Weigh 120 how can lose weight

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Weigh 120 how can lose weight

How Much Weight Can You Lose in Four Months if You Weigh 230?

With a healthy diet and exercise, you can lose the weight you want to lose. In order to lose weight, you must burn off more calories than you consume. While many people feel weight loss should be instant, it takes time to get the physique you are looking for. At 230 pounds, the Centers for Disease Control and Prevention recommends losing weight at a rate of 1 to 2 lbs. per week. Dropping pounds fast is unhealthy.

Video of the Day

In order to lose weight, you must burn off more calories than you consume. This is done through exercise, healthy eating or a combination of the two. One pound equals 3,500 calories. The most healthy way to lose weight is to take off 1 to 2 lbs. a week. To do this, you must lower your caloric intake or increase the amount of calories you burn through exercise, or simply combine the two. The reason for losing 1 to 2 lbs. a week is because this will allow you to develop a habit of eating healthy and exercising on daily basis.

Losing Weight

In order to lose the weight you want to lose, you must develop what is called a caloric deficit. This can be done through a healthy diet, exercise or a combination of both. If your caloric deficit is 3,500 to 7,000 calories for the entire week, it is possible to lose between 16 and 32 pounds in four months. This is calculated based on an average of four weeks in a month. Sources say that it is possible to lose more weight by increasing your caloric deficit, however, it is not as healthy.

Decreasing Calories

The CDC says that in order to lose weight, cutting 500 to 1,000 calories per day will help you reach the recommended mark of 1 to 2 lbs. per week. By pairing this information with the recommendation of 60 to 90 minutes of moderate physical activity most days of the week, you will reach your goal of 16 to 32 lbs. of weight loss in four months.

Healthy Lifestyle

By the time you lose 16 to 32 lbs. in four months, it is very likely that you will continue the new lifestyle that you have started. Both the USDA Center for Nutrition Policy and Promotion and CDC say that by losing weight gradually, you will develop a habit of exercising and eating healthy on a daily basis.

How Can I Lose Weight at 135 Lbs?

If you weigh 135 pounds and want to lose a few pounds, it’s important to consult your doctor first to ensure you’re not about to do something unhealthy. If she gives you the OK, expect your progress to be slower than someone who has an excess amount of weight to lose.

Video of the Day

Enter your information into a calorie estimator, such as the American Council on Exercise’s “Daily Caloric Needs Estimator,” to determine how many calories your body needs based on your gender, height, weight and activity level. (See link in Resources) The resulting number will be how many you should consume to maintain your weight; you’ll need to consume fewer than that to lose weight.

Track your daily calorie intake by using an online “calories in foods” calculator, or an app you can download to your mobile phone. Apps and websites including FitDay and FreeDieting help you calculate your caloric needs and estimate the number of calories that are in the foods you eat. They can also estimate the number of calories you’ve burned through exercise. (See links in Resources)

Alter your diet to incorporate more healthy foods and fewer high-fat, high-calorie items. Tracking your intake with an app or an online tool over a period of time will help you notice any eating patterns that may hinder your weight loss. Then, you’ll be able to determine where you might be able to cut down. The usual culprits include alcohol, sodas and sweet drinks, late-night snacks, desserts and overly-large portions.

Perform cardiovascular exercise on a regular basis. Do three to four days of steady-state exercise in which you do activities such as walking, running, cycling, aerobics, dance fitness or swimming for 30 to 60 minutes. Do high-intensity interval training, or “HIIT,” two days a week. During HIIT workouts, warm up for about five minutes at a slow pace, and then do your preferred form of cardio at about 80 to 90 percent of your maximum speed for 30 seconds. Slow down to 50 percent of your maximum speed for another 30 seconds. Cycle between the two speeds for six to eight rounds. This will help you increase your aerobic fitness, burn subcutaneous abdominal fat and increase your metabolism for the rest of the day.

Incorporate strength training into your routine two days a week. Building muscle will help you burn more calories. Your routine should work all the major muscle groups, including the legs, back, arms, chest, shoulders and abdominals.

7 Factors That Determine How Fast You Can Lose Weight

1. How Overweight You Are

Chichiro (on the left who lost 177 Pounds in 7 Months) lost weight faster than Jammy (on the right who lost 81 Pounds in 6 Months) mainly because he weighed 100 pounds more than Jammy

The fatter you are = The quicker you’ll lose weight

A fatter person will lose weight FASTER than a lighter person because they have a higher metabolism or they require more calories/energy to maintain their current bodyweight.

