I love eating. I love food. I love cooking. I love baking. But I don't love dieting.
My History
I never considered myself neither skinny nor obese. From the time I was a teenager until my weight loss in my 30's, I teeter tottered between a size 10, 12 and 14. My weight ranged between 155-175 pounds, which was a little over weight for my 5'6" frame.
Although I've been a healthy eater from most of my adulthood, I wasn't aware of how much I was eating. Portions and calories were never something I put thought into. I also suffered from emotional eating so when stress hit, I hit a bag of chips.
In Vienna circa 2007
My Tipping Point
I reached my heaviest weight in 2009. I traveled weekly as a consultant for years. Long project hours combined with travel and no exercise got me to my heaviest point. I remember going to the doctor and the scale stinging me at 190.
I wasn't happy at my heaviest. In fact, I was very unhappy. I wasn't motivated to lose weight though. I tried diets in the past and was never successful. I knew I wanted to be happier and "find myself."
One night while working in Torrance, CA I was bored after work and decided to go to the beach. When I got there, I saw people walking the strand so I started walking. One week I walked 20 minutes, the next 30, the next 40 and so on.
Walking made me feel so good and happy that from that night forward, I walked every night for over a year. Something about being outside, listening to the ocean and being active gave me zen, stress relief and a sense of high. The feeling became addicting.
After weeks of walking, things came into perspective. I became motivated to be healthier. Even though I was burning calories walking, I wasn't losing a lot of weight because I hadn't changed my eating habits. So I did my homework thanks to my friend Google, evaluated my diet, cut out easy stuff (soda, juices, chips, candy), started counting calories, portioning my foods and began eating healthier.
And so it began...
My New Life
Fifteen months later, I was 118 pounds and a size 2. I never had a goal weight in mind or planned to lose 80 pounds. It just happened. Being active and healthy, made me happy and kept me motivated to want more. The key for me was to stop thinking about dieting and focus on living a healthy and happy life.
Through trial and error, I figured out what worked best for me and made lifestyle changes. I started eating egg whites, fruit and oatmeal for breakfast. I stopped drinking soda. I started measuring portions. I didn't buy chips (it was too dangerous). To this day, all those habits have stuck with me.
Now I'm committed to maintaining my weight, sharing my experience and what worked for me with others.
Be Active, Move More
You don't have to exercise hours upon hours every day. Target 30-60 minutes per day of activity. Look for opportunities to move more. Take the long way to the bathroom. Park your car further away in the parking lot.
Schedule Workouts
Schedule workouts like an appointment. At the beginning of every week, review your schedule, pencil in your exercise & stick to it. Sometimes last minute plans come up. Treat those as exceptions. Not everything works out as planned in life.
Count Calories
Count calories, at least in the beginning. I didn't realize how much I was over consuming until I tracked my calories. It was a huge wake up call. Counting my calories kept me accountable with myself and how much I was eating.
Read Labels, Serving Sizes & Reduce Portions
Food labels & serving sizes can be tricky. Learn how to read them and measure your food. Reducing more portions and measuring food (like rice and pasta) before putting them on my plate contributed greatly to my weight loss.
Eat Breakfast
Always eat breakfast in the morning. It jumps starts your metabolism and prevents sugar crash throughout the day. I aim for a a mix of protein, carbohydrates, fresh fruit and vegetables. Think of it this way. You wouldn't drive your car without oil. Your body needs fuel.
Make Small Changes
Small changes add to setting eating habits & they add up over time. First look at what you drink. Can you eliminate soda, juice and fancy coffees? You would be amazed how many calories coffees, juices and sodas have. Then look at the foods you rely on emotionally. If it's a bag of chips, don't buy a bag of chips. Buy individual serving sizes of chips instead. This way you will not feel deprived, but teach yourself what the right amount is to eat in one setting.
Meal Plan
At the end of every week, plan your meals for the next week. Make a grocery list based on that plan and stick to it. Having a plan, removes the unknown and possibility of eating too much or the wrong thing in a time crunch. It's also a good way to budget and save money.
Need More Help?
Check out these posts!
The #1 Thing You Need for Weight Loss
Weight Loss Goals
A Weight Loss Secret – Counting Calories
What has been your health or weight loss journey? Do you believe in diets? What are your tips?
Linking up with Amanada @ Running with Spoons
Find me in these places!
