childbirth, would quickly lose the weight (plus more!) after giving birth. I’ve never taken anxiety medications, but have experienced that stress alone, and the cortisol changes that the stress brings on in our bodies, is enough of a catalyst to cause weight gain. I never really had to worry about weight gain (lucky genes I guess)…but then my Mom died, four years ago this month, and my life was turned upside down. I’m an only child, and my Mom was everything to me…my number one supporter, my confidante, my cheerleader, my best friend, my gift of unconditional love. We talked every day, we shared everything, we knew without a doubt, that we could count on each other for everything. My Mom taught me everything I know about life, except how to live without her. Needless to say, the stress of losing my best friend, has taken a toll on me, and I have gained a significant amount of weight over these rough four years. So, thank you for sharing…and thank you for the inspiration!! I adore you, friend, and I thank you for putting your story out there to motivate me, and others, to take the steps that I need to do to get back to my healthy weight. You look fabulous, Brittany, and I’m so proud of you!! Keeping shining, my friend!!
Alan doesn’t hold anything back on his blog. With weekly video check-ins and numerous gym visits - which became more and more frequent - Alan managed to reach many of his goals, including benching over 225 pounds, going from a 5K to an indoor triathlon and losing over 128 pounds. Not too shabby for a man that had been overweight his whole life. Alan truly embodies the meaning of “sweating until happy.”
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."
Harder et al. reported that rapid WL could significantly decrease weight, triglycerides, total cholesterol (TC), low-density lipoprotein (LDL) cholesterol, fasting blood glucose (FBS), hemoglobin A1c, and fasting serum insulin (FINS) (16). Also, Wahlroos et al. reported that a significant decrease in waist circumference, body mass index (BMI), subcutaneous abdominal fat volume, and insulin resistance occurred after rapid WL (17).
I am a 19 year old female who weighs 190. I did lose some weight, as I weighed 210 before. I am 5″2. I know that sounds over weight, cuz it is, but I am not fat. I have a flat stomach, and everything else on me is very skinny! I want to lose more because I am VERY heavy … Barely any fat on me, but I’m a very heavy girl. I don’t want this weight on me anymore, so I was wondering if you could help explain this to me, or give me another diet to lose weight (not fat)?
In January of 2010, I was home from work, and I was flipping through the On Demand channels and I saw a circuit training workout “Boost Your Metabolism” from Jillian Micheals. I hadn’t a clue who she was, but I did the workout and I thought I was going to die! I couldn’t walk for 3 days and I was sore as hell. That’s when I knew I was out of shape and needed to up my exercise, because walking wasn’t enough anymore. At that time I also started my Getting in Shape 2010 group on Facebook. I needed a place to share healthy living, get support because I wasn’t getting that at home and to learn from others.
When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.
About: Michelle’s first pregnancy was one of the best times of her life, but it was also a time when she gained weight. After her little one was born, Michelle started up her blog as a way to chronicle her weight loss and all her activities being a first-time mom. She lost nearly 60 pounds in six months, and is great if you’re looking for someone to follow who tries out new diets, fitness routines, healthy recipes and more. Oh yeah, and her crafts are amazing.
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Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this mineral, your body can't get enough oxygen to your cells, which slows down your metabolism," explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal, and soy nuts. If you're feeling symptoms like fatigue and weakness, ask your doctor to test you for anemia (it's a simple blood test) at your next physical.
So excited to say that I have started cooking healthier meals from scratch and I am eating less and less processed junk every day and my family is slowly but surely following. My husband is a junk food junky and while I love the fact that he ‘loves me just the way you are’, sometimes I wish he would say, ‘lose some weight tubby’. No, not really. That would break my heart! I just need more motivation!!
If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.
Leslie’s blog is already the recipient of several awards: “A Beautiful Blogger,” “Blogs With Substance,” “Oh My Blog!” and many more. That doesn’t mean she doesn’t deserve the right to earn one more for her chronicles of weight loss and fight to reverse her diagnosis of Type II diabetes. Leslie is not just a run-of-the-mill blogger. She’s been sharing for years all about her life in her typical capricious fashion, giving fans and followers open and honest insight into the mind of a woman who battles an eating disorder and is open to any and all input on how to overcome it.
About: Hannah resides in London and she’s positively adorable, clever and fun to follow as she blogs her way to resisting temptation and staying fit and healthy. Hannah’s also been there, done that. Two years ago she lost 50 pounds through a complete lifestyle overhaul. Now, she’s in maintenance mode, but one of the things that’s unique about Hannah is that she still loves to eat out and socialize, and she knows how to do it in a way that doesn’t result in weight gain. And yes, she shares that in her posts.
Another benefit to writing this blog is the opportunity to bring in an extra income. Actually, blogging can bring in A LOT of extra income. In August 2014 I quit my full-time cushy state job to pursue my new career as a FULL – TIME PROFESSIONAL BLOGGER. Read all about that here. It takes a ton of work but it can be done. Dreams do come true if you are willing to work hard for them!
