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10 Lessons I Learned from My Weight-Loss Journey

I've kept 70 pounds off for more than 10 years. Here are 10 key lessons I've learned along the way.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

• 1. You've Got to Meet Yourself Where You're At

2. Never Eliminate Anything Completely

3. you can do anything you set your mind to, 4. your get-moving options are endless, 5. invest in your own personal wellness, 6. reward yourself for the small wins, 7. you will not be perfect, 8. water really is your bff, 9. the mental transformation is just as important as the physical.

• 10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

From a young age growing up in the Connecticut suburbs, the number on the scale ebbed and flowed as my relationship with sport did as well. At age 14, I was a soccer whiz, running laps up and down the field feeling confident and great. Come 17, I didn't make the junior varsity volleyball team because I couldn't run a sub-10:00 mile, and my interests became a lot less active. As I leaned heavily into the arts and a local youth group, the pounds crept on. Despite feeling excited by my extracurricular activities, I began feeling self-conscious and uncomfortable in my own body.

This carried on to college, and like many, I gained the freshman 15—or perhaps the freshman 30 would be more accurate. In the spring of 2007, I was procrastinating studying for a final exam when I decided to step onto a dusty scale I had tucked under my bunk bed. After what felt like an eternity, waiting for the screen to populate, the number that glared back at me from the floor took my breath away. I was forced to come to terms with a harsh reality: I had to change. While I believe that people can find health at different sizes, I was definitely not healthy or more importantly, happy. I knew that making changes wouldn't be easy, but even so, I was ready to start.

Over the next three years, I lost 70 pounds through making healthier eating choices and learning to love running. Today, movement is my medicine, enabling me to better show up both personally and professionally. Now a nine-time marathoner, certified personal trainer and run coach, and wellness coach with her own podcast , I've learned a handful of lessons along my journey that empower me to give back to others and help them determine what wellness looks like for them. Here's what I learned during my personal transformation, plus some insight into why I feel like a forever work in progress.

1. You've Got to Meet Yourself Where You're At

Especially in the age of social media, it's easy to compare yourself to others. Your journey is just that: Yours. Instead of being made to feel like you're not good enough based on what you see someone else doing, focus on where you are and progress from there. This is important in all aspects of wellness, whether it's trying out a new strength training routine or shifting your eating habits. Just because you can't do a difficult movement like a dumbbell snatch, for example, doesn't mean you won't get there one day. Have some grace, embrace honesty, and the rest will come with time.

Many popular diets advertise cutting things out—at least in small portions—like complex carbs or sugar. When we eliminate things from our diet, it's almost guaranteed that we will crave them more. In my experience, I'd binge the very thing that I told myself I couldn't have. (The restrict/binge/repeat eating cycle has been confirmed in a 2020 Binge Eating article.) Instead of eliminating things from your life, the practice of moderation and portion control is a much safer alternative. It's a practice that truly helped me along my journey.

Instead of nixing my college's famous banana chocolate chip ice cream completely, for example, I let myself have a scoop on Fridays. When it came to indulging in Grandma's Sunday sauce, I made sure to also serve myself a hearty helping of salad in addition to the oh-so-good pasta bowl. By embracing the foods that made me happy in smart amounts, I was able to enjoy the process without feeling like I was missing out.

I really, really wanted to love running. But in the earliest stages, I felt as though I would never. I felt as though because I wasn't "good" at it (see the high school volleyball reference above), it would never be for me. Toward the beginning of my personal weight-loss efforts, I worked at a summer camp, without access to a typical big box gym. This really encouraged me to give running another hard try, as it was one of the few ways I could get active and really break a sweat without any equipment.

The first week of running was awful. I did it for about 15 minutes per day, and ran the exact same route every single time. However, after a week of sticking it out, I slowly got to a place where I realized that it was nowhere as bad as I had been making it out to be. With time, the enjoyment grew. I didn't have to be the best runner. I just had to be me— running. This realization empowered me to try and stick with other things that felt hard in the past.

I went through phases over my three-year journey dabbling in a slew of different fitness modalities. I've done it all, from barre and Spin class to dance cardio and even CrossFit. Some of these love affairs lasted longer than others, but what I most enjoyed about the process was that I had the opportunity to mix up my routine as often as I liked. There was no reason to stick with something that didn't bring me joy or light me up. By diversifying my go-to sweat method, I had a lot more fun, and even made some great friends along the way. Plus, research published in 2020 in Translational Behavioral Medicine has shown that adding variety to an exercise program can increase your physical activity.

During the summer of 15-minute runs, I lived in Hanes white v-neck T-shirts and cotton leggings from Target. Over time, I began to realize that if I wanted to perform better and feel more comfortable, I needed to invest a little bit more in my workout wardrobe. The good news: There are tons of great options out there, from Old Navy to Champion, that have technical gear at lower price points. Rather than buy six-packs of T-shirts every month, I started to accrue a collection of gear that lasted the washing machine test, and also made me feel more confident when the workout began.

When I started my weight-loss journey, I didn't set out and say "I want to lose 70 pounds." Rather, I set SMART (specific, measurable, attainable, relevant and time-bound) goals that helped me go in the right direction. For instance, a goal like " I want to drink three bottles of water every day before 6 p.m. "

If I made it through two weeks of this goal, I would take some time to celebrate the positive progress, whether that be with a trip to the local mall or simply setting aside some "me" time to take an extra long walk come the weekend. When the journey is long, the small wins are what keep your tank fueled up and help you stay motivated for more.

How many times have you told yourself "OK, today I'm going to have a good day of eating," and then a few bites of a chocolate bar later, you feel as though you've completely blown it? Listen, we've all been there.

Here's the thing: That all-or-nothing mentality isn't going to do you any good. Have some grace with the idea that from time to time, things aren't going to go as planned. There will be slip-ups. Rather than get angry and throw your hands up in the air, be proud of yourself for prioritizing your own wellness in the first place. Every single second, you have an opportunity to start with a clean slate.

I've never been "good" at drinking water. I don't particularly love the taste of it (which sounds weird, perhaps) and making sure to get enough felt like a total struggle. Alas, H20 accounts for 60 percent of our body—or about 11 gallons or 92 pounds inside a 155-pound person—and is essential to every cell.

When I made getting healthier a priority, I started downing at least six glasses each day. With that, I started to notice a real difference. I felt better, my skin looked better, and I performed well when it came to my regular workouts, staving off that ever-annoying headache that likely was a result of previous dehydration.

Honestly, I'm still working on my inner dialogue and being kinder to myself. When a big transformation happens on the outside, it's important to take the time to really think about who it is that you are, what's important to you and who you want to be going forward. As a self-proclaimed forever work in progress, I find that regular journaling and making time to reflect on my feelings helps me stay grounded. I'll never forget about the teenage girl who had trouble finding jeans that fit standing in her local mall. But I know, now, that she's not who I am anymore.

10. If You Want Lasting, Permanent Change—It's about Your Lifestyle

This is something I can't stress enough. No amount of exercise will help you against an unhealthy diet. Remember how you feel once you hit your goal weight. Returning to that feeling of pride and happiness will empower you to continue to make healthy decisions going forward. This makes maintenance easier, and helps you keep a level head when it comes to the occasional overindulgent meal or streak of exercise-free days (and those can be important, too!). We want to focus on lasting change and better health for years to come.

Related Articles

Weight Loss

How to start your journey to lose weight.

• Published March 22, 2021
• 10 minute read

In This Article

Whether you’re at the very beginning of your  weight-loss journey  or revisiting your game plan after hitting a plateau, a realistic and sustainable strategy is a must for your first 30 days and beyond.

To successfully lose weight and keep it off, it’s important to adopt a nutritious diet and create a calorie deficit (slightly less calories in than out through day-to-day living and exercise), add in regular movement , effectively deal with stress, make sure you’re getting enough sleep, surround yourself with a supportive community and keep your motivation up in the face of inevitable challenges and setbacks.

The good news is you don’t have to completely overhaul your lifestyle to lose weight — a simple back-to-basics plan is the way to go. That’s why we broke it down for you, week by week, for the first 30 days (or whenever you need a healthy reset).

WEIGHT LOSS JOURNEY WEEK 1: CREATE A FOUNDATION FOR CHANGE

Dedicate your first week to preparing your mind, environment and routine to support healthy living.

FIND YOUR “WHY”

“It’s common for motivation to wax and wane during weight-loss efforts, so it is imperative that you establish a clear ‘why’ in terms of the reason you are engaging in the weight-loss effort in the first place,” says Katie Rickel, PhD, a clinical psychologist and CEO of  Structure House , a residential weight-management facility in Durham, North Carolina.

This increases your sense of autonomy or self-control and helps you shift your perspective from “I have to” eat healthier and exercise to “I want to” create new habits to get me closer to the life I desire, thus empowering you to make positive changes, adds Alan Chu , PhD, director of the Motivation and Performance Research Lab and chair of the Sport, Exercise and Performance Psychology Program at the University of Wisconsin–Green Bay.

ACTIONS TO TAKE:

• Freewrite or make a list of your “whys,” from having the energy to keep up with your children or partner to feeling more comfortable in your body.
• Create a vision board or collage of your “why.”
• Write yourself a letter from your future self (after having achieved your weight-loss goals) to your current self, describing all the ways your life has improved as a result of your efforts.
• Put up notes around your home like on your bathroom mirror or fridge with mantras, photos or reminders of your “why.”

