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Transforming My Life: 10 Powerful Habits That Helped Me Shed 100 Pounds and Embrace Health
A huge weight loss journey is an epic commitment to yourself—especially when it means losing well over 100 pounds. There are a lot of myths out there, but trust me, there are no shortcuts or magic fixes for significant weight loss. Big weight loss takes dedication to yourself, perseverance, deep self-reflection, and a change of lifestyle habits. To be honest, for the longest time, I doubted my own strength and value, and had myself trapped in a belief that a healthy lifestyle and weight loss was out of reach for someone “like me.” But along the way, I learned a lot about myself and slowly but surely started changing my story, leaning into true self-love and seriously stepping up my game. This kind of weight loss journey is about so much more than just dropping pounds—it’s about living a life you might not have thought was possible.
One day everything changed…
One day it just clicked for me: I deserved to chase and reach my dreams no matter how far away they seemed. I realized that to really turn my life around, I needed to shake up and change my core, daily habits. The thought of change was super intimidating at first—let’s face it, stepping into the unknown can be scary. But I made a pact with myself to become the best version of myself, and there was no turning back! This choice led me to an amazing journey of self-improvement. It wasn’t just about shedding pounds; it was about gaining a whole new life and love for myself.
Now, let me share the game-changing habits that didn’t just help me lose over 100 pounds but also helped me keep it off and embrace a healthier lifestyle for over 6 years.
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10 Habits That Helped Me Lose 100 Pounds:
Try Intermittent Fasting:
I’ve mentioned in other blog posts that I am a huge fan of intermittent fasting. I truly credit this style of eating for completely changing my relationship with food and for helping me to lose 100 pounds.
Intermittent fasting is a flexible, effective approach to eating that focuses more on when you eat rather than what you eat. When I adopted the 16:8 method, I ate all my meals within an eight-hour window each day and fasted for the remaining sixteen hours. This might sound daunting at first, but it’s surprisingly doable and offers several benefits.
By cycling between periods of eating and fasting, your body becomes more efficient at processing nutrients and burning fat. Studies suggest that this efficiency happens because fasting can temporarily increase your metabolic rate. Not only does this help with weight loss, but it can also improve energy levels throughout the day.
A stress-free eating approach!
The stress-free aspect of intermittent fasting comes from not having to obsess over calorie counting or feeling guilty about eating certain foods. Since intermittent fasting is more about timing, it allowed me to enjoy a variety of foods as long as they fit within my eating window. This flexibility made it easier to stick with the fasting long-term without feeling restricted or deprived.
Adopting this method also encouraged me to make healthier food choices. Knowing I had a limited window to eat made me think more critically about what foods would satisfy me and provide the nutrients I needed to maintain my energy throughout the day.
Overall, using the 16:8 method reshaped not only my eating patterns but also my relationship with food. It’s a strategy that encourages listening to your body and adjusting your eating schedule in a way that supports your health goals without unnecessary complexity.
Stay Hydrated:
Aiming for a gallon of water a day was a game-changer for me and helped to me to lose over 100 pounds. Staying hydrated helps with weight management and keeps everything running smoothly in your body. Plus, feeling fuller can naturally help you eat less. Commit to drinking a glass of water before your morning tea or coffee, plus encourage yourself to sip your water throughout the day. I make a rule to always have some water before having a snack or meal, and I carry my water bottle almost wherever I go.
Get Moving:
Most experts agree that the average person should be burning about 200-300 calories due to body movement daily. I know this sounds like a lot, but it is absolutely doable!
I started with simple steps: walking every day! Those walks soon turned into jogs and, before I knew it, I was crossing the finish line at my first half-marathon! Increasing your physical activity is an incredible tool, not just for burning calories, but for building strength and endurance. You don’t need to aim for half-marathons like me; just find ways to be more active that you enjoy and can stick with long-term.
Time Your Meals:
If you’re wondering which habit is the easiest to adopt, this habit is it. Adopting a schedule for my eating times, especially cutting myself off after 8 PM, helped tremendously. It reduced the late-night snacking (we all know it doesn’t feel great the next morning) and actually helped me sleep better. This simple change can be surprisingly powerful in cutting out extra calories and improving your overall health.
Commit To Regular Workouts:
Finding the right exercise routine—whether it be home workouts, joining a local gym, or preparing for a local 5k—was crucial for me. Regular exercise has transformed not just my body but my mind too. For me, body movement is about feeling fit, happy, and energized. Consistency is key and if you make body movement a part of your daily routine, your body and mind will thank you.
