Weight loss is a challenging journey, particularly for women due to metabolic and hormonal differences. However, with determination, the right strategies, and a healthy dose of inspiration, significant weight loss is achievable. Here are some inspiring stories of individuals who have successfully shed a substantial amount of weight, along with the strategies they employed.
Inspiring Weight Loss Journeys
Clark Valery: An assistant manager at a pharmacy chain in New York, Clark Valery, lost 140 pounds by cutting down on fast food and reducing portion sizes. Previously, a typical meal for him might include two Big Macs, 20 chicken nuggets, two large fries, and a soda from McDonald's, or eight tacos from a Mexican restaurant.
Maria Kirkeland: Maria Kirkeland, a teacher from Norway, lost 159 pounds in two years by counting calories and making small dietary changes. She replaced salami and cheese on her bread with cottage cheese and low-sugar jam and started making her own salads with less dressing than those in her work canteen. For dinner, Kirkeland started eating leaner cuts of meat and opting for boiled or baked potatoes over fries. She emphasized the benefits of potatoes, stating, "They're not very calorically dense, they're very filling, they're very satiating, and they're so nutrient-rich. I love potatoes."
Leah Mancuso: A photographer in Scottsdale, Arizona, Leah Mancuso, who dislikes cooking, still managed to lose 200 pounds by making changes to her diet.
Dr. Betsy Grunch: Dr. Betsy Grunch, a neurosurgeon from the outskirts of Atlanta, lost 50 pounds by quitting fad dieting and educating herself about nutrition. Before losing weight, she regularly consumed fast food, such as pizza or Chick-fil-A, and had energy-dense drinks like sodas and frappuccinos. Now, she intermittently fasts by skipping breakfast, then she eats a large, high-protein lunch and a light dinner.
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Benji Xavier: Benji Xavier, a content creator from New Jersey, lost 100 pounds by making healthier versions of his favorite meals. Xavier used to eat a lot of fast food because it was convenient. He still eats buffalo chicken, but in a zucchini boat rather than fried.
Common Strategies for Successful Weight Loss
These weight loss warriors tried multiple avenues, from going vegan to intermittent fasting to at-home Pilates workouts, before finding the methods and eating regimes that worked with their lifestyles. And part of their success was being realistic about what was achievable in the long run. Here are some common strategies that contributed to their success:
Calorie Counting: Maria Kirkeland lost 159 pounds in two years by counting calories and making some small changes to her diet. In total, with the help of calorie counting, she lost 64 pounds. "It was the simple science of tracking calories in vs. out, mixed with self-discipline and self belief," she says. She kept consuming fewer calories and working out more consistently than she had in the past, too.
Dietary Changes: Many individuals made significant dietary changes to achieve their weight loss goals. These included:
- Reducing Fast Food Consumption: Clark Valery lost 140 pounds by cutting down on fast food. Benji Xavier lost 100 pounds by making healthier versions of his favorite meals.
- Healthier Food Swaps: She loves to make cleaner versions of favorite fast-food dishes, like a chipotle chicken avocado sandwich from Panera.
- Portion Control: She also began practicing clean eating and portion control.
- Prioritizing Protein: Meal prepping with lots of protein and few carbs was huge for her, too, in her journey to lose about 150 pounds. She kept going with eating a high-protein diet, counting macros, and weight lifting.
- Reducing Sugar Intake: Once she cut out sugar, her PCOS symptoms were more manageable, too.
- Low-Carb or Keto Diets: She continued to drop 150 pounds through the keto diet, and then a general low-carb eating plan.
- Eliminating Problematic Foods: She cut out some cruciferous veggies that bothered her, as well as beef and pork (but kept other types of lean meat) to reduce GI issues and lose 80 pounds.
- Intermittent Fasting: Now, she intermittently fasts by skipping breakfast, then she eats a large, high-protein lunch and a light dinner.
- Smaller, Frequent Meals: She also made a major change in her eating routine: switching from eating three healthy meals a day to eating smaller healthy meals every two to three hours, with lots of water.
Exercise and Physical Activity: Finding a workout routine you love can also help keep you on track throughout the ups and downs. Individuals incorporated various forms of exercise into their routines, including:
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- Weight Lifting: "I just found this passion for it weightlifting I never had before," she says, noting that lifting helped her fight through a bout of depression after a breakup. She lost 80 pounds in about a year, focusing on squats and deadlifts, which she says made her feel strong and powerful. She also put on about 10 pounds of solid muscle in the process. She now belongs to two different gyms to stick with her love of weight lifting and doing circuits.
