kinda hard to tell the difference bc i’m sitting in the second pic, but this is 2015 v 2018!! in hs i weighed ~200+ and wanted to loose weight, and i was really nervous to try. when i started college, i ate better and i started exercising and lost almost 100lbs!! (200+lbs - 118-ish lbs)
❓ How’s she looking? Any body doubles out there? ✅ Reblog and Like if she should be proud.
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while I was going to title this post weight loss tips, I realized that that wouldn’t be the correct descriptor for what I want to achieve. since muscle weighs more than fat, if you lose fat and gain muscle, you may end up not losing a significant amount of weight. frankly, the real goal should be lowering body fat percentage. body fat percentage is the most accurate measure of health, however weight isn’t, as everyone’s body is different based on their height, body make up, etc. so without further ado, here are some fat loss tips that have been quite effective in my experience.
drink green tea:green tea is chock full of antioxidants and nutrients that are extremely good for your health and fat loss. among other benefits, green tea has been shown to increase fat burning and boost your metabolism. I also like it as it’s a good replacement if you’re trying to wean yourself off of coffee like me!
conscious eating: one thing that I’ve found effective for weight loss is before I reach for something, I think about whether I want it because I’m craving the taste, or because I’m genuinely hungry. this helps to curb unnecessary snacking which can make more of a difference than you realize.
eating food with a low gi index:a gi index is a ranking of how the carbohydrates in a food affects your blood glucose levels. if a food has a lower gi index, it’s digested, absorbed, and metabolized more slowly, and blood glucose and insulin levels rise more slowly. low gi foods foster weight loss and help with giving consistent energy levels throughout the day! a quick search on the internet will turn up many lists of foods categorized my gi index. keep in mind that this doesn’t always have to be a drastic change where you stop eating any high gi foods whatsoever. high gi index foods can actually be extremely helpful in recovering after workouts. however, making small switches in diet can make a cumulative difference. for example, I switched out the orange in my breakfast for grapefruit!
HIIT instead of steady-state cardio: HIIT workout is a term for workouts that involve short periods of extremely intense exercise alternated with recovery periods of low intensity exercise. for example, cycling on a stationary bike for 30 seconds as fast as possible at high resistance, alternated with sessions of several minutes of slow cycling with low resistance. keep in mind that the time periods will vary based on the activity and the intensity of both periods. HIIT exercises burn lots of calories in short amounts of time, and has been found to burn 25-30% more calories than other forms of exercise. it has also been found to increase your metabolic rate for hours after you exercise.
lots of water and less sugary drinks: water has a plethora of benefits for your health as being well hydrated is essential for your body remaining in homeostasis. many people who are thirsty actually think they’re hungry. it’s important to drink water regularly so you don’t become confused and eat excessively. water also increases the burning of calories, helps remove waste from the body, and is essential to the metabolization of stored fat or carbohydrates. another thing to do is drink water instead of sugary drinks such as juice or soda. one thing a coach once said to me that I found extremely helpful is “why would you drink empty calories?”. calories aren’t just a numerical value, and a really important idea to understand is that not all calories are created equal. for example, eating 15 calories of chocolate isn’t equivalent to eating 15 calories of kale. drinking sugary drinks such as juice or soda will give you sugar and an eventual energy crash, and yet it still won’t be filling. a very important component of fat loss is actually ensuring that you aren’t eating high calories foods that don’t even fill you up. if you switch over to eating lower calorie foods that make you feel more full, you’ll notice a big change.
i’ve got plenty more tips (: just let me know if you want more or have any questions about specific topics!!
I’ve held off well over 100 lbs for more than a year now. I thought I’d share what I did during my weight loss.
It’s the new year, and that means there are a lot of people who are looking to start or recommit to a physical lifestyle change. I’ve been reflecting lately on my own loss and maintenance, and I thought I might share what helped me make a major long-term change.
Between mid 2017 and late 2018, I fell from 310 lbs to 170 lbs. Over 2019, I maintained that loss, albeit with some fluctuations (a range of 150 to 190 lbs, currently 182 and losing again). Here’s what I did:
I have struggled with Body Dysmorphia since I was a little girl. I don’t think I will ever NOT struggle with it, as it’s so embedded in my being; however, I can’t say that I’m not proud of my hard work over the past year. I succeeded with Keto & Intermittent Fasting plus going to the gym, & I’ve lost exactly 28 lbs. in one year!
I’ve restarted many times. The most recent time was November 1st.
After the gyms closed I took a break from focusing on fitness and nutrition and I gained 10 pounds back but I looked and felt like it was 20 pounds.