For example, On a 1500 calorie diet…

  • A 300 pound person who’s metabolism burns 3000 calories per day would lose weight faster than a 150 pound person who’s metabolism burns 2000 calories a day because…
  • The 300 pound person’s metabolism would burn off 1500 calories of bodyfat per day to make up for the other 1500 calories they’re not eating vs. the 500 calories the 150 pound person’s metabolism would burn so…
  • Every 2 days the 300 pound person will lose almost a pound of fat on a 1500 calorie diet (lose 1 pound of fat = burning 3500 calories) and…
  • The 150 pound person will lose only 1 pound on fat every 7 days (500 calories x 7 days = 3500 calories) on a 1500 calorie diet.

A fatter person will lose weight FASTER than a lighter person doing the same weight loss activity for the same amount of time simply because more calories are burned (takes more energy) to move a heavier person. For example…

  • A 300 pound person may burn 1000 calories per hour doing any of these HIIT Workouts while a 150 pound person may only burn 500 calories per hour.
  • This is why you’ll lose weight faster or burn more calories when working out with a weight vest

So depending on how overweight you are it’s not only safe to lose more than 2 pounds a week… It’s almost impossible not to lose more than 2 pounds per week but as you lose weight your weight loss rate will slow down.

2. How Active You Are

The more active you are = the quicker you’ll lose weight.

  • The more intense you workout = the faster you’ll lose weight.
  • The longer you workout = the faster you’ll lose weight.
  • The more times a week you workout = the faster you’ll lose weight.
  • The more times a day you workout = the faster you’ll lose weight.
  • The more active you are while not working out = the faster you’ll lose weight.
  • Tip: The more time you spend in an area under 66℉ (19℃) = the faster you’ll lose weight (see why)
  • Important:DO NOT Eat back the calories you burn exercisingunless you want to lose weight slower.

Your ability to recover & how much rest you need will all affect how intense, how long, how many times a week and how many times a day you can workout.

3. How Much You Eat

The more you eat UNDER the amount of calories you need to maintain your weight = the faster you’ll lose weight. For example…

  • If you need to eat 2500 calories per day to maintain your weight then you’ll lose weight faster eating 1500 calories per day vs. 2000 calories per day.
  • Eating under 800-to-1200 calories is not recommend because you may not be able to deal with the cravings and/or hunger and you may gain back all the weight you lost.

4. How Much False Fat

If your diet before starting any weight loss plan was mainly carbs, high in salt, you drank little water and/or ate these bad foods then you’ve more than likely gained a lot of false fat or water weight.

You can quickly lose or flush out excess water weight or lose 5-to-20+ pounds in your first week on any weight loss plan depending on how much false fat you gained from bad eating habits, low water intake or medications

5. How Much Protein You Eat

Study after study after study shows that when protein is at least 30% of your diet you’ll lose weight faster.

  • You’ll burn an extra 262 calories per day.
  • You can lose 11 pounds in 12 weeks JUST by adding more protein to your diet
  • You’ll eat almost 500 less calories per day.
  • Use supplements like Optimum Nutrition Whey, Combat Crunch Bars or even Quest Protein Chips to help you get more protein in your diet.
  • Overall it DOES NOT MATTER WHAT YOU EAT when you’re trying to lose weight.
  • All that matters is how much you eat. see the NowLoss Diet & Can I Eat Anything I Want & Still Lose Weight but…
  • If you eat more weight loss foods and less bad foods then you’ll lose weight faster & easier since you’ll have less cravings and hunger that’ll will cause you to eat more slowing down your weight loss.
  • The more motivated you are = the quicker you’ll lose weight.
  • You’ll lose weight faster if you NEED to lose weight vs. just wanting or wishing to lose weight.
  • 7 Ways to Get Motivated to Lose Weight Fast

This Website, NowLoss.com, Created by Adrian Bryant
Leave a Comment or Email him to help you look better naked

Hi I’m 135kg roughly will know when i see my local gp today
175cm in height 23 year’s old.

I was wondering how mush you think i can lose before Christmas.

I’m going to the doctors today to make sure there no health problems to stop me from going to the gym(starting in two day’s)
I’ve also planned on going to my local pool daily unless giving instructions not to
My gym instructor said his gonna give me a strict workout plan as well as a meal plan.
Would love to hear what you have to say as I’m scared to start.