ESTABLISH YOUR BASELINE

Setting goals and tracking progress is important for any weight-loss plan, but for realistic goals you can actually hit, you need to figure out your baseline first. “Understanding your starting point will make it easier to pinpoint where to make meaningful changes that will get you the results you’re looking for,” confirms Christel Oerum, a certified personal trainer and owner of Diabetes Strong and Diabetic Foodie .

“This is also the beginning of mindful eating, a lifelong practice that can take a lifetime to fully develop but can help you eat less and enjoy what you’re eating more as well as improve your relationship with food,” adds Audra Wilson, RD, a certified strength and conditioning specialist, a board-certified specialist in obesity and weight management at the  Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital .

• Use an  app like MyFitnessPal  and  log everything you eat and drink  for the whole week without judgment.
• As you go, note your emotions about food and brainstorm other coping mechanisms for stress, anxiety, worry or boredom, such as calling a friend or doing deep breathing exercises, suggests Wilson.
• Track your movement, step count and  workouts with the MyFitnessPal app  as well.

MASTER THE ESSENTIALS

Proper sleep, stress management and hydration are essential for your overall health and weight-loss efforts. If they’re not covered, it’s that much harder to lose weight when you have to battle increased cravings for comfort foods from off-kilter  hunger hormones due to sleep deprivation  and stress or feel hungry and low on energy because you’re not drinking enough water.

• Set a consistent bedtime and wake-up time to ensure you’re getting 7–9 hours of quality sleep each night.
• Make your bedroom a sleep sanctuary that’s cool, dark and comfortable.
• Incorporate a simple morning and evening routine to reduce stress with meditation, gentle stretching or other self-care activities.
• Keep a water bottle or large glass of water on hand to drink when you first wake up.

WEIGHT LOSS JOURNEY WEEK 2: SET GOALS AND PRACTICE SELF-COMPASSION

Now that you’ve built a springboard, make a nutrition and movement plan and swap perfectionism for self-compassion.

CREATE AND TRACK SMART GOALS

Focusing on progress boosts your drive and self-confidence while only paying attention to the outcome (the number on the scale) can hurt motivation when you don’t get the results you want, says Chu. That’s why progress-based  SMART goals  that are specific, measurable, achievable, realistic and time-bound are your secret weapon for weight loss.

With the information you collected during week 1, take a look at your baseline calorie and macronutrient intake and step count. Then, set a calorie goal for  slow-and-steady weight loss and a step count goal that makes sense for you and your lifestyle. Use the MyFitnessPal app to chart your progress so you can notice trends and make healthier choices.

EXAMPLES OF SMART GOALS: 

• Walk an average of  1,000 more steps per day  for one week with a midday walk during my lunch break.
• Eat within 100–200 calories of my calorie goal each day for one week by reducing portion sizes for snacks and dinner.

DIVERSIFY YOUR GROCERY LIST AND MAKE SMALL CHANGES

To avoid feeling deprived during your weight-loss journey, shift your focus from “giving up” high-calorie processed foods and sugary drinks to “ adding in ” tasty lower-calorie whole foods to your eating plan, suggests Rickel.

• Challenge yourself to try one new fruit or vegetable this week as a culinary adventure with new recipes and cuisines .
• Add more vegetables to your lunch and dinner by mixing them into soups, sauces, salads and more. “Any way you slice them, veggies are full of nutrients and will help you cut calories while still feeling satisfied at mealtime,” notes Wilson.
• Find satisfying swaps for some high-calorie indulgences such as banana berry “nice” cream instead of traditional ice cream or sparkling water for half of your week’s soda intake. If there’s no great substitute for an indulgence, enjoy a smaller portion size or adjust your intake elsewhere to stick with your overall calorie goal.

ADOPT A MINDSET OF SELF-COMPASSION

“For someone who has not practiced healthy habits before, it can be hard and exhausting to maintain them,” says Chu. Worse yet, if you see yourself as “lazy” for eating “bad foods,” this can zap motivation and trigger even worse habits (Think: “I already ate poorly. I might as well eat more junk food.”)

This is where treating yourself like you would a close friend — or adopting a mindset of self-compassion — can help  keep your motivation up  and protect you from negative thought spirals. Throughout this week, make it a point to notice when you’re being hard on yourself and practice self-compassion instead of toxic perfectionism.

HERE’S HOW TO DO IT IN THE MOMENT: 

• Be mindful and acknowledge your feelings (“I’m feeling really anxious and upset right now.”)
• Remind yourself that this is a common, human experience (“Everyone feels like this sometimes.”)
• Be kind to yourself (“I’m going to be compassionate with myself.”)

WEIGHT LOSS JOURNEY WEEK 3: REVIEW YOUR PROGRESS AND BUILD YOUR SUPPORT SYSTEM

Reflect on your first round of SMART goals, set new ones, and recruit friends and family to help you stick it out long-term.

SET SMARTER GOALS

Goal-tracking takes time, so block out 10–20 minutes each week—such as on a Sunday evening or Monday morning—to review your progress and set new goals. Rather than getting down on yourself if you haven’t met goals, use this intel to set  SMARTER  goals (with evaluation and revision), suggests Chu.

• Evaluate your progress. Did you hit your goals or fall short? How and why?
• Revise your goals to make them easier if you couldn’t reach them or a notch harder if you were successful.

CELEBRATE CONSISTENCY

Whether you met your calorie goal, increased your step count, or just managed to track both for the entire week, that’s progress worth celebrating. To boost your motivation, find ways to acknowledge meaningful wins each week regardless of whether you shed pounds, says Rickel.

• Put colorful stickers or check marks on your chart or calendar to mark days or weeks when you’ve reached a goal or hit a personal record.
• Reward yourself with a non-food prize such as new workout gear or a fun weekend activity.

If you had a challenging week, remember to practice self-compassion. Major lifestyle changes take time and research shows speaking to yourself in a positive manner helps you reach your goals faster.

FIND EXERCISES YOU LOVE AND GET SOCIAL

A  regular workout routine not only helps tip the calorie balance in your favor to make maintaining weight loss easier, but it also boosts mood levels and decreases stress. To be consistent, you shouldn’t dread your workout — instead, it should be something you genuinely love and look forward to doing. “Choose a workout that suits your routine and lifestyle, and recruit family or friends to join in,” says Chu.

• Pick a type of exercise that’s the optimal balance of challenging yet approachable, such as lifting weights once a week with a goal to eventually lift 2–3 times a week or brisk walks to gradually build up to walking or running a 5K .
• Find someone in your life who values fitness and healthy living as much as you do and agree to regular check-ins if you can’t work out together.
• On days when you don’t feel like working out, try lowering the difficulty or setting a goal just to start the workout (like giving yourself permission to stop after 15 minutes). “Once you do, you’re likely to feel good and exercise longer than initially expected,” notes Chu.

WEIGHT LOSS JOURNEY WEEK 4: CONTINUE BUILDING ON YOUR PROGRESS

For the last week of month one, take a look at how far you’ve come and add structure to make healthy lifestyle changes more sustainable.

REVISIT YOUR GOALS

By now, you should have a good idea of how to set, track and celebrate SMART goals. Like the week before, take some time to assess your progress and setbacks. Then set new, SMARTER goals to tackle this week.

Keep in mind that “every 2–4 weeks, it’s also a good idea to revisit your calorie goal and make adjustments as necessary to combat weight-loss plateaus,” notes Oerum.

START MEAL PLANNING

When it comes to  healthy eating , planning ahead can help you save calories and money by reducing impromptu drive-thru trips and delivery orders. Beginning this week, designate a day for meal planning.

• Follow this basic template for the week’s grocery shopping: 4–5 lean protein sources (such as beans  and legumes, tofu, fish, chicken, eggs and turkey), 2–3 complex carbohydrates (sweet potatoes, brown rice, quinoa, whole-grain pasta), and 4+ vegetables (mixed greens, kale, broccoli and cauliflower, asparagus, carrots), suggests Wyosnick.
• Buy pre-cut, washed and frozen produce, so it’s ready to go and easy to use.
• Use the  plate method  for healthy portion sizes at each meal (fill half your plate with non-starchy vegetables like leafy greens, a quarter with protein and a quarter with complex carbs).

ASK FOR HELP

Losing weight is challenging, and the first month of your weight-loss plan is just the beginning of a lifelong health journey. If you’re struggling to see results, stick with a routine or battling body image issues, don’t hesitate to reach out for professional help. Depending on your needs, a healthcare provider ,  registered dietitian ,  psychologist  or certified personal trainer could help you address underlying health issues and establish the perfect plan for you.

Originally published March 2016, updated with additional information in March 2021

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5 Effective Beginner Workouts for Starting a Weight Loss Journey

Starting a weight loss journey can feel intimidating, but these apps and YouTube channels are full of fun, effective beginner workouts that'll help.

Exercise isn't easy, and it’s especially hard when you’re just getting started. It's tempting to set ambitious weight loss goals, but the best way to start a weight loss journey is to plan for gradual progress with a workout type you enjoy.

Getting started with any new exercise routine can feel difficult, so it’s best to take baby steps and begin at your own pace. And finding one that's fun will make the process a little easier. Little by little you’ll start to get better with the help of a reliable fitness tracker, workout apps, and online exercise classes.

Here are some of the best beginner workouts to try if you’re starting a weight loss journey.

1. Walking: Walk at Home by Leslie Sansone

Walking is one of the most popular ways to exercise, and it’s also one of the best ways to start losing weight and improving your fitness. Since it requires no equipment, you can do a quick walk anywhere, and it’s absolutely free.

