How To Lose Weight Without Dieting (-112 pounds) tips

Slucas1987

All I can say is amazingly inspiring!!! I am going to send the links to my Sister-in-love. She has asked me for advice and you have given the best advice! Be very proud of yourself and keep up the good work! Hope to see wedding pics :-)

SAH1906

Impressive and a great inspiration to most of us that aren't sticklers about our regimen. It can be done. I'm dealing w a small plateau now and I know it is caused by me over indulging over the weekend, but its ok. I'm human and today is a new day. Thanks for this!

joleenl

Congrats! You are doing awesome. Such an inspiration. Thanks for sharing your story!

yusineddy

I love this post and I come back to read it once in a while when I need some reassurance! Thanks so much Steph!

Illuminate

This is a great post. Very inspiring!

qtgonewild

congrats yo look amazing. thank you for sharing.

Cherilgrl

Thanks to all for your kind words! Means a lot!

Very disheartened by a few people though who came on here and criticized. It's very rude to do that on someone's success story, telling me that I'm on a diet (really? Do people go on a diet for 16 months? Don't think so). Another person telling me that losing weight is easy but I haven't maintained yet and they're just "keeping it real." Seriously, do they think I don't know? My fiance lost 200 pounds and has maintained for a year. And anyone who says losing weight is easy must not have had much to lose.

I shared this in order to help and inspire people, and I'm glad I reached so many of you. To those who think it's appropriate to criticize other's success stories... it's not. It's hurtful and rude.

Losing it not easy I have to agree with you. I'm still struggling to lose 40lbs (on and off the wagon...but not giving up ) This post made me think for one moment that this "diet/lifestyle" thing doesn't have to be rocket science. Thanks...I needed the breather :yawn:

paulygi

Bump. This should be a sticky at the top of the forum.

NRSPAM

Nicely said OP!

victorfitnezz

I love this post!!!

Searching44

Bump for later...

Tffanie4712

I believe you did a wonderful job. Everyone always give up saying its not meant for them to be skinny.You don't have to be skinny you need to be healthy though is what I reply.I guess it's their excuse for being overweight.

IWantToBeFatNoMore

I am beginning my personal weight loss plan today by choosing healthier foods, smaller portions, attention to less salt and sugar, and plan to begin exercising with walking 20 minutes and increasing this to 60 minutes 4 times a week. Though I do not want to count calories because that makes me feel like I'm under a microscope, instead there are lots of ways I'm re-learning the correct potion sizes. My goal is to lose 4lbs. per week because I have 164 to lose. I have medical problems that make it impossible for me to hit the gym for 4 hours like I used to enjoy doing, and I am not giving myself a deadline for reaching my goal. My first goal is to lose 8lbs. by the end of this month (2 1/2 weeks away). While some may think I'm foolish to believe I can lose weight without following a set diet plan, I have found that never worked for me in the long run. The only thing that has worked is to limit my fat intake and increase my activity level so that is what I am going to do while keeping a journal of my progress. I hope you will wish me luck and I plan to visit this site periodically to share my progress and hear how you are doing as well. Best of luck!

ERICA0185

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ChristinaOrtiz23

LOVE THIS !!! AWESOME JOB!!

ukjessi

You look fantastic! This was what I needed to motivate myself through Christmas.

ash8184

Well written and great tips! You're an inspiration and look awesome. Way to go!

newjojie

Very well written and thanks for the inspiration!

marleniap

Hi guys,

I have a blog, and decided to post up some of my weight loss tips. I thought I'd share it here as well! I hope you enjoy and can use some of the information. I will copy and paste it below, from my blog StephTheBookworm (hence the references to MFP).

How to Lose Weight Without Dieting (or, How I lost 112 Pounds Without Starving or Going Crazy)

As many of you know, I have been on a weight loss journey since January 2012. In this timeframe, I have lost 112 pounds (and counting), met my fiance, became a (slow) runner, and managed to gain the slightest bit of confidence that I never had before. My goal is to lose a total of 140 pounds, so I’ve got 28 pounds to go. So far, I’ve gone from a size 22, to a size 8/10 (not plus size anymore – hooray!). My BMI has gone from morbidly obese, to obese, to merely overweight. I’ve run a 15k (9.3 miles). I’ve exchanged my wedding dress for a smaller one, and have gotten my engagement ring resized down. I’ve done all kinds of things I never thought I’d ever do. I’m the smallest I have ever been in my adult life. I’m shopping in regular stores now. I’m wearing regular sizes. Sometimes I still struggle when I look in the mirror, but I’m a work in progress.