Smart Snacking:
Adopting the habit of choosing healthier snacks before indulging in any treats was a complete game changer for me. Rather than going straight for the sugary or salty snacks when a craving hit, I started with something nutritious like an apple or some carrots. This simple switch often satisfied my hunger, and surprisingly, I found that it was usually enough to curb the craving altogether.
This method works because it’s about filling up with the good stuff first. Nutrient-dense snacks like fruits and vegetables are not only healthier but also help stabilize blood sugar levels, which can reduce the intensity of cravings. By the time I finished my healthy snack, my initial urge to reach for something less healthy had often passed.
Healthier options can curb cravings!
It’s really about making smarter, more conscious food choices. When you start with a healthy snack, you’re also giving your body the nutrients it needs to function optimally, which can lead to feeling better overall. This positive feedback loop reinforces the habit, as the immediate benefits—like increased energy and better digestion—make the choice easier next time.
Even more importantly, this strategy helps in learning to control impulsive eating behaviors. By pausing to consider a healthier option first, you build up the mental muscle to make thoughtful decisions about what you eat. Over a period of time, this can lead to better eating habits, making it easier to maintain a healthy diet in the long run.
This simple but super-effective approach not only helped me manage my weight better but also improved my relationship with food. I learned to enjoy the natural sweetness of fruits and the satisfying crunch of vegetables, appreciating their flavors and textures. By prioritizing nutrition, I found a sustainable way to enjoy eating without feeling deprived, which has been a huge part of my long-term success.
Eat More Vegetables:
Incorporating more vegetables into my diet made a massive change in my weight loss, helped me lose 100 pounds, and increased my overall health. It didn’t happen overnight, but gradually increasing my intake of veggies made a significant difference. I started by adding just one veggie-packed meal to my day and built up from there. The additional vegetables helped improve my digestion dramatically and boosted my energy levels.
You might consider starting with something simple like Meatless Mondays to get into the habit of eating more vegetables. It’s an easy way to explore different recipes and discover new favorite dishes that are both nourishing and delicious. Over time, as you feel the positive changes in your body, you’ll likely find yourself naturally reaching for more vegetable-based meals.
Cut Back On Alcohol
Reducing alcohol was easier than I expected and the benefits were clear and quick. Fewer hangovers, better hydration, less impulsive eating, and generally feeling sharper. Cutting down on those liquid calories can make a big difference in your weight management and overall health.
Choose Natural Sugars.
Changing my sugar habits involved a conscious decision to ditch refined sugars in favor of natural sweeteners such as honey, maple syrup, and agave. These natural alternatives have a lower impact on blood sugar levels compared to their refined counterparts, which helps prevent those all-too-familiar energy spikes and crashes. This switch allowed me to enjoy the sweetness I crave, but in a way that aligns more closely with my health goals.
These natural sweeteners offer more than just a reduction in blood sugar impact; they also come with their own unique set of nutrients. For example, honey is not only antibacterial but also contains trace enzymes, minerals, and vitamins that support overall health. Maple syrup includes antioxidants and can provide you with beneficial minerals like zinc and manganese. Agave syrup, while sweeter than sugar and therefore used in smaller quantities, offers a vegan-friendly option that pairs well with various dishes and beverages.
Don’t forget about moderation!
Moderation is still key! While natural sweeteners are a healthier choice, they are still forms of sugar and should be consumed carefully. The beauty of using these sweeteners is that because they are sweeter, you often need less to achieve the same level of sweetness, helping you reduce your overall sugar intake without feeling deprived.
By making this swap, I found that I could still enjoy delicious, sweet flavors in my meals and snacks without the negative effects of too much refined sugar, such as weight gain, increased risk of diabetes, etc. Over time, this balance has helped me maintain a healthier diet while still satisfying my sweet tooth in a more natural and nourishing way.
Daily Self-Care.
Recognizing and nurturing what my body can do was truly transformative, particularly in how it supported my journey of losing 100 pounds. By incorporating daily practices like reading for pleasure, meditating, or enjoying a leisurely walk, I helped maintain not just my physical health, but my mental and emotional health as well. This holistic approach is crucial because stress hugely impacts your ability to lose and maintain weight loss.
Stress is known for triggering the release of the hormone cortisol, which is linked to increased appetite and cravings for unhealthy foods. By engaging in activities that lowered my stress, like meditation and leisurely walks, I was able to keep these cravings in check and make more mindful choices about what I ate.
Not only that but allowing myself time to rest and rejuvenate each day meant I was better equipped to face life’s challenges and much less likely to turn to food as a coping mechanism. Reading and meditating, for example, gave me the tools to manage my emotions more effectively, helping me stay on track with my diet and exercise goals.
