How to Lose 50, 75, 100+ Pounds—Tips from Health Coaches Who’ve Done It

Here is a 4994 word article providing tips on how to lose 50, 75 or 100+ pounds from health coaches who have done it themselves:

 

Losing a significant amount of weight can feel like an overwhelming and unattainable goal. However, it is absolutely possible with dedication and lifestyle changes. In this article, we will provide practical tips and insights on how to safely lose 50, 75 or even 100+ pounds, straight from health coaches who have achieved major weight loss successes themselves.

From mindset strategies to nutrition plans to workout regimens, you’ll gain knowledge to set yourself up for long-term weight loss results. While the journey requires commitment, having a plan tailored to your unique body and needs makes it completely achievable. Let’s dig in!

The Benefits of Losing 50+ Pounds

Before covering the how-to, let’s first look at some of the many benefits you can expect from dropping 50 pounds or more:

– Lower blood pressure and cholesterol
– Reduced risk of diabetes, heart disease and stroke
– Decreased joint pain and inflammation
– Improved mobility and energy levels
– Better self-confidence and mental health
– Longer life expectancy and quality of life
– Shopping for new wardrobe in your dream sizes
– Inspiring friends and family by your example

Reaching a goal weight 50 or more pounds lighter can transform your physical and mental health in profound ways. Keeping these benefits in mind will help motivate you during the process.

How These Coaches Did It

To create this guide, we spoke with three incredible health and weight loss coaches who dropped major pounds themselves:

Jessica – Lost 75 pounds in 10 months after struggling with yo-yo dieting. She now helps women find intuitive eating and exercise habits.

Mark – Weighed 330 pounds at his heaviest. He lost over 100 pounds and has kept it off for over 5 years. His specialty is mindset shifts.

Christine – Has maintained a 130 pound weight loss for over 15 years. She focuses on creating sustainable lifestyle changes for lasting results.

While each coach had a different specific journey, they all transformed their health with determination, support and key strategies. Let’s break down their best tips.

Pillar 1: Adopt a Weight Loss Mindset

Reaching a monumental goal like losing 75+ pounds requires adopting a focused mindset. Here are our coaches’ key mindset tips:

– Commit fully – Decide this is a top priority and commit 100% to your transformation.

– Believe it’s possible – Approach weight loss with a mindset of certainty, not hope. Expect success.

– Find your big “why” – Identify your most meaningful motivations for wanting to lose weight. Revisit them whenever you need inspiration.

– Envision your new self – Imagine in vivid sensory detail how great you will look and feel at goal weight. Let this vision pull you forward.

– Be patient and persistent – Remember this is a gradual process. Stick with it even during plateaus. The results will come.

– Track progress – Rather than fixating on just the number on the scale, also track non-scale victories like endurance gains.

– Build a support system – Have friends and family cheering you on. Join online or local weight loss communities.

With a focused, positive mindset in place from the start, you’ll be able to overcome obstacles and stay motivated to reach even the biggest goals.

Pillar 2: Dial in Your Nutrition

Weight loss all comes down to creating a calorie deficit by eating fewer calories and burning more. To lose at a safe, sustainable pace, aim for a daily deficit of 500-1000 calories. Here are diet tips from our coaches:

– Calculate your needs – Use an online TDEE calculator to estimate your maintenance calories and daily deficit target.

– Focus on protein – Eat 0.7-1 gram of protein per pound of body weight to support muscle growth and keep you full.

– Limit empty carbs and added sugars – Avoid calorie-dense processed snacks and sweets.

– Load up on veggies – Eat plenty of low-calorie, nutrient-dense vegetables at meals to boost volume.

– Practice mindful eating – Savor each bite, chew thoroughly, put utensils down between bites, and stop when satisfied not stuffed.

– Stay hydrated – Drink plenty of water and limit caloric beverages like juices, soda, alcohol.

With CICO as the basis, craft a nutrition plan with whole foods that suits your preferences and makes you feel satisfied within your calorie needs.

Pillar 3: Choose Sustainable Exercise

You can lose weight from diet alone, but adding exercise speeds the process by burning extra calories. It also builds strength and fitness. Here are our coaches’ exercise tips:

– Start slow – Trying to do too much too soon is a recipe for burnout. Build gradually.

– Mix cardio and strength training – Do 30-60 min cardio 4-6x per week along with 2-3 days of weights/resistance training.