Everyone always asks how I’m doing it, and it’s not a secret. Some people are disappointed to hear there is no easy way out or secret pill, but many people want to listen. For those people, I’ve given advice many times, and I’m always happy to do so. I figured I’d compile that list of advice here so I can always refer people back to it. Some of my methods may seem a little unconventional, but I’m here to tell you: this is what has worked for me. This is how I found success. I am not a health nut, I am not an athlete, and I am not super strict. I am an average, every day, formerly morbidly obese girl. While some might argue that I AM on a diet, I’m not. To me, diets are temporary and extreme. What I’m doing is not temporary – it is a permanent lifestyle change that I have managed to maintain for 16 months already. It is not extreme, it’s just my new life. So, without further ado, here are my tips on how to lose weight without dieting!

1. Count your calories - know what you are eating and log everything that you’re putting into your mouth. I use MyFitnessPal (myfitnesspal.com – though I mostly use the phone app) to track my daily caloric count, which includes the calories I eat and the calories I burn with exercise. Be honest with yourself, and track your food! It doesn’t matter if it’s good or bad, but track it! Use portion control – this was key for me! Also, as a sidenote – I met my fiance on MyFitnessPal – see, becoming healthy has changed my life in more ways than one.

2. Exercise – this one seems like a given, but seriously, get off your butt and move! When I first started, I could only do the elliptical for 6 minutes – and that was okay! I did what I could to start, and now I could work out for hours if I wanted to. Start small and keep building up. I currently work out 4 days a week for about an hour each time. This includes going to the gym and doing a lot of cardio with some weights, or going for a run. I started with short work outs though, and that’s okay – as long as you’re moving! Don’t overdo it, but still push yourself! When I first started, I was working out 7 days a week. After awhile, I realized that was too much, and it was not something I could keep up with for the rest of my life, so now I work out 4 days a week because, realistically, I can maintain that for the duration of my life.

3. Food Scale - if you can afford it, I would highly recommend you get a food scale. They’re fairly inexpensive (about $20 on Amazon), and they will change your whole perspective on food. Weigh everything that you can, and log accordingly. Most food will have a serving size in grams or ounces, so follow that. I weigh my food so that I know exactly how much I’m eating and how many calories to log. If I’m not eating at home, I do my best to guess on the calories and amount, but when I’m home, I’m weighing all my food. I also weigh my lunches before work and then pack them up.

4. Heart Rate Monitor - this is another tool that, if you can afford it, I would highly recommend you get. My HRM is currently in need of repair, but it’s a real lifeline for me when I’m working out. As I said, on MyFitnessPal, you log the calories you eat as well as the calories you burn. When you burn calories, you obviously get to eat more, so the HRM helps me figure out exactly how many calories I burned with my exercise and therefore how many calories I can/should eat on a workout day. I generally eat back about 50-80% of my exercise calories.

5. Cheat Meals - this is a huge one for me and one of the most important tips I can give you. Once a week, I have a cheat meal. That means that my fiance and I go out to dinner once a week and eat whatever we want and don’t log the calories. This not only gives us something to look forward to, but prevents us from going crazy. Listen, I guarantee you that if I didn’t have cheat meals where I allowed myself to indulge once a week, that I would not have stuck with this for 16+ months. How did I get fat in the first place? Because I love food! If I denied myself this stuff all the time, I would have thrown in the towel, but since I always know I have a delicious meal to look forward to every week, I’m able to stay on track the rest of the week. Yes, I have lost over 100 pounds and still have cheat meals. It really helps.