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fat—or the outer layer of fat that you can pinch with your fingers. That said, the reason you're having trouble buttoning your pants may not be visceral fat: what we're calling "belly fat" these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge.
“Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren’t left with constant cravings. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
I have been following the slow-carb diet for nearly 3 weeks with no significant weight loss. I will admit I have made a few tweaks to fit my lifestyle. I go to the gym at 5:30am and do not have time or the desire to eat a big breakfast before going. So I normally make a whey protien shake with water and about 1/4 cup frozen berries (I know fruit is a no-no) when I get home from the gym at 7. I then eat breakfast – eggs, black beans and spinach at 10. Lunch is either a salad with beans or slice of deli turkey or chili. I have not eaten any grains, sweets etc… I do use milk in my coffee instead of heavy cream. Why is heavy cream a better choice? I do have a glass of red wine at night and an occasional serving of sugar free gelatin. I take a spin class 2-3 days a week and run 20 miles per week as I am training for a Ragnar Relay.
Spanx are maybe no one’s idea of a good time, but sometimes you just need a little extra (firm) help to flatten your tummy to wear your favorite dress or for a special evening out. And there’s nothing wrong with turning to technology to help you get there. Body shaping undergarments have come a long way in the past few years with more breathable fabrics and styles for both men and women.
About Blog The SkinnyJane Weight Loss Challenges and their weight loss products were created for women by a women's weight loss professional who has 15 years experience helping women lose weight and is owner/manager of a women's only weight loss facility. SkinnyJane includes the details and materials of the weight loss plan that has been carefully developed over 15 years of helping women lose weight.
Sara’s blog is about much more than just her effort to lose weight and transform into a healthier lifestyle. It is about the ups and downs that go along with it, the ugly truths and the joyous victories. It’s also about her working to fulfill a deep desire to become what she refers to as a true runner, someone with stamina and strength to keep logging in the miles. Her blog is all about finding the joys in fitness, such as hiking a trail rather than just hopping on the step-climber at the gym, as well as always wearing bright pink when running. Follow along with her as she gives excellent feedback into weight loss products, divulges yummy healthy recipes and dishes all about her day-to-day journey to get fit and healthy.
Hi! Great article. I know what you mean about how seeing fast results can get you so excited that it motivates you to do more – eat better, become more active, etc. I lost 5 pounds on a program and I didn’t exercise at all but I got so much energy and desire to have more results that it is changing the way I think and live. I look up great healthy recipes, exercise tips all kinds of healthy minded things. Also I totally agree about the cheat days. No matter what program we are on we need to feel ok when we have a cheat day. If we punish ourselves because we enjoyed a little extra one day then we end up in worse shape. (well that was my experience) Now I know it’s ok if I have a little extra every so often because I know the next day I’m excited to get back to following my plan.
14. Jazet IM, Schaart G, Gastaldelli A, Ferrannini E, Hesselink MK, Schrauwen P, et al. Loss of 50% of excess weight using a very low energy diet improves insulin-stimulated glucose disposal and skeletal muscle insulin signalling in obese insulin-treated type 2 diabetic patients. Diabetologia. 2008;51(2):309–19. doi: 10.1007/s00125-007-0862-2. [PubMed] [CrossRef]
I didn’t use a plan. I started with baby steps. I walked around the block everyday after dinner, and from there I started on portion control and then eating healthier. Right now, I try to work out 5 days a week with light walking on the weekends. It’s a lifestyle change. I have been able to pretty much stay the same weight after I lost weight. Eating is the key factor. What you see me post is what I eat. I try to have a variety of meals that are healthy and never boring. Check out my tip page, those are the rules I follow. Hey you lost 43lbs, meaning you can do it again. Really go slow, and start out with small steps. One month of walking around the block, then start measuring what you eat, then eat healthier. I don’t believe in giving up the foods I love I just eat smaller portions of it or have it as a treat once a week. For me bread is my favorite thing, so I have a hearty fat sandwich for dinner one night during the week, thats my treat! I wish you the best of luck, you know you can do it!!! I believe in you!!
Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!
Roni starting blogging in 2005 as a way to stay accountable on her personal weight-loss journey. Six years later, she still blogs, but her mission is to inspire others and share her ideas to live a lighter, healthier life. Roni does this through openly and honestly chronicling her weight loss, health, and fitness goals. Roni also founded FitBloggin’, a conference to bring new and seasoned health and wellness, fitness, and weight-loss bloggers together for knowledge, personal growth, and networking. It's clear that Roni is committed to living a healthy lifestyle and sharing her passion with others. I'm so glad to know her professionally and personally.
You only have to look as far as Sarah’s blog name to determine that she is a truly creative, witty person who tries not to take herself too seriously. Her photos, where she shares everything from self portraits to her fun skydiving adventure and even fondly-shaped meals turned into smiley faces, will certainly have you chuckling. And her weight loss of over 124 pounds will also put a smile on your face. Sarah is all about interacting with others, but also focusing on her own calculated, “boring” decisions to ensure she stays healthy and active.