- Cardio: She's also a cardio fanatic and can't get enough of Zumba or Total Body Pump.
- Pilates and Yoga: She stays active with Pilates, yoga, and at-home workouts.
- Indoor Cycling: workouts, and indoor cycling, and lost 85 pounds.
Consistency and Mindset:
- Realistic Goals: And part of their success was being realistic about what was achievable in the long run.
- Self-Discipline and Self-Belief: "It was the simple science of tracking calories in vs. out, mixed with self-discipline and self belief," she says.
- Maintaining Motivation: Take them in as needed to stay focused, inspired, and invested in your journey toward achieving your own health goals.
- WW (formerly Weight Watchers): She jumped on the WW (formerly Weight Watchers) bandwagon and later became an ambassador in the midst of her 120-pound weight loss, which she's maintained for almost two years.
Addressing Excess Skin After Massive Weight Loss
After massive weight loss, many individuals are left with excess skin that can be uncomfortable and affect their self-esteem. Several surgical procedures can address this issue:
- Abdominoplasty (Tummy Tuck): This procedure removes excess skin and fat from the abdomen and tightens the abdominal muscles. Case #177FavoriteThis is a 55 year-old female who previously underwent a lap sleeve gastrectomy prior to coming to our office. She was able to lose 80lbs after weight loss surgery and desired an extended abdominoplasty to help contour her abdomen. Case #225FavoriteThis is a 35 year-old female patient who lost over 100lbs through diet and exercise. She underwent an abdominoplasty and belt lipectomy to contour the excess skin and fat in her abdominal area, leaving her with a flat, smooth stomach. Case #236FavoriteThis is a 63 year-old female patient who successfully lost around 160lbs and presented to our office to discuss removal of her excess abdominal skin. Her surgeon recommended she undergo a panniculectomy to remove her excess skin, an abdominopla. Case #100FavoriteThis is a 41 year old female who had gastric by-pass surgery and lost a total of 60 lbs. The surgical procedure performed by a team of Plastic Surgeons, post weight loss was a panniculectomy, extended abdominoplasty and belt lipectomy.Case #146FavoriteThis is a 53 year old female patient who underwent a panniculectomy procedure with an extended abdominoplasty with a belt lipectomy. She lost around100lbs with the help of a lap band procedure to get to her goal weight.
- Panniculectomy: This procedure removes the pannus, which is the apron of excess skin and fat that hangs down from the lower abdomen. Case #236FavoriteThis is a 63 year-old female patient who successfully lost around 160lbs and presented to our office to discuss removal of her excess abdominal skin. Her surgeon recommended she undergo a panniculectomy to remove her excess skin, an abdominopla. Case #100FavoriteThis is a 41 year old female who had gastric by-pass surgery and lost a total of 60 lbs. The surgical procedure performed by a team of Plastic Surgeons, post weight loss was a panniculectomy, extended abdominoplasty and belt lipectomy.Case #146FavoriteThis is a 53 year old female patient who underwent a panniculectomy procedure with an extended abdominoplasty with a belt lipectomy. She lost around100lbs with the help of a lap band procedure to get to her goal weight.
- Belt Lipectomy: This procedure is similar to a tummy tuck but also removes excess skin and fat from the back and sides.Case #225FavoriteThis is a 35 year-old female patient who lost over 100lbs through diet and exercise. She underwent an abdominoplasty and belt lipectomy to contour the excess skin and fat in her abdominal area, leaving her with a flat, smooth stomach. Case #100FavoriteThis is a 41 year old female who had gastric by-pass surgery and lost a total of 60 lbs. The surgical procedure performed by a team of Plastic Surgeons, post weight loss was a panniculectomy, extended abdominoplasty and belt lipectomy.Case #146FavoriteThis is a 53 year old female patient who underwent a panniculectomy procedure with an extended abdominoplasty with a belt lipectomy. She lost around100lbs with the help of a lap band procedure to get to her goal weight.
- Thigh Lift: This procedure removes excess skin and fat from the thighs. Case #168FavoriteThis is a 50 year-old female patient has a history of massive weight loss and wished to improve the contour of her medial thighs. She complained of not being able to find jeans that fit and that her medial thighs rubbed together when she.
- Gastric Lap Band Procedure: This patient is a 25 year old female who has three children and a history of morbid obesity. She underwent a gastric lap band procedure and made a conscious effort to lose weight; however, after losing 100lbs, she was discouraged by the excess. Case #146FavoriteThis is a 53 year old female patient who underwent a panniculectomy procedure with an extended abdominoplasty with a belt lipectomy. She lost around100lbs with the help of a lap band procedure to get to her goal weight.
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