12 Weight Loss Secrets for Success From Someone Who Lost 50 Pounds by Melissa Vickers

I’ve been on a weight loss campaign for 10 months. A successful weight loss journey so far: 50 pounds! Friends ask how I did it, so my thoughts and suggestions follow. 

Note: I am not a doctor, nor do I play one on TV or the Internet, so I urge you to take this journey with guidance from your doctor.

1. Motivation

Why do you want to lose weight? There are many reasons, but the bottom line is if you don’t have something driving you to do this, you won’t get far.

2. Tipping Point

Motivation isn’t always enough. Something has to happen to go from “I want to lose weight” to “I am losing weight.” For me, it was the heart attack I had last July. While I don’t recommend this, it was the one thing that gave me the gumption to do it.

3. Planning

If you are serious about losing weight, then you need a plan that works for you. For some, it might mean weight loss drugs (again, under the care of a doctor). For others it might be changing eating habits and/or adding exercise to your daily routine. It is likely to be an exercise in futility if you rely on medication without changing diet and activity! Changes don’t happen without deciding what you can – and will – do.

4. Diet

Best advice here? Don’t go on a diet. Going on one makes it too easy to go off, and the pounds will return. Think of it as a lifestyle change. That way it allows you to fit in the ups and downs that will happen. You’ll have good days and ones that don’t go as planned. Special occasions, travel, even grief can all throw a monkey wrench – or chocolate cake – in your best laid plans. And that’s OK. You can do better when you can do better.

5. Gather Your Tribe

Losing weight isn’t easy, especially when you are surrounded by sweets and fatty foods. Having someone who will encourage you and congratulate you on your successes and remind you of your successes if you backtrack makes a huge difference. Your tribe might be as close as a spouse, partner or family. Or it might be support group meetings like Weight Watchers, or even email and/or Facebook friends who care about you.

6. Enlist Your Family

If you are lucky (as I have been), anybody living in your household will go along with the healthy meals you make. My husband has been amazing, and happy to eat better for his health as well as mine, and we encourage each other to get on the treadmill. He’s lost 25 pounds!

7. Track Your Weight Loss

I weigh myself daily. Some recommend once a week, but I like seeing the incremental changes. If the number goes up instead of down, that’s an opportunity for immediate adjustment.

8. Expect Ups and Downs

Weight loss is not linear. Some pounds come off quickly; some seem to hang on forever. And the scales will go in the wrong direction from time to time, and that’s OK.

9. Be In it for the Long Haul

Making healthy choices is a lifelong commitment, and slow weight loss is more likely to last than quick loss. If you lose weight quickly, then your body goes into a kind of self-preservation mode: “Oh, no! Starvation imminent! Eat! Eat!”

10. Pick Your Rewards

My husband and I joke about going to Dairy Queen and getting a couple of Peanut Buster Parfaits like we did when we were in college to celebrate our weight loss success. So far, just the long-running gag has been enough to keep us from actually doing it. I do find buying a smaller pair of jeans gives me great, tangible satisfaction. I’m wearing jeans 5 sizes smaller than I used to! Figure out what will make you feel like you’ve made a difference. It doesn’t have to be huge or expensive, and it could be a sweet treat – as long as it doesn’t become your daily routine!

11. One Size Does Not Fit All 

Whatever plan you decide on has to work for you. I was guided by the Intensive Cardio Rehab at the local hospital based on the Pritikin plan that incorporates regular exercise with healthy mostly plant-based eating. We are both retired, so cooking together at night has become our routine – one that we enjoy doing together, and my husband is happy to try new dishes with me. If we were still working full time, cooking recipes from scratch would be more challenging. Remember, there are lots of great recipes here on 30Seconds that are already healthy, or can be easily modified to more easily fit what you are looking for.

12. It’s Never Too Late to Make a Start at Good Habits (or It Could Be)

One distinct memory I have from my heart attack was when I was in the ambulance about to head to the hospital. My husband was standing out of reach as they closed the doors. I was scared I’d never see him again, and given the opportunity I would (and did) make changes.

I still have pounds to go, but that’s OK. I’m proud of myself for coming this far. Remember: Lifestyle changes, not quick-fix diets. You got this! You can do it!

Note: This article was originally published in May 2024.  

Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

Take 30 seconds and join the 30Seconds community, and follow us on Facebook to get inspiration in your newsfeed daily. Food, fun, health, happiness.