Weight Loss Secrets They Don't Want You to Know: My Surprising Transformation

Gather around and let me regale you with a tale of my transformation. I thought consistency is as elusive as a unicorn at a disco. Patience? Pssh that was a foreign concept. But hey, we've all been there, right? I was troubled before, Heartbreak? Check. Coping with some herbal relaxation, wink wink? Double check. I inhaled that good stuff to withdraw myself out of the complete situation and it worked for me to be honest but I am not promoting it, there goes my stamina, the damage was increasing day by day, my waistline was expanding faster than a balloon at a birthday party. I was consuming calories like it was my life's mission – sugary, greasy goodness all day, every day. Sound familiar? I know you've heard this story before, but stay with me!. I think this was one of my lows and I figured that I can't let thoughts of someone else take power away from me, this had to be fixed, it isn't exactly a piece of cake (pun intended) to make someone your habit and kick them out quickly. It was not difficult for me to get rid of the substance abuse but the after effects were crazy, now, the aftermath was like a sloth on a lazy Sunday – zero motivation to even think about hitting the gym, let alone doing the whole exercise thing, I somehow signed up anyway. I started my journey at 85Kgs. It was so difficult for me to just show up at the GYM because of the motivation issue and that pretty much describes my 1st month, although I never missed a single day of training. I deserve a slow clap here. Entering the 2nd month, I saw no changes in my body weight so I was just disappointed and didn't care to check my weight there after, also the thought popped up that everyone is just scamming over the term 'consistency'. Today it marks the completion of 4th month in the GYM and to be honest, I am seeing some mirror differences. Now, I thought why not step up on the scale. I saw the readings and the shock was real, 76Kgs. I know it is just 9Kg loss in 4 month long duration because I am seeing people pushing way harder but man this made my day today.

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5'9" 40M was looking to get down to 200lbs.

I'm only a month into my journey using a FitBit and the LoseIt! app to ensure that I eat fewer than 2100cals each day.

Supposedly it'll take me 6 months to reach my goal. I thought that this would be a great weight to stay on at my age, but most sites I've looked at say this is still obese.

I've looked at before and after pictures of others my height who STARTED their weight loss journey at 200. At 150-ish pounds, they look like (toned) skin and bones. Is there really no alternative to be healthy than to get down around to that weight?

I don't think I have been that weight since high school and good physical health suddenly feels out of reach. Do I need to re-adjust my goals now?

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What am I doing wrong ?

25f; 5ft; 182lbs

It’s been almost two months since I started my weight loss journey. I weighed 190lbs then.

I started eating healthy, cutting down sugar, counting calories (sometimes even overestimating just to be on the safer side). I also workout for 45mins-1hour, 5-6days a week (mix of cardio and strength training). I try to eat about 1200-1500 cal each day divided into two meals. I fast for 16 hours as well.

I lost about 8 pounds in two months but my weight is stuck for the past three weeks and the scale isn’t moving at all. I took measurements but that doesn’t seem to show any difference.

I have insulin resistance and probably pcod (haven’t been officially diagnosed but did have irregular cycles before I started my weight loss journey). I also started taking metformin the last week for the insulin resistance.

I can’t figure out what I am doing wrong and feel lost. Any advice would be greatly appreciated.

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Avoiding evening snacks

Hi all, thought I would share a few things that have really helped me with not overeating in the evening. It used to be the hardest time for me to stay on track as my partner and I would watch tv and it's easy to sit and munch mindlessly.

1: I stop eating at 8pm, this shifts my perspective from "I only have x amount of calories to last me for hours" which can trigger my emotional eating to "I have a decent amount of calories compared to the time I have left in my eating window". It completely removes the emotional element for me.

1. I have a "snack bowl" instead of singular snacks - my go to is a crushed meringue, a protein yoghurt or protein pot, mini marshmallows, dark choc chips and a drizzle of dessert syrup. This works out around 200 calories but is so filling and I feel completely satisfied after. If I had a packet of crisps and a small bar for the same calories, I would be looking for something else after for sure.

2. I aim to get into bed at 9pm to read for an hour or so before going to sleep at 10pm. Sleep is important for weight loss and it also means that I don't feel hard done by finishing my eating window at 8pm as it's only an hour til I'm going to bed.

I know this won't suit everyone's lifestyle but it's worked so well for me for about 3 months now and I'm hoping it be a long-term lifestyle change. This is my routine only when I'm at home for the evening, the odd evening / night out I don't count calories or have an eating window.

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Need advise - How many calories should I be eating?