6. Don’t deny yourself - kind of going along with the cheat meals… don’t deny yourself the stuff you love, even on non-cheat days. If you can fit it into your daily calories, I say go for it. Many people look at macros and whatnot, but for me, I only look at calories, and this works for me. I have a wicked sweet tooth, and I have something sweet almost every day. If I want a cookie, I’m going to have one… I’m just not going to have three of them like I used to, you know what I’m saying? Again, if I denied myself yummy stuff, I would have quit long ago. I’m of the belief that if it fits into your calorie goals, then go for it! If not, then wait for another day when you have extra calories left. Seriously, when I’m at work and I’m doing the shifty eyes between my phone and the delicious treats one of my coworkers has brought in, then I’m likely to indulge in that brownie instead of driving myself crazy staring at it. THIS IS OKAY! I’m just going to account for it in my food diary and make sure it fits in my calories. Surprisingly, I’m not hugely into fruits and vegetables, though I’m working on it! Some people are appalled at my food diary, as there are many days where I don’t have any fruits or veggies. Again, I’m working on it. I try to eat vegetables and fruits a few times a week, but I don’t always, and again, this works for me. Like I said, just an average girl, eating average stuff, not a health nut by any means. I kind of wish I was, but I’m just not. There hasn’t been a whole lot of food I’ve given up, I just use portion control. I’ve tried to add in a few healthy foods too, but for me, it was all about cutting back, counting those calories, and eating proper portions.

7. Weekly Weigh-ins - I used to step on the scale every day, multiple times a day. Well, weight fluctuates like crazy on a weekly and even daily basis. Seeing my weight go up and down drove me absolutely nuts, so now I have just one weekly weigh-in. The scale is away and hidden the rest of the week. For your weigh-in, do it first thing in the morning, before you’ve eaten or drank anything, and before you’ve exercised. Also, do it in the buff! Don’t drive yourself crazy – weigh in just once a week if you can!

8. Set Goals and Rewards – set mini goals for yourself so you’re not always looking at the big, huge, scary picture. When I first realized I wanted/needed to lose 140 pounds, that was terrifying. I really didn’t think I would ever get there, and now I almost am! To get rid of those overwhelming feelings that may cause you to quit, cut that big goal down into smaller ones so that you realize what you’re accomplishing. Set rewards for your mini goals too. You’re busting your butt – why not reward yourself? My first goal was 50 pounds, and for that, I got a tattoo. For my ultimate goal of losing 140 pounds, I really want to travel to Europe. I don’t know if I can afford that, but I think I deserve it. Maybe someday. Anyways, set small goals with rewards such as new clothes, a spa day, new sneakers, a tattoo… whatever you think will push you to work at it.

9. Dream BIG – I easily could have told myself to just lose 10 pounds and be done with it, but I figured, why not go big or go home? If I’m going to commit to myself, I might as well become the best me that’s possible, not just a better me. My dream is to become a healthy, normal weight, and I won’t stop or give up until I reach my goal of losing 140 pounds. I also decided to dream big with my running. Heck yeah, I was thrilled the very first time I ran a mile straight through, and I could have stopped, but I kept going and now run fairly long distances. For me, dreaming big means running a marathon, so that’s another dream I’m working on. All of this stuff is hard, but embrace it!!!! Don’t be afraid to dream. Be the best you possible. You will never, ever regret it.



The direct link to this post is: http://www.stephthebookworm.com/2013/05/31/how-to-lose-weight-without-dieting-or-how-i-lost-112-pounds-without-starving-or-going-crazy/

And some other weight loss posts I have done. I hope you'll read them:

On Doing Hard Things - My Story (So Far) - http://www.stephthebookworm.com/2012/11/09/on-doing-hard-things-my-story/

One Hundred Pounds - http://www.stephthebookworm.com/2013/03/10/one-hundred-pounds-3/

My 15K! - http://www.stephthebookworm.com/2013/03/30/my-15k/

Thank you sooooooooooo much for posting your tips and your success in losing weight....I do like to workout daily because I just do and I realize that it's not necessary but going to the gym is a real stress reliever and my really own free time to myself:)
As for eating back calories, I am glad you mentioned that you would eat only 50 to 80% because I wasn't sure on that issue.
As I stated before on another success stories, these are very informative, inspiring and keeps me motivated.
I have a long way to go but I have lost 13 lbs and I know it's mainly do to tracking and being very honest about what I am eating lol. Thanks again.

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Slp_03

What an inspiration! You are amazing!