October 03, 2018

I’ve stopped counting calories as i wasn’t losing any weight but i honestly didn’t try hard enough.. from today i will be starting again

October 03, 2018

the workout/activiyt part looks fine but tracking calories is #1 important

October 03, 2018

Hi I weigh 300 pounds, what’s the max weight you seen lost? Or possible 55lbs? in a month, years ago I was an athlete so I can push it and jog 6 miles a day and maby do a 1200 calorie diet. Currently I don’t no my
intake.. Alot! I’m 29 male 5;11

September 29, 2018

look at the 2nd guy here – he lost 70 pounds in 2 months

September 30, 2018

J. 26y M 400 at 6’ 5” correctional Officer I want to drop to 300 before may. That’s 7 and a half months is that a obtainable goal.

September 18, 2018

easily attainable at your current weight

September 19, 2018

What are some steps you would suggest taking to start out

September 19, 2018

start here by seeing what program is best for you. I suggest you pick #3 & #5 together

September 19, 2018

5’5 275lbs presently want to drop to 200 that’s next goal mark by Feb? Could this process work w minimal mobility * dog walking occasional errands, dealing w basic movements & not too much sleep *dealing w senior parent?
I take in about 1500cal – mainly sugars & carbs.-sodas -need energy. No coffee or redbull. Blood work fine. Recently adding more “healthier choices”. Remove carbonated drinks- hunger increased. Eat small about 7 portions. Not much of Change in eating time. But down swirl is low energy. Plus lost weight was 310 & now 275. Hit a “slow” point / not losing at all. Any pointers?
Aside of increase mobility? & No diet supplements either.

September 18, 2018

this will help you lose weight without moving at all but the sub 1500 should be enough but if you hit a plateau,

how do you track calories? are you able to sacrifce 10-20 minutes for HIIT exercise

September 18, 2018

I’m on day 26 of a 30 day fast and I’ve only lost 10 pounds I read everything about fasting and everyone I saw on the internet lost 30 pounds or more in 30 days I only drank water and diet drinks I’m furious Do you have any ideas about what went wrong

September 06, 2018

what is your current weight and height

September 07, 2018

Aloha! I’m 313 pounds, 5 years post gastric bypass surgery. I started a 1500 calorie plan yesterday but I’m also a vegetarian so I only average 40-60 grams of protein a day. I just purchased Sunwarrior vegan protein which has 28g of protein per serving; I’ll start Sunwarrior as a protein meal replacement 1-2 times per day tomorrow. My goal is to weigh 280 pounds by my 34th birthday at the end of November, is that possible on 1500 calories a day at my weight? I also plan on adding cardio and strength training 15 minutes daily using YouTube HIIT, dance and resistance band workouts.

September 04, 2018

its very possible

September 04, 2018

I am 5’2 and weigh 203lbs.
I’m going back home In 8.4 weeks
I will do a 30 minute work out every day and watch my calories.
Is it possible to be 165-168lbs by that time.

September 03, 2018

i can see you losing at least 20 by then

September 03, 2018

Hey I’m 300 pounds now after giving birth to my son 8 weeks ago. before I was eating well over 3000 calories a day but now I’m currently eating 1200-1500 calories although it’s extremely hard, I’ll keep at it.. which exercise do you think I should do to help me get to my first goal weight of 250 pounds and how long do you think it would take ?

September 01, 2018

Also I’m doing intermittent fasting from 6pm to 8am

September 01, 2018

September 01, 2018

Yes the intermittent fasting 12-14 hours at night is amazing and I have more energy and less hours to overeat! Combined with Gym and running I’m getting slimmer and still eat tasty healthy food, plus coconut oil, turmeric and avoid dairy , pasta and bread.

September 12, 2018

Correction: I’m weighing 180. Want to drop down to 150. Is 45 days out of the question?
Thanks

September 01, 2018

possible. not probable. I can see 20 in 45 easily

September 01, 2018

I’m 200 pound , 31 yo male, 5’6″ . I will run an hour a day and lift weights an hour a day. Eating mainly fruits and veggies and a protein shake and bcaa and creatine to compliment wkout recovery. How long would you say I can drop weight to 150??