After deciding to spend the month of May sugar-free, I’ve lost 4.4 pounds (plus an inch off my waist) and most of it was the harsh bloating that makes me look bigger than we actually are. I did slip up a couple times (I’m human, I make mistakes) but it made me feel so great that I’m going to continue to be as sugar-free as possible while still enjoying sugar in moderation).
I’ve already lost over 2 pounds since June 1st! (said June 7th)
(Disclaimer: weight is not important, what’s important is the fact that I’m losing pounds from not eating sugar which means the weight I’m losing is not meant to be on my body. I want to be healthier and fitter regardless of what the scale says.)
“Is there sugar in that?” is my most common phrase now haha
Also, I haven’t done a decent workout (other than push ups n stuff here n there randomly) since the gyms closed. Giving my body a break, focusing on nutrition and hikes for now until it’s safe to do heavy lifting again.
As of this morning I’ve lost 111.5 pounds since December 29th, 2019. Not bad. Happened pretty easily even. Low carb seems to agree with me well and even on the days when I only got a few hours sleep I have more energy than ever. I now weigh less than I ever have since I started tracking on MFP in 2008. And knowing what I weighed at previous points in time, it’s probably the lowest I’ve been since around 1995. Did my DEXA scan last week and it’s fat I’m losing not muscle so yay me! Not bad for an old chick. 😁
I keep making excuses to eat junk food, and not just in moderation. Just because something is free, doesn’t mean I should eat it. I’ve been consuming things that I used to consider “treats” on a regular basis which mainly includes eating out.
What do I need to do to prepare for this?
Make clean eating a priority. Saying “no” to the free cupcakes.
Make a meal plan for the week.
Purchase the staple foods (bacon, eggs, chicken, fruits and veggies)
DRINK WATER; when I drink water, I want to eat healthier
Get choppin. Chopping up veggies ahead of time saves time in the kitchen for quicker meals rather than going to the drive thru for something quick.
the Christmas season is approaching and a lot of people usually decide to lose
weight after the New Years, I thought I might share some information.
reason I’m doing this, is because there are people who have extremely difficult
time losing weight – the endomorphs. And since I’m one of those people, I
thought I’d share the things that I’ve learned that have made an actual
difference and I was able to lose over 20 kg (44 lb).
There is a lot of fitness tips online which
work great for ectomorphs and mesomorphs, but not for endomorphs. And when you
face failure after failure, there might be a breaking point when you just give
up for good, because nothing seems to work anyway. And so I hope this post will
things first, I wouldn’t have lost those kilograms if it wasn’t for the
knowledge that the channel Gauge Girl Training provides on youtube.
recommend that you check out and subscribe to this channel, you can find there
all sorts of info about fat loss, weight maintenance, building muscle mass and
general health tips.
thing you want to do when reducing body weight, is to determine your body type.
It’s very important, because different body types will require different
nutrition approaches. Here’s a videoon how to determine your body type.
thing you need to be aware of is that weight loss does not equal fat loss.
Here’s a videoexplaining how fat loss works.
The next step is to understand what macros are
and why they matter – video.
And here’s a video explaining how to calculate
macros for fat loss. You can find many online calculators for BMR and TDEE. As
for monitoring your macros I recommend using MyFitnessPal app.
At this point you might still be quite
confused, but don’t worry, there’s plenty more videos on the channel dedicated
to this subject.
I went on a
low carb diet. I didn’t get a custom meal plan from Gauge Girl Training, since
I’m broke and can’t afford it. Because of that, I went on a “trial period”,
when for 2 weeks I tried out different low carb foods and recipes, I weighted
everything on a kitchen scale, wrote everything in a notebook and then noted in
MyFitnessPal. If you’re broke like me, having a trial period is a good idea.
decide to go on a low carb or keto diet – which basically means that you have to quit sugar – I strongly advise against doing that in a period of time
when you need to have a clear, sharp and quick mind. You will be tired, you’ll
have a trouble focusing, you will have strong cravings, you might be irritated.
In my case, the first time I quit sugar that state lasted almost a whole week.
If you just
love candy and that’s your biggest weakness (like mine), it will be very
helpful to get whey protein. There’s a big variety of flavors and most of them
are quite sweet, so it will help with controlling sugar cravings.
goal was to lose belly fat, because that’s the most problematic part of my
body. I did following workouts at home and I was really happy with the results:
For the belly:
Cardio Abs(burns 100 – 220 kcal) – this one is not in English; you’re supposed
to keep your stomach tight throughout the entire workout session.
One of the
biggest benefits that knowledge and experience have given me, is that my body image
issues are gone. I know what I’m capable of, I know what I can expect of my
body, I see any unwanted fat gains as temporary. I’ve got control over what’s
going on. And it feels amazing.
if you find this post useful please reblog, not like
I’ve been working my ass off in the gym for months, drinking 80 oz of water, eating nutritious foods at a moderate calorie deficit, sleeping 7 hours minimum a night and the scale hasn’t budged in 4 weeks.
