‘I Lost 75 Pounds By Making Tiny Changes Every Day’ (2024)

‘I Lost 75 Pounds By Making Tiny Changes Every Day’ (1)

It wasn't until after college that I started gaining weight. Once I graduated, I started working a full time job where I sat at a desk for about nine hours a day. I would hide snacks in my desk drawers, grab doughnuts and coffee on the way to work, go out to lunch daily, and skip the gym for happy hour.

Honestly, I was addicted to food. Even after happy hour, I'd go home and continue eating all night long. The weight started to pile on quickly, and within two years of graduating college, I gained more than 75 pounds. I got winded walking up the stairs, and always felt exhausted and bloated. I was embarrassed of my appearance and uncomfortable in my own body.

A list of my accomplishments and disappointments turned out to be my wake-up call.

In September of 2012 I went to a work conference where Jinny S. Ditzler, author of Your Best Year Yet was speaking. She made us all write down our top 10 accomplishments—and disappointments—for the year so far, and then go around our tables to share them.

At 23 years old, I was the youngest at my table by far, but I had more disappointments than everyone combined (I could also only think of four accomplishments). I felt so much humiliation in that moment. The other women shared about how they were having children, running marathons, winning awards, getting promotions—I had none of that.

When I went home that night and looked at my list of disappointments, I noticed a theme: Most of them had something to do with my weight or my lack of confidence. I knew in that moment that I had to make a choice— either I needed to be okay with where I was at or I needed to make a change.

The next day, I started my weight-loss journey, one day at a time, one meal at a time, and one workout at a time.

When I started my journey, a trainer at my gym gave me a tip and told me to stay on track Monday through Friday, and save your cravings for Saturday and Sunday. This worked for me at first (I loved getting to treat myself), but it was counterproductive to my real goal, which was to avoid binging on every craving I had (even on weekends).

After a while of my Monday through Friday routine, I switched things up a bit: I tried to change one small thing at a time, every day of the week (like switching my coffee creamer to skim milk or packing my lunches instead of bringing them). I started looking at labels more often, ate fewer processed foods and more whole foods, and kept a keen eye on portion sizes (you never realize how much you're eating until you actually measure it).

Making these small changes worked well for me (changing everything at once felt too overwhelming), so I tried to look at it as changing one habit at a time until I was making more healthy choices than unhealthy choices. Here's what I typically eat in a day:

  • Breakfast: Two eggs with a half cup of sweet potato chips (homemade in my air fryer).
  • Lunch: A big salad! 2-3 cups of spinach, 3/4 cups of grilled chicken, 1/2 cup of veggies like carrots and tomatoes, 1/2 an avocado and 2 tablespoons of a vinaigrette.
  • Snacks: Vegan Cafe Latte Shakeology and a banana.
  • Dinner: Always a protein, veggie and complex carb. I love flank steak (4 ounces) with 1 cup of broccoli and 1/2 of a baked sweet potato.
  • Dessert: Tea

I started exercising at the same time I started to change my diet—but it was tough on my body.

I gave myself permission to take lots of breaks, but never allowed myself to quit. I started working out in the gym and eventually transitioned to at-home workouts (I prefer those because I don't feel like I have a crowd watching me).

I focused on my strength and endurance. When I began lifting weights, I'd try to push myself a little harder every day (when I felt like I couldn't do one more rep, I told myself to at least try before pausing). It turns out, my mind was willing to give up so much quicker than my body was. When I actually pushed myself, I found I could do way more than just one more.

After I lost my first 50 pounds, I met my husband and we began having children.

I've had two children—number three is on the way—and throughout my pregnancies I have continued with my workouts and meal plan, with the supervision of my doctor. I modify my workouts to make them pregnancy-friendly, like taking out some of the ab work and always keeping an eye on my heart rate.

As for my meal plan, I make sure (again, with my doctor's supervision) that I still eat healthy, but add in calories to my diet each trimester. But I'll be honest, pregnancy is hard after weight loss; I need to remind myself that I while I need to gain healthy weight, it's not an excuse to completely indulge.

Becoming a mom has also really taught me the importance of self care beyond just weight loss. In order to make sure my family is happy and healthy, I also need to be happy and healthy. That's why I start my day before everyone else to get up and have time to myself (and to work out).

Seven years and almost three kids later, I've lost (and kept off) 75 pounds.

I've even started helping other women with their health and fitness journeys by hosting monthly boot camps and virtual fitness groups.

My biggest piece of advice? Don't wait to feel motivated in order to get started. Start today, right where you are and take each day one day at a time, because getting healthy is a lifelong journey and lifestyle change—not a quick fix.

‘I Lost 75 Pounds By Making Tiny Changes Every Day’ (2024)


How long does it take to safely lose 75 pounds? ›

How long should it take to lose 75 pounds? The goal of losing 75 pounds can be achieved in 38 to 75 weeks.

What should I eat to lose 75 pounds? ›

Eat whole grains, veggies, low-fat or non-fat dairy, fruits and lean protein, and limit foods that are high in sugar, cholesterol, trans and saturated fats and salt. Keep a food journal to monitor your eating habits and to catch pitfalls early on.

How much weight should I lose to see changes? ›

A good rule of thumb is that people tend to notice your weight loss when you've lost around 10% of your starting weight, so if you started at 250lbs, people will start to notice when you've lost 25lbs. Naturally, the same amount of weight loss can look different on different people.

Will I have loose skin if I lose 75 pounds? ›

For significant weight loss (usually around 70 to 100 pounds), the amount of loose skin will be really hard to remove non-surgically, Dr. DeRosa says. But there are tightening procedures that work and remove excess skin in a way that the scars are in inconspicuous places, such as the pant line or underarms.

How many miles do you need to walk to lose 1 pound? ›

"Generally, 1 mile—or roughly 2,000 steps—walked equates to [burning] 80 to 100 calories." Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.

How much do I have to walk to lose 75 pounds? ›

To burn 500 calories, you need to walk approximately 5 miles per day. If you do this every day while eating only the number of calories your body needs to maintain your weight, you will lose approximately one pound per week and achieve your goal of losing 75 pounds in just under 19 months.

How to lose belly fat after 75? ›

Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week.

Which body part loses fat first? ›

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

What is the paper towel effect? ›

When you are heavy, you are big around. And when you are big around,that fat is spread over a MUCH larger area - just like that outside towel sheet. The closer you get to the lean you, the more each lost pound of fat shows, because it is spread over a smaller area.

How long does it realistically take to lose 70 pounds? ›

A pound of fat is equal to 3,500 calories, so you must burn 500 to 1,000 calories more than you consume every day to lose 1 to 2 pounds per week. At this rate, you can expect to reach a loss of 70 pounds in about 9 months.

Is 75 hard for losing weight? ›

Potential Drawbacks of 75 Hard

It's very restrictive in terms of diet and doesn't allow for any 'cheat meals.' This [rigidity] can make it difficult to stick to [in the] long term and may even lead to an unhealthy relationship with food,” he says.

What is the surgery to lose 75 pounds? ›

Individuals who have sleeve surgery lose 65 to 70 pounds for every 100 pounds of weight they have to lose. Individuals who have bypass surgery lose 75 to 85 pounds for every 100 pounds of weight they have to lose. You will keep the weight off.

Can I lose 100 lb in 3 months? ›

How fast can you lose 100 pounds safely? It's important to note that losing 100 pounds will likely take at least 6 months to a year or longer. Most experts recommend a slow but steady rate of weight loss — such as 1–2 pounds (0.5–1 kg) of fat loss, or around 1% of your body weight, per week (43).

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