It is a low-impact cardio exercise that can improve your mobility and strength, and you have plenty of opportunities to make it fun. If you have a pet who likes to walk, take them with you for some fun motivation. If you like hiking or taking nature photos, plan part of your walk along local trails.

Even walking at a fairly slow pace can get your heart rate up and help you burn calories as you start a weight loss journey.

Related: Mobile Apps That Reward Your Walking Habits

If you’re sick of walking around your neighborhood and would prefer to do your walking from the comfort of your living room, then take a look at the Walk at Home YouTube Channel by Leslie Sansone.

Her videos are incredibly popular, and they include a wide range of great classes that are free and easy to do for beginners. There's also an accompanying Walk at Home mobile app that you can use to watch videos from different collections and download them for offline viewing.

Whether you have 30 minutes or 15 minutes free, Sansone's exercise classes are fun and will help you enjoy your walking workout.

Download: Walk At Home for iOS | Android (Free, subscription available)

2. Water Aerobics: Fitness Anytime and Anywhere by Marzena

Doing exercises in the water can have a range of amazing benefits, especially for people who suffer from painful joints and bones or have difficulty moving. Because water makes the body feel lighter, it is a wonderful way for beginners to start exercising.

But if swimming laps is too harsh, water aerobics is a great alternative to try.

If there are no water aerobics classes available where you live then it’s a great idea to follow along with a guided water aerobics class online. Try the Fitness Anytime and Anywhere YouTube Channel by Marzena, which offers water workouts that are simple and easy to follow.

Her classes are varied and include water aerobics classes, water Pilates, exercise routines with pool noodles and resistance bands, and more.

Popular workout videos include the following:

• Fat Burning Aqua Aerobic Workout with Water Dumbbells and Pool Noodles ( YouTube )
• Water Pilates: Balance and Strength Exercises in the Pool ( YouTube )
• Water Exercises with Aqua Noodles: Cardio ( YouTube )

Add one of her workouts to your routine, and you’ll get all the benefits of exercising without the strain on your joints and bones.

3. Stationary Bike: Zwift

Just like walking, riding a stationary bike is another cardio exercise to add to your routine that's easy to do and great for anyone just starting out a weight loss journey.

Because you won't be riding a bike through traffic or over rough terrain, using a stationary bike is safer and offers a more comfortable experience.

Some seated, stationary bikes also come with a backrest for added support. It's also beneficial for those who have back problems or need to strengthen their core muscles before they can ride long distances.

Not only does riding a stationary bike enhance the muscles in your lower body, but it also contributes to other important health benefits, like cardio fitness, by strengthening your heart and lungs and improving your body’s oxygen capacity.

One of the best benefits of having an indoor stationary bike is that you can make use of a great cycling app. Are you wondering which is the best cycling app for you? One of the most popular apps, Zwift , has an amazing app that makes cycling indoors fun!

The Zwift app has over 1,000 workouts available that you can customize. Plus, you can track your progress and goals and chat with friends in the community groups.

Download: Zwift for iOS | Android (Free, subscription available)

4. Jump Rope: Jump Rope Dudes

Besides being an old game that you might've played with your friends at school, jump rope is also an effective way to exercise and achieve amazing results.

Jump rope is simple to do: with just a rope, you can burn almost the same number of calories as riding a bike.

Although jump rope is a great way to exercise for beginners, it is a high-impact workout. It’s best to start slow, watch your posture, and slowly work your way up.

If you’d like to start your weight loss journey by doing jump rope exercises, then it’s best to use a guided online class. The popular Jump Rope Dudes YouTube channel coaches you through lots of simple jump rope classes that you can do right at home.

Related: The Pros and Cons of Working Out Online

Do you want to do a 10-minute jump rope workout or commit to a 7-day beginner challenge? Either way, you can browse through the Jump Rope Dudes’ YouTube playlists and find exactly what you need.

5. Lifting Weights: Fitbod

A lot of people start with the wrong idea about exercise. They think that cardio is the only way to lose weight. However, lifting weights can also be equally important.

Weight training can help you burn calories, just like cardio workouts. By lifting weights, you can strengthen your muscles and prepare your body to perform even better on your cardio workouts while reducing the risk of injuries.

You can start lifting weights at home, but it can be challenging to start from scratch. It’s best to use a weightlifting app like Fitbod to help you along the way.

Fitbod is a free app that features a range of exercises for beginners and experienced weight lifters. The app allows you to choose your activity type, goals, and the number of workouts you’d like to do per week. It intelligently creates a workout plan that pushes you to progress gradually while allowing adequate time for rest.

Not everyone has access to gym equipment and proper weights, which is why the Fitbod app also includes workout routines designed to be done without equipment.

Download: Fitbod for iOS | Android (Subscription required, free trial available)

Get Started With These Beginner Workouts

If you’re ready to begin your weight loss journey, remember not to put too much stress on your body. As a beginner, it’s better to slowly ease into a regular workout routine and start small.

Be sure to download the apps and watch the online exercises classes mentioned to get the best experience out of every workout that you do. And don’t be scared to try each one of them until you find the one that you love!

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Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

• Am I motivated to lose weight?
• Am I too distracted by other pressures?
• Do I use food as a means to cope with stress?
• Am I ready to learn or use other strategies to cope with stress?
• Do I need other support — either from friends or professionals — to manage stress?
• Am I willing to change eating habits?
• Am I willing to change activity habits?
• Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

• Eat at least four servings of vegetables and three servings of fruits daily.
• Replace refined grains with whole grains.
• Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
• Cut back on sugar as much as possible, except the natural sugar in fruit.
• Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

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• Hensrud DD, et al. Ready, set, go. In: The Mayo Clinic Diet. 2nd ed. Mayo Clinic; 2017.
• Duyff RL. Reach and maintain your healthy weight. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. John Wiley & Sons; 2017.
• Losing weight: Getting started. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/getting_started.html. Accessed Nov. 15, 2019.
• Do you know some of the health risks of being overweight? National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx. Accessed Nov. 15, 2019.
• 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: A report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Journal of the American College of Cardiology. 2014; doi:10.1016/j.jacc.2013.11.004.
• 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed Nov. 15, 2019.
• Physical activity for a healthy weight. Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed Nov. 15, 2019.

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How to Stay Positive Through Every Stage of Your Weight-Loss Journey

Making the choice to commit to a weight-loss journey can be exciting, but it also comes with a fair amount of anxiety. Like with anything, change takes time. Having enough patience and self-confidence to stay the course — even with setbacks and roadblocks along the way — is tough.

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But keeping a positive attitude is vital to your success, says certified nutrition specialist and trainer Tara Allen, RN . "When we are feeling good — confident, hopeful, happy and energized — we are able to make the decisions that will serve us and our goals," she says. "These decisions fuel momentum and further success. On the other hand, when we're feeling down, our brain will seek out comfort and pleasure by way of cravings for junk food and excuses to skip your workout and hang on the couch instead."

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Read more: Why BMI Isn't Always the Best Measure of Body Composition — and What to Use Instead

No matter the milestone you're at on your own path to improved health, there are always ways to boost your mental energy. Here, health experts share their best advice for shifting your perspective to the brighter side — and keeping it there.

The Very First Day

Maybe it was a recent photo where you didn't even recognize yourself anymore. Or perhaps, you realized you can't keep up with your children and you want to be present for their lives. Whatever the incentive to finally tackle weight loss, be proud of yourself for making the decision to improve your health.

Being overweight could trigger medical problems down the road, such as hypertension, diabetes, osteoarthritis, heart disease and stroke, according to John Chuback, MD, board-certified cardiovascular surgeon and author. Committing to losing weight is you taking a step in the right direction, he says.

If you have those first-day jitters, don't give yourself too hard of a time. It's normal to feel nervous. You can begin the process by setting your purpose and goal, right from the start, says Dr. Chuback. This could be a tangible goal about the number of pounds you want to lose, for example.

"Decide right from the beginning that you are not going to play a game of Russian roulette with your life," he says. "Remember, this process all begins in your mind. Make a decision, set smart goals and aim to achieve a normal weight. Don't falter until your goal is accomplished."

The End of the First Week

On Sunday, you meal prepped like a boss. On Monday, you didn't give a second thought to eating an apple instead of a candy bar. By Friday, you can taste the weekend … and it tastes a lot like pizza.

Most people will start to see a bit of change within a week, but come the weekend, you'll likely feel temptation, says Herman Williams, MD , executive coach and author of Clear: Living the Life You Didn't Dream Of . Once you make it through seven consecutive days, Dr. Williams says you're 50 percent more likely to make this new routine a habit.

Read more: 10 Daily Habits to Increase Your Productivity

Don't diminish your progress by setting yourself back with a binge session or skipping workouts. Individuals who have adopted a healthy lifestyle don't change their eating habits come Saturday, but rather they know the importance of consistency, says personal trainer and nutrition coach Tara Garrison .

"Build self-trust by keeping your weekend on point. Nourish your body with self-love foods, no matter what day it is," she advises. "Take pride in knowing you don't change your internal decisions because of your outside environment, and watch your self-esteem flourish."

At the End of 30 Days

By now, a whole month has come and gone, and you may have even entered a new season. Hitting 30 days of committed efforts to lose weight can evoke different emotions, depending on what the scale says back to you. You may feel motivated to continue or bummed that you're not seeing different results.

At this point, certified personal trainer Jill McKay suggests taking a breath, remembering your larger goal and thinking about other improvements that are worth noting. Ask yourself simple questions: How do your jeans fit? How fast are you climbing stairs? Does carrying groceries feel easier?