All of our RD experts agree: H2O is crucial for weight loss. “Water is so important when trying to lose weight since it helps to you feel full between meals,” says Amy Shapiro, RD, founder of Real Nutrition NYC in New York City. Here’s a simple hydration rule of thumb: Shoot to consume half as many ounces of water as your total body weight in pounds. (So if you weigh 180, sip on 90 ounces of water each day.)
If you’ve ever struggled with your weight, then you probably had at least one or two gym class experiences where you felt awkward, out-of-place - perhaps even bullied. Kandi did, dreading gym class and any other activity. Her weight made her feel awful her entire life - depressed, lonely and sad. Kandi was moderately successful at losing weight through dieting, but was never able to keep it off. Until she started her blog that is. And decided to make a lifestyle change that would have long-lasting effects. Kandi started eating healthier food, smaller portions and even jumped on the treadmill - and it paid off with an 85-pound weight loss. She went from being terrified of the gym and anything athletic to running a 5K and, more recently, a half-marathon! She continues to share her training and healthy eating every day to stay on-track and motivate others.
These days I am definitely not a hard core eater like I was back then. I have determined that to stay sane and happy and thin-ish, I have to give myself realistic expectations. The empty pantry and laser focus was not something that I could personally keep up with forever and ever. I have also learned that controlling my stress and anxiety is crucial for me. I am such a stress eater that recognizing my weak point has helped me so much in maintaining my weight loss. I still try and shop the perimeter of the store, I do not keep treats or chips in the house if I can help it because I recognize the fact that I have zero will power and I try and move at least a little every day. I give myself a weight gain-loss range rather than a set weight that I need to maintain forever. That way if I get off track I don’t sink back into feeling like I have failed and just give up on staying thin. To be completely honest, I am not 120 lbs anymore. I have gained about 10lbs since 2013 but am hoping to get back down a little over the Summer. And one last SUPER honest confession, after getting down to my goal weight of 120 lbs, I did have a full abdominoplasty in August 2013. It was literally my only option given the amount of extra skin I had from the weight loss.
Leah Campbell is a writer and editor living in Anchorage, Alaska. She’s a single mother by choice after a serendipitous series of events led to the adoption of her daughter. Leah is also the author of the book “Single Infertile Female” and has written extensively on the topics of infertility, adoption, and parenting. You can connect with Leah via Facebook, her website, and Twitter.
If you haven't been able to lose your belly fat on your own, we've asked experts to share the tips and advice they use with clients to help them lose belly fat for good. Vermont-based registered dietitian and nutritionist Maddie Kinzly, MS, LD, told POPSUGAR that while you can't choose where on your body you gain or lose fat (sorry, boobs!), some people are more predisposed to holding weight in their bellies.
My reasons for asking about the rice is because the only meat I eat is minced lamb or minced chicken. (If that makes sense, I’m really weird about meats. I can’t eat any lamb or chicken which isn’t minced..) I don’t eat any other meats apart from that. I eat fish alot.. But its ready frozen fish? Birds Eye frozen fillets/cods with Heinz baked beans is my usual dinner. I love vegatables like blackbeans and lentils so thats great to know.
I am 29 years old and weight 149.80 lbs. I weighed 190 almost two years ago. I have been struggling trying to lose the last 25 lbs to reach my goal. My biggest problem is that I lose almost all of the weight from my upper body but none of the fat has budged from my under arm (jiggly arms), inner thighs, knees or calves. I’m at a lose as what to do now.
“There are many foods that aid weight loss, but one that I often recommend to my clients and eat myself is grapefruit. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently, the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it’s at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor.” — Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight.
Hello – I found this site this morning as I too am looking to shed a few kilos – 7 in fact – that I feel are making me uncomfortable as my clothes are too tight. I don’t want to buy a bigger size so am opting to lose weight instead. These kilos have piled on due to a change in lifestyle which finds me working from home and not having to go to a work place. I have develop bad habits and reduced the amount of time I stand or walk about a building.
On a traditional diet, rapid weight loss is the loss of more than 2 pounds in 1 week. According to the Mayo Clinic, 1 pound is the equivalent of 3,500 calories, so losing more than 2 pounds in 1 week would require a calorie deficit through some combination of dieting and exercise of over 1,000 calories each day. If you create the deficit through diet, it can be very difficult to get the nutrients you need. If you create the deficit through exercise, you risk over training. Cutting 250 to 500 calories from your diet each day and burning an additional 250 to 500 calories through exercise can lead to a safe, healthy weight loss of 1 to 2 pounds each week.
About: Jess doesn’t blog as often as she used to, but every once in awhile she’ll pop in to share her latest life experiences, and, when she does, it’s sure to touch you deeply. Jess started blogging in 2013 to document her training for her first marathon, but quickly found that running ran in her veins. She uses it as a way to cope with life’s hardships and adventures — and takes her readers along a relatable journey as she does.
If HIIT workouts and strength training aren’t part of your exercise routine, it’s time to add them in. Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for 30 seconds, slow down and walk for two minutes, then rev it up and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes. If your gym offers Tabata workouts, check those out, too.