Weight
loss is hard. It's not black and white, and it's certainly not cookie cutter.
There are struggles, setbacks, and times you might wonder, "Why did I even
start? Is there a light at the end of the tunnel?" But with these stories
from women who achieved their success in all different ways, we can gain a
strong sense of hope.
There's a
different approach for everyone, and each woman's winning combination of tools
is different. That said, there are a few common themes that we've noticed again
and again, ones that you can implement no matter what your body type, habits,
or goals. We've interviewed women who have lost between 25 and 225 pounds;
their three best tips (collectively) were about movement, mindful eating, and
support systems. We'll let them tell you exactly how these things worked in
their journeys and how each contributed to their overall success.
Move More
Though some women really went hard and opted for
six or more days of workouts, not everyone needed such a strenuous
schedule to lose the weight. It's just about moving more. For Katie,
who lost over 200 pounds, and Brooke and Hailey, who each lost
over 100, each of them aimed to reach 10,000 steps per day, tracking with
either a Fitbit or an app. Setting an attainable goal that equates to just
walking a little bit extra is attainable and can add up over time. In fact,
it's one of celebrity trainer Harley Pasternak's best weight-loss tips—and
these women are living proof that it works.
If you're already somewhat active, adding in some
more workouts is important. For Kara (who lost 40 pounds), her
key was variety. "I am a member at a couple of local fitness studios
in our neighborhood that offer Spin, barre, yoga, and circuit classes;
therefore, on the days we work our legs and booty, I'll take a barre class with
a friend. If cardio is on the schedule, I'll take a Spin class. I work out five
to six days a week."
The
more you move, the more it'll become part of your daily routine. "I love working
out and have actually found that it replaced food as an excellent way to
relieve stress and make me feel in control," said Hailey. "On an
average week, I work out four to six times and try to keep it as fresh and
engaging as possible."
Eat
Mindfully
Most of
the women we talked to who had accomplished major weight loss attributed their
healthier weight to more mindful eating and conscious choices. "Preparing
meals at home is one of the most effective ways to manage weight," said
Brooke, but she also mentioned that "it has to be easy and enjoyable or it
won't happen consistently."
Caitlin,
who lost 25 pounds, is also more deliberate with her food and conscious of how
her body feels when she eats. "I try to allow myself to eat out and trust
myself to choose options that I know will allow me to feel good afterwards and
to stop when I'm full. I try to just check in with myself like, 'Do you really
want that?'" Kara had similar sentiments. She told POPSUGAR that she
focuses on healthier choices but still loves food, so she monitors how her
choices make her feel physically. "If I do indulge in a heavy, unhealthy
meal, my body now reacts poorly, as it's become so accustomed to clean
ingredients; therefore, I find myself struggling to gather energy or I'll feel
just plain sick, so I've really stopped eating anything I know is going to make
me feel sluggish.
"It's
all about knowing what is good or bad for your body, being aware of what you're
consuming, said Kat, who lost 40
pounds. "As long as it's healthy calories, the weight will come off."
Speaking of healthy calories, part of deliberate and mindful eating includes
being educated and learning as much as you can about your food. Taylor, a woman who lost about 25
pounds, used that education as an advantage in her weight-loss journey. "I
am aware of more calorie-dense options like the healthy fats in almond butter,
coconut oil, and avocado, and I am mindful to keep those in moderation."
Find
Motivation In Community
For Becca, it was Weight Watchers that
helped with her 100-pound weight loss. She used the community and the app as a
way to stay on track. "You can see amazing before and after pictures,
recipes, and tips," she said. "It really helps to keep me
motivated."
Brooke
found strength in the BBG community, saying, "It's empowering to be
vulnerable about our flaws, share our goals, and cheer each other on." She
noted that before finding the other women through BBG, that she "carried
around a tremendous amount of shame" about her weight. "It was
liberating to let go of that and realize that I wasn't alone."
Ensuring
that you have that support and don't feel isolated is paramount to the success
you'll see on your own journey. Kara told us that her "accountability
partner" is the person who keeps her in check and keeps her going to
"a 6 a.m. Spin or circuit class one to two times a week." Whether
it's a best friend, significant other, co-worker, parent, or family member, you
need to find someone who can hold you accountable and help you get through any
and all setbacks.
For both
Caitlin and Cait (who has yet another amazing
weight-loss success story), that support came from Tone It
Up. Upon finding the community on Instagram, Cait said, "It was the first
time I realized maybe I can do this and it doesn't have to be torture. These
girls were just like me." That identity and support helped Cait reach her goals.
"I started forming new habits, pushing myself to new heights, trying new workouts, sometimes failing, sometimes
shining, but always being supported through my ups and downs. I loved
supporting others and loved seeing the girls cheer me on!"
Caitlin
said that "the TIU community was a total support system for me and still
is," noting that it extended well beyond her weight loss. "The women
in the community are incredible and will support, encourage, and listen as you
go through whatever journey you're on. These women share through pregnancies,
losses, marriages...It's not just weight, but the emotional factors that
usually are the drivers of our bad habits. I went to the Tone It
Up retreat 2015 where I got to meet a bunch of the women I felt I already knew
from following them on Instagram, and I am so happy I can now call them my
friends."
No comments:
Post a Comment