But you know what? I’m lifting more! I’ve increased the weight on every move in the gym and my runs are getting faster!
So keep doing what you’re doing and don’t question your methods over weekly weigh-ins. You’re just at a plateau. One day you’ll break free♥
You know, I was kind of bummed that my belly fat wasnt going away as much as I would like it to, considering how hard I’ve been trying. But my husband pointed out how toned my legs are now and he’s actually right. I haven’t compared any other aspect of my body to my old body, just my belly fat. Like I’m sitting here getting my muscles hard AF and paying them no respect! I guess my point is that I have to stop focusing on ONE single aspect of this journey and be proud of allllll of the accomplishments I have achieved in the past couple of months. Slowly but surely (-: fat loss will come especially with the help of the muscle gain.
I’ve lost 120+ pounds in the last 14 months by strictly sticking to a low carb diet. Like many others who have lost large amounts of weight, I have no clue as to my size.
I bought a couple new pairs of pants because the ones I had were sadly baggy. When I pulled them out to try on I was convinced that there was no way I would fit into jeans so narrow. I tugged them on only so I could see how far I still had to go but they fit perfectly. Yay!?
I’m glad to have new pants that fit properly but I don’t like that I have so little understanding of what I look like.
I was at the gym earlier this week on the leg press and my legs just looked skinny. I don’t want to be skinny. I like having thick, muscular legs and I don’t think I do anymore. I’m not even sure.
My weight is still plenty high and I’ve been shooting to lose another 50 but I want to really focus on muscle gain too. I’ve been doing the DEXA scans and 3D imaging too so I’m hopping they will help keep me on track until my mind manages to catch up with reality.
There are many worse things going on in the world right now and this is just a minor frustration. Simply blogging it so I remember to focus on it as I move ahead.
Stay safe and make sure those you care about know that you love them. 💜💛💙
One solid week of intermittent fasting, 20 hr fasts with 4 hr feeding windows. Stuck to mostly Whole Foods for feeding and incorporated some exercise when I felt up to it. On the whole it was a positive experience and not all that hard once I got started. I’ll likely do this again for a few more weeks going into summer. Feeling at least 50% less squishy 😋 difference is about 2.5 lbs between pics, overall dropped 4.5 lb from last Saturday (initial water loss). So not a ton of weight, definitely room for a bigger change .
when i use my exercise bike now i try to go by distance rather than time, like i know i’ll workout harder if i say ‘i want to do 25km’ rather than ‘i want to cycle for an hour’ because i know i’ll want to beat my previous time of cycling 25km rather than just leaisurly cycling for an hour so in turn, i’ll burn more calories.
As a teenager I had a hourglass figure, but when I gained weight in college it all went to my stomach and arms, making me apple-shaped (and I’ve been that way ever since), so while I’m working on strengthening my legs and butt I’m also working to lose more fat from my stomach and arms…
Well, all my hard work is finally starting to pay off! My waist has been tightening up, and my body is *finally* returning to that hourglass shape. Recently I noticed the slim-fitting workout tanks I owned are getting baggy on me and *actually* making me look boxier… So I went to Ross to find some cheap stretchy bodycon tanks, and found exactly what I was looking for, in the Junior’s section! 😱 I haven’t fit into a Junior’s/Small since high school, when I was in the best shape of my life! Well, besides now apparently… I’m so happy and proud! 😊
My boyfriend held me accountable to go to the gym today.
I had mentioned it earlier this week, that we could go to a body pump class together (a full body workout). But I honestly just wanted to sleep in on the day off haha. But we got up and went and it was challenging and great 😊
Please remember that the scale doesn’t define your progress. It’s not even the most accurate way to judge your progress. Even if you aren’t targeting muscle growth, it’s still going to happen. Muscle ways more than fat, so the scale isn’t always telling you what you want.
Sometimes you will be making great progress and then the scale will say you gained, it can be discouraging. But you still don’t know if that’s because you aren’t burning that fat.
If you have access to body fat analysis equipment then use it.
I may not struggle with my weight but I still know from experience. I am a wrestler so maintaining weight is important to me, I like where I’m at, but after working out more intensely for a few months I still weighed the same. For me that was ideal, but it wasn’t because I wasn’t working hard enough, or I didn’t burn any fat. I’d gained a lot of muscle and my body fat percentage had dropped five percent.
If you don’t have access to any equipment, use a tape measure for sewing. Measure parts of your body that you want to see improvement. Make sure you measure in the same spot every time. Check once a long with checking the scale.