"It can be a frustrating time of feeling like you are working hard, but not seeing the results you wish to see. Patience is key here," McKay says. "Change takes time, often far longer than we care to admit, which is why so many people give up. Stay the course, keep going and celebrate the good habits."

When You Hit Your First Goal

When you conquer that first goal — whether it's losing 5 percent of your body weight or fitting in an old pair of jeans — you'll feel empowered, strong and resilient. Make sure you take the time to celebrate, says McKay. Maybe that involves buying a pack of workout classes you've been thinking about or splurging on a new sweatshirt. "The money is worth it," she says. "You're worth it."

A word of caution: Make healthy decisions when you're celebrating, as to not derail all of your hard work. "If you allow yourself to 'slip' more and more frequently, you are more likely to revert to old habits," she says. "Enjoy the success and continue to make good choices."

The Moment You're Tempted to Stray

No one is perfect. If you struggle with moments of indecision, Garrison recommends visualizing yourself 10 minutes into the future. In this moment, you've consumed whatever it was that you were craving . Ask yourself: How do you feel? If you feel fine and like it was worth it, then go ahead and indulge she says. But if you feel disappointed or annoyed — take a deep breath, drink some water and let it pass.

Read more: Recommended Daily Caloric Intake for Weight Loss

Remember that you're allowed to eat anything you want to, says Allen. "Remind yourself that you get to choose what you want right now or what you want most. Be gentle with yourself," she continues. "If you're mostly choosing foods that will fuel your body well, with a little wiggle room for foods that will fuel your soul — or taste buds — you will be more likely to keep up this journey for the long haul."

Instead of beating yourself up after polishing off a bag of chips or sleeping in instead of heading to the gym, McKay recommends that you focus on times that you've made positive choices. With her clients, she suggests using an urge jar. Each time you have the desire to give in to a temptation but instead stick to your plan, place something inside the jar like a marble or — better yet — a few quarters. This will serve as a visual reminder of the actual strides you are making toward your goal.

When You Feel Like You’ve Hit a Plateau

Plateaus can be super demotivating, especially when you feel like you're doing everything right. Instead of seeing this as a deal breaker or roadblock, certified fitness coach Sunny Biggy suggests taking the opportunity dig deeper into your routine and habits.

Read more: 10 Tips to Push Past a Weight-Loss Plateau

"Sit down with an expert to evaluate your diet," he suggests, adding that now is a great time to take a look at your exercise, sleep and water consumption habits, too. "They may encourage you to be creative with your carbs and proteins, which can kick or reboot your metabolism into high gear."

McKay also urges anyone in a plateau stage to remember that there is no "normal" when it comes to meeting health goals. "Your genetics, diet history, workout history, body composition and attitude all contribute to weight loss," she says. "This is often when we compare ourselves to others, wondering why they may see success over us. Your body will adjust. Continue with all the good small changes you've made to this point and be patient."

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How to break the plateau in weight your loss journey.

Reaching a weight loss plateau is a common experience for many bodybuilders and fitness enthusiasts on their journey to lose weight. After making initial progress, your scale may stop budging despite continued diet and exercise efforts.

Plateaus can be frustrating and disheartening, but they’re also an opportunity for growth and adaptation. To break the weight loss plateau, you need to know what causes them and create a strategic approach that is more than just eating less and exercising more.

This article explores effective strategies and techniques for overcoming plateaus in weight loss and continuing to progress toward your goals. From adjusting your diet and exercise routine to addressing lifestyle factors and mindset shifts, we’ll cover a range of approaches to help you overcome obstacles and get back on track.

What is a Weight Loss Plateau?

A weight loss plateau is the inability to lose weight after some successful initial weight loss, despite continued efforts to lose weight through diet and exercise.

During the weight loss journey, losing weight quickly in the first few weeks of your training is expected. This is because when you start reducing calorie intake and increasing physical activity, your body releases stored glycogen for energy. Glycogen is partially made up of water. As glycogen stores are depleted, water weight decreases, resulting in a rapid drop in weight.

When cutting weight , you may also lose lean muscles along with fat. Muscles aid metabolism by maintaining the rate at which you burn calories. So, as you continue to lose weight, the rate at which you burn calories declines (metabolism). As a result, you burn fewer calories than required for weight loss, leading to a weight loss plateau.

Additionally, a weight loss plateau may be due to the body’s adaptation to the calorie deficit created, consuming more calories than you can feasibly burn, or not exercising enough. For instance, drinking an extra 500 calories, knowing well that you’ll not sprint for 40 minutes to burn them, will automatically lead to a weight loss plateau or, worse, weight gain.

If you want to break through a weight loss plateau, adjust your diet, exercise routine, and lifestyle habits more frequently.

12 Tips on How to Overcome Weight Loss Plateaus 

Overcoming a weight loss plateau can be challenging but possible with some strategic adjustments. Here are some tips to help you break through weight loss plateau:

1. Cut Your Calorie Intake

As you lose weight, your body may adapt to the calorie deficit created, leading to a weight loss plateau. Adjusting your calorie intake accordingly by reducing your daily calories slightly or recalculating your calorie needs based on your new weight may help you overcome the weight loss plateau .

When calculating your calorie intake for weight loss, keep it at about 10% to 20% below the amount needed for weight maintenance. 

According to research , a male bodybuilder should aim for 2400 calories per day to lose fat, while an average woman bodybuilder should aim for 1200 calories per day. Going below the recommended amount may increase hunger pains, which may lead to overeating.

2. Various Workout Routine

Your body can adapt to repetitive workouts and calories, reducing calorie burn over time.

Cardio workouts are known for promoting weight loss. They may help break through a weight loss plateau by boosting metabolism to burn more calories. However, muscle mass may continue to decline.

To counteract this, mix up your exercise routine by trying different cardio and strength training exercises to challenge your body and overcome weight loss plateaus. Strength training helps build lean muscle mass, which promotes metabolism. It also burns calories even when at rest.

3. Manage Stress Levels

High levels of stress interfere with weight loss progress by promoting comfort eating and triggering food cravings. Stress also increases cortisol levels that promote fat storage, especially around the abdominal area, making it difficult to lose weight.

Managing stress by practicing stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, or engaging in hobbies you enjoy can promote weight loss and break the plateau.

4. Have Adequate Sleep

Lack of enough sleep can disrupt the balance of hormone levels that regulate metabolism, appetite, and satiety, making it harder to lose weight and more accessible to gain weight.

Getting enough sleep, on the other hand, supports metabolic health, which can help optimize calorie burning and support weight loss.

Additionally, adequate sleep allows muscles to repair and grow, especially after strength training workouts. This increases muscle mass and boosts metabolism, which may help overcome a weight loss plateau.

Aim for seven to nine hours of quality sleep per night to reverse the weight loss plateau.

5. Hydrate Well

While some diet drinks are unsuitable for hydrating since they contain empty calories that can lead to weight gain, some drinks, like water and caffeine, can help you overcome a weight loss plateau.

Drinking plain water, especially before meals, can reduce calorie intake by making you satiety, which may prevent overeating. Water also boosts metabolism, increasing the number of calories burned.

Both coffee and tea contain caffeine , a natural stimulant that temporarily boosts metabolism by increasing thermogenesis (the body’s heat production) and promoting fat oxidation. These two drinks can help burn more calories throughout the day, supporting the weight loss journey.

Caffeine and tea also enhance alertness, focus, and physical performance during workouts. By increasing energy levels and endurance, caffeine can help you push harder during exercise sessions, potentially leading to more significant calorie expenditure and improved weight loss results.

6. Increase Workout Frequency and Intensity

Increased workout frequency and intensity can help you reverse the halt in weight loss caused by a decline in metabolism and your body’s adaptation to the calorie deficit or stressors.

When you increase the frequency and intensity of your workouts , you burn more calories during and after exercise. This creates a more significant calorie deficit than the previous one, which is necessary for continued weight loss.

Increasing workout frequency and intensity also challenges your body in new ways, preventing adaptation and stimulating further progress. Challenge your body with more intense or prolonged workouts to break through the plateau and stimulate further fat loss .

According to experts , work with aerobic exercises for at least 150 minutes at a moderate level, 75 minutes of intense aerobics or a mixture of both vigorous and moderate per week. To even double the benefits, try working out 300 minutes a week.

7. Try Intermittent Fasting

Intermittent fasting is a weight loss technique that has become popular in the fitness industry. It involves not eating foods for long periods, often 12- 48 hours.

It reduces insulin levels during fasting periods, causing the body to use stored fat for energy instead of glucose from food. Thus, it promotes fat burning and helps break through plateaus by tapping into stubborn fat stores.

Intermittent fasting compresses the eating window, reducing the time available for consuming food, which reduces overall calorie intake. If you’ve hit a weight loss plateau due to consuming too many calories, intermittent fasting can help create a calorie deficit necessary for weight loss to resume.

8. Track Your Calories and Workout

Weight loss is all about the amount of calories you consume versus the calories you expend. You have to expend more calories than you consume to create a calorie deficit for weight loss.

Exercise helps you expend calories. When you consume calories and do not exercise, you will not expend or burn any calories, leading to a calorie surplus, which causes weight gain.

When losing weight, you may underestimate the amount of calories you consume and the exercise you do, which can lead to a weight loss plateau or weight gain.