My Thoughts:
These ten habits are more than just personal checkpoints; they’re truly a foundation for anyone looking to improve their overall lifestyle. The journey to a healthier, happier you doesn’t have to be daunting. Start small, maybe with hydrating more or taking short walks, then build from there. Each small step is a big leap toward a better you!
Remember, a weight loss journey is deeply personal. While these habits worked wonders for me, your journey might look different. Experiment, find what fits your life and stick with it. Embrace the ups and downs, learn from each setback, and celebrate every victory, no matter how small.
You’ve got this! Start believing in the power of changing small habits and take that first step. Here’s to a healthier, happier you!
- Starting A NEW Fitness Journey At Nearly 40 Years Old! - 06/09/2024
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- 3 Simple Things That Healthy People Who DON’T Diet Do Differently - 10/05/2024
I loved your story. I am also a mom of twins they will be 10 in a few Days and I Feel ashamed that i am still fat. I weigh 275 lbs and would love to lose just the 75!! I am pretty tall 5’9’ and id be completely comfortable with that. I am an emo eater and have teied every diet And have failed every one. I am going to take what ive read tonight and apply it to my life. Ive always want to rat a plant based diet but i abs hate to cook. MosTly the time it takes tomprepare a meal for my family then vlean it all up. Im inspired. Thank you
I’m so happy you found my posts useful. You can totally do this!
I reading your post today, so encouraging.
I am 57 and I have struggled with my weight my whole life.
My highest weight was almost 300 lbs.
I am now at 224, I worry about gaining and I know that I need to get to weight off for my health.
I have bad arthritis and Degenerative disc disease scoliosis and some other issues.
So having to much weight is a bad thing.
Sorry for rambling on, I am just so discouraged. 😣
Hi im 80kg and im desperate to lose some weight i have started walking and planning to be more positivé god bless you
You can do it!! You are so worthy of doing this for yourself. Believe in yourself and never stop moving forward! Best wishes for your journey!
Why would you feel ashamed? You have fought for life and won! You have beautiful children. Your body is doing what it does normally. It has only been in recent history (since corsets) that size matters! It is crazy that women feel peer pressure to look a certain way. Or tgat we are told we can only be happy if we weigh in a certain range.
I Weigh over 220IlbS Your story is very insPiring. I too have Twins And a 2 year olD. I just want to sto enotional eating And get back to me. Im also a full time school student. So thanks for sharing your story.
MY biggest issue is overabundance of what I eat. I eat well, just too much! Thank you for sharing your story and recommendations. I think it is super important in today’s society to show other woman…that they can do it too! Many BLESSINGS!
you can do it girl! I believe! thank you for reading 🙂
I loved your article! You didnt sugar it up saying how the weight just fell off. My largest struggle by far is my job! I drive across the country delivering travel trailers. Eating on the road can be a nightmare.
Thank you so much for reading and commenting! Eating while traveling is hard, for sure! As best you can, try to add veggies to every meal, if you can make half your meal veggies, even better. Adding vegetables to most meals will make a big difference to your health journey 🙂
I lost 65 lbs last year (over half-way to my goal of 100!) and am finding myself slipping back into old habits. thanks for the kick I needed to help get back on board. I am adopting the healthy snack first idea, along with the no eating after 8 idea to try as well. Thank you for your story, it was very motivating 🙂
Thank you so much for reading! I appreciate it so much 🙂 Best wishes for your journey!
I like your amazin story, i dont know how you did that, but you Are looking amazin!!
I need to loss 40 Pounds, but i really cant start, I do not ho To stop to eat desserts.
thank you so much for reading 🙂
You can do it! All you need to do is follow a plan and trust the process, yes it might take a while, but you will get there! Believe girl!
Hello I’m 260 lbs and 5’7″ I e been fluctuating with my weight for the past 3 years I’ll lose 20lbs and gain it back after a few months. Hearing your story has inspired me to try these methods and love myself a bit more. Thank you for sharing your story.
You can do it! When you love yourself, you treat yourself differently. When I eat, I think about all the healthy and nourishing things I am giving my body rather than when I used to diet where I would focus on what I wasn’t eating and restriction. When I exercise, I think of how I like feeling strong and how good I feel about myself after because I accomplished something hard. When I think like that exercise doesn’t feel like a chore, it feels like a gift. When I love myself I take care of my mental health. When it all comes together at the same time, real and lasting weight loss happens.
Go for it girl! I believe in you.
