My Weight Loss Journey: How it Started, How it’s Going, and What I Learned

Last month, I hit a major milestone in my weight loss journey, and as I reflect on the process, I wanted to share how I dropped 45 pounds and offer some tips for others looking to take the healthy route. If you’re thinking about weight loss, or you’ve been struggling to make sense of all the diet industry’s confusing messages, this post is for you.

I didn’t rely on diet pills or harsh restrictions—like cutting out chocolate or any foods I enjoy. I believe in balance, moderation, and consistency. It’s about sustainable changes that will work for the long run.

The Start of My Journey

I had tried several programs before, but one of the most memorable was my attempt with Nutrisystem in January 2021. At that time, I weighed 195 pounds. I was adjusting to a new state, settling into a busy work routine, and raising a toddler. So, the idea of having meals delivered to my door seemed like the perfect solution.

But let me tell you—the first thing that raised red flags for me was the calorie count they recommended. During my first week, I was told to consume just 1,000 calories per day (yes, you read that right). Then, it increased slightly to 1,200 calories after the first week. To say this is unsustainable and unhealthy is an understatement. I felt faint and developed headaches almost immediately.

So, I added more sides and snacks to my meals, aiming for around 2,200-2,400 calories a day instead, which felt much more reasonable. I also started working out, aiming for at least three days of exercise a week.

Once the Nutrisystem meals ran out, I continued focusing on my calorie intake and checked my weight progress every couple of weeks. As the scale started moving in the right direction, I adjusted my calorie intake to match my current weight and focused on eating protein-rich foods. At the same time, I increased my workout routine to 5-6 days per week, incorporating strength training and cardio.

By September, I reached my weight loss goal and dropped 45 pounds—from 195 pounds to 150 pounds. That averages to 1-2 pounds a week, a healthy rate of weight loss.

The Truth About My Diet

Here’s the most important part: I didn’t cut out anything that I loved.

Nope, no cutting out cake, no restricting beers, and I definitely didn’t swear off fast food (in moderation, of course). I didn’t adhere to any “diet culture” rules or avoid certain food groups. I was mindful of moderation, focusing on my calories and protein. This approach allowed me to enjoy treats without guilt.

I also stopped using exercise as punishment. Gone were the days of working out extra hard after I “indulged”—that mindset made me resent exercise. Now, I exercise because it makes me feel good mentally and physically.

The Role of Exercise

I started out with cardio—walking, HIIT workouts from YouTube, and eventually added an elliptical and rebounder (mini-trampoline) to switch things up. In September, I bought a Peloton bike and started strength training using their app. By December, my husband bought me a weight bench and a new set of weights for Christmas, and that’s when I discovered how much I loved strength training.

Now, my workouts consist of a combination of strength training and cardio, and I typically work out 5-6 days a week. I plan my workouts in advance to ensure I’m hitting both strength and cardio, while also allowing myself time for rest. Rest days are key—whether I’m crafting, reading, or spending time with family.

Hydration and Water

I’ve been drinking about a gallon of water per day since 2019, when I was pregnant with my son. My doctor recommended it since I was considered high-risk. A gallon water bottle has helped me stay on track, and I take it everywhere! Hydration is crucial not only for weight loss but for general well-being.

The Diet Industry’s “Fads”

Let’s talk about BMI for a moment. According to BMI, I’m still considered “overweight”—despite having a healthy weight according to my doctor. BMI fails to account for muscle mass, bone density, and overall body composition, so I completely disregard it. It’s misleading and doesn’t accurately reflect someone’s health.

The diet industry has a way of making us feel like we need to starve ourselves or take extreme measures to lose weight, but that’s simply not true. There’s no magic pill or extreme restriction that leads to lasting success. Healthy, sustainable weight loss happens through simple, realistic changes.

What I’ve Learned

Since I dropped the 45 pounds, I’ve not only been able to maintain my weight but I’ve also developed a healthier relationship with food and my body. Here are a few things I’ve learned along the way:

1. Moderation is key. No food is “bad.” It’s okay to indulge sometimes.
2. I don’t use exercise as punishment. It’s part of a healthy lifestyle, not a consequence for eating something “bad.”
3. I listen to my body—if I’m hungry, I eat. If I’m tired, I rest.
4. I don’t stress over my clothing size. My health is more important than the number on a tag.
5. I focus on overall health, not just weight loss. I ensure I’m getting 7-8 hours of sleep every night and take time for self-care.

My Weight Loss Steps

Now that you know a bit about my journey, here are the steps that helped me reach my goal:

1. Meal Prep
   Planning ahead makes a huge difference. I set aside time each Sunday to plan and prepare meals for the week. It saves time, money, and helps manage portion sizes.
   
2. Calorie Deficit
   Consuming fewer calories than I burn is the foundation of weight loss. I use a TDEE calculator to estimate how many calories I should be consuming and then subtract 250-500 to create a deficit.
   
3. Increase Protein
   I focused on eating protein-rich foods—like Greek yogurt, cottage cheese, eggs, lean meats, and protein powders. Protein helps build muscle and keeps you full longer.
   
4. Incorporate Fruits and Veggies
   These are low-calorie, nutrient-dense foods that keep you satisfied and provide essential vitamins.
   
5. Track Your Meals & Workouts
   Use an app like MyFitnessPal to stay on track and monitor your progress.
   
6. Workout 3x a Week
   Aim for at least 20-30 minutes of exercise, whether it’s cardio or strength training. Walking counts too!
   
7. Drink Water
   Stay hydrated. Aim for 2-4 liters per day and gradually increase your intake.
   
8. Don’t Stress Over an Off Day
   Life happens. If you go over your calories or skip a workout, just get back on track the next day.
   
9. Listen to Your Body
   Don’t deprive yourself. Eat when you’re hungry, and don’t be afraid to indulge occasionally in moderation.
   
10. Avoid Obsessing Over the Scale
    Weight can fluctuate for many reasons. Pay attention to how your clothes fit and how you feel.

My journey isn’t about perfection, it’s about progress. It’s about learning to love and respect my body and nourish it in a way that works for me. If you’re looking to lose weight, start slow, stay consistent, and don’t let the diet industry’s unrealistic promises distract you. Focus on what’s sustainable, and you’ll get there.

I’d love to hear from you—what’s one healthy habit you’ve adopted that’s helped you in your own journey? Or, what’s something that’s surprised you about your approach to weight loss? Let’s share tips and support one another in the comments below!