I Lost 160 Pounds and Here Are 4 Ways I Took the Weight Off

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.

Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

raven.grl/Instagram

Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

David Tuckfield Lost 60 Pounds EMS Workouts

David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

Brenda Lizard is a weight loss influencer who goes by the TikTok handle @brenda.lizard. In two of the many viral videos discussing her massive and rapid weight loss — she lost 40 pounds in just under four months — she reveals a few simple tricks that helped. And, a few of them might surprise you.

1. Brenda Decided to Change Her Lifestyle After Learning She Had Pre-Diabetes

Brenda prefaces the video by confessing that she is not a professional. “This is just what I did and what worked for me,” she said. She also revealed that she “decided to change” her lifestyle for health reasons, namely after she got a breast reduction and discovered she had pre-diabetes during the blood work. “So obviously I had to make a change for my own health,” she said.

2. First, She Changed Her Diet

Shutterstock

The “biggest thing” for Brenda was changing her diet, because after getting her breast reduction she couldn’t exercise for two months. “I couldn't lift anything over 15 pounds, so it was all my diet,” she said. Instead of going on a “specific diet like keto or whatever” she went on a calorie deficit, “which basically you're counting your calories.” She calculated how much she needed, inputting her age, weight, and height, and then figured out how many calories she would need to cut to lose one pound a week, which came out to 1,670 calories per day. For breakfast she ate overnight oats or an egg spinach omelet. “I love cottage cheese and cottage cheese is what's gotten me through a lot,” she added. For lunch she would eat tuna salad, chicken wraps, and “just regular chicken salads with a side of something.” She still ate out on occasion. “So if I were to go to Wingstop, I would still mess up some wings, but instead of getting regular fries, I'd get sweet potato fries. If I went to In-N-Out, I would still get a double double, but I'd get it lettuce wrapped,” she revealed. “I never felt miserable throughout this whole entire process just because I would eat what I wanted. And at home, I don't necessarily count my calories If I make my food at home, only if I'm going out to eat, that's when I do start counting my calories,” she added.

Related: The 13 Secrets for Building Powerful Legs

3. Second, She Started Doing Cardio

Shutterstock

Once able to start doing cardio, she started seeing the most weight loss, “and don't think it's extreme cardio,” she said. “I've always been an early bird, so I've always woken up six in the morning to eight in the morning, the latest. And I would go get up, and then I would go on runs, jogs, I take my dog out. We bonded a lot throughout this entire process, and I would go on hikes.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

4. Third, She Joined a Gym and Used the StairMaster

Shutterstock

She also got a gym membership at LA Fitness, “and I just go there to use a StairMaster,” which she says “is a must.” Recently, the "25-7-2" StairMaster workout went viral, with people boasting about the weight loss benefits. It involves jumping on the stair-climbing machine, setting it to level 7, and climbing for 25 minutes. Does it actually work? "Any new stimulus will burn more calories at first, but your body will always adapt to whatever stimulus you're doing," Katie Kollath, ACE CPT and cofounder of Barpath Fitness, previously told our sister website Eat This, Not That! "So, if you want to continue to burn more calories after a couple of months doing this workout trend, you will either need to increase activity elsewhere or do the StairMaster workouts for longer."

Related: 10 Ways to Eat for Abs

5. And Fourth, She Started Lifting Weights

Once cleared by the doctor, she started lifting weights. And, for anyone who is starting to lift, she warns against putting too much emphasis on the numbers on the scale, as “muscles are heavier than fat.” To warm up, she would jog to the gym or go on the treadmill for ten minutes. She would also do more cardio – a little over a mile of walking, jogging, and sprinting – post lifting. Then, she would take a quick water break and “hit up” the StairMaster, her “favorite” workout. “I go on it for 15 minutes. I'd range from level four to six, sometimes seven,” she said. While first “scared” of the dumbbell area, she says she learned how to lift by watching tutorials on her phone or getting help from other people at the gym. “No shame at all. I didn't know what I was doing at first, and there's times that I still don't know what I'm doing, but I just go and I say YOLO, and I watch my little TikTok tutorials on how to do my form and stuff,” she concluded.

💪🔥Body Booster: Incorporating a StairMaster workout into your routine can help you lose weight. Just make sure to continue increasing intensity as time goes on.