Losing a significant amount of weight, such as 70 pounds, is a remarkable achievement that requires dedication, perseverance, and a complete lifestyle change. The stories of individuals who have successfully shed those pounds offer inspiration, practical advice, and a reminder that lasting transformation is possible. These journeys often involve overcoming personal challenges, adopting healthier habits, and discovering a newfound sense of self-confidence and well-being.
Overcoming Obstacles and Finding Motivation
Many individuals embark on their weight loss journey after facing a significant turning point or health scare. These moments often serve as a catalyst for change, providing the motivation needed to commit to a healthier lifestyle.
Sean Rosa, for example, became depressed after being honorably discharged from the Army. His doctor warned him that if he continued his current lifestyle, he would not live as long as his father, who died of a heart attack at age 40. This stark warning motivated Rosa to overhaul his diet, eating less but more often. In the first few months, he lost 55 pounds from his initial weight of 322. He eventually reached 195 pounds with a size 32 waist and felt stronger and happier than ever.
Jennifer Squire, a 55-year-old, was spurred into action by her son's heartfelt words just before Christmas 2023. Weighing 210 pounds and struggling with arthritis, she hated how far she had let herself go. Her son's statement, "Mom, it feels like you don't even want to be here. I want you to be around-especially if I have kids someday," was the turning point she needed. This motivated her to prioritize her health for herself, her family, and her future.
The Journey to a Healthier Lifestyle
The path to losing 70 pounds is rarely a straight line. It requires a combination of dietary changes, exercise, and a commitment to long-term lifestyle adjustments. Many successful individuals emphasize the importance of starting small, setting realistic goals, and finding sustainable strategies that fit their lives.
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Jeff Palmer was always “the fat kid” growing up. After a violent encounter with bullies at school, he ran home crying. He eliminated overeating and junk food. In his early teens, he worked his way from 267 pounds to a healthy 140. Now 28, he maintains a lean 165-pound physique and works as a personal trainer and bootcamp instructor. “I have been where they are,” he says. “I have been through the struggle and understand what they are feeling and experiencing.
Damien Grant landed a security job that involved spending a lot of time parked in a chair after serving in the military. In 2015, he went to a checkup with a new doctor. He stepped on the scale and weighed in at 295 pounds, which classified him as obese. He started wearing a Fitbit and taking walks after dinner. He dropped down to 183 pounds and 13 percent body fat. His advice? “Just start moving."
Stacy Larson, 55, started her journey on October 25, 2015, through her employer's wellness program. Weighing 206 pounds, she revamped her diet by cutting out pizza, bagels, Mountain Dew, bread, sugar, and diet soda. She started having scrambled eggs with fruit for breakfast, protein with veggies for lunch, and protein with quinoa and veggies for dinner. She also incorporated exercise into her daily routine, working out 5 days a week for 60 minutes each time. After 34 weeks, she lost 70 pounds and felt better about herself with more energy.
Virgilio's story began at a family doctor’s appointment in July of 2017. He wasn’t feeling the same anymore and deep down knew something was wrong. After his visit the doctor had him do blood work. At his follow up visit in August the lab results weren’t good. He was 280 pounds, his cholesterol was at 257, HDL cholesterol 215, his LDL cholesterol 170, glucose was 127 and his blood pressure was 142/78. A couple weeks prior to his visit he found out a co-worker had gone through a weight loss program and lost about 70 pounds. Fast forward to September, he saw yet another co-worker lose about 40 pounds. To his surprise when he asked what he was doing it was the same thing as his previous co-worker. They gave him the name of the program, Medi-Weightloss® and even mentioned that most of it was covered by our insurance. October 4, 2017, was the day his life would change forever. He walked in and was warmly greeted by the receptionist, shortly after he had his vitals and weight taken. He was the heaviest he had ever been in his life, weighing in at 281 pounds; his blood pressure was at 138/70. After his lab work and additional exams, his counselor walked in. He told her he wanted to lose at least 100 pounds. She looked at his charts and told him that all he had to lose was 95 pounds. A week later October 11, 2017, he went back for his first follow-up visit. After weighing in the nurse gave him a small piece of paper and told him he lost a total of 14 pounds in week one. As of February 14, 2018, he had lost a total of 70 pounds in just over 4 months and felt great. Within a month of receiving his first appointment his wife and daughter also decided to join his journey. His wife has lost about 20 pounds and his daughter has lost over 25 pounds in the last three months. He went back for a checkup with his family doctor and she explained that whatever lifestyle changes he made saved his life. His cholesterol is now at 93, his glucose is back to normal, and he is off medication for high blood pressure and diabetes. Through this journey he has learned to be conscious of what he eats and understand the consequences bad foods have on his body. He still continue to do his workouts at least twice a day or ride his bike for about 10 to 12 miles. It’s a new lifestyle for him and his family as they move into the future.
Dietary Changes and Mindful Eating
A crucial component of any successful weight loss journey is adopting a healthier diet. This often involves making significant changes to eating habits, such as reducing processed foods, increasing fruit and vegetable consumption, and being mindful of portion sizes.
Read also: Stories of successful weight loss
Sean Rosa overhauled his diet: “I eat a lot less, but more often,” he says.
