100+ lbs loosers

Ah, if only i had a quarter for everytime someone has asked me this question. I'd be rich! No secret, eat less, move more. I Eat less prepackaged foods, more fruits, veggies and chicken. And lots of water. Yep, no secret, everything you've probably already known. It works.

Eat less, move more.

I don't worry about macros, gluten, clean eating, avoiding red meat, eating vegan, colon cleansing, intermittent fasting, supplements that spur weight loss (I guess the latest is black coffee extract - why not just drink coffee?), what Dr. Oz has to say, and whatever other fad, trend, voodoo, etc is out there.

I do try to eat fairly nutritiously... a big salad fills me up and stays with me a lot longer than a candy bar or fries. I usually eat my exercise calories because I find if I don't I will binge after a few days (its like my body is telling me its starving and will go for whatever fast calories are available). I exercise 5 days in a row then take a day off. I do a combination of strength and cardio (I do recommend a personal trainer if you go to the gym.. I see one 2x/month just to get direction, but even once a month to set up a plan helps). I drink a ton of water - never ever have soda, not even diet. I do add Crystal Light , every other bottle. No alcohol - ever.

Stick with it, it won't happen overnight and there will be a lot of ups & downs. I started in April 2008 and I haven't hit goal weight yet... but I will even if it takes me another 5 years.

15%/35%/50%

Carbs/Fats/Proteins

Raise protein level, Reduce sodium level, reduce carb level, do not if at all possible have cheat days. Be consistent. Consistency rules everything. Want it to work in your favor way way more than you want the junk you shouldn't have. Keep it simple. Replicate your meals. Have go to snacks that are good for you. Plan plan plan days a head of time what you will eat. Don't let people sabotage you. Invest in Whey powder, lots of protein. Try to have protein above 100. Log your food consistently!!! After 3 months, start moving (aerobically, walking, etc.) Then introduce weights, but keep it simple. Have motivating statements that you remember in down times or times you want to stop doing it right. Here are mine: "I do today, what most people won't, so that tomorrow I can do what most people can't" ~Jerry Rice. "You can spend 1 hour a day exercising or 24 hours a day resting, while you are dead" (That one is a little harsh, but it makes me get up at 4:30am every day.) "To get the keys to the castle you have to be born into it, marry into it, buy it, or take it by force. I like that 4th option." (kind of a fun one). "It's Just walking, I can do that" ~me. Lastly, "Today is another day to get it right!"

Every morning I wake up at 4:30a to go to the gym and just think to myself, it's only walking how easy; you could be doing something extremely painful and so I think, I can do this its just walking get up. Once I am up I am all good until I get on the treadmill them I walk for 5 minutes and think damn 55 min to go and I think I only need 30, but then I realize it has been 10 min and I am still going when I thought it was just 5. After every 5 I drink water from my bottle and it becomes more ritual than thirst, 9 drinks to go, if I can just make it to 35 min. Then at 35 I think only 25 more to go 10 more until 15 and who can't do 15, 3 more drinks, then 15 comes and I know I will finish, because the last 5 is the victory lap that goes so fast. Done, last drink, now on to weights, and a setup to a good weigh in this week. Weights, shower and I can already taste the dark roast coffee that awaits me at a local place. Now my morning begins and have my whole day in front of me the last 1.5 hours is now a blur, but I feel good! That is my start!!! I went from not able to walk 5-10 minutes without resting, one year ago to walking 3 miles a day, 7 day's a week. I can't believe that I am doing this sometimes, but I am down 5 pant sizes, 2 shirt sizes, and had a perfect yearly checkup a few weeks ago.

Believe me it is worth it. BE CONSISTENT! Good Luck!!!

Oh if I had a nickel for every time this was asked of me. I'm just short of 100 pounds, but I'm almost there. Two secrets: Watching how much you put in your mouth, and making sure you move more.

I wrote an extended list expanding on those two points and posted it a couple weeks ago, but I'll put it again here for your benefit.

1. Be patient and kind to yourself. You will make mistakes. That is okay. Keep focused, and keep moving forward. More on this later

2. Find out, whether it's through MFP's calculations, or another location, what your target calorie range should be, and try your best to stick with it. And if you go over a day, don't beat yourself up. Just keep going. Keep track of EVERYTHING you eat, even if you don't think you should have eaten it. And don't go below the low end of your range. ESPECIALLY don't go below 1200. Your body needs fuel!

3. Try to replace things like refined grains with whole grains, have less sugar, eat within your macros if possible. But don't put anything off limits. Don't tell yourself, "I can't have brownies now." You CAN have a brownie. Just account for it, and adjust your numbers for the day.

4. Move! If you're sedentary, try to find an activity to get yourself moving. Even if it's as simple as a walk around the block. That's how I had to start. Then maybe after a few days, you can do two blocks. And maybe then you can add a Walk Away The Pounds aerobics video. But it really is a matter of burning more calories than you take in. If you have limited mobility, there are seated exercise resources online that will help.

5. Solidarity in numbers: Make friends with others on this journey. We all understand the ups and downs, and support is essential. Whether it's in person (friends, family, places like Overeaters Anonymous or Weight Watchers) or online (MFP, SparkPeople, etc.). Become a regular on the site of your choice. Get to know people, and encourage them on their way, and they will do the same for you.

6. Celebrate your accomplishments. Reward yourself. You deserve it. It doesn't have to be something major. I just got my ears re-pierced as a reward for my current efforts.

7. Don't punish yourself for "mistakes." We're human. Mistakes are inevitable. But that doesn't make you a bad person, or a failure. Acknowledge what has happened, make note of it, try to think about how it can be avoided in the future, and just keep focused and moving forward.

8. Trust yourself and have faith in yourself. If you keep focused, you can and will succeed!

For those who lost more than 100 lbs, what is your secret? What knew WOE (way of eating) did you use? Thx for your insights !

Thanks for asking this question. I have 105 to lose for my (first) goal.

All these tips are very helpful. So awesome to see that it can be done!

Hi,
True dedication to account for every single thing in your mouth will make a huge difference. It's hard to get adjusted to eating less and paying attention to what you are actually eating, but once you get the hang of it you are golden! I started using MFP January of last year and have lost a total of 127lbs. I started off just by counting my calories and slowly eased into working out.

That is so inspiring!! Thank you for writing that I will refer to your words as they really conected with me

Some great advice here!