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

its4eli

Wonderful tips! I agree with all of them Thank you so much for sharing; you're a true inspiration. You look fantastic, keep up the great work! *Sheers* :drinker:

akern1987

You are my new inspiration!
I love your story, and you look amazing!

Samenamenewlook

Thank you! I have a big problem with overextending myself only to gain the weight back. You just reminded me of smarter ways to do this. Thank you, you're an inspiration.

maryannelk

Very impressive! Congrats on building a happy & healthy life!

I appreciate the long-term focus of your strategies. It's not just about losing weight this week, but building habits for a lifetime!

DANCERPURPLE

BUMP

dupaboo

Wonderful story - congratulations on your weight loss and your engagement. Keep up the great work!

rose228822

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.

rhondaec

Thanks for all the tips! I also don't eat many fruits and veggies but try to track everything. I eat what I want and try to stay within my calories. Your post for the most part explains me. But I really needed some of the tips you gave to go further with my journey. Thanks very much and good luck with last 28 pounds!

kevrit

Best post I've read in a long time! Great advice and what I am currently trying to follow. I do need to monitor my portions better though. Nice reminder. You are an inspiration to us all! Congratulations on the progress and on the upcoming marriage! MFP rules!

shannaslife

Awesome job! Thanks for posting.

JohnnyCashMoney

bump for later

ilenelynne

I'm so happy to read this as I feel the same way. I don't put any else down but the focus on clean eating and other plans that are more drastic had me feeling out of the loop. I pretty much go for caloric goals and also treat myself daily and fit it in. I love sugar and will not give it up for anything. It's my journey for life as well. Thank you so much for sharing this.

ColeAXE

Congratulations & Thank you for sharing

Nai280

thank you for sharing!

bwogilvie

Great advice! I do think you can weigh yourself daily to good effect, as long as you then analyze how it relates to your long-term trend. John Walker explains how in "The Hacker's Diet" (available free online at http://www.fourmilab.ch/hackdiet/e4/), in the chapter on "Signal and Noise." I think everyone who is working to lose weight ought to read that chapter.

StephTheBookworm

The whole point of this post, as I stated, is that this is NOT a diet and that I have changed my life, so,I'm not too sure what you're getting at.

http://thatpaleoguy.com/2012/12/19/calorie-rants-and-ketosis-part-1/
http://thatpaleoguy.com/2012/12/24/calorie-rants-and-ketosis-part-2/
http://www.gnolls.org/3374/there-is-no-such-thing-as-a-calorie-to-your-body/
http://www.gnolls.org/3409/the-calorie-paradox-did-four-rice-chex-make-america-fat-part-ii-of-there-is-no-such-thing-as-a-calorie/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC506782/ (I like this one!)



losing it is the easy part. Keeping it off is the hard part.

Just trying to keep it real.

And congratulations!! I don't think it has anything to do with calories but that's just my opinion. Remember - maintenance is for life. (You don't go on a diet, you change your diet).

fitnwhole

Really needed to read this today! Fell off the wagon while on vacation and never got back on 2 weeks later:sad: :sad:
Oh well :ohwell:

Thanks for the inspiration!!! :happy:

StephTheBookworm

Thanks everyone for your kindness and support. I know my methods may not work for everyone, but this has worked for me and maybe for others as well. :flowerforyou:

eknobbe

CONGRATULATIONS!! bUMP TO READ LATER AFTER WORK!

Losing85

Bump!!!!

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/