E-mail — skinnyfitalicious@hotmail.com
Twitter — Skinny Fitalicious
Facebook — Skinny Fitalicious
Pinterest — Skinny Fitalicious
Instagram —Skinny Fitalicious
[Tweet "Weight Loss Tips, What Worked for Me"]
Wow, what a fantastic post and transformation! You look amazing. Portions are my downfall for sure! I sometimes don't realize how much I am eating!
Thank you!
I've never had to lose a large amount of weight, but I think my biggest tip to maintain a healthy weight in general would be to make sure that you're eating regularly and eating ENOUGH. There are way too many cases of women cutting back calories too drastically, and trying to maintain a calorie count that's just way too little for when... which often leads to metabolic damage and bingeing. It's tempting because it's fast, but it only messes you up in the long run.
I believe people tend to eat not enough or way too much. People who need to lose weight generally eat too much & are unaware of it. I was one of those people. What works for one, may not work for all which is why titled this "what worked for me."
Definitely an inspiring story! And great tips, although I do believe calorie counting is unneccessary if you are eating healthful foods and moving, and it can easily make even non-obsessive people start obsessing and going down the disordered eating path. So with counting calories there's a huge caveat attached to that. The same goes for measuring food. While this approach may work short term it ultimately disconnects people from their hunger which makes it difficult to be a real lifestyle change. Congratulations to you for finding health and happiness 🙂
Thank you! I can certainly see how calorie counting can become obsessive behavior. I think it depends on the person. What works for one, may not work for all.
I really need to get back to counting calories, I know it sucks but you're right... it works. I also need to stop snacking all the time but I am always SO HUNGRY.
It does work. I don't pay enough attention otherwise & end up snacking too much.
Wow! What a great story you have to share. I love that your success was the result of eating healthy and making small changes. It's not just about running on a treadmill for hours on end or trying every diet fad in the world. It's lifestyle change.
You look amazing!
Thank you!
First off, I think you look gorgeous now and then :). I'm glad you're feeling more comfortable in your own skin, though! And secondly, so cool to see pics of Torrance beach! I live about a 10 minute drive from there and go running there when I'm back in my hometown from time to time.
Great tips!
Aww....thank you! I can't believe you live near Torrance. Small world.
Great tips! Love seeing someone who had such great success WITHOUT trying to follow any fad diet. Kuddos to your success and being an inspiration to others.
Thank you! Agree fads do not work.
Great advice and resources!
I've lost 70-80 pounds since my heaviest and held it off but still struggle at times to be mindful of what I am eating and portion sizes. I just started tracking food again and am back losing (trying to get back to my leanest running weight for marathons).
A lot of people that know me now did not know me back then and are amazed since I am always running taking classes and making good choices with food (mostly 😉
My number one I tell people is always to write down what you eat. Don't even necessarily count the calories at first. become AWARE. That was the eye opener for me way back when. Also don't try to be perfect. I refuse to be so strict that I feel like I am "dieting" and just make sure to balance my choices. If I know a beer will happen at happy hour - better believe it will be a salad with protein for lunch. It all adds up.
It's definitely about balance so you don't feel deprvied. Congrats on your weight loss too!
These are all great tips. Nothing too drastic; all about being accountable and making smarter choices. I've never had a lot of weight to lose, but making smaller changes (like snacking on cut up vegetables instead of pretzels) has helped me feel healthier and motivated me to seek out more small, healthy changes.
Great tips Megan! It's fun to see the awesome results you've had--the best is just plain ol feeling better and cleaner!
I'm glad calorie counting worked for you--that has never worked for me. In fact, I have never even been interested in it. I lost 25 lbs just reducing my portions and listening to my body (basically).
My clients don't calorie count either, but get the gist of what good portion sizes are. I have seen certain personalities that enjoy tracking calories, which is really interesting. I'm working w a client who lost a ton of weight a few years ago by counting his calories--but he decided pizza and mac and cheese were great resources, as long as the calories were under. No wonder he gained it all back after he stopped counting. Sad.
Great post, thanks so much!
Not all calories are created equal. That's for sure!
Such a great story! I believe that diets and what not won't work unless you have the mindset that you want to live a healthy life. That is when I think changes are really made!
I'm curious about how your experience with calorie counting was? I've tried counting calories in the past but it often set me up to be SUPER hungry after some time, and then I would just give in and eat over my budget. It seemed to be counter-productive. Do you have any recommendations for how you made it work without feeling greatly deprived?
For me, the key was eating more protein & cutting back on carbs. Back then I ate way too many carbs, which always got me in a trap of overeating. I ate more protein & complex carbs rice, potatoes & veggies.