❤️❤️❤️ I’m a mom of twins, and plant based, too! I love what you said about self care.
thank you! and thank you so much for reading 🙂
Hi,
I am Ayesha
I am really really impressed by your journey
I am 20 years old but my weight is 80
I need some suggestions and also much much motivation
Is 30 to 45 walk two times a day helps in weight loss 4 to 5 Kgs in a month???
Hi Ayesha! Thanks for reading! To be honest, 4-5kgs in one month is a lot to lose in a healthy way but over two months I think is very realistic. Walking at a brisk pace for 45 minutes plus some strength training (using 3-5kg weights) and I think you’ll notice a big difference in your health 🙂
I think your fitness tips sound great! Something important to me is having my workouts planned out in advance! My gym really helps with that!
I LOVED this! you are amazing!
I would love to Receive your newsletter.
Tracey
Thank you so much for reading Tracey! I’m so glad you enjoyed it 🙂
Hi. I am so proud of your willpower and can sym with the emot eating as i am guilty of that.
thank you so much for reading <3
You look fantastic!! I became ill 7 1/2 years ago with chronic pain and I gained 75 pounds. My problem is they still don’t have my pain under control to where I can exercise and be able to get out of bed the next day. You, however, have inspired me to try some new things to drop the weight. I would love to get your newsletter! Thank you so much for sharing your journey with us!
I love your weightlOss story. It has made me love my body in the here and now, and take more pride in how I look and feel.
I noticed an error and wanted to point it out. You are incorrect in saying that coffee does not cause dehydration. There are two beverages that trick your body into thinking that you are well hydrated when you may not be, and that is alcoHol and caffEine. These beverages kind of literally open the fLood gates in your kidneys, allowing water to be released unnecessarily. Specifically is causes the hormone ADH to be released, which acts on the collecting ducts in the nephron that sends Aquaporins to open up to release water to the bladder. This same mechanism is similar when someone is well hydrated.
I am just beGinning my weight loss journey – five children, five stone to lose!!! I found your story really inspiring, thank you for your tips, i will definitely be using them. From your photos it looks as though you lost weight without lots of excess skin too, which gives me hope!
Always have hope! You can do it!
I’m 56 kg (about 123 lbs) and have been kinda sorta maintaining, even though my natural set point is just 59 kg (that’s when I eat intuitively). I want to first get down to 55 which is easy, but 50 (110) is a challenge. For some reference I’m like 168-169 cm (5’6″ I think). I feel more confident in my body after losing weight but I can also feel my brain starting to shut down (some would call it brain fog) :/
GReat tips! I follow many of these as middle age has creapt up and created its own set of WEIGHT-LOSS challenges. IntermittenT fasting, walking my dog and the gym (pre covid) aRe wHat Have really saved me from packing on the poUnds during This phase Of my life. I love sugar, Coke zero and any baked good, so telling myself i can bake and eat treaTs oN the weekend had hElped. As you Said, saying ‘later’ not ‘never’ is a huge help To curb cravings. I will say one other tiP thaT hElps is, watCh what you are drinking. I drink a ton Of crystal LiGht, and if i’m drinKing lemonAde i am less likely to want chOcolate, whereas if i’m drinKiNg my onCe a day coke zero, i will Not only eat Until my driNk is finished, but i crave more sugar whIle drinKing it.
Thanks so much for reading! And best wishes for your health journey!
Thank you for this post! It’s motivated me to keep doing what i’m doing and tO keep pushing myself to be more active. Ive been doing intermittent fasting and walking/hiking at least 10 miles a week since May 2020 and have lost 25 pounds so far. I stopped drinking alcohol and have Been eating mostly plant-based for the past month. It’s been a little harder than i thought it wOuld be to cut meat and White sugar, bUt i can tell a difference already. Just needed that nudge to keep on. Now to find an exercise program that i enjoy – that’s what has been most difficult for me.
Do you think this would work for someone over 50 struggling with the up and down diet roller coaster and weight for years?? If so, how do I contact you for training?
I loved your story… i would love to receive news letters from you, i have diabetes and have sucH a hard time followIng a program cause i
cOok for my family and
for myself so i cook two meals. Thanks for sharIng.
Hi Tammy! Thank you so much for reading! I will sign you up for my newsletter 🙂
Hi. I just read all your tips. Im REALLY wanTing to lose 50-60 poundS. Im just getting started.
I have faith in you! Focus on the lifestyle and you will reach your goals!
Love this! I drink a gallon of water a day and eat healthy most of the time. Because of seizures, I’m not allowed to drive so I walk everywhere. I try to do between 3-6 miles a day. But when I’m super stressed I go to wine and ice cream. I’m fasting wine for a month. So hard. And I’m trying to find recipes for healthy ice cream to help with those cravings. I started all this in January and haven’t lost anything while some people loose just by cutting out SODA. Maybe stress plays into it???
