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

JohnnyCashMoney · May 2013

bump for later

ilenelynne · May 2013

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 · May 2013

Congratulations & Thank you for sharing

Nai280 · May 2013

thank you for sharing!

bwogilvie · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

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 · May 2013

CONGRATULATIONS!! bUMP TO READ LATER AFTER WORK!

Losing85 · May 2013

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/

MizAngie · May 2013

bumb for later

newlife6745 · May 2013

Thank you so much for sharing. Being one for instant gratification this is truly inspiring. A great reminder how hard work and being consistent pays off.

Congrats & thanks. :flowerforyou:

JewelE77 · May 2013

That is amazing, great tips and awesome job! :flowerforyou:

clairabellle · May 2013

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)

Hi, I really enjoyed reading your tips etc and can I say how proud I am of you. Like yourself I'm doing most of what you say and believe slow and steady wins the race. Some days I bomb and others I'm a drill sergeant so it all balances out in the end.

Well done you :-)

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/

shawnmaire74 · May 2013

Great post, thanks so much for sharing. All your work has paid off, you look amazing!

TheStephil · May 2013

Great job. Nice read.

I agree with almost everything you said. I don't believe in cheat meals because there are no "free calories" to me. I squeeze that food into my weekly goal or I don't eat it and so far I've not had any problem squeezing in sweets, fast food, etc. But it obviously has worked for you and that's what matters.

LisaH1967 · May 2013

Excellent post, thank you. Congratulations on your success!

alain0207 · May 2013

Thank you, Thank you, Thank you! see like you I have a wicked sweet tooth, plus not fond of most veggies. i am trying but someone I know has lost a lot of weight eating like a rabbit and when he tells me I should do the same I quickly reply I rather die. I want to be healthy but not if I cannot have cake once in awhile. I am starting with 29lbs...thank you for the inspiration.

boatsie77 · May 2013

Excellent post and great advice--so many folks on MFP are left in the dust by the clean-eating, heavy-lifting, personal-trainer-getting, gym-joining, Shakeology crew (not that there's anything wrong with that). You've blazed a trail for all the others who just need to get out from under the burden of obesity, in a way that's practical, economical and understandable...and once they are free, can then explore options to get to the next level of their fitness goals. Your results are truly beautiful and inspirational--with your post, you've provided a shining beacon of hope to so many MFPers in need of guidance.

ShannonsCrazy · May 2013

Wow I am really glad I read this. Very motivating, especially since I am not a big veggie person either. So you are proof that weight loss can happen without veggies all the time. Congratulations!!!!

nickgarner6 · May 2013

Awesome post and awesome job on your weight loss! Thanks for posting.

MyChocolateDiet · May 2013

My eyes!:sad: they can't read all that, but you'r pics look amazing girl, worth a thousand words. Literally! :flowerforyou: :drinker:

theamazinjonesy · June 2013

Awesome post! Congratulations on your weight lost and your upcoming nuptials!!!

marhod5 · June 2013

Congratulations on your success! You give some really good advice. I just struggle with some of them. I especially have trouble with the cheat foods. A treat for me can easily turn into a binge. But it's something I'm working on. Thanks for the inspiration!