Losing a significant amount of weight can feel like an insurmountable challenge, but many individuals have proven it is possible. These 160-pound weight loss success stories offer inspiration and practical insights into the strategies that work. From dietary changes to incorporating exercise and finding social support, these journeys highlight the diverse paths to achieving a healthier lifestyle.
Anthony's Journey: From Denial to Determination
In October 2005, Anthony received a life insurance denial that served as a harsh wake-up call. At 33 years old, weighing over 360 pounds with a 54-inch waist and on medication for high blood pressure, he felt hopeless. Despite a loving family and enjoyable activities like snowboarding and biking, everyday tasks were becoming increasingly difficult.
That December, Anthony resolved to lose 50 pounds in 2006, immediately cutting out sweets and soda and trying to eat less. However, these initial efforts yielded no results, leaving him discouraged.
Finding the Right Approach
In March 2006, while searching for weight-loss books, Anthony discovered Dr. Joel Fuhrman’s "Eat to Live." The book's description resonated with him, and positive reviews suggested it could be effective. He embraced the diet, focusing on consuming more fruits, vegetables, beans, whole grains, nuts, and seeds while reducing his intake of other foods. This approach allowed him to crowd out unhealthy options without feeling deprived.
Within two months, Anthony lost 30 pounds. This motivated him to continue eating more vegetables and fruit, eliminating oil, breads, sauces, sweeteners, and even pizza. He consumed large salads, greens, bean chili with mushrooms and kale, and soups with broccoli and roasted red peppers, all over steamed spinach, kale, or broccoli, along with fresh fruit, raw carrots, or celery.
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Incorporating Exercise
After losing 90 pounds, Anthony began exercising for the first time. He started with walking, gradually incorporating short bursts of running. Over time, he increased his running intervals until he could run a mile without stopping.
By September 2007, Anthony weighed 197 pounds, having lost a total of 160 pounds. His blood pressure, triglycerides, and cholesterol levels were ideal without medication, and his migraine headaches disappeared. His waist size decreased from 54 to 36 inches. He successfully reapplied for life insurance and was placed in the preferred category.
Maintaining a Healthy Lifestyle
Ten years later, Anthony maintained his weight loss through a whole-food, plant-based diet. He remained active, running and playing with his children. In May 2025, he reflected on the positive impact of his healthy lifestyle on his family, expressing gratitude for the ability to pass on these habits to his children.
Andrea Mullinax: Overcoming Joint Pain and Lethargy
Andrea Mullinax, a 35-year-old mother of two, struggled with joint pain and exhaustion after work. Walking eight or nine miles daily at work took a toll on her body, preventing her from enjoying activities with her daughters.
Andrea tried various weight loss methods, including working out, seeing a dietitian, and using phentermine, with limited success. In February 2023, she sought help from MU Health Care’s Weight Management and Metabolic Center.
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Medical Intervention and Lifestyle Changes
Andrea and her provider, Victoria Newcom, FNP, initially tried an oral medication. When it proved unsuitable, they discussed injectable glucagon-like peptide 1 antagonist (GLP-1) medications. These medications aid weight loss and improve blood sugar control by increasing insulin production.
GLP-1 injections proved transformative for Andrea. They are a longer-lasting version of the hormone naturally released after eating, slowing digestion, promoting fullness, and reducing food cravings.
A Holistic Approach
Andrea also began exercising, favoring the elliptical machine to minimize joint impact. She diversified her diet by adding more produce and reducing portion sizes. She also addressed stress eating and boredom eating habits.
Andrea experienced minimal side effects from the medication and found that she thought about food less frequently. Newcom advised her to monitor her food and water intake to avoid nausea and dizziness.
Renewed Confidence and Health
Andrea lost a significant amount of weight and felt more energetic. Her blood work results were perfect for her age, and she felt more confident. She expects to continue using semaglutide long-term to maintain her weight loss and achieve her goal of losing 160 pounds.
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Lisa Dove: Reversing Type 2 Diabetes
Lisa Dove, a mother of three, gained weight after becoming a mom due to a lack of time for exercise and meal preparation. For a decade, she struggled with her weight and developed Type 2 diabetes at 35.
During the pandemic, Dove weighed 297 pounds and decided to make a change. She joined a program to improve her eating, saw a therapist, and focused on physical activity.
