I know what it feels like to be overweight and unhappy. I was overweight most of my entire life. I also know what it feels like to make the decision to lose weight and to feel like you’re never going to be able to make it happen.
But I’m here to tell you that it is possible. I’m proof of that. In this blog post, I’m going to share with you how I was able to lose over 100 pounds. I feel healthier and happier than ever.
I was never a tiny person. I can remember being overweight as early as high school. As I got older, my weight continued to increase. By the time I finally had enough, I was 297 pounds. I tried every fad diet out there, but nothing seemed to work.
In fact, most of the time I would end up gaining even more weight than I had started with. I was depressed about my appearance and concerned about my health, potential heart disease, high blood pressure, or diabetes. I knew being severely overweight put my health at risk.
I finally decided enough was enough when I reached nearly 300 pounds. That’s when I made the commitment to myself to lose weight once and for all. I knew I had to consume fewer calories and increase my exercise for long-term success and proper weight management. It wasn’t easy, but with a lot of hard work and dedication, I was eventually able to reach my goal. Here are some of the things that worked for me and my weight loss advice.
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I cut out processed foods and eat a healthy diet.
My first step in how to lose 100 pounds in my weight loss journey was to address my eating habits. My grocery shopping consisted of about half healthy foods, like fresh fruit and vegetables, and the other half the less healthy or even junk food I liked to eat, like chips and salsa, bread, and pasta. I would spend the next few days eating the fattening foods while the fresh, healthy stuff spoiled. I’d go back to the grocery and start this cycle all over again which resulted in weight gain.
My solution was to stop bringing unhealthy food into the house. Cold turkey. If I wanted something crunchy, all I had was celery or carrots. For breakfast, I would have overnight oats in non-fat yogurt or egg whites and a piece of dry toast. For lunch, I use a meal replacement high protein shake. For dinner, I have fish or skinless white meat chicken and fresh steamed or grilled veggies.
I began consuming fewer calories by reducing carbs and processed sugars and eating more healthful meals. By reducing my calorie intake and changing my eating habits I began losing weight and to see my body weight drop fast.
I make sure to get at least 30 minutes of exercise every day.
For weight loss success, I began my exercise routine gradually. I started by simply walking for my weight loss program. I slowly progressed up to walking 5 miles a day. To lose excess weight and my harmful belly fat, I then added low-impact cardio exercises by getting a rowing machine for my home.
By exercising regularly with cardio I knew I was improving my heart health and accelerating my weight loss. I began to lose weight fast. Aerobic exercise and strength training helps burn calories and became my daily goal to aid fat loss.
My favorite exercise machines to help burn fat
Since I was so out of shape when I began my weight loss journey, I started with low-impact cardio exercises with a rowing machine. Rowing is a great cardio exercise that promotes heart health and also builds up strength in the arms, legs, back, and core.
My next home gym equipment addition was my spinning bike. I was always bored on the stationary bike at the gym until I tried a spinning class.
Once I started spinning to lose weight, the pounds dropped off fast. I really enjoy the HIIT high-intensity workout spinning offers. I spin in the morning 4-5 times per week for about 45 minutes and feel energized and vitalized throughout the day, sleep better, and lost weight faster.
Sunny Health & Fitness Premium Indoor Cycling Bike
This is the bike in my home gym. It’s a super sturdy steel frame and magnetic flywheel with widely adjustable resistance. The saddle and grips are comfortable and the bars can support an iPad or laptop for viewing online spin classes.
There are many spin classes online, some require a subscription such as Peloton or Bowflex and there are free videos on YouTube. This is the bike I use at home. It’s not the fanciest, but it is very sturdy, comfortable, and has a smooth ride.
Strength training for weight loss
When most people think of weight loss, they automatically think of cardiovascular exercise like running or cycling. While cardio is definitely important for overall health and can help burn calories, strength training is also an essential part of any weight loss plan.
Strength training for losing weight helps to build lean muscle mass, which in turn helps to boost metabolism and burn more calories throughout the day. In addition, strength training helps to tone the body and can give you the slim and toned look that many people desire.
Of course, as with any exercise regimen, it is important to consult with a doctor before starting any new program, but for most people, strength training is a safe and effective way to help them reach their weight loss goals.
I track my progress and celebrate my weight loss successes along the way.
When I set my goal to lose weight I knew how to lose 100 pounds, I just had to set my mind and be determined to lose 100 pounds of body weight, focusing on losing fat and gaining muscle strength. I started a photo journal to track my progress.
Develop a support system
It’s important to have people around that provide support. I was fortunate to have family and good friends who were supportive of my weight loss journey.
You may find that some people are unsupportive as you make changes to yourself and reduce your body weight and you have to take that in stride. Just keep focusing on your goal to lose weight. As you reach your goals along the way, you will feel better about yourself.
I stay motivated by setting new goals for losing weight as soon as I reach my old ones.
Losing weight can be hard. Sometimes I felt a little like I was depriving myself of food I enjoy for instance. It was important to set weight loss goals and to reward myself for reaching them.
I first set a goal to lose 5 pounds then 10 then 20. Each time I reached a goal I would celebrate with a little reward. Rewards can be small things, like buying a shirt the next size down or whatever motivates you. I have an article on weight loss rewards here.
Reaching my goal, however small, motivated me to continue and work even harder to reach my ultimate goal of losing 100 pounds.
Drink plenty of water
Drinking enough water each day is not only important for health but is also filling. When I feel hungry in the middle of the day, I make sure to drink a glass of water first to control hunger. I often find the hunger cravings go away.
If you’re feeling motivated after reading this blog post, then good! That’s exactly what I wanted you to feel. Remember, if I can do it, then so can you! So don’t give up on your weight loss goals—keep moving forward one day (and one pound) at a time until you reach your target weight!