Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

Like many Americans struggling with weight loss, Nikki Madoch (@NikkiGetsFit) tried countless diets and exercise programs without success. However, in April 2020, she discovered a sustainable approach that helped her lose over 70 pounds through Weight Watchers. Now a nutrition coach and social media influencer, she shares her transformation story and the three key changes that made it possible.

A Lifetime of Weight Struggles

"Growing up, I always struggled with my weight. I struggled with binge eating where I liked to eat food in private," Nikki says in her post. "I would take snacks from downstairs and hide them in my room until I was able to go up there and eat them." Even as a college volleyball player, she continued to battle with her weight. "I think I kept it off a little bit because of how active I actually was. But my diet choices were not great."

The Cycle of Failed Attempts

"Adam and I, my husband now, we had both always struggled with our weight, and we continued to gain weight after we graduated," Nikki recalls. "We would try a bunch of different things, some really crazy diets. We even ran a half marathon together, which was not fun either." After moving into their own house, busy work schedules led to frequent takeout meals. "We never really made healthy choices at all, and our health was definitely put on the back burner."

The Breaking Point

Mayo Clinic advises that "long-term weight loss takes time and effort. So be sure that you're ready to eat healthy foods and become more active."

This readiness came after hitting rock bottom for Nikki: "I was working 50-hour weeks at a bakery while running my cookie business on the side. Some nights, I'd get only 30 minutes of sleep," she says. "My toes would be numb at work. I felt sick all the time. I was out of breath going upstairs, my knees hurt, and my back hurt. I was struggling so much and felt so hopeless."

The First Change: Mental Preparation

"No one else can make you lose weight. You need to make diet and physical activity changes to help yourself," Mayo Clinic advises. One night, scrolling through Instagram, Nikki discovered Weight Watchers' online program. "I decided to ask my husband if he would want to sign up to try something new," she says. "We agreed to just try it the next day, and we haven't looked back since."

Documenting the Journey

"Track your diet and exercise in a journal or an app. Also track your weight," Mayo Clinic suggests. Despite her initial reluctance, Nikki committed to taking progress photos: "I didn't want to do it at all. I was really dreading it, and you can tell by the look on my face. I never imagined that I'd be sharing the pictures with anyone, especially online with thousands of people."

The Second Change: Nutrition First

Mayo Clinic recommends "eating more fruits, vegetables and whole grains. These are plant-based foods low in calories and high in fiber." Nikki was shocked by her initial discoveries: "When I first started, I was eating triple my points in a day in just one meal. It really opened my eyes to how big my portion sizes were." She restructured her diet: "I started to really focus on zero point foods, proteins, incorporating vegetables and fruits into meals that were actually filling, but that I actually liked."

Setting Realistic Goals

"Aim to lose 1 to 2 pounds a week over the long term," advises Mayo Clinic. Nikki adopted this measured approach: "This time around my focus was just 30 days of tracking every meal. In the past, I would always set specific weight goals and it would just bring me down." The results were immediate: "Within the first week of tracking my meals, I saw progress. The scale was going down and I was feeling a million times better."

Creating a Reward System

"Every month that I would actually track every day, I rewarded myself," Nikki shares. "My first month I got myself a foot massager. Three months in, I dyed my hair. Six months in, I got a tattoo." These non-food rewards proved crucial: "It would be the end of the day and I wouldn't want to track my dinner, but I would remember, okay, if I do this though, I get to get a tattoo at the end of this month."

The Third Change: Joyful Movement

"Regular physical activity helps burn off extra calories," Mayo Clinic notes. After losing 35 pounds through nutrition alone, Nikki found her perfect exercise match: "In the past, I would force myself to do things that I did not enjoy - running or going to the gym and doing burpees. This time, I started rollerblading. It became my favorite way to get moving." When winter came, she adapted: "I started lifting weights and later learned to ice skate because it was similar to rollerblading."

Building Strength

"I was about six or seven months into my journey and had lost about 60 pounds," Nikki recalls. "I wanted to just start toning up more and building some muscle. I started at home for a month because the gyms were closed. Then I was able to start going to Planet Fitness, where I just took it slow and tried to do the things that I enjoyed with lifting weights and teaching myself as I went."

The Mental Health Connection

Mayo Clinic says that "lifestyle changes start with taking an honest look at your eating patterns and daily routine." For Nikki, this was crucial: "I used to cry every single day in 2019 and 2020 before I made the choice to take control of my life. Mental health is just as important as physical health. When I finally realized I deserved to be healthy and stopped people-pleasing, everything changed."

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Finding Long-Term Balance

"It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life," Mayo Clinic advises. Nikki embodies this philosophy: "I've finally learned how to have balance and not feel guilt after eating an indulgent meal or enjoying myself at a family event. I've finally learned to have balance, enjoy those things, and get right back on track when I need to because that is what it's all about."

Celebrating Success

Nikki lost 70 pounds in one year - 50 in the first five months and 20 over the next six. Her success led to opportunities with Weight Watchers, including appearing in commercials and having her photo displayed in studios nationwide. "I drive by the Weight Watcher Studio every day, and I see my poster there," she says. "It reminds me of where I started and how far I've come."

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Life After Weight Loss

The transformation affected every aspect of Nikki's life. She and Adam finally had their wedding ceremony, taking photos they felt confident about. She wrote a cookbook featuring the recipes that helped her succeed, and she continues to share her journey online to inspire others.

Advice for Others

"You'll likely have some setbacks on your weight-loss journey. But don't give up," Mayo Clinic advises. Nikki agrees: "Consistency is so important. Take it one day at a time. Don't overwhelm yourself with a bunch of changes at once. These small changes start to make you feel better, and each day gets easier when you develop these healthier habits that you can stick to. Focus on staying consistent and not the end result." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.