This Is Exactly How I Lost 70 Pounds in 10 Months

Maria (@therealjoyymaria) is a weight loss influencer and mother who lost a whopping 70 pounds in 10 months, going from 230 to 160 pounds. In a viral video she shares exactly how she did it. "The only video you need to watch if you're ready to lose weight in 2024," she says in the clip, revealing "exactly how" she lost the weight. "We're not spending another year unhappy with our bodies and ourselves," she says.  

First, Use a TDEE Calculator

@therealjoyymaria Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen ♬ Chopin Nocturne No. 2 Piano Mono – moshimo sound design

"If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying, this is the first and it's the most important step. "I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE (total daily energy expenditure) calculator," Maria suggests. "From there, you're going to put in your information. I'm going to 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 says.

Next, Put Together a Meal Plan

Then, you should put together a meal plan. "It just makes it really easy when you're going to grocery shop, when you're first starting out, when things are structured, it's going to make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising." Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Related: I Lost 80 Pounds with This High Fiber "Weight Loss Drink"

A Protein, Good Carbs, and Healthy Fat Breakfast

"This is one of my favorite breakfasts. I usually eat this after I workout, especially after training session," she says. "It just is so good and it keeps me full." Her favorite avocado toast is on sourdough bread with one hard boiled egg seasoned with truffle hot sauce and two pieces of bacon and one piece of sausage on the side. "High protein, good, healthy fat, and a healthy balance of carbs. This can also be a breakfast or a lunch because it is super filling," she says. 

Or, a Yogurt Bowl

She also recommends yogurt bowls. "This is the Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. Y'all, when I say so good, if you have a sweet tooth especially, this is perfect for it," she exclaims. 

A Healthy, Satisfying Lunch

Next up is a tunacado (tuna plus avocado) sandwich. "On here, we have sourdough bread, cheese, tomato, avocado. We have a pesto basil spread," she says. 

Make Sure You Are Fulfilled But Eliminate the Extras You Don't Need

"I like to eat good no matter what. I don't care if I'm on a diet, I'm still going to eat things that taste good to me, and I'm not going to deprive myself to the point where now I have to go and binge and go get Chick-fil-A at nine o'clock at night because I have to pride myself all day. So don't think that you have to eat grilled chicken and broccoli and egg white to lose weight for dinner," she continues. "I'm having a small bowl of Turkey chili. I love this. This is another way that you can eat what you like without feeling deprived. I'm not having any cornbread with this. I'm not having any rice or chips."

Hydration

She also drinks "a ton of water," she exclaims, revealing that she chugs "a gallon of water a day." How much water should you drink? The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why? 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, says Mayo Clinic. 

 Fitness Classes or a Trainer

Next, she moves onto the workout, the "second most important part," she explains. "I was taking group classes when I first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own." She adds that if the gym intimidates you, she strongly recommends group fitness classes. "They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you. Also, typically, when you sign up for these kinds of classes, they have a late cancellation fee. Just motivates you to show up."

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Walk

"If you're on a budget, you can walk. I walked every single day in the beginning of my journey. I will still be walking right now, but it's just so cold. If you eat on a calorie deficit and you walk, you will lose weight," she continues. Why should you get your steps in? One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Pilates

"I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner, especially as a c-section mom. It's really helped me heal my core and regain strength," she says. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it "strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: Kim Kardashian's Bodybuilder Trainer Mel Alcantara Reveals Tricks to "Being Less Muscular"

Find What Really Motivates You

Her final message? "It is hard, but just take it day by day. What really motivates me is I just never want to be that girl again. I was so unhappy at that weight. I couldn't wear any of my clothes, didn't want to take any pictures, didn't want to be seen, didn't want to go anywhere, and that's not the life that I want for myself, and I don't think that's a life that you want for yourself either. So let's take charge of our fitness and our life this year because we've got this."

💪🔥Body Booster: Use a TDEE calculator to determine how many calories you should be eating to lose weight.