24F, 5'1'', 138lbs. I recently started my weight loss journey in August with a starting weight of 150lbs. So far I've lost 12 pounds (8 pounds with 4 pounds of initial water weight). Currently I'm eating between 1,100 and 1,200 calories a day. I've completely cut out added sugar and complex carbs, mainly focusing on my protein and fiber intake. I also do 30 minutes of weight training 3 times a week. Typically I have one "cheat" meal a week.

I've been doing a lot of research, and from everything I've been reading, they say that you should only cut about 200 to 300 calories from your maintenance calories. The problem is, I don't know what my maintenance calories are.

Before I got serious about my weight loss, my eating was very sporadic. My hunger cues are extremely messed up from previously starving myself when I was in college, and from medication that I'm currently on. I would often forget to eat. And when I did eat, I would tend to binge, just eating everything and anything.

I'm really trying to become healthier and not fall into old habits because I recognize that they are not healthy. However, I'm worried that 1,200 calories is too little to be eating. It seems that most people are eating between between 1,400 and 1,800 a day.

Now that I'm two months into this, I'm worried that if I increase my calories, I'm going to start gaining weight again. I really don't want to lose the progress I made, but I also want to lose weight in a healthy way.

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PCOS makes everything so much harder

I'm 25f, 165cm, currently 70-71kg and have PCOS (supposedly a mild one but my cycle is greatly affected).

Ever since I started medication to regulate/"force" my hormones to do their job (about 18y.o.) I've been having weight problems. Gained weight the first 2 years I used them, lost rapidly weight when I first stopped them (to the point of being unhealthy for me), then gained when I started them again even more than the first time and it's been 2 years since I stopped them again but, this time, I gained weight when I stopped. Summer of '22 I was working 9-11h each day every day (7/7) and only had time to eat twice per day and I still gained weight up to 68kg. When I finished that job in september of '22 because of moving to another city I slowly gained weight until I reached 72kg in the winter.

After that I started eating healthy, homemade meals, fresh fruits etc in what every calculator said for me being in a calorie deficit which was 1400-1600kcal (in 1400kcal I was usually still feeling hungry btw) depending on my workours' days (was already eating healthy, just not measuring everything/counting calories, and I was doing 10k steps in fast walking daily +weight training and some cardio for the finish during my workouts). The result? Barely lost 2kg that I gained back + 4kg more during my exams on june-july (resulting in being 76kg).

I decided to go to a nutritionist to check my body composition and my BMR. With a 26% body fat and lots of muscle mass I have I should be having a BMR of 1650kcal (give or take as all the BMR calculators would estimate based on my info), but instead my BMR is actually give or take 1150kcal (calculated it with that machine where you breath into a mask for some time and it measures how much energy you spent then and then estimates for 24hours) because of my PCOS.

I've changed my daily limit to 1200kcal (because of the "lower than 1200kcal is not enough to be healthy" rule) and I've lost 4kg and some change in 2 months, but honestly I can't stop thinking about food 'cause the portions I'm eating are too small to be enjoyed much. I'm walking at least 10k steps each day to keep my mind off of food and for the time to pass until my next meal, but now that I started university again I have to sit still during classes so I can't really "walk it off".

I'm just so frustrated of how my body works, of how just because I have a mild case of PCOS any weight managing gets so hard and how I can't just enjoy food freely without thinking about how much and what food/meals I can eat during the rest of the day to feel as less hungry as possible ('cause feeling full has become rare now) until I reach the limit 'cause the limit is so damn low that it's quickly reached. I'm frustrated by the fact that PCOS "costs" me 500kcal that would really make me feel that I'm eating like an actual adult human again and not like a child. And I'm just already annoyed for my future in the following months that I will be continuing this weight loss path until I finally reach my weight goal (which is wherever in 60-65kg I feel comfortable enough and my fat % is in a healthy number).

I know that it is what it is, but it's dog sh.t..

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Break the Yo-Yo Cycle: 3 Proven Strategies for Maintaining Weight Loss

Have you hit your weight loss goal and are anxious about what comes next? Or maybe you’re craving a break from thinking about weight loss, especially during the holiday season. In either case, rest assured that you can maintain all your hard-earned progress without feeling like you’re on a perpetual “diet.”

Here’s your guide to three proven strategies for maintaining weight loss, so you can enjoy the holidays and beyond while keeping your weight in check and continuing a healthy lifestyle.

Why is Maintaining Weight Loss Hard?

Putting weight back on after you’ve made progress or hit your goal is discouraging. If you’ve been down this road before, transitioning to a maintenance mindset may feel scary and intimidating.

It’s important for you to understand that you are not at fault for this past experience. In fact, weight regain following weight loss is a common occurrence.

According to the National Weight Control Registry (NWCR), a comprehensive study tracking individuals who have successfully maintained weight loss for five years or more, a mere 20 percent of dieters are able to sustain a loss of over 10 percent of their body weight in the long run. And rarely is lack of willpower or discipline to blame.