at least 3 months but I need to know your calorie intake

I am 35.
295 lbs.
I’ve gone to a high protein low carb low fat diet.
I have severe diastasis recti (severe separation of stomach muscles that can only be corrected thru surgery) and Type 2 Diabetic after having my kids.
I do 15-20 min punching bag and speed bag 6 days week (for the last 2 weeks).
I keep a food journal that helps me measure my calorie intake. I put down EVERYTHING I eat and drink.
I’ve maintained an average of 1400 calories a day.
I have lost 13 lbs in 20 days.
My goal is 175 lbs. How long do you think I may reach that?
Daily meals
Breakfast: 2 cups coffee with SF light creamer. 2 eggs with hot sauce.
Snack: Medium Apple
Lunch: 1 can of Tuna with 1 tablespoon olive oil mayo, hot sauce and pickle. Or 1 chicken breast.
Snack: 2 cups popcorn
Dinner: 1 chicken breast, 1/3 cup brown rice, and 1 cup green veggie.
How can I improve while still handling my food addiction?

the 13 pounds in 20 days is awesome and I have no idea how long that weight loss rate will stay high like that but i do know it will get slower as you get closer to 175

Unfortunately the link you replyed with to help with food addiction is not working. Thank you for responding so quickly! I will endeavor with my current diet, and work out. I do hope that as my weight loss continues, that I will find I have gained more energy. I also hope that means I will find myself doing more. Its been quite the challenge, and the results have astounded me to the point that its all very fun! From making my meals, planning them, and of course, beating the shot out of those bags every night when my crazy kids finally go to sleep!

sorry about that, try the link now

Hi I am a 240 pounds and 5’2″, 26 years old. I just recently 4 days ago stopped drinking sodas, fast food, junk food, and take out dinners. I try to drink 5 bottles of water a day, and i follow the intermitten fasting plan where i eat from 1pm to 8pm eating between 1000 and 1200 calories a day. I use the my fitness pal app to help calculate my nutrition intake. I use an elliptical for 30 min when i get home because by time i eat and exercise I need to shower and go to bed. Do you think that it’s possible for me to lose weight with this regime im on?

yes. and there’s no need to go so low to 1000cals. you should be able to lose simply off eating less than 2000 with your activiyt level

I am 15 at 245 pounds and 6’4, I am almost obese judging by bmi, I’m not too sure how much I eat per day, but I drink around 3-4 bottles of water per day. If I had to guess how much I eat, I would say 1500 to 2500. I’m not sure if I have gained any muscle, but the workouts I do usually consist of swimming, playing basketball, or just daily chores like mowing the lawn. Please respond so I know if I need to change anything.

first, STOP GUESSING and get an accurate calorie count. less than 2000 will guaranteee weight loss for you

I am a 370 pound male, 14 years old, I am 6’1’’, I have football practice 5 days a week, I eat around 2 thousand calories a day, and I weight lift. What can I do to lose weight?

sounds like you’re off to a good start. how do you track your calories

Hey there. I’m a 57 y woman weighing about 215lb. Due to a back injury, I can’t exercise. Walking is very difficult. How can I lose about 81lbs? I would really appreciate any help you can give me.

start here with these options for people with injuries

I’m 255 pounds at 19. I’ve tried diet and exercise (eating 1200 cal. And playing Wii fit and jump roping). In the last 3 months I’ve only lost 10 pounds. I just want to lose alittle faster but still be at a healthy rate and keep it off for good. Any suggestions ?

how do you track the 1200

I weigh it and measure everything.

do you think you may have gained some muscle mass? do you ‘LOOK’ like you’ve lost more than 10 pounds. see this

if not then i suggest you eat totally diffenent foods that add up to 1200 b/c you should lose more than 1 pound a week at your weight on that low of a diet UNLESS your bodyfat % is already low

How come you didn’t add weightlifting to this?

How Can I Lose Weight at 135 Lbs?

If you weigh 135 pounds and want to lose a few pounds, it’s important to consult your doctor first to ensure you’re not about to do something unhealthy. If she gives you the OK, expect your progress to be slower than someone who has an excess amount of weight to lose.

Video of the Day

Enter your information into a calorie estimator, such as the American Council on Exercise’s “Daily Caloric Needs Estimator,” to determine how many calories your body needs based on your gender, height, weight and activity level. (See link in Resources) The resulting number will be how many you should consume to maintain your weight; you’ll need to consume fewer than that to lose weight.