"High Carb Hannah!" decided to simply start eating what she wanted, when she wanted. She knew she wanted to stick with a plant-based diet, but other than that, there were no restrictions. Now, she start her morning with a 500-calorie serving of hash browns loaded with veggies like peppers, mushrooms, and onions. For lunch, she’ll have a cup of rice with tons of greens, a cup of beans and maybe an avocado and salsa-basically a veggie burrito bowl. Dinner is typically a large salad with a few small potatoes. Now, instead of having large bowls of fruit as a meal, she eat fruit like bananas and apples as a snack. One constant in her meals is that she never skimp on the carbs because they help her feel full and energized.
Larson cut out pizza, bagels, Mountain Dew, bread, sugar, and diet soda. She started having scrambled eggs with fruit for breakfast, protein with veggies for lunch, and protein with quinoa and veggies for dinner. Throughout the day she snacked on fruit or celery.
Squire initially reduced her calorie intake to 1,300 per day and focused on lean, good-quality, unprocessed foods. Now in the maintenance phase, she has increased her calorie intake to approximately 2,200 calories per day, ensuring she sustains her progress.
The Role of Exercise and Physical Activity
In addition to dietary changes, incorporating regular exercise and physical activity is essential for weight loss and overall health. Finding activities that are enjoyable and sustainable is key to maintaining an active lifestyle.
Read also: Learn how people achieved significant weight loss
Damien Grant started wearing a Fitbit and taking walks after dinner.
"High Carb Hannah!" bought herself a FitBit three years ago when she decided to be more intentional about her activity level. She set herself a goal of 10,000 daily steps. In addition to that, she usually exercise for an hour about four times a week. What that exercise is depends on her mood. Some days she’ll go on a 10-mile bike ride, other days it’s yoga or bodyweight calisthenics exercises.
Rosa started to plateau, so he joined a mixed martial arts gym-and dropped another 20 pounds of fat. Now he’s a lean 182 pounds and never feels more at home than when he’s in the gym.
Stacy Larson incorporated exercise into her daily routine, working out 5 days a week for 60 minutes each time. At the gym she use the elliptical, she walk on the treadmill, and she spend a good 10 or 15 minutes just stretching out afterward to give her muscles some TLC.
Virgilio still continue to do his workouts at least twice a day or ride his bike for about 10 to 12 miles.
Mental and Emotional Well-being
Weight loss is not just a physical journey; it also involves mental and emotional well-being. Addressing emotional eating, building self-confidence, and developing a positive self-image are crucial for long-term success.
"High Carb Hannah!" said that before she changed her habits, she was depressed and filled that void with a lot of drinking and smoking. After quitting smoking and abstaining from alcohol for a year, she now have a drink or two a month. If you cut everything out of your diet, it’s not going to work. If going out with your girlfriends is part of your life, have a cocktail, it won’t kill your healthy lifestyle. I think it’s better to have those indulgences.
Devic started small, giving up junk food and alcohol. In less than a year, Devic was down to 198 pounds. Now he feels an energy, drive, and confidence he never thought was possible.
Squire said that her lifestyle change has helped her manage menopause symptoms as well. There was a time when she couldn't even look in the mirror-she hated seeing her own reflection. Now, her sons joke that she's always looking in the mirror!
Support Systems and Professional Guidance
Having a strong support system can make a significant difference in the weight loss journey. Whether it's family, friends, or a support group, having people to encourage and motivate you can help you stay on track. Seeking professional guidance from a personal trainer or registered dietitian can also provide valuable expertise and support.
Virgilio's wife and daughter also decided to join his journey. Our teamwork helped me meet my goals and maintain my new healthy lifestyle. My wife and daughter have also had amazing results. My wife has lost about 20 pounds and my daughter has lost over 25 pounds in the last three months.
Squire enlisted the help of Ultimate Performance, a global personal training company, where she began working with a personal trainer.
The Rewards of Transformation
The rewards of losing 70 pounds extend far beyond the physical. Individuals often experience improved health, increased energy levels, greater self-confidence, and a renewed sense of purpose. These transformations can have a profound impact on all aspects of their lives.
"High Carb Hannah!" now have five recipe books and a YouTube channel with over 300,000 subscribers. There, she try to help my followers with all aspects of weight loss. Maybe one day they need help with meal plans, another day it could be advice on motivation. She also like to give them insight into her personal journey with videos recounting how she lost weight and what she eat on an average day. The biggest change is that she feel she have a larger sense of purpose because she get to help people with her story. She advises to remember that this is going to take some time. You can’t diet for a couple weeks and get your dream body. Find something that you can sustainably do the rest of your life, that will make you feel good. It’s about molding a healthy lifestyle to fit your life. Give it the time it needs to work. So many people crash, binge, and gain the weight back. Avoid crazy diets and extreme exercise routines and find something you can make last.
Squire praises her personal trainer for not only sharing her knowledge during gym sessions but also going above and beyond outside of them. This whole journey has been transformational-not just for me, but for my family. They've got me back-someone who is full of energy and life. I no longer want to slow down or sleep my days away. When I wake up in the morning, I'm excited to get up and get moving. I feel alive again, and I want to live every moment to the fullest.
Stacy Larson is never going back to that weight because now I know what I'm capable of. She just started wearing a size 8-I haven't been a size 8 in forever! But the most exciting part of this journey-other than reaching my goal weight and finally wearing clothes I love-is how I feel. Being healthy is my lifestyle now. I feel better about myself, and I have more energy. I actually want to get up in the morning, whereas I always used to want to sleep in. My family and friends have been so extremely supportive, too. And I think my weight loss has inspired my coworkers to give our company's Prevent program a shot. When they ask me how I lost the weight, I tell them you just have to set your mind to it and never look back. It takes so much courage and willpower to change your life, but if I can make these changes, anyone can.