The reality is our bodies are hardwired to avoid starvation. Your recent weight loss triggers biological mechanisms that diligently work to restore you to your previous weight.

For instance, weight loss affects the levels of appetite hormones circulating in your body, leaving you feeling extra hungry. Plus, shedding pounds decreases your metabolic rate, reducing the number of calories your body burns naturally each day.

The key to success is understanding the strategies that actually work to combat these physiological changes. Research from studies like the NWCR have identified three remarkably effective strategies for maintaining weight loss. By incorporating these strategies into your lifestyle, you can confidently navigate the challenges that arise once you’ve reached your goal weight, ensuring that your hard-earned progress remains sustainable in the long term.

3 Proven Strategies to Finally Keep the Weight Off

1. Stay Active

Physical activity is just plain good for your overall physical and mental health. Plus, it boosts your daily calorie burn, combating the dip in your metabolic rate after weight loss.

On average, NWCR participants get an hour of physical activity daily. However, they’re not hitting the gym or even jogging. The number one activity is walking.

Set some goals to raise your daily step count. Keep in mind, you don’t have to cover an hour of walking all at one time. Break it up into 10 or 20-minute walks throughout the day. For example:

• Take a cool morning walk while listening to a morning meditation to set the tone for the rest of the day.
• Schedule a walking meeting mid-day to beat the after-lunch energy slump.
• Wind down after dinner with family walks around the neighborhood.

Beyond walking, you can enjoy other fun activities like canoeing, hiking, skiing and swimming. Find the schedule and activities that work for you. The only rule is that you pick options you genuinely enjoy. After all, you didn’t put all this work into improving your health just to be miserable.

2. Check Your Stats Regularly

Rather than waiting until things have spiraled out of control, the majority of NWCR participants keep tabs on their weight by stepping on the scale weekly. While fluctuations in weight on a week-by-week basis are normal, if they start to notice a consistent upward trend, they take action.

Does this mean you have to constantly be thinking about your weight? Absolutely not. While some people like the concrete measure of the scale, you can pick anything that works for you.

For example, you can set time on a weekly basis to reflect on how you’re feeling in your body this week. If multiple weeks go by where you feel yourself drifting away from your health goals, create an action plan to address that disconnect. These actions could look like this:

• Increasing fruit and vegetable intake to five servings daily.
• Limiting take-out meals to one time per week.
• Meal prepping lunches Monday through Friday.
• Adding 20 extra minutes of physical activity daily.
• Tracking your meals for a week to reset.

Nutrisystem plans provide many resources to help you maintain a healthy lifestyle while you manage your new weight. You can get delicious, perfectly portioned meals delivered to your door for convenience, while the NuMi app provides you with a new calorie goal and meal plan designed for you.  You can also use the tools and trackers within NuMi to help set up a check-in habit.

The goal is to stay in tune with yourself and line up resources to help you quickly squash small problems before they become overwhelming problems.

3. Master Your Mindset

Reflect on why you started this journey in the first place. It’s likely your ultimate goal was to increase your level of contentment and joy in life. Make sure the attitudes and habits you’ve adopted align with that goal.

First and foremost, switch your mindset to the long term. While Nutrisystem plans may have helped build momentum toward your health goals, true and lasting benefits will only be realized when you establish sustainable habits that you can live with over the long haul.

Here are some tried and true mindset switches that will set you up for lasting success:

• Put numbers in the background. Instead of fixating on data, such as weight or calorie counts, prioritize behaviors that align with your health and life goals. Strive to find a weight and routine that allows you to live the healthiest life possible that you actually enjoy.
• Move on quickly from mistakes. Rather than dwelling on slip-ups, view them as learning opportunities and reset as quickly as possible. Remember that setbacks are a natural part of any journey. When you take a long-term view, these are merely speedbumps along the road to a bigger destination.
• Avoid rigid and restrictive thinking. Don’t approach your health journey fixated on lists of things you “can’t” do. Not only is this demoralizing, but it will make you crave these “forbidden” activities even more. Give yourself permission to enjoy all of the things you love in moderation.

Key Takeaways

Achieving lasting change to your weight and health is possible, but you need the right tools to do it. These proven strategies will help you find balance while still prioritizing your health in the long term.

Nutrisystem plans and online tools are resources that can support you in creating a successful and sustainable weight maintenance plan, so that you can relish in the joy of living a healthier, happier life.

References

• National Weight Control Registry. (n.d.). Retrieved from http://www.nwcr.ws/
• Greenway FL. Physiological adaptations to weight loss and factors favouring weight regain. Int J Obes (Lond). 2015;39(8):1188-1196

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