Tackling Emotional Eating and Embracing Exercise
Dove began her weight loss journey in January 2021. She tackled emotional eating, improved her diet, and increased her physical activity. She enjoyed working out on the elliptical, attending cardio classes like dancing, kickboxing, and Zumba, and running.
Dove joined a gym and worked with a personal trainer to ease back into exercise. She started with walking and gradually progressed to the elliptical machine, strength training, weightlifting, and cardio.
Remission and Inspiration
By May 2022, Dove had lost nearly 160 pounds and reached her goal weight of 140 pounds. She went into remission from Type 2 diabetes and no longer needed medication. Dove hopes her journey inspires others to lose weight and regain their health.
Amanda Moore: From Comfort Food to Half-Marathon Training
Amanda Moore's weight gain was triggered by childhood trauma, leading her to use food for comfort. By age 21, she weighed 270 pounds, eventually reaching 320 pounds after the birth of her daughter.
Her turning point came when she couldn't take her kids to an amusement park because she feared she wouldn't fit on the rides. Eight months into her journey, Amanda quit smoking, further boosting her energy and motivation.
Diet and Exercise Transformation
Amanda began packing lunches for work and cooking lighter versions of her favorite dinners. She also aimed to work out up to five days a week, incorporating walking and DVD workouts.
About a year and a half after starting her weight loss journey, Amanda reached 250 pounds and could finally enjoy amusement park rides with her children. After a setback due to a separation and move, she regained her focus.
A New Chapter
Today, at 160 pounds, the 30-year-old is training for a half-marathon and received a promotion at work.
Andrew Merydith: The Power of Small Changes
Andrew Merydith, 30, weighed 410 pounds at his heaviest. Depression, a sedentary desk job, and poor eating habits contributed to his weight gain. He experienced alarming health issues and lacked self-confidence.
Receiving a Fitbit through his employer motivated him to make small changes. He set a goal of walking 10,000 steps each day and logging his food.
Gradual Improvements and Mental Health
Merydith started drinking more water, logging his sleep, and counting calories via the Fitbit app. He also made an effort to move around every hour. These changes had a significant impact on his health.
As his health improved, Merydith's workouts became more challenging. He began working with a trainer and adapted his routines during the pandemic.
Inspiration and Hope
By his 30th birthday, Merydith weighed 299.5 pounds, and today, he weighs 248 pounds, having lost a total of 162 pounds. His weight loss inspired his co-workers to adopt healthier habits. He feels happier and more hopeful about his future.
Merydith emphasizes that weight loss is a lifestyle change focused on breaking bad habits and forming new ones. He advises starting with small, reasonable changes and gradually increasing the intensity of workouts and improving diet.
Mary Bergman: The Benefits of Social Walking
Retired physician Mary Bergman, 69, lost and kept off 160 pounds through a combination of dietary changes and social walking. She endured hospital shifts in pain from bad knees and ankles and struggled to maintain weight loss.
Discovering a YouTube channel about plant-based diets inspired her to eat unprocessed plants like produce and whole grains. She joined a local walking group, which provided accountability and support.
Social Support and Active Lifestyle
The walking group kept Mary accountable and provided emotional support. They walked together each Saturday, offering encouragement and friendship.
Social walking helped Mary shed two more sizes and maintain her weight loss. She credits walking with her dog, husband, and walking group as vital to her success.
The Science of Social Walking
Research shows that walking with others can enhance the benefits of exercise. A University of Pittsburgh study found that people in the same fitness program nearly doubled fat loss if they were encouraged to walk in a group. Social exercise can also reduce stress and improve mental wellness.
Key Strategies for Successful Weight Loss
These 160-pound weight loss success stories share several common strategies:
- Dietary Changes: Focusing on whole, unprocessed foods, reducing sugar and processed carbs, and increasing fruit and vegetable intake.
- Regular Exercise: Incorporating physical activity into daily routines, starting with walking and gradually increasing intensity.
- Medical Intervention: Utilizing medications like GLP-1 injections under medical supervision.
- Social Support: Joining walking groups or finding workout buddies for accountability and encouragement.
- Mental and Emotional Well-being: Addressing emotional eating and seeking therapy or counseling.
- Small, Sustainable Changes: Making gradual lifestyle changes that can be maintained over the long term.