Stress absolutely plays a role. But if possible, I would try mixing up your fitness, maybe add in a little strength training? Your body may have adjusted to the 3-6 miles and needs things shaken up. Also, I always recommend seeing your health care provider when you’re starting a weight loss journey, its always good to know if there might be anything that could make the journey a little more challenging. I also recommend bringing some meditation into your world if you haven’t already. While meditation doesn’t make stress go away, it changes how my body and mind react to stress. Just 5 minutes a few times a week goes a long way 🙂
Wow! Your journey is TRULY INSPIRING! I’ve recently choice to put myself first and embark on the wonderfuL weight loss journey. My PERSONAL goal is also 100 pounds. thank you for showing us that the climb is possible!
SO happy to hear that you’re putting yourself first! It is life-changing! Keep your eyes forward, never look back and you will get to where you want to be 🙂
Shannon!! Reading your post almost brought me to tears because I’ve been struggling so much! I’m from trinidad but I lived france for 2 years and lost almost 60lbs there. I was so confident and happy. i moved back home about 6 years ago and in that time, gained 103lbs. i had a baby, battled postpartum depression and then the pandemic hit. this year, I lost my aunt (who i was very close to, to AML) and shortly after, my family and I fought for our lives after testing positive for coronavirus. I work form home and barely leave the house, because every time I get dressed, I’m disgusted with my body and the fact that my clothes look weird and my hair is falling out. I woke up this morning so discouraged but i decided to go to pinterest and look for (the 100th time) for weight loss tips. I typed in “How to lose 100 pounds in a year (it felt realistic enough) and there were many results but something led me to click your image, which led me here. By the time i got to the end and wrote every step on 10 post-its for my mirror, I was in tears. I am so Encouraged!!! my birthday was exactly one month ago this date is perfect for me to start because on my birthday next year, i get to look back at my progress and it is definitely something to look forward to. I trust your advice because I’m starting at the same weight you started and though I know our bodies and lives are different, I know for certain that your story is one i can definitely relate to. Thank you for this and for putting a joy in my heart to finally do this! God bless you.
Hi Kia! Thank you so much for reading! Oh my goodness, it sounds like it’s been beyond a tough year for you and your family. The fact that you’ve made it through all that shows just how strong you are. Girl, you need to believe in your strength. You survived so much so that you can LIVE. So believe in yourself, and go for it! If I can do it, so can you, 100%. I just put one foot in front of the other each day and vowed to never, ever stop no matter what. You can do that too, I believe in you!
I am so proud of you. What a wonderful story. I found it my first day if the rest if my lIfe. My journey if lIfe change began 1-1-2022. I feel as though finding your story is an Omen. We Have the same beginning weight. I am wanting to lise 65 pounds. Thank you for being so courageous.
Thank you so much for reading and for your kind words! Best wishes for your journey, you can absolutely do it!
Just discoVered yOur blog and podcasT on PINTEREST. Your philosophy on weight loss and loving yourself where your at speaks to me.
Thank you so much for reading my blog and listening to my podcast! I’m so happy it resonates with you <3
You are an insPiration!
I have 100lbs to lose too. I have always ate RELATIVELY healthy, just too much, couldnt figure out why i wasnt losig weight though. It never OCCURRED to me that it was possible to over eat healthy meals too. It seems too, that people who lose large amounts of weight permanently do it by gradually making small changes that they can live with forever. So many doet plans are all or nothing and we basically jump into the deep end without learning how to swim first, thinking thats going to get us to the goal. But thats not the case!
I hesitated to comment because i feel like every tIme i have ever tried somethinG, i go right back to my old habits of carbs and sugar. I have 4 little ones 11 down to 3. I have not been able to lose the weight i put on from my 11 year old and that just built up on me. We are on a budget in our home and i have homeschooled since the pandemic started. I am the Heaviest i have ever Been in my life and i hate the way i look. I emotional eat but i also just love food in general. I realized just the other day that i sImply just eat because it gives me pleasure. Its so hard for me because everyone in my Family loves my baking and comfort food but then i eat it too. I listened to your podcast and Thought it was very inspiriNg. But again, i lack motivation and am just so discouraged because every time i staRt, i get bored and go back to my old ways. Thanks foR the tips. I hope i can start and try to shed these pounds that cause me to lack so much self esteeM.
I like your amazin story, i dont know how you did that, but you Are looking amazin!!