50 secrets de perte de poids des personnes qui ont perdu 50 livres

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Que vous cherchiez à perdre 5 ou 50 livres, perdre du poids n’est jamais facile. Cela peut parfois sembler impossible, mais il y a des gens ordinaires, tout comme vous, qui ont eu énorme succès amincissant et ils ont des secrets à partager. Bien sûr, le parcours et le chemin de chacun pour perdre du poids seront différents, mais il y a beaucoup de choses que ceux qui cherchent à perdre du poids peuvent apprendre de ceux qui l’ont déjà fait. Voici quelques-uns des meilleurs conseils de perte de poids de ceux qui ont perdu au moins 50 livres. Alors continuez à lire – et pour plus de secrets sur la perte de poids, lisez La vraie raison pour perdre du poids est difficile après 60 ans.

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Pour perdre du poids sans le reprendre, vous devez «modifier en permanence vos habitudes alimentaires», écrit-il. Tom Dell’Aringa, qui a perdu 50 livres au moment de son cinquantième anniversaire. "Aucun régime à la mode n'est durable (donc), vous devez élaborer votre propre régime alimentaire."

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Ce qui a aidé Megan perdre 50 livres en moins d'une année était la cohérence dans ses activités quotidiennes. «Je suis restée cohérente et les gestes quotidiens se sont transformés en habitudes», écrit-elle. “En fin de compte, j'ai apporté… un changement majeur de mode de vie.”

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«J’ai commencé à marcher pendant 45 minutes pendant la pause déjeuner», explique Melissa Leon dans une interview avec Santé. En prenant le temps chaque jour de terminer ses séances d’entraînement, Leon a pu perdre 53 livres et gagner 100% de confiance en plus. Et si vous avez besoin de plus de raisons pour transformer votre pause-déjeuner en une séance de marche, lisez les 30 raisons pour lesquelles marcher est le meilleur exercice.

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Le poids «a pris du temps pour venir et il faudra aussi du temps pour se dégager», écrit Ambre Alexander, un guerrier de perte de poids qui a perdu 50 livres en seulement quatre mois. Bien qu'elle ait essayé de perdre du poids plusieurs fois auparavant, ce qui l'a finalement aidée à réussir, c'est de ralentir les choses et de se rendre compte qu'il n'y a pas de solution miracle pour perdre du poids. (Oh, et WW, anciennement connu sous le nom de Weight Watchers. Amber jure par WW.)

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Oklahoma City coiffeur Kay Franklin a commencé à enregistrer ses repas dans My Calorie Counter de Everyday Health et le simple fait de voir la quantité de calories qu’elle consommait lui a ouvert les yeux sur les changements qu’elle devait effectuer. «Les chiffres m'ont vraiment ouvert les yeux et il m'a été beaucoup plus facile de me concentrer sur mon objectif de perdre 50 livres», a déclaré Franklin.

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Duo mère-fille Jane Dent et Sarah Gallagher trouvé le succès de perte de poids après avoir appris à utiliser l'exercice comme un moyen de soulager le stress. «J’ai appris à faire de l’exercice au lieu de manger quand je suis stressé. J'ai commencé à marcher deux à trois milles en dehors de deux à trois fois par semaine. L'air frais me met instantanément de bonne humeur et je pense que le moment est venu de débrancher », a déclaré Gallagher. Le jour de la femme. Et si vous n’avez pas encore trouvé de séance d’entraînement appréciée, essayez ces 30 séances d’entraînement qui brûlent plus de 500 calories par heure.

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Un autre des conseils pour perdre du poids de Dell’Aringa consiste à «supprimer les émotions liées à la consommation de nourriture». Non seulement la consommation d’émotions contribue à la suralimentation et à la prise de poids, mais elle «ne résout pas non plus vos problèmes», écrit-il.

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«À chaque voyage que j'ai effectué cette année, j'ai inclus mes vêtements d'entraînement et pris le temps de me mettre à suer», écrit Thomas LaRock comment il a perdu 50 livres en cinq mois. Étant donné que le professionnel de l'informatique est constamment absent pour le travail, le fait de toujours avoir des vêtements d'entraînement lui permet de «s'entraîner quand je suis sur la route».

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Écrivain Gary Drevitch ne pas vouloir s'inscrire à des rituels diététiques normaux. Ainsi, plutôt que de tenir un journal alimentaire, Drevitch a simplement adopté un mode de vie plus sain. «J'ai adopté un menu à faible teneur en glucides et non sans glucides. J'ai converti mon petit-déjeuner en un bol de flocons de son et de canneberges séchées. Mes déjeuners et dîners étaient des assiettes à moitié recouvertes de légumes et remplies de portions saines de protéines. Mes collations: des gâteaux de riz avec de l'houmous, du beurre d'arachide ou du fromage cottage faible en gras, ou des poignées de noix ou de raisins secs », a-t-il déclaré à Next Avenue. Au lieu de se lancer dans une série de régimes miracles, Drevitch a plutôt choisi de changer toute sa relation avec la nourriture, ce qui l'a finalement aidé à perdre plus de 20 kilos.

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Au début de 2018, Megan Buchanan a réussi à perdre 50 livres, et elle attribue cela à une combinaison de bien manger et de trouver une séance d’entraînement qu’elle aime dans Orange Theory. «C’est le premier entraînement que j’ai vraiment apprécié», déclare Buchanan. «J’aime le fait que c’est différent tous les jours, mais c’est toujours un entraînement complet du corps. Je n’ai pas à me soucier de la durée de ma course ni des exercices à faire quand. Je fais juste ce qu’ils me disent de faire et ça me procure le meilleur entraînement possible. "

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«Je pense que ce qui a vraiment maintenu ma perte de poids, c'est que j'ai complètement éliminé les chaînes de restauration rapide nationales et les chaînes de restaurants assis et que j'ai commencé à cuisiner pour moi-même», déclare un habitant de la Nouvelle-Orléans Taylor Bevilacqua. En fabriquant les aliments qu'elle aimait plutôt que de les acheter, Bevilacqua a pu perdre 60 livres en seulement huit mois! Et si vous débutez dans la cuisine, évitez ces 17 façons d’utiliser votre cuisine de façon totalement fausse.

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Bien que David Ezell, Le PDG de Darien Wellness a essayé plusieurs fois de perdre du poids. Il a déclaré que ce qui l’avait aidé à réussir était «de me concentrer autant sur mes pensées que sur l’exercice physique et le régime alimentaire». Lorsqu'il a réalisé que ses pensées étaient tout aussi importantes dans son parcours de perte de poids, son corps, il était capable de perdre plus de 100 livres. «Une fois que je me suis cassé le frein à mes pensées sur la nourriture, la faim et moi-même, j'ai été capable de décoller et de ne jamais regarder en arrière», dit-il.

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«J’ai perdu 70 livres en 2018 en faisant un peu plus que changer mon horaire pour éliminer les repas nocturnes», déclare Michael A. Liner, Esq., un avocat de Liner Legal, LLC. «J'ai eu une mauvaise habitude pendant de nombreuses années de travail jusqu'à 12 ou 1 heure du matin et la majeure partie de ce travail aurait lieu dans ma cuisine. En me couchant à une heure décente – de 21 heures à 22 heures – et en me levant tôt pour faire mon travail, j'ai coupé le surplus de nourriture et le poids a volé immédiatement. "Et si vous voulez arrêter d'être un hibou de nuit, alors essayez ces 17 choses que les gens heureux font chaque matin.

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À la fin de son voyage de perte de poids, Paige Jackson de la Nouvelle-Orléans s'est retrouvée à 155 livres, en baisse de 220. Elle raconte Santé Elle attribue son succès en partie à cacher des citations de motivation et des photos à des endroits qu’elle savait qu’elle voyait. «Mon fond de téléphone est toujours défini sur une citation de motivation», a-t-elle déclaré. "Des mots de sagesse, comme" Si tu le veux, travaille pour ça ", offre un petit relèvement chaque fois que je regarde l'écran."

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Gail Lind est un entraîneur personnel âgé de 70 ans chez Anytime Fitness qui a perdu 50 livres. Selon elle, le meilleur moyen de perdre du poids et de lutter contre le vieillissement consiste à se rendre au gymnase – en particulier, l'entraînement en résistance l'a aidée à prendre du recul. «Utiliser la résistance pendant l'entraînement peut améliorer votre équilibre et réduire le risque de maladie cardiaque», explique-t-elle. «L'entraînement en résistance aide également à prévenir la perte naturelle de masse musculaire maigre qui peut venir avec le vieillissement et entraîner une perte de mobilité.» Et pour plus de conseils anti-âge, consultez ces 100 secrets anti-âge pour paraître et se sentir plus jeune que jamais.