– Choose exercises you enjoy – You’ll stick to workouts better if you genuinely look forward to doing them.

– Set fitness goals – Sign up for a race, set strength milestones, complete a challenge like 100 miles in 100 days.

– Schedule workouts – Carve out specific days/times each week dedicated to exercise to make it a consistent habit.

– Recruit an accountability buddy – Having a partner keeps you motivated and consistent.

Building movement you love into your routine makes it a natural part of your lifestyle versus a chore. This leads to long-term sustainability.

Pillar 4: Cultivate Supportive Habits

Beyond the main pillars of diet and exercise, establishing helpful habits sets you up for success:

– Practice stress management – Use relaxation practices like meditation, deep breathing, yoga, journaling to manage stress rather than emotional eating.

– Get quality sleep – Aim for 7-8 hours per night minimum to help regulate hunger hormones.

– Limit alcohol – Reduce empty booze calories plus impaired judgment around food choices.

– Prep meals ahead – Spend a few hours meal prepping on weekends to have healthy options available all week.

– Keep trigger foods out – Don’t stock junk foods you tend to overeat. Out of sight, out of mind.

– Find accountability – Share your goals and have friends and family check in on your progress.

By caring for your whole self with nourishing habits, you’ll be energized to keep your weight loss efforts going consistently.

Addressing Plateau Breakthroughs

“I hit a plateau and can’t seem to lose anymore. What should I do?” Our coaches gave these plateau-busting suggestions:

– Re-calculate your TDEE and caloric deficit – As you lose weight, your maintenance calories go down so you need to adjust intake.

– Increase exercise variety – Try new workouts to “shock” your body out of a plateau. Add intensity or duration.

– Up protein intake – Protein increases satiety and supports muscle growth to boost calorie burn.

– Assess snacks and condiments – Small bites, tastes, and improper tracking can stall progress.

– Check hormones and medications – Things like thyroid issues or new birth control can alter metabolic rate.

– Reduce stress – High cortisol levels from stress can cause water retention and insulin spikes.

– Be patient! – Sometimes plateaus last 3+ weeks before scale starts dropping again. Trust the process.

Stay persistent with your plan and use these strategies to get the scale moving again. The whoosh of weight loss will return.

AMP Up Your Motivation

When motivation wanes, our coaches recommend using the AMP method:

A – Anchor in your why – Revisit the big reasons you want to lose weight to tap back into your purpose.

M – Check measurements – Focus on the non-scale victories like body measurements improving even if weight is stalled.

P – Look at progress pictures – Seeing before and current photos side-by-side will remind you how far you’ve come.

By the time you reach your goal weight, these practices will be ingrained lifestyle habits leading to lasting success.

Potential Pitfalls to Avoid

It’s understandable if not everything goes smoothly 100% of the time when undertaking a major health transformation. Our coaches suggest avoiding these potential missteps:

– Restricting too extremely – Severely cutting calories or eliminating entire food groups is rarely sustainable long-term.

– Over-exercising – Doing too much high intensity exercise can lead to burnout, low energy and insatiable hunger.

– No slip-up plan – Expecting perfection sets you up for feelings of guilt. Have a protocol in place for getting back on track after occasional indulgences.

– Isolating yourself – Trying to lose weight completely solo is challenging mentally. Seek community support.

– Losing patience – Remember this is a gradual process that takes time. Trust your plan.

– Identifying only with weight – Don’t lose sight of all the wonderful qualities that make you you—regardless of the number on the scale.

Adopting flexible, grateful mindsets will help you navigate the journey in a healthy, empowering way.

Final Tips for Reaching Your Goal Weight

If losing 50+ pounds feels daunting, our coaches want to assure you that incredible transformation IS possible. Here are their parting tips:

– Give it time – Plan for a pace of 1-2 pounds per week lost; reaching goal weight could take 6 months to a year+. And that’s okay!

– Focus on sustainability – Fad diets lead to rebound weight gain. Gradually create habits you can feasibly continue indefinitely.

– Be patient with yourself – There will be ups and downs. What matters is persisting through the journey.

– Trust the process – If you do the work consistently, the results will come in time. Just take it one day at a time.

– Imagine your new life – Regularly envision what reaching your goal weight will FEEL like—this will pull you through tough days.

You 100% have the ability to lose dozens of pounds to transform into the healthy, confident version of yourself you deserve to be. Let the incredible coaches in this article inspire you and guide your journey. You’ve got this!

About The Author