Any success stories from 140 to 120lbs? (Women)

Coffee_addict22

I would love to know if there is anyone with a success story of getting to 120lbs from 140-145. What are the biggest things that helped? How long did it take? How many calories did you eat? I’m a mid-20’s female. 5’4”.

mirthegeologist

I successfully went from 140 to 120 when I was 28, and I’m 5’4”, too. It took about 3 months to lose the first 15lbs, and then the last 5lbs took another 6 months. I started by dropping my calories to 1200, which in hindsight was probably too low. As I lost weight, I gradually added exercise—first I tried yoga and mat Pilates, and then I added running (using the C25K program). As my weight loss progressed, I increased my calories to around 1400 (and more on days that I ran).

Things that helped:
1. I used a food scale for calorie dense foods, like peanut butter, cereal, chips, or mayonnaise.
2. I identified my “trigger” foods and either avoided them, limited my portions, or found a satisfying substitute for them.
3. I found low calorie recipes that I enjoyed cooking and eating.
4. I logged all of my foods on MFP.
5. I looked for ways to burn calories, like yard work or deep cleaning.
6. Mostly, I just didn’t quit.

I had wanted to be a 120lbs for most of my twenties, but I couldn’t figure out how to obtain long term weight loss. With MFP, I learned what a proper portion size was, strategies for eating out, and how to focus on weight loss trends instead of scale fluctuations. It helped that I lost 5 lbs in less than a month, so my early success kept me motivated to keep going. It was hard work, but I loved being fit and healthy after nearly a year of losing weight.

apullum

You're already in a healthy BMI range for your height, so weight loss at this point should be very slow. It would be appropriate to set MFP for 0.5 lb/week loss, and you will probably not see the scale go down every week.

For people who are already in their optimal BMI range, weight loss generally requires meticulous logging. You most likely will need to weigh ALL of your food, be careful not to use inflated exercise calorie estimates, and consistently hit your calorie goal without going over it. When you don't have much to lose, you have a small deficit and it is easy to wipe it out accidentally with only a few logging errors.

Often, recomp is a good option for people who are already in the healthy BMI range but are not happy with how they look. Recomp involves following a structured strength training plan to build muscle and reduce fat. It takes time, but makes most people happier with their appearance. One thing to consider is that you cannot target where your body burns fat from, but you can choose muscle groups that you want to develop.

One option might be to lose a little more weight so that you are in the middle of your healthy BMI range rather than at the upper end of it, and then move into recomp.

whmscll

I started at 140 and my goal is 122. I am at 124 currently and it’s taken me since the end of Feb. I’ve been working on the last 5 pounds for six weeks so far. Goal is to lose it all before Labor Day. I’ve been eating at between 1300-1400 except for the occasional splurge (goal is 1300 but sometimes I am over, even after exercise). I’m 5’ 4.5” I have been lifting (heavy for me but not for many others) 3x week and doing moderate cardio 1-2 additional days throughout my weight loss journey. Things that have helped me:

- realizing that I will get there eventually if I don’t give up
- Weigh and log everything. I actually don’t weigh EVERYTHING but do weigh most things, and definitely anything calorie dense
- My desserts turned into after dinner snacks of mostly flavored Greek yogurt or sometimes fruit.
- I eat almost nothing that is not full of good nutrition, except for special,occasions. No empty calories, no junk. Everything is calculated on the basis of calories, how much protein is in it, how much it will fill me up/keep me full and how much I like it. I eat NOTHING that I don’t like. Those calories are too precious.
- I track protein, fiber and fat macros. I aim for 100-120 grams of protein a day and at least 30 of fiber (fiber for medical reasons, protein to help build strength while lifting, and fat for satiety).
- I eat back every exercise calorie I could justify, including when my husband and I go swing or ballroom dancing.

Pricklypineapple422

I am 5'5 and have went from 160 lbs to my current weight of 116 lbs. Many will say that exercise is for fitness not weight loss, but exercise has been a huge help in my weight loss. For me, being at the lower end of a healthy weight and trying to lose weight leaves me with a small amount of calories I can eat per day. Exercising has allowed me to eat more which has made it more sustainable for me (my current calorie goal is 1770 per day). For example, yesterday evening I ran 6 miles which added over 500 calories to my goal for the day.

I enjoy exercising and do some sort of exercise 5-6 days a week, but that is a very personal thing. If I didn't enjoy it, it wouldn't be sustainable.

I also try and hit at least 20% protein per day. I switched to vegetarian during this weight loss journey and initially was getting very minimal protein. Since increasing my protein consumption, I feel so much better.

Caralarma

Me. I'm also quite short (5'3) which is why 50kg would be my ideal weight- but at 54 kg i am still happy. I aim to eat 1200 calories per day but I find that 1400 is enough to maintain my current weight. I also do intermittent fasting which helps a lot. In fact I think counting would be a lot harder if I ate breakfast as there would be more meals to count. By doing IF, I hardly even need to log because I only eat 1 big meal and a small supper per day. Hope that helps 😀

krazy1sbk

I went from 139》118 over a summer but my experience is not typical. I'm 5'6" and a teacher, so I was tutoring 3x per week over the summer, not working full time. I ate about 1200 calories, and walked 4 miles 3x a week (ate back exercise calories). Mostly I got way better at not snacking when I wasn't at work and drank a lot of water. It helped to have fruit to snack on, also! Good luck! (I have since had a baby and gained way more weight, so hopefully I'll get back to 130ish soon, which is a more typical weight for me.)

Coffee_addict22

krazy1sbk wrote: »

I went from 139》118 over a summer but my experience is not typical. I'm 5'6" and a teacher, so I was tutoring 3x per week over the summer, not working full time. I ate about 1200 calories, and walked 4 miles 3x a week (ate back exercise calories). Mostly I got way better at not snacking when I wasn't at work and drank a lot of water. It helped to have fruit to snack on, also! Good luck! (I have since had a baby and gained way more weight, so hopefully I'll get back to 130ish soon, which is a more typical weight for me.)

This is encouraging to hear! Every time I post about it. Everyone tells me I don’t need to lose weight. But for me, I’m happiest at 120-125. Just trying to get back there.