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Lorsque Bevilacqua était en train de perdre du poids, elle n’évitait pas complètement ses friandises sucrées préférées: elle n’en faisait pas trop quand elle les mangeait. "S'assurer que je peux manger le plat que je veux est ce qui m'a empêché de" tricher "parce qu'il n'y avait essentiellement rien que je ne pouvais pas manger", explique-t-elle.

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Trouver le temps de bouger votre corps tous les jours, en particulier pour les personnes de plus en plus âgées, peut effectivement aider à ralentir le rythme et à perdre du poids. «Que ce soit à la maison ou au gymnase, chaque jour une petite séance d’entraînement maintient la santé générale et peut ralentir la dégradation des tendons, des ligaments, des articulations et de la densité osseuse, ce qui aide à prévenir ou à inverser l’ostéoporose», explique Lind. Ces séances d’entraînement peuvent être simples, comme une promenade de l’après-midi ou aussi fatigantes qu’une heure au gymnase – les deux bénéficieront inévitablement à votre corps et faciliteront la perte de poids ou l’élimination du poids que vous avez déjà perdu.

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Une tendance commune chez les personnes qui ont réussi à perdre du poids ne regarde pas quoi ils mangent, mais combien ils mangent. Quand Harold T. Stokes, professeur à l’Université Brigham Young, a essayé cette approche pour perdre du poids. Il a perdu 50 livres et six pouces au-dessous de la taille en moins d’un an. En se donnant chaque jour un plafond de 1 900 calories, il a été en mesure de prendre des décisions plus éclairées.

"Je ne voulais pas atteindre 1 900 calories trop vite", écrit Stokes. «J'ai arrêté de mettre du sirop sur mes flocons d'avoine pour le petit-déjeuner. Cela me ferait économiser 100 calories et me permettrait de manger un peu plus pour le dîner. Je voulais économiser les calories pour les choses que j'aimais vraiment manger. "

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“I started taking a picture a day without really planning to. In my first photo, I didn’t recognize myself, so I decided to take a picture every day until I saw a person I recognized,” Justine McCable raconte Women’s Health about how she was able to shed 124 pounds. “I soon began tracking my weight loss through the pictures, and it was a great way to keep motivated.”

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According to Dell’Aringa, a weight loss journey is only successful if you actually “make the decision” to lose the weight and decide that your health is more important than your cravings. “I wanted to be healthy and fit more than I wanted to stuff my face with candy, pasta, and pizza,” he writes. “You have to be all in.”

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“Throughout my journey, I have always relied on active goals, like running a 5K or building muscle, to measure my progress,” Jackson tells Santé. “Working toward real-life results is way more rewarding than obsessing over a number on the scale.”

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Lind also credits her weight loss to consistently building muscle mass through weight training. Doing consistent weight training improves your posture, ensures that your body retains a full range of motion into your golden years, and burns fat long after you’ve left the gym. And, because of this improved range of motion, working out on a more frequent basis won’t do as much harm to your body. If you’re new to building muscle, try these 40 Great Exercises for Adding Muscle Over 40.

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“A cheat day? What does that even mean? I’m not here to feel guilty about the decisions I make,” writes Suzanne Kvilhaug, who was able to lose 50 pounds and successfully keep the weight off. “If I eat something that isn’t the best thing for me, I move on. I don’t regret my decision or sulk in guilt.”

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“Success comes not from denying yourself pleasure and good food, but by forming habits that are more pleasurable with food that you really like that causes you to become healthy and fit,” writes William Anderson, LMHC, a licensed mental health counselor. Once he found healthy foods that he actually loved, he was able to overcome his battle with obesity and lose 140 pounds, bringing him down to a healthy 180.

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Pour Shanna Fichera, losing weight was “a very gradual process.” “I began walking or jogging for 15 minutes a day,” she explains to Cosmopolite. “I worked up to 30 minutes, and then increased it again.” When you’re on your weight loss journey, it’s important to realize that it’s a marathon, not a sprint.

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Finding a health coach and a community to provide “nonjudgmental encouragement and accountability … can make all the difference,” Jeverna Michelle King raconte La prévention. “For so long I tried to lose weight thinking I could do it on my own, only to fall back into unhealthy thinking and destructive behaviors.” Thanks to her support system, King was able to lose 82 pounds, and she’s even now helping others find their own success as a certified health coach.

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“Stop using your kids as (an) excuse to not be healthy and use them as (an) excuse to live a better healthier lifestyle,” says Instagram user Penelope Walker. Once she started using her family to her weight loss advantage, the “fit mom” was able to lose 50 pounds—and she’s still going!

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According to musician Joey Giambra, drinking beet juice helped him lose weight and keep it off as well. Frequently sipping on beet juice has actually been proven to improve your stamina during workout sessions, allowing your body to shed the pounds more efficiently. And not only that, but beets possess key nutrients that work to lower your blood pressure, slowing the hands of time with each sip.

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There’s so much more to losing weight than looking good—and when you think about these health benefits, it makes it much easier to stick to your goals. “My bootcamps are about so much more than losing weight,” writes Alyssa Uriarte, a fitness coach who was able to successfully lose 50 pounds herself. “We focus on the things there are to gain when you put your bruyère premier. Self love, confidence, healthy habits, and empowerment over your choices are just a few of the things you can look forward to gaining.” And if you’re struggling to take those first weight loss steps, here are 20 Science-Backed Ways to Motivate Yourself to Lose Weight.

“Find healthier alternatives to what you love,” writes Nancy Habibi, a health coach who’s down 64 pounds and counting. Before her weight loss journey, Habibi loved the Caramel Frappes from McDonald’s, and now she is able to curb that craving without derailing her diet with the much healthier Herbalife Cafe Latte.

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“Fat burners don’t do anything,” warns Xavior Ureno, a fitness enthusiast who “went from chunky to funky” after losing 150 pounds and reversing his type 2 diabetes diagnosis. “No pill or supplement will make you lose weight. Losing weight is only done through hard work.”

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Quand Branda Peebles, chief visionary officer at Prestige and Prosper, first began her weight loss journey, she made the mistake of making her diet too regimented. She eventually realized her mistake when she fell off the wagon after only three months on such a strict diet. Upon “changing it up a bit,” Peebles was able to add more foods that she genuinely liked into her diet, like guacamole and grilled chicken, making her weight loss more effortless and enjoyable.

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Though Instagram user Amy of @aimsandgains never particularly cared about her back muscles, she notes that “seeing the changes through training and better nutrition just spurs me on to be better.” As you get further and further into your weight loss journey and your body begins to change, use that progress as motivation to keep going.

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Peebles struggled to fit her workouts into her busy professional and personal schedule, so she did what she could. “I did 10 squats every time that I went to the bathroom because it was an easy exercise to add into the day,” Peebles says. That simple workout—along with her changes in food habits—helped Peebles shed the weight without wasting any of her precious time throughout the day.

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Even if you know a friend who had success with the Keto diet, don’t immediately assume that the same plan is going to work for you. In order to lose weight and keep it off, you need to do “what feels right for you, not what you think you should do,” says body image expert Laura Fenamore of Skinny Fat Perfect. She’s been inspiring others since she lots 100 pounds years ago.

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Peebles also notes how drinking more water helped to keep her hydrated through tough workout regimens. According to Peebles, drinking at least 64 ounces of water a day helps “speed up your metabolism and helps hydrate you.” Not only that, but constantly sipping on water throughout the day can curb hunger pangs and provide you with a limitless source of energy for all those workouts.

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If anyone understands just how overwhelming the idea of weight loss can be, it’s Matt Schiffman. Not only does he work as the vice president of brand management at RSP Nutrition, but he’s also lost over 100 pounds himself. His advice? “Focus on making tiny daily improvements. Have a big picture goal, but focus daily on taking baby steps towards the goal and celebrate those small victories every day.”

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Power lifter Jade Socoby says her weight loss would not have been possible without sufficient rest between workouts. Maintaining a consistent sleep schedule became important for Socoby, who worked rotating shifts at her job at the time. Catching those z’s made losing weight all that much easier.

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“Don’t let yourself get too hungry before you go out,” says Rachael Thompson, who was able to lose 50 pounds with the help of Ultimate Performance. “Have a protein shake or big glass of water—or both!—before you get to the event or restaurant so your stomach isn’t empty.” And if you’re unsure what to fill up on, then try The 5 Best High-Protein Snacks for Men.

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Pour Sarah Grant, planning her meals out in advance helped curb her desire to eat out at restaurants or reach for a second helping of food. It was portion control in its simplest form. “Especially as a working mom, having healthy, portioned out meals ready to go in the fridge is one of the most critical habits that sets me up for success while dieting,” Grant says. “I set aside a couple of hours one day a week—Sunday for me—and make this a priority. It helps me stay on track no matter how busy I get during the week.”

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“Believe with every fiber of your being that you can accomplish this,” says Schiffman. “At the end of the day, you are responsible for your actions and everything that happens to you, so take extreme ownership of everything in life that happens to you and do whatever it takes to make real change.”

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By cutting out 98 percent of the processed foods containing sugar, flour, and other grains from his diet, Tony Schy—an entrepreneur, CEO and executive coach—was able to reduce those cravings that were caused by big swings in his blood sugar. This small change allowed Schy to lose a staggering 70 pounds that he’s kept off to this day.

Schy also credits his weight loss to his reliance on intermittent fasting. “Most days, I fast for 16 hours. This helps maintain your metabolism,” he says. Combined with exercising three to five times a week, Schy believes that this fasting helped him lose the weight as efficiently as possible. And intermittent fasting isn’t just good for your waistline—read more about how Science Says That Intermittent Fasting Could Extend Your Life.

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People often say that breakfast is the most important meal of the day, and nobody embodies that more than Umar Malik, who lost 170 pounds with the assistance of both Ultimate Performance and many a high-protein morning meal. “I no longer eat a full English breakfast, which was my go-to breakfast when I was overweight and weighed 400 pounds,” he says. “Now I count my macronutrients for most of the year, so I’ll typically have steak and eggs in the morning because it’s high in protein and contains healthy fats.” According to Malik, this meal provides the energy and fuel he needs to stay satiated and revved up for the first half of his day.

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For extra motivation throughout the day, investing in a smart watch like a Fitbit can help you set achievable goals for yourself on a daily basis, says Lisa Warren, creator of the My Military Spouse Life blog. “My watch motivates me to stay active throughout the day. Now that I’ve met my weight loss goal, it continues to motivate me to maintain what I worked so hard to achieve,” Warren says. Seeing your daily progress on your wrist helps you stay on track and makes it harder to ignore your weight loss goals.

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Stan Chlebowski cut out salt, oil, and sugar in what he refers to as the “S.O.S diet.” Upon making this change in his diet, Chlebowski soon realized how much of these ingredients were in the food he was eating and why it was so important to make the lifestyle change that he did. And it worked—Chlebowski has lost more than 100 pounds!

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“Keep it simple when you’re starting out,” says Laura Micetich, a bodybuilder and health coach who was able to lose more than 100 pounds just by going to her local Gold’s Gym. “There are a million different buzz words in the fitness industry,” but Michetich feels that the secret to weight loss success is ignoring the flashy workouts and diets until you’re well past the starting line.

For IT professional Liz Rodriguez, spending less time with friends and family members who enabled her unhealthy habits was a great place to start in her weight loss journey. By surrounding herself with healthy, happy, and positive people, she was able to both lose the weight and maintain a more confident sense of self and purpose.

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Quand Tyler Stewart, an IT. professional in New York, gained far more than your average freshman 15 in college, he found that he was able to lose the weight quickly by eliminating alcohol almost entirely from his diet. By the time he graduated, Stewart was down more than 80 pounds, and today, he happily enjoys the occasional glass of wine without repercussion.

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WW ambassadeur Kendra Vernon has lost 83 pounds so far on her fitness journey, and she lets herself indulge as long as she plans to burn off the calories. “You can earn FitPoints (on WW) if you are dancing to exchange for food,” she notes. “There are all these different options for you… to have whatever you want.” And if you want to burn the most calories possible, read up on How Music Helps You Burn More Calories.

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