Track your daily calorie intake by using an online “calories in foods” calculator, or an app you can download to your mobile phone. Apps and websites including FitDay and FreeDieting help you calculate your caloric needs and estimate the number of calories that are in the foods you eat. They can also estimate the number of calories you’ve burned through exercise. (See links in Resources)

Alter your diet to incorporate more healthy foods and fewer high-fat, high-calorie items. Tracking your intake with an app or an online tool over a period of time will help you notice any eating patterns that may hinder your weight loss. Then, you’ll be able to determine where you might be able to cut down. The usual culprits include alcohol, sodas and sweet drinks, late-night snacks, desserts and overly-large portions.

Perform cardiovascular exercise on a regular basis. Do three to four days of steady-state exercise in which you do activities such as walking, running, cycling, aerobics, dance fitness or swimming for 30 to 60 minutes. Do high-intensity interval training, or “HIIT,” two days a week. During HIIT workouts, warm up for about five minutes at a slow pace, and then do your preferred form of cardio at about 80 to 90 percent of your maximum speed for 30 seconds. Slow down to 50 percent of your maximum speed for another 30 seconds. Cycle between the two speeds for six to eight rounds. This will help you increase your aerobic fitness, burn subcutaneous abdominal fat and increase your metabolism for the rest of the day.

Incorporate strength training into your routine two days a week. Building muscle will help you burn more calories. Your routine should work all the major muscle groups, including the legs, back, arms, chest, shoulders and abdominals.

Healthy weight

Main navigation

  • NHS weight loss guide
    • Start the NHS weight loss plan
    • Sign up for email support
    • How much weight do you need to lose?
    • 12 tips to help you lose weight
    • Non-food rewards for losing weight
  • How to lose weight
    • How to diet
    • Start losing weight
    • Top diets review
    • 10 weight loss myths
    • Keep weight off
    • Should you lose weight fast?
    • How your GP can help you lose weight
    • How to lose weight in a wheelchair
    • Managing weight with a learning disability
  • Overweight children
    • The National Child Measurement Programme
    • Overweight children aged 2 to 5
    • What can I do if my child is overweight?
    • What if my child is very overweight?

Work out how much weight you need to lose

Use the BMI calculator to work out how much weight you need to lose before starting the NHS weight loss plan.

The BMI calculator will tell you if you’re in the healthy weight range and, if necessary, how much you need to lose to achieve a healthy weight.

Ideally, you should aim for a target weight that gives you a BMI in the healthy weight category for your height (18.5 to 24.9).

The BMI tool will also provide you with your own personal “daily calorie intake” to help you lose weight at a safe rate.

Having a weight loss goal to work towards is a useful way to stay focused and motivated on your weight loss journey.

Once you’ve worked out your weight loss target, download week 1 of the NHS weight loss plan (PDF, 1.26Mb), a 12-week diet and exercise guide.

If you have lots of weight to lose, losing enough weight to achieve a healthy BMI may seem pretty daunting.

Some people like to set themselves small weight loss goals to stay motivated as they work their way towards their overall target weight.

When trying to lose weight, it’s tempting to want fast results. But studies show people who lose weight too fast end up putting it back on again.

The NHS weight loss plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) per week by sticking to a daily calorie allowance of 1,900kcal for men and 1,400kcal for women.

Unless done under medical supervision, losing weight faster than this can increase the risk of health problems, including malnutrition and gallstones. It can also make you feel tired and unwell.

Page last reviewed: 05/12/2016
Next review due: 05/12/2019

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The Weight Loss Struggle

If you have a healthy appetite, it’s no fun to pay attention to your portion sizes. But experts say it’s an essential part of an effective weight-loss regimen.

“When you’re stressed out or tired, it’s very easy to forget when your hand goes into the cookie jar,” says Marisa Sherry, RD, a registered dietitian in private practice in New York City. “Are you being honest with yourself about taking just one handful here and there? When you have a cup, are you really having one cup? Most drinking glasses hold about three cups. By the end of the day, it all adds up.”

To keep a lid on how much you eat, plan each day’s food consumption. Know when you’ll eat, and how much. And snack not on cookies and other sweets, but on healthy, filling natural foods. Nuts and raisins are a great option – in part because nuts help keep you feeling full for a long time.

Trap: Your Medicine Is to Blame

It’s true – pills can make you fat. All sorts of prescription medicines can cause weight gain, including steroids, which are commonly used to treat asthma and other inflammatory conditions, and certain antidepressants.

What to do? If you think a drug might be contributing to your weight problem, ask your doctor. If he/she can’t suggest an alternative drug, you might simply have to be extra-vigilant about what you eat and how much exercise you get.