To overcome such effects, track your calorie intake and exercise. Tracking your diet and exercise will help you identify areas where you may need to make adjustments and stay accountable for your weight loss efforts. Tracking provides precise measurements of your calories and workout.

Several free online calorie apps can help track your macronutrients, such as fats, protein, and carbs. 

9. Increase Protein Intake

Protein is essential for building and repairing tissues, including muscles, which is crucial for maintaining metabolism and preserving lean body mass during weight loss.

Increasing protein intake can help control appetite and promote feelings of fullness, reducing the likelihood of overeating or snacking between meals.

Protein also has a higher thermic effect than carbohydrates and fats, meaning your body burns more calories digesting and metabolizing protein, which can support weight loss efforts.

Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu in your meals and snacks to overcome weight loss plateaus.

10. Eat Rich Fiber Foods

Fiber-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts, can help reverse the stall in your weight loss journey.

Fiber, particularly soluble fiber, adds bulk to meals, slowing down food movement along the digestive tract. As a result, you become fuller for extended periods, reducing your appetite and overall calorie intake.

Foods high in fiber often have a lower energy density, meaning they provide fewer calories for the same volume of food, which can support weight loss efforts.

11. Consume Healthy Fats

While it may seem counterintuitive, consuming healthy fats in moderation can break the weight loss plateau.

Healthy fats in avocados, nuts, seeds, olive oil, and fatty fish like salmon provide essential fatty acids and fat-soluble vitamins. The soluble fats and vitamins help stabilize blood sugar levels, promote satiety, and enhance meal flavor and satisfaction. This reduces overeating, which might lead to a weight loss plateau.

12.  Avoid Alcohol

Extremely limiting or avoiding alcohol consumption can be beneficial during a weight loss plateau.

Alcoholic beverages are calorie-dense and can contribute to excess calorie intake, hindering weight loss progress. Alcohol consumption may also impair judgment and increase appetite, leading to overeating or making poor food choices.

Reducing or eliminating alcohol consumption can more effectively create a calorie deficit and support your weight loss efforts.

Breaking through a weight loss plateau often requires adjusting your diet, exercise routine, and lifestyle habits. This may involve increasing physical activity, cutting your calorie intake , varying your workout routine, doing intermittent fasting, managing stress levels, and ensuring adequate sleep and hydration.

Coffee and tea also provide additional support through their metabolism-boosting and appetite-suppressing properties when consumed in moderation.

Incorporate these tips into your workout weight loss routine. But remember to be patient and persistent, as plateaus are a normal part of the journey.

With determination and consistency, you can break through plateaus and continue on your path to achieving your desired weight and health. 

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12 Weight-Loss Success Stories That Will Make You Proud Of Strangers

By Haley Goldberg

Sometimes the hardest part of the journey to any goal is keeping motivated . Whether you’re trying to get fitter, gunning for a promotion, or on a mission to finally stop using your floor as a closet, staying on track can be tough. When the goal line is looking fuzzy in the distance, it can be super inspiring to revel in other people’s successes and be reminded that, yes, like them, you can do this.

Here at SELF we love to celebrate the successes of women who have decided to put their health and happiness first. Here we have gathered together some of our favorite stories from the last year showing how women, armed with determination, self-love, and motivating communities, set, reached, and often exceeded their goals to lead healthier, fitter, more satisfied lives. In these cases, weight loss was the intention, but by dedicating themselves to healthy habits each woman got so much more than that. Because that’s the thing: Weight loss isn’t just about hitting a certain number on the scale. As these women demonstrate, losing weight takes a lot of work, including eating and exercising in a way that works for your body, managing life’s stressors, engaging in healthy habits like getting enough sleep, and keeping a reality check on what’s sustainable and what’s not.

And an important note before we get into it: Healthy habits are for everyone—but weight loss isn’t. If you have a history of disordered eating, you should talk to your doctor before going after any weight-loss goals. Sometimes the healthiest habits you can adopt are to not think about your weight at all. It's different for everyone, and deeply personal.

Even if your goals have nothing to do with weight whatsoever, seeing what people can accomplish when they set their minds to it can be a powerful boost if ever you feel your motivation flagging. Let the stories of these 12 total strangers inspire you to move toward that thing that will make you feel happy, healthy, and fulfilled.

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New mom Kassidy Linde, 25, felt tired, unhealthy, and uncomfortable in her own skin, so she turned to a sustainable weight-loss regimen. She starting seeing healthy eating as a lifelong habit, and she introduced weekly cardio workouts. Within a year and a half, she lost 130 pounds. She's now way stronger and confident, and she has more energy to play with her daughter.

Lobke Meulemeester, 35, shared pics of her nutritious meals on Instagram, and she also posted screenshots of her FitBit stats as she amped up her fitness routine. The encouragement she received from her followers—all 87,000 of them—kept her motivated through it all.

By Christa Sgobba, C.P.T.

By Cathryne Keller

By Nikki Campo

Amber Johnson, 21, gained 30 pounds after her wedding, leaving her feeling uncomfortable. So she switched things up: She started doing the Whole30 program, and she began a consistent at-home fitness routine . She lost 30 pounds in seven months, leaving her feeling more comfortable and confident.

Pasquale "Pat" Brocco, 31, lost weight literally one step at a time. He threw out his unhealthy eating habits and committed to walking to Walmart each time he wanted a meal. Soon, he was walking six miles a day. He then added incline walks on the treadmill and weightlifting to his fitness regimen. His new routine helped him drop from 605 pounds to under 300 pounds in three years.

Helen Woldemichael tried different quick-fix workout plans and diets to no avail. What finally helped her shed some pounds: Adopting healthy, sustainable habits, like getting outdoors and cooking for herself more. She started making trips to the gym a regular part of her week and committed to consistency.

Amanda Kurtz, 29, struggled with her weight for most of her adult life, even after making major lifestyle changes. So Kurtz decided to undergo weight-loss surgery, getting a vertical sleeve gastrectomy in May. The major surgery was anything but easy, and Kurtz had to re-learn how to eat after the procedure. But she's stuck with a healthy diet and a new exercise routine. The result: Her weight has dropped below 200 pounds for the first time she can recall. And she feels better than ever.

A few simple changes helped Kathryn Dickie accomplish her weight-loss goal: She started walking home from work every day, working out with a personal trainer, monitoring her carb intake, and cutting out the excess sugar she used to add to her daily cup of tea. She stuck with her new habits, and her hard work paid off.

When Haley Smith, 24, got engaged, she realized she wasn't totally comfortable with her body. She vowed to commit to healthy eating as her wedding day approached. The bride-to-be changed her eating habits for the better, and she started working out three times a week. A year and a half later, by her wedding date, Smith had lost 110 pounds.

Blogger Rebecca Grafton, 26, absolutely hated running, but she embraced the workout as a way to shape up before a vacation in Jamaica. She started running three times a week, increasing her duration on the treadmill as her stamina increased. And she coupled her workouts with a nutritious, balanced diet, too. Grafton stuck with her healthy habits long after her Jamaican vacation, and in two years she lost 100 pounds. She recently ran a half marathon, like a badass.

In 2011, Katye Hennick started feeling insecure about her size. She decided to take her weight-loss goals seriously, and committed to working out six days a week (first thing in the morning!), drinking more water , and eating smaller, more frequent balanced meals. In five years she lost 90 pounds, and she's healthier, happier, and stronger than ever.

Kerry Swift, 27, started taking pictures of the healthy, balanced meals she was eating, and she shared the images with her thousands of followers. The "public" food diary kept Swift committed to a healthy diet, and she lost 84 pounds in 19 months.

Lauren Haden, 22, made a few small, powerful changes to shed the Freshman 15: Exercise became a regular part of her life, she started making conscious choices about what she ate, and she focused on building a healthy support system. By the time she graduated college, Haden had lost 36 pounds.

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SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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For Amber Clemens, it’s protein all the whey.

The Wisconsin weight loss coach — who says she shed 160 pounds from 2018 to 2020 and kept it off — is revealing the 11 foods that made her journey easier.

She credits chopped salad kits, ready-to-eat protein, Greek yogurt, meat sticks, protein shakes, protein bars, protein-packed microwaveable meals, portable protein packs, breakfast cups, protein waffles, and frozen Greek yogurt bars with helping her through the “most difficult, fulfilling, rewarding and meaningful chapter of my life .”

“I love chopped salad kits — they’re so easy, you can make them for multiple meals, and they come in a bunch of different flavors,” Clemens, 33, shared in a TikTok this week that’s gathered 70,000 views.

“Pair that with No. 2, which is any kind of ready-to-eat protein,” she continued. “I really like these grilled chicken strips from Tyson , but today I have some from Costco — you can find them anywhere, and they make adding protein into your days so much easier.”

@amber_c_fitness 11 foods that make weight loss easier. #weightloss #weightlossfood #weightlosssnacks #weightlossdessert #highproteinsnack #healthyfood ♬ Cupid by Fifty fifty – azzzcam

The Recommended Dietary Allowance  is 0.8 grams of protein per kilogram of body weight — or 0.36 grams per pound. For a 150-pound person, that’s 54 grams of protein daily.

Clemens — who boasts more than 870,400 TikTok followers — also enjoys Light + Fit Nonfat Greek Yogurt and Oikos Triple Zero High Protein Nonfat Greek Yogurt .

“They come in every flavor you can imagine and are easy, quick sources of protein,” the Green Bay resident gushed. “For snacks, breakfast, you name it, desserts, they’re really great.”

A 2016 review of research on the weight-related benefits of yogurt found greater consumption was associated with a lower risk of being overweight or obese, though the study authors warned that there were several limitations to their analysis.

Clemens’ go-to foods

• chopped salad kits
• ready-to-eat protein
• Greek yogurt
• meat sticks
• protein shakes
• protein bars
• protein-packed microwaveable meals
• portable protein packs
• breakfast cups
• protein waffles
• frozen Greek yogurt bars

Clemens’ go-tos also include Chomps beef sticks , Fairlife Core Power protein shakes , and Dive Bars .

Surprisingly, microwave meals are heating up Clemens’ list as well, considering consuming ultra-processed foods have been shown to increase the risk of weight gain .

“Listen, microwave meals have come a very long way — this Vermont White Cheddar Mac & Cheese from Lean Cuisine is so good, and it has 18 grams of protein,” Clemens explained.

“You could also add in some of that grilled chicken from earlier to bump up the protein,” she added. “I also really like these Healthy Choice bowls — this has 33 grams of protein .”

Rounding out Clemens’ faves are P3 portable protein packs , Jimmy Dean Simple Scrambles , Kodiak Power Waffles , and Yasso Birthday Cake Bars .

“My all-time favorite weight-loss-friendly dessert,” she declared of the frozen Greek yogurt bars.

In the comments section of the 91-second clip, TikTokers shared their own takes on Clemens’ picks.

“I’m obsessed with chopped salad kits! and tuna packets,” one person exclaimed.

“Saw this literally while I was adding ready southwestern seasoned chicken strips into the Vermont cheddar lean cuisine,” another dished.

“I got an Elote chopped salad kit and ready made chili lime chicken from TJ’s, and it was SO GOOD!” a third emphasized.

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The best meal kits for weight loss and fitness-friendly eating

By Tom Horton

Updated on: April 24, 2024 / 4:13 PM EDT / Essentials

CBS Essentials is created independently of the CBS News editorial staff. We may receive commissions from some links to products on this page. Promotions are subject to availability and retailer terms.

Regardless of who you are, it's an important part of maintaining a healthy body. Luckily,  meal kit delivery services  like Green Chef can help you stick to a doctor-approved weight loss strategy and  master fitness-friendly eating  with ease.

The best meal kits can also help you avoid pitfalls like excessive added sugars or high-sodium intake , two big drivers of unhealthy diets in recent years.

"Meal kits provide fresh ingredients that are usually locally sourced with healthier cooking methods and minimal environmental impact," says Jennifer May, principle nutritionist and director of  Sydney City Nutritionist Nutritionist and Food Intolerance of Australia .

You can typically find information on how different companies back up these claims in the "About Us" section on their websites. Start there when looking for truly fitness-friendly meal kits , just like we did when putting together our list below.

What is the best meal kit for losing weight ?

Fitness-friendly eating is one thing, but what if you want to drill down and really commit? First off, your doctor is your best resource for planning lifestyle and dietary changes. Beyond that, we know that consistency is key when it comes to losing weight and keeping it off.

The average adult needs anywhere from 1,600 to 3,000 calories per day. Your personal limit is determined by a number of factors, from how old you are to how active your lifestyle is (the Mayo Clinic's calorie counter  can help you narrow it down).

"Meal kits give you more control over the seasoning and nutritional content of your food," May says, "[which] is beneficial for those looking to tailor their diet to specific health needs." Pre-measured seasoning packets, for example, can help you to avoid loading up on sugar with each lean meal. Added sugars are another villain to avoid on your weight loss journey.

Meal kits make it easy to track how many calories you eat per meal. Many of the companies highlighted below serve up plenty of recipes that are high in protein, which can help stave off cravings and keep you feeling fuller longer.

For more, let's take a closer look at several of the most promising meal kit services to help with your healthy eating and weight loss goals:

Top meal kit delivery services for fitness-friendly eating

Many of the companies on this list cater to specialty diets like keto, vegetarian, vegan, or gluten-free. 

"Understand which dietary needs or restrictions you must follow, and understand how to identify those ingredients," says dietitian Anthony DiMarino of the  Cleveland Clinic's Center for Human Nutrition . "If you are following a gluten-free diet, for example, choose foods that do not contain gluten ingredients, such as wheat."

Take a look at the best meal delivery kits for fitness-friendly eating and revamp your eating habits today.

• Best overall for a lean diet:  Green Chef
• Best vegan meals for healthy eating:  Trifecta Nutrition
• Best for a Weightwatchers diet:   Blue Apron
• Best frozen meals for weight loss:   Diet-to-Go
• Best keto plans for healthy eating:   Factor

Most budget-friendly option: Mosaic Foods

Whether you're cooking for one or planning meals for a large family (or somewhere in between), you're bound to get something out of this list of health-conscious and nutrient-packed meal kits. There are organic recipes to bookmark, plant-based dinner options to consider, and wholly organic meals you just  have  to try for yourself.

Below, we break down some of the best meal delivery services you should check out for your health and fitness goals:

Best overall : Green Chef

Green Chef has a lot to offer when it comes to healthy eating. With fully organic meal kits and seasonal recipes that will keep the excitement up as you pick your favorites each week, it's no wonder this company is in the top slot. 

This meal delivery service caters to a number of restrictive diets with flexible meal plans, from plant-based preferences like vegan and vegetarian to keto, Mediterranean, and other diets geared towards weight loss. 

Take the garlic-honey chicken dish pictured here. We highlighted this protein-packed (more than 40g!) meal for its tasty blend of healthy greens and chicken (garlic-honey glazed, of course, because it's the best) that will keep you feeling full after dinner is long over. There are 660 calories per serving, which falls right into the ideal range of 500 to 700 calories per meal for many weight-loss plans.

You may want to go protein-packed when selecting recipes to hit your daily nutrition goals while eating delicious and organic meals each week. Alternatively, you can opt for the "Fast and Fit" option for lean recipes that are a breeze to prepare. Whichever you choose, there are more than 30 unique recipes to look forward to each month.

You're probably asking: "Can this get any more convenient?" 

The answer is yes, because you can set up your preferences, browse recipes and place weekly orders all through your phone with the Green Chef mobile app (available on Android and iPhone). You can also use the app to track delivery, making it easier than ever to plan your week around each and every order. If routine dietary habits are just as important to you as what you eat, then Green Chef is the meal delivery company for you.

First-time subscribers can save 50% off their first box total, plus another 20% off their next eight deliveries, with promo code PY-RK5QM (automatically applied at checkout).

Best vegan meals for healthy eating : Trifecta Nutrition

If your ideal weight loss regimen extends beyond the food you eat, Trifecta Nutrition has you covered with a more personalized approach to fitness-friendly eating. Instead of selecting from certain recipes on your own, with Trifecta Nutrition you're paired with a registered dietitian to build the ideal meal plan from the ground up.

One of the many lean meals you can get started with is the quinoa dish pictured here, with black beans, onions, spicy aïoli, and assorted greens. This vegan offering clocks in at just 430 calories per serving. It's low in protein (21g), but also low in total fat (15g) and sugar (10g), with 0 trans fatty acids.

With the Trifecta app  (available on Android or iPhone), you can track your dietary goals, log workouts, jot down your water intake throughout the day – all the important elements of an active weight loss strategy. You can even learn a thing or two about the science behind weight loss by accessing additional resources through the app.

Trifecta Nutrition rounds out its offerings by helping you to build community with others who are on the same track as you. You can join the Trifecta community and work with an accountability partner. This improves your chances of staying focused with your diet – it's harder to call it quits when you have to share your actions with someone else!

If your health and nutrition goals are less about hardcore weight loss and more about improving your eating habits or trying new and nutritious food, other meal delivery services on this list may be a better fit. But for anyone ready to commit to an effective weight loss journey, Trifecta Nutrition is a great place to begin.

Best for a WeightWatchers diet : Blue Apron

Do you like to gamify your goals? Then Blue Apron might be up your alley. This instantly recognizable meal delivery service not only offers more than 30 flavorful and healthy meals to choose from each week, but also has a partnership with Weightwatchers (who rebranded to WW in 2018) to offer several nutritious, WW-recommended meals each week. 

Meals like the shawarma-spiced cod and arugula salad highlighted here are perfect for highlighting the sheer variety of cuisines available through Blue Apron. This Middle Eastern classic has 520 calories per serving, as well as 36g of protein and 55g of total carbohydrates. 

Track your WW Points as you cook to keep track of your daily and weekly goals. If you have the WW mobile app, you can even scan recipes as you go to log everything in real time. Just look for the WW logo on certain Blue Apron recipes to find delicious meals (each with their own unique points values). 

Every WW meal comes with a full breakdown of nutrition facts and a certain number of WW Points per serving. If you're wondering about adjustments or substitutions, don't: Blue Apron also lists alternate choices (such as substituting salmon for shrimp in the hearty Chimichurri Shrimp meal) and accounts for everything in the nutrition label.

Another fact worth mentioning is Blue Apron's latest offering, prepared and ready meals. These meals come pre-made and can be cooked in as little as 2 minutes, making them great for any types of on-the-go lifestyles. Single-serve, prepared and ready meals include four-cheese enchiladas with rice and vegetables, creamy pesto chicken, and more. Pre-made meal prices start at $10 per serving.

Best frozen meals for weight loss : Diet-to-Go

Sometimes you don't have the time or energy for a home-cooked meal come dinnertime; that's where Diet-to-Go's meal delivery service comes in. It specializes in fresh, fully cooked meals that are made up of locally sourced ingredients. The best part? Every meal comes pre-made and is ready to eat within minutes – no prep (or cookware) required!

For all you plant-based eaters, Diet-to-Go has a diverse vegetarian menu. Vegetarian dishes are reworked versions of the traditional menu counterparts, which means you don't have to worry about missing out on an appealing recipe when making decisions each week. 

One such dish is the stuffed chicken with steamed vegetables, which is pictured here (and our personal favorite). It's so simple, yet tasty and fulfilling – just what you want from a fitness-friend meal! There are just 440 calories per serving, but keep in mind that this option (like many on Diet-to-Go's different menus) is a single serving meal. 

Like Trifecta Nutrition and others on this list, Diet-to-Go centers weight loss and healthy eating in everything it offers. Unlike some competitors, however, Diet-to-Go lets you order anywhere from two to seven meals per week. This way, you can build the perfect meal plan that goes hand-in-hand with your personal weight loss journey.

Right now, new customers can save 20% off their first Diet-to-Go weekly delivery.

Best keto plans for healthy eating : Factor

If fresh and never frozen meals are what you crave, then Factor has the chef-prepared and dietitian-approved recipes for you. Previously known as Factor 75, this is one meal kit company that has something for everybody.

One of the many meals that will have you questioning your love for frozen meals is the jalapeño lime cheddar chicken meal pictured here. This lean dish has 610 calories per serving, as well as some other important ingredients: 4g of sugar, 3g of dietary fiber, and 42g of protein. This can also make for the perfect grab-and-go meal come lunchtime as well as dinner. 

Choose from dozens of nutritious and delicious meals each week that fit with your dietary preferences. You can find macronutrient-packed keto dishes like the devilishly tasty garlic-mushroom chicken thighs with creamy cauliflower rice and garlic green beans, as well as low-calorie and plant-based meals, on curated weekly menus. 

Want to add on a side to your order? Factor makes it easy with light and healthy mini dishes like the sticky pecan pancakes (with toffee sauce if your diet allows). Don't forget to check out the smoothies, too, if your doctor allows them.

Considering switching over to Factor meal kits? First-time customers can save 50% off their first box total, plus another 20% off of deliveries in the following month, so now's the time to sign up if you're interested!

If nutritious and affordable are the two words you're looking for in a meal kit subscription, this last brand on our list might be right up your alley. Mosaic Foods specializes in all-frozen meals that are 100% vegetarian, making this a solid choice for anyone with an active lifestyle and limited time to spend in the kitchen.

This brand's plant-based dinners are split into several categories including veggie bowls, oat bowls, soups, pizzas and family meals. That last category is the saving grace for anyone cooking for a large household, thanks to bigger (and healthier) recipes like a plantain and chorizo bake, eggplant moussaka and veggie pot pie. 

For a meal kit delivery service that focuses on frozen food delivery, Mosaic Foods has an impressive menu with recipes that are a cut above your average frozen dinner fare -- perfect for anyone tired of the same old "protein and vegetable" pairing night after night.

The stand-out feature here, however, is the meal kit company's prices. While most bowl recipes start at $11 per serving, there are plenty of cheaper options such as various soups ($9 each) and breakfast oat bowls ($6) that can be tossed into the mix for a cheaper box total. Plus, those large family-sized meals cost $24 apiece -- but broken down, that translates to $6 per serving, since each family meal counts as a four-serving dinner.

How to pick the best meal kit for your fitness goals

Your first order of business should be to check out a company's list of meal choices. Lean dishes packed with key macronutrients won't matter if you don't like the food! As always, start with your own personal preferences when deciding on a meal kit subscription.

"Look for a meal kit provider that uses a good mix of vegetables, lean protein, and healthy fats," May says, outlining a crucial next step. When it comes to preparation, look for recipes that call for olive oil.

"Ideally you want to be using olive oil – not [another] vegetable oil or sunflower oils." 

Cooking oil is one of those ingredients that isn't always included in your meal kits, so keep a bottle on hand in the kitchen. You'll need it for recipes like the refreshing Mediterranean chicken from EveryPlate (a runner up for best fitness-friendly meal kits with impressively low prices for new, first-time customers).

Look for meal kits that support certain dietary restrictions. If a company offers vegan and vegetarian meal plans, for example, you can count on its commitment to healthy eating being more than just really good marketing.

Some additional factors to consider are:

• Transparency:  You want recipes that show the nutritional value of their ingredients. Knowing how many calories a dish has, and whether it meets your daily intake requirements, is vital to your weight-loss journey.
• Meal variety and substitutes:  Are there numerous recipes that caught your eye right off the bat? Can you easily swap out a meal for a meatless or lean alternative? You want a weekly selection that feels exciting to peruse each week and is easy to customize to match your needs.
• Quick and easy prep times:  A quality that's always important when comparing meal delivery services, the convenience of a hassle-free dinner can keep you on the path of healthy eating. Some companies pack pre-measured ingredients for a light cooking experience while others ship you frozen meals that can be heated up and plated in record time: Both are good.
• Subscription costs:  Don't neglect the price when considering meal delivery services. You want to save money over a trip to the grocery store when going with weekly deliveries, so make sure that a subscription is cost-effective. Figure out how much a delivery service costs per serving for the most accurate comparison.

How certain meal kits support a weight-loss-friendly lifestyle

One of the biggest roadblocks for weight loss is lack of consistency. It can be hard to stick to a restrictive diet week after week. Meal variety can quickly become a chore when you don your own chef's hat and try to cook for yourself. 

This is where meal kits come in. The best meal delivery service will help you to stick to healthy eating habits all year round. Signing up to have hand-picked recipes delivered to your door once or twice a week is a game changer. 

This can free a lot of time previously spent meal planning (or scrolling through a food delivery app, if we're being honest). Meal prepping is also easier than ever with delivery, since you can stock pre-made meals or leftovers in the freezer.

Meal delivery services also take some of the weight off your shoulders when it comes to portion control. Everything is measured out ahead of time and recipes are already chock full of the macronutrients you need to stay healthy.

How we chose the healthiest meal kit companies

Just what kind of diets are we talking about? They may include lots of whole fruits and vegetables, lean proteins, and whole grains. One way to lose weight is to reduce your daily calorie intake; cutting your total calories is easier than ever thanks to the readily available nutrition labels provided by every meal kit company highlighted here. 

For a closer look at how we review products , here is everything we prioritized when reviewing and ranking the best meal kits for weight loss and fitness-friendly eating: 

• Whole ingredients:  We stuck with meal kits that offered health-conscious recipes built around whole fruits and vegetables, leafy greens, and whole grains.
• Nutritious recipes:  If it's nutrient-packed, carb-conscious, or portion-controlled, it's on our list. The best healthy meal delivery services deliver recipes that are put together with the kind of care your body deserves.
• Keto-friendly meals:  A ketogenic diet can be a great to lose weight. A number of meal kit companies serve up multiple high-fat, low-carb meals each week – so they're on the list.
• Diet-specific plans:  Healthy eating looks different for everyone, but certain dietary restrictions (no meat, no processed foods, etc.) can be easier to stick to when you sign up for meal delivery. Our chosen companies have delicious and varied options for fitness-friendly eating, plant-based diets, and more.

Tom Horton is a resident health expert for CBS Essentials, with deep experience in topics ranging from chronic conditions to health-care devices to diet options. He lives in upstate New York, and draws his power from local bookstores, long hikes on a sunny day, and his cat Sammy.

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Tammy Slaton is getting out there and living her life. The 1,000-Lb. Sisters star just dropped some photos of herself hanging next to a pool with a friend while wearing a bathing suit.

People cheered her on in the caption. “Look at you, girl! That is a JOURNEY 🔥,” one said. “Holy wow! The transformation is incredible! So happy to see how far you have come,” another wrote.

Tammy also looked noticeably slimmed down in a recent series of new photos shared on Instagram . (The Kentucky native had previously documented her journey to undergo bariatric surgery on her TLC series.)

But the 37-year-old is also getting praise for sharing a rare unfiltered photo of herself on Instagram . In it, Tammy and Haley can be seen on a FaceTime call, with Tammy sporting a new pixie cut. “Stay tuned,” they wrote in a joint caption.

Tammy tends to use fun filters in her Instagram photos, making this a big step for her. "This is the nicest picture of you yet!!!" one person wrote. “You loook absolutely gorgeous Tammy!!!!!!” another said.

Tammy has made a lot of lifestyle changes to get to this point. Here’s what she’s shared about her journey so far.

Tammy has lost over 400 pounds on her journey.

Since her series premiered in 2020, Tammy has lost over half her prior body weight. She has dropped 440 pounds, which is down from her highest weight of 725 pounds, she told People last year.

After making some major changes to her diet, undergoing bariatric surgery in July 2022, and subsequently checking into a 14-month weight loss rehab, she currently weighs 285 pounds, per People .

In a since-deleted comment, Tammy shared that she now practices eating "proteins, low carbs, no sugars, no pop, portion control," according to Us Weekly .

Tammy regularly shows off her progress on social media, including a recent TikTok that breaks down how far she’s come.

She’s now able to walk without assistance.

At the start of her journey, Tammy had difficulty with mobility and needed to rely on a walker or wheelchair. But now, she can move around without aid, and no longer needs an oxygen tube to breathe.

“One of the big changes that I have gone through this past year is probably small to most people, but for me it was huge,” Tammy told People . “Just being able to walk without a walker or be pushed in a wheelchair, and no oxygen. I don't even sleep with it at night anymore.”

Tammy also said that she’s now able to sit in the front seat of a regular vehicle and can fasten the seat belt without using an extender. “What seems minor to some people is giant for me,” she said.

Tammy can now fly on an airplane.

She shared in a January episode of 1,000-Lb Sisters that she took an extra precaution for a flight to make sure she would be able to board the plane by buying two side-by-side seats. But when she sat down, she learned that she could fit into one seat.

Tammy said that she was “comfortable” in her seat and that she was able to buckle her seatbelt. "I was kind of surprised that I didn't need both seats that we paid for,” she said.

She’s grateful for her new “quality of life.”

Tammy is happy with how her life has changed. “My quality of life has changed so much,” she said in a February TikTok . “Before I went to rehab, I was bitter, unhappy, very super suicidal, depressed, and just mean. Everybody hated me…and they still do…I had this I don’t care attitude back then. I still do, but it’s not as bad. I’m working on myself still.”

Tammy also said that she’s able to appreciate life more, and is now treating herself and others better in the process. “I have personally seen a lot of growth in how I treat people and my family,” she said. “Just my attitude and how happier I seem. I smile a lot more.”

Tammy also revealed in that video that she was able to enjoy a recent trip to Disney World. “I actually got on rides, and I rode in a hot air balloon,” she said. “I wouldn’t have been able to do any of this two years ago…I’m just giving myself a pat on the back for achieving something. Getting the weight off and living."

She plans on getting skin removal surgery, but doesn’t have a timeline.

In another video from the same month, Tammy shared that she’s planning to get skin removal surgery at some point, but doesn't know exactly when. “My ‘chin flap’ is not a chin flap. It’s literally excess skin and yes, it will go away when I get skin removal surgery,” she said in a February TikTok . “I cannot answer, before anybody asks, when I’m getting skin removal because I don’t know.”

She encourages kindness online.

In that same video, Tammy called out people for making mean comments about her. “Can’t I live my life without y’all judging me, making fun of me for every little freaking thing?” she said. “I can’t duet a friend without y’all thinking I’m trying to bang them. I can’t be happy and smile without y’all judging me because my teeth are missing.”

Tammy then encouraged people to be kinder to others. “You don’t understand what people are going through,” she said. “I’m very insecure. I hide it because I don’t want people to think I’m weak and I truly am weak. And calling me a turkey or talking about my face and my teeth it bothers me. I’m human.”

She added, “I just want people to realize that hating is not okay.”

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Dolores Catania & Paul Connell Detail Their Weight Loss: "A Lifestyle Not a Fad"

"I feel the best I ever have in my life,"  The Real Housewives of New Jersey mom shared of her health journey. 

Dolores Catania 's weight loss journey has her feeling "the best" she's ever felt, and the  Real Housewives of New Jersey  cast member's boyfriend,  Paul "Paulie" Connell , is on his own weight loss journey, too they shared in a new interview. Together, the couple has dropped collectively around 70 pounds. 

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Watch The Real Housewives of New Jersey  Season 14 premiere May 5th at 8/7c on Bravo and stream next day on Peacock .

Dolores previously  revealed to  The Sun  in July 2023 that she dropped 20 pounds since starting Mounjaro. (The weight loss medication helps manage blood sugar levels in adults with type 2 diabetes and those wanting to lose weight. Dolores switched to the drug after starting with Ozempic, a similar injectable medication.) 

Dolores Catania Reveals Her Dramatic 18-Pound Weight Loss: "I Feel Awesome"

And now, the mom-of-two again recently spoke to The Sun   again   about her weight loss, revealing she lost more weight in recent months. "I feel great. I feel the best I ever have in my life," Dolores shared with the outlet, noting she was down to 129 pounds after weighing in at 157 at the start of her journey. The RHONJ beauty added that her goal weight was 125 pounds since her doctor recommended she weigh between 120 and 125 pounds due to her 5-foot-3 height.

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"I was a big carb person. I was Doritos, chips, onion dip. Now, it makes me nauseous," Dolores shared about how her eating habits have changed since starting the medication. "I absolutely don't eat that anymore." 

She continued: "Diet is a lifestyle, not a fad. So once you've gotten to that point, which I have now with the help of Mounjaro, I don't eat junk food." 

In addition to her eating habits, Dolores and her beau, Paul, work out together "three to four times a week," though it isn't exactly her favorite thing. "I hate working out, but it's starting to feel good to me," she shared. 

Paul "Paulie" Connell's "Healthy" Weight Loss and Lifestyle Changes

In addition to working out with Dolores, Paul also started taking Mounjaro in June 2023 after his doctor told him he was "overweight," leading to a 40-pound weight loss. 

"I didn't know 40 pounds was sitting there. It was doing damage," Paul shared with  The Sun  about going from 230 to 190 pounds. "My visceral fat was through the roof. So now it's like seven, and when I started this, it was like 18. That's the fat around your organs, so it's not really good. But now I know that I'm healthy."

The Ireland native added: "From a doctor's perspective, my blood, my health, I mean everything [is healthy]. Blood pressure medication came down."

Paul also shared how his eating habits have changed, noting he wasn't eating "16 slices of pizza" a day or "three Boston cream donuts from Dunkin," as Dolores shared.

"I've noticed that I can go longer times without eating now. And when I'm hungry, I eat," he stated.

Dolores Catania's Past Weight Loss Details 

Dolores' recent weight loss via Mounjaro isn't the first time we've documented her health journey and body transformation.

In July 2019, Dolores tried a six-week weight loss program at Elite Health Center in New Jersey. The program involved an  HCG diet , which combines injections of the HCG hormone with a limited-calorie plan, and the New Jersey native lost lost  eight pounds  in one week, later, dropping  18 pounds  in 28 days. 

Moreover, in June 2020, the New Jersey native revealed she went under the knife for a tummy tuck , showing off her results in a bikini photo. "It's a start. I'm turning 50," she shared at the time. 

• Dolores Catania

The Real Housewives of New Jersey

• Paulie Connell

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90 day fiancé star loren brovarnik reveals workout secrets amid weight loss success.

90 Day Fiancé star Loren Brovarnik divulges her biggest weight loss secret as she continues her fitness journey after having three babies.

• 90 Day Fiancé's Loren Brovarnik reveals her weight loss secrets, including Pilates and chasing after her kids.
• She underwent a mommy makeover surgery, lost 12 pounds naturally, and used the Jenny Craig diet plan.
• Loren is transparent about her collaborations as a full-time mommy influencer and reality TV star.

90 Day Fiancé: Happily Ever After? star Loren Brovarnik finally revealed how she manages to lose weight and stay fit. Loren is a 35-year-old mommy influencer from Hollywood, Florida. She has been a reality TV star since her debut in 90 Day Fiancé season 3 with her Israeli husband, Alexei Brovarnik. Loren had met him on a Birthright trip and married him in September 2015. Loren and Alexei have been together for a decade now and have welcomed three kids. She currently stars in Happily Ever After season 8 with a storyline focused on her seven-hour mommy makeover surgery.

90 Day Fiancé star Loren Brovarnik doesn't have anything to hide when it comes to revealing her weight loss secrets.

Loren recently told an Instagram follower how she is managing to maintain her weight loss since undergoing a successful mommy makeover.

Loren has not revealed how many pounds she’s dropped after the liposuction procedure. However, the weight loss is evident when Loren shares her full body photos or selfies showing her angular facial structure. The fan asked Loren if she worked out. Loren happily replied that she does Pilates four times a week . Loren also joked that she chases after her three little ones seven times a week, which also counts as a workout on its own.

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Loren brovarnik’s weight loss journey explained, how has loren been keeping fit after three kids.

Loren had her first baby in 2020 and always wanted to expand her family. She and Alexei continued to have two more kids after their first son, Shai. Loren was pregnant every year from 2020 to 2022. When her third baby Ariel turned 1, she seemingly decided she’d had enough kids. Loren had plans to have a touch-up, but she didn’t want anything external to enter her body. Loren got a “ natural” mommy makeover where her own fat was inserted into her chest to give her a curvier appearance.

Loren also lost 12 pounds naturally by working out regularly and using the Jenny Craig diet plan. She ate healthily while caring for her three kids under 3. She went through occasional bouts of postpartum depression, but Loren bravely fought them. She wasn’t afraid of being vulnerable on social media, even if it meant she would be criticized for her content. Loren prefers to keep it real for the cameras, which is what she’s been doing on 90 Day Fiancé and on Instagram. She wanted to do away with her abdominal diastasis, so she underwent the risky procedure.

Loren has continued to show her everyday outfits in her signature bedroom mirror selfies. She also posts unfiltered photos to reveal how she looks without any editing. Social media is how Loren makes money. She is a full-time mommy influencer apart from starring in 90 Day Fiancé: Happily Ever After? season 8 with Alexei and the kids. Loren does receive criticism when most of her back-to-back posts are brand sponsorships. However, she is at least transparent about her collaborations instead of pushing fans to buy certain products by claiming they helped her lose weight or stay slim.

90 Day Fiancé: Happily Ever After? airs Sundays at 8 p.m. EDT on TLC.

Source: Loren Brovarnik /Instagram

90 Day Fiancé: Happily Ever After

90 Day Fiancé: Happily Ever After? is one of the many spinoff shows to TLC’s 90 Day Fiancé. Happily Ever After? provides viewers with a follow-up to some of the most popular couples from the original show. The companion series reveals if lovers ended up staying in their marriage and explores any major life events or issues they may be facing.