Scales can be a great tool for knowing how far you’ve progressed but they don’t tell you why you weight what you do, they can’t tell you that x amount of your weight is fat and y amount is muscle. Don’t allow yourself to get discouraged over what the scale reads. Even if you didn’t burn as much fat as you wanted, it still doesn’t define you, your weight loss isn’t about a scale, it isn’t about what others think, it should be about you.
Piss off with this feeling attacked by SOMEONE ELSE choosing to lose weight.
God, I hate when people make someone else’s weight loss about them. They lost weight for THEM, not for you and if your feelings are the reason they need to keep the weight on, you can piss off
The people who latched on to Fat Adele and are now hating her because she’s skinny are some of the biggest crab in the bucket people imaginable………then have the audacity to try and shit on people praising Adele for losing weight. At least they’re praising her accomplishing a goal she HAD to set to lose weight.
Yes, people can praise Adele for losing weight. If you don’t like it, if you feel attacked at people praising Adele for losing weight, you can piss off with the rest.
Hey everyone! Yeah, my username might be GymBarbie but… Little do people in my fitness bubble know that I suffer from depression. It no secret. I don’t keep it from anyone. I’ve suffered it before and there is at least one major reason why I have it, but I thought I would have it under control.
It ebbs and flows. And the past 2 months or so it has been taking over almost every single day of my life. And I’ve been searching for ways to battle it.
Note to self: it’s routine. Routine helps me battle it. Fasting. Up at 8 (unless working early, then at 6), gym, work, pampering and reading. Or up at 6, gym, pampering myself. It’s that simple. Work and gym and books help me, in one word - distraction. And also. What helps - getting my nails done. Getting a fake tan. Browsing Pinterest. Reading romance books. Planning my dream flights. They’re all activities with a positive outcome, you can’t go wrong!
Late nights when I come home from work, I get very hungry for fruit. Sometimes the cravings are so hard, I get moody, annoyed. And I analyze my feelings, I really do. And realize - I am not starving, I’m hungry for sugar, but don’t want unnecessary insulin levels because I will eat tons of apples and fall asleep. So I must. must. MUST. distract myself. Shower. Book reading. Walks. Anything. But distraction works wonders, and I never imagined it could.
So I have had 3 successful nights of calorie deficit (I’m cutting some fat!) where I’ve felt the severe need for fruit despite the fact that I’ve eaten sufficiently for the day.
And… going to the gym after having such successes feels AMAZING. And not only it makes me feel amazing, I feel I look amazing. And I look at my image in the mirror and keep being fascinated about how thinner I am than a year ago.
I knew last week was too good and had no self control that weekend. Was hoping to have made it back to last week’s number this week but I guess I just was not good enough. 1 week left in November and it is going to really be a tough one with Thanksgiving on Thursday. My goal is to hit 249.8 lbs that’s it that is all I want. I will try to create as much of a deficit on all the other days that enjoying food on Thursday will not completely ruin my efforts for this month.
Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: “I would love to workout, but I don’t want to be sore for tomorrow’s barbeque.”, “I will have a free day this weekend, therefore, I will stuff my face with cookies and milk.”, “I love the gym, I just don’t have time to go anymore.”
The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life.
Whether you are looking to lose a few pounds or get in shape for a bodybuilding competition, please under any circumstances don’t let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:
One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you seriously and some won’t. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that and sometimes are willing to help you out.
Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting partner will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.
Three: Writing down your aspirations and visions. Get a notepad right this moment, and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your “goals” and the other has “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and also try to make them very personable.
Soon you will develop these mental changes that will change your life forever subconsciously. Also, Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it every day. Why not you? Just do weights for ab workouts.
Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing.
I’m down 3.4lbs from the last time I weighed myself 11 days ago. I’ve been trying to eat a less since I’m not exercising like I usually did when I had access to a gym. Not sure if that’s what is making the difference. Hopefully it isn’t muscle loss. That would make me sad. Now if I get better about tracking my food and conscious of my macros again, I bet I’ll be back in the 140s in no time.
this is more for me as a reminder that i need to keep losing weight, but i hope it inspires others too!
i can feel my collarbones
i can close my hand around my wrist
my arms are skinnier and less flabby
my shoes are looser on me
putting my hands on my hips and finding that my hips are smaller than i thought they would be is cool
my feet don’t hurt at all after 8 hour shifts on my feet
i’ve gotten a few compliments but i’m waiting until i’ve lost a lot of weight to expect more compliments
being able to fit into smaller sizes feels so good
i can see my toes when i look down
less back fat
thighs rub together less
there’s really fat on almost every single part of our bodies and we don’t notice it so much when we’re overweight but once you lose weight you start to notice all the fat you’ve lost from weirder places like your neck, your fingers, your feet, your shoulders