2. Eat less sugar
I ate five to nine servings of fruits and vegetables a day, cut out fried foods, and switched from eating refined carbohydrates like white bread to complex carbs like whole-wheat bread. I promised myself that after one year of living healthfully, I'd treat myself to fast-food fries an old favorite , but I couldn't finish them. Read more about Kathryn's weight-loss plan. I wasn't athletic at all, but I knew I was able to walk, so I thought I'd try that for two weeks to see if I liked it.
I went walking for three miles around my office building with friends on my lunch break and enjoyed it, so I kept at it. My legs got stronger and over time, I could keep up with the group. All of my blood work is now normal, and I have more energy for my year-old daughter. The personality that I had inside has finally come out.
I used to feel invisible, but now, when I put on my suit and heels, I think, I can command this room. Top Tip: Focus on eating a healthy breakfast first. Instead of having a bagel or sugary cereal, I switched to oatmeal with lowfat milk and cinnamon and bananas, or two eggs and two egg whites with veggies.
Gradually, I started feeling better and made other changes, like replacing two to three cans of soda a day with water. Read more about Robin's weight-loss plan.
Walking felt like the easiest change to make, so I started going out near my home for just 10 minutes a day on a local trail along a river. Being in nature was key. Gradually, I increased from 10 minutes to 2 hours a day and added hilly hikes on the weekends. While I strolled, I listened to podcasts and soaked up the scenery. I remember trying to hike when I was heavy—my knees hurt and I could barely breathe. I can't believe the limited mindset I had.
Belly Fat: What is it & How to Get Rid of it
What was I thinking? I feel so much more confident and capable now. Top Tip: Tone down your portion sizes. I replaced carbohydrates with lean protein and vegetables, and created healthier recipes. Read more about Natalie's weight-loss plan. Then one day I was sitting on the couch watching my 2-year-old daughter play. I realized that if I continued down that path, she would follow in my footsteps. Right then and there I decided to create a healthy new family legacy. My Weight-Loss Secret: "I was too embarrassed to go to the gym, so I committed to walking three times a day for 10 minutes before breakfast, lunch and dinner.
Sometimes I'd just walk in place in front of the TV. After a year, I'd lost about 40 pounds through a combo of diet and exercise.
Then I got pregnant with my son. I kept walking, and eight months after he was born, I'd lost 63 more pounds. I've kept off the weight for nine years, and today, I still walk about two miles, three days a week.
What else helped: "If my plate looks empty, it's hard for me to feel full. Now I always make sure to cover it with vegetables so it's piled high with nutritious food. Turned out, my blood pressure was over , which is dangerously high. I started taking medication and promised myself that I'd stop turning to food every time I was sad, bored or upset. I knew I should start exercising, too, but I needed something that was realistic. My Weight-Loss Secret: "I committed to walking two laps around a beautiful nearby park every night for roughly one month. Eventually I felt comfortable enough to go to the gym, where I started using the elliptical machine as well.
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I lost 75 pounds over the course of a year and a half. Now I strength-train three days a week and do five-mile walk-run workouts one or two days a week. I'll pick a post, jog to it, then walk to the next landmark. What else helped: "Pasta is my trigger food, so I use a Spiralizer to make zucchini noodles, which I toss with olive oil, shrimp and red pepper flakes.
Afterward, I was lethargic and gained 53 pounds. I was put on two different medications for high blood pressure and another one for acid reflux, plus I had high cholesterol and was prediabetic. I was also having heart palpitations, so I went to a cardiologist and was diagnosed with sleep apnea and put on an oxygen tank at night.
Two Fat Ladies - Wikipedia
My family doctor told me that my sleep apnea would probably go away if I lost weight. I started walking on it for 30 minutes five days a week. Four months later, I'd dropped 20 pounds and added 1-minute jogging intervals. When my weight loss stalled, I started lifting weights three days a week as well. About two years later, I'd lost 90 more pounds. Now, I warm up with 5 minutes of walking and end with another 15 to 20 minutes.
What else helped: "On Saturdays I treat myself to dessert. This weekly treat day helps me feel satiated without going overboard. I was pounds, prediabetic, and my blood pressure was sky-high. I knew it was serious, and I had to focus on getting healthy. The problem: I'm a working mom of four kids ranging in age from 14 to 22, so I have limited time.
My Weight-Loss Secret: "I realized my daughter's middle school was one mile away. So, I started walking her there instead of driving. At the beginning, I wasn't able to keep up.
32 Weight-Loss Secrets from Real Women Who Completely Transformed Their Bodies
I'd wave Brenda on and go back home. Each day, I went a little farther and was eventually able to make the whole trip. After four months, I was down 40 pounds and could walk without huffing and puffing. Today, my health measures are in normal ranges and I've shaken the 'victim' mentality. In other words, I felt like life was running me instead of me running my life. I now believe that if I can work hard enough to change my health, then I can apply that discipline to other areas.
It's been going well—I devote time each day to my novel and other writing aspirations!
Myth 2: ‘Being overweight isn’t that bad for you’
What else helped: "I read a book called The New Lean for Life , which taught me how to replace 'bad' carbs like white rice with 'good' ones like quinoa. I'd walk with my head down and avoid eye contact. My mom had a heart attack at age 41, when I was 19, and that was never far from my mind. On my 39th birthday in , I hit pounds and thought, I'm going to die if I don't do something. So I set a goal to get under pounds by age My Weight-Loss Secret: Add one minute a day to your walk. I didn't want to overdo it and get frustrated, so I decided to add just 1 minute of walking each day.
After 20 days, I was up to 30 minutes of walking and the pounds were consistently coming off. If I couldn't make it to the gym, I'd stroll around town with my then-teenage daughters, Kayla and Kendra. Now, I feel like I am turning heads—in a good way.
I hold my head up high with my shoulders back, I smile and make eye contact. I try to radiate positivity. What else helped: "I ate six small meals a day and replaced soda with water.