3 Powerful Weight Loss Tips from Women Who Lost Up to 245 Pounds: Real Advice and Expert Backing

Losing weight can feel like a daunting, slow process. Between balancing work, family, and everything in between, it’s easy to get discouraged when the scale doesn’t budge. But as Woman’s World readers shared, staying motivated is possible with the right strategies—and the right mindset.

To help others who may be struggling, we asked three readers to share the best weight loss advice they wish they’d known before beginning their journey. Each of these women lost up to 245 pounds and have adopted life-changing strategies that not only helped them shed the weight but also maintain their progress long term. These tips are simple, sustainable, and most importantly, they’re backed by experts.

1. Make Relaxation a Daily Habit

It might not seem like it, but relaxation is a crucial part of any successful weight loss plan. Ashley L. Pittman, an exercise physiologist at Pritikin Longevity Center, explains that stress and poor sleep can seriously impact your efforts. “Poor sleep and chronic stress can elevate cortisol, leading to overeating and cravings, especially around the abdomen,” she says.

Jennifer Habashy, NMD, MS, assistant medical director at Claya, agrees, adding that stress disrupts your body’s hunger and satiety hormones, like ghrelin and leptin. Without proper sleep and stress management, your body may struggle to shed fat despite eating healthy or exercising.

As Traci Strauser Day, who lost 245 pounds, wisely puts it: “Habits are everything! When I focused on my habits, everything else fell into place.” Whether it’s reading a book, meditating, or practicing gratitude, adding moments of relaxation each day can help ease stress and support a better night’s sleep. This simple act not only reduces cravings but also keeps you energized and motivated for your next workout.

Evergreen Tip: Make relaxation a part of your routine. Even just five minutes of quiet time at the end of the day can significantly reduce stress, improve sleep, and boost your weight loss efforts.

2. You Don’t Have to Starve Yourself

Many people mistakenly believe that extreme calorie restriction is the best way to lose weight, but Pittman stresses that deprivation often leads to overeating later on. Instead, opt for a balanced, nutrient-rich diet that supports both metabolism and energy levels.

Nina Crowley, PhD, RDN, LD, director of clinical education at Seca, adds, “When you deprive your body of nutrients, you’re losing muscle mass, which slows down your metabolism. You’re also decreasing your energy levels.”

For Traci Strauser Day, meal prep has been key to staying on track. She recommends prepping meals twice a week to avoid getting too hungry and making unhealthy choices. “I cut up fruits and veggies, prep salads, and even slice lemons for my water. It keeps me ready for the week ahead.”

Evergreen Tip: Prioritize a balanced diet rich in protein, healthy fats, and fiber to keep hunger at bay and support long-term weight loss. Prepping meals in advance can prevent impulse eating and keep you on track.

3. Strength Training is Just as Important as Cardio

While cardio is excellent for burning calories, Crowley highlights the importance of strength training for sustainable weight loss. “Cardio is great for improving cardiovascular health, but strength training is essential for building and preserving muscle mass,” she says. This is especially important for women as we age. Muscle mass helps support metabolism, boosts calorie burn, and promotes bone health.

Debra Ramos, a 118-pound weight loss success story, swears by group fitness challenges to stay motivated. “Fitness challenges through my Apple Fitness app are a huge motivator for me. On days when I feel like skipping a workout, the challenge keeps me going. I think that if you say you’re going to do something, you feel compelled to do it.”

Evergreen Tip: Incorporating strength training into your routine just a few times a week can drastically improve your muscle tone, metabolism, and overall weight management. Don’t forget to pair it with cardio for a well-rounded fitness plan.

4. Celebrate the Non-Scale Victories

It’s easy to get obsessed with the numbers on the scale, but Dr. Jennifer Habashy reminds us that weight loss is about more than just the number. “Celebrate non-scale victories, like better energy, improved sleep, looser clothes, and increased strength,” she says. These milestones can often be more meaningful than the scale because they signify true progress.

Crowley echoes this sentiment, explaining that body composition measurements, like muscle gain and fat loss, are more important than just weight. “Measuring body fat, strength, and fitness levels can reveal how well your metabolism is responding—sometimes before you see a change on the scale.”

For Mary Alexander, who lost 85 pounds, embracing non-scale victories was a game changer. “I wish I had known that the scale is a drama queen and doesn’t measure my worth or progress,” she reflects. “It’s easy to get caught up in the numbers, but focusing on how you feel—energy, confidence, strength—makes all the difference.”

Evergreen Tip: Track your progress in multiple ways, not just by weight. Keep an eye on how your clothes fit, your mood, your energy, and your strength. These are powerful indicators of success.

5. Progress Isn’t Linear

Finally, Pittman reminds us that weight loss is not always a straight line. Plateaus, fluctuations, and setbacks are all part of the journey. Hydration levels, muscle gain, and hormonal shifts can affect the number on the scale, making it fluctuate from week to week.

Mary Alexander advises, “My advice is to keep the journey simple, make it fun, and really lean into it. It’s not a race—it’s a lifestyle.” Instead of getting discouraged by temporary setbacks, focus on maintaining healthy habits that will compound over time and deliver results in the long run.

Evergreen Tip: Be patient and kind to yourself. Remember, setbacks are normal, and it’s the consistency of your actions that will drive success.

Make Your Weight Loss Journey a Lifestyle

If you’re starting your own weight loss journey or feeling stuck along the way, remember that lasting change doesn’t happen overnight. The advice shared by these readers—backed by expert insights—can guide you toward sustainable, healthy weight loss. Focus on habits that support not just your weight loss goals, but also your overall well-being.

Embrace a balanced diet, incorporate strength training, manage stress, and celebrate all the small wins along the way. Keep in mind that progress takes time, and your journey is uniquely yours. So, take it one step at a time and remember: the process is just as important as the outcome.

FAQs

What is the most important factor for sustainable weight loss? Sustainable weight loss is all about creating healthy habits, including a balanced diet, regular strength training, and managing stress for overall wellness.
How can I stay motivated on my weight loss journey? Joining fitness challenges, focusing on non-scale victories, and tracking improvements in strength and energy can keep you motivated even when the scale doesn’t reflect your efforts.
How often should I strength train for weight loss? Aim for 2-4 strength training sessions per week to build muscle and boost metabolism. Pair it with cardio for a comprehensive fitness routine.
How do I deal with weight loss plateaus? Weight loss plateaus are normal. Focus on consistent healthy habits rather than obsessing over the scale, and remember that your body needs time to adjust.
What are non-scale victories, and why are they important? Non-scale victories include things like increased strength, better sleep, and improved energy. These reflect true progress and are key to staying motivated.