Trap: Having a Heavy Mom

Trap: Failing to Exercise

It’s no secret that exercise can help with weight loss. But plenty of women aren’t getting enough exercise to lose stubborn weight. Most experts, including scientists at the American College of Sports Medicine, recommend 60 minutes of exercise each day.

And don’t just stick with walking, running, and other aerobic exercises. Strength training boosts body metabolism a lot longer than does aerobic exercise.

What’s more, strength training builds muscle tissue, which burns calories more efficiently than fat tissue.

Can’t spare an hour a day? Aim for 20 to 30 minutes, says Marisa Sherry, RD, a registered dietitian in private practice in New York City. “Any exercise is better than none at all,” she says.

Trap: Skipping Breakfast

Your metabolism is like a car. If you don’t put gas in the tank, it won’t run. And skipping breakfast helps ensure that your fat-burning metabolism never gets out of the driveway.

Marisa Sherry, RD, a registered dietitian in private practice in New York City, recommends eating breakfast one hour after waking up.

What’s on the menu she recommends to her clients? Oatmeal with berries and crushed walnuts is a great choice.

Trap: Drinking Alcohol

For most women, there’s nothing wrong with an occasional drink. But if you’re having trouble losing weight, consider the possibility that habitual alcohol consumption – even at a moderate level – can cause a daily calorie “overdose.”

A single five-ounce glass of wine, for instance, might contain 120 calories. A cocktail? More like 300 to 400 calories.

To lose weight, you might have to lose the habit.

Trap: Not Getting Enough Sleep

It’s hard to eat while you’re sleeping, right? And recent studies suggest that sleep deprivation can lead to increased levels of cortisol, a so-called stress hormone that seems to stimulate the appetite.

So if you’re battling stubborn weight, be sure you’re getting enough shut-eye. Seven hours a night seems to be the magic number.

Trap: Thyroid Trouble

Weigh 120 how can lose weight

Some women have trouble losing weight because of a hormonal problem. The thyroid gland, located in the neck, pumps out hormones that control body metabolism. If the gland’s output isn’t high enough, a condition known as hypothyroidism, the pounds can pile on – and stay on. If you think thyroid trouble might underlie your weight-loss difficulties, a doctor can test your hormone levels via a simple blood test. If you have a deficiency, effective treatment is available.

Oprah Winfery is just one of many celebrities to suffer from hypothyroidism. She wrote that the condition “slowed down my metabolism and made me want to sleep all the time. (Most people gain weight. I did! Twenty pounds!)”

Trap: Being Stressed Out

It’s hard to lose weight if you’re always stressed out. That’s because stress triggers the body to release cortisol, an appetite-stimulating stress hormone. Even if you’re not feeling especially hungry, stress can cause mindless snacking.

Instead of eating, what can you do when you feel stressed? Go for a walk or take a series of deep, relaxing breaths.

Trap: Not Eating Enough

Some women have trouble losing weight not because they eat too much but because they eat too little.

Sounds unlikely, but Marisa Sherry, RD, a registered dietitian in private practice in New York City, says consuming less than 1,200 calories a day puts a woman’s body into “starvation mode.” The metabolism slows, meaning it takes longer to burn each calorie.

Bumping the daily calorie count up a bit can speed weight loss.

Down over 120 pounds, she’s running but no longer hiding

Editor’s note: Do you have a weight-loss success story to share? Tell us how you did it and you could be featured in our weekly weight-loss story on CNN.com.

(CNN) — It was supposed to be her birthday getaway, but it ended up being a miserable trip.

Sarah Evans took two weeks off for her 30th birthday in September 2012 to visit Las Vegas with her best friends. Yet she couldn’t enjoy herself because of constant thigh chafing — “I went through an entire bottle of Gold Bond powder” — and she hated how she looked in every photo.

“All these girls were enjoying themselves in bikinis poolside, and there I was, trying to cover up and hide,” she remembers.

Evans decided then and there that she was going to enjoy her future birthdays.

The 5-foot-4 Shreveport, Louisiana, resident weighed 248 pounds at the time, which she attributes to a lifetime of bad eating habits.

“Growing up in the South, eating large portions at every meal was a must,” she said. “Breakfast included bacon, eggs, sausage, pancakes and biscuits. Lunch was some sort of fast food, and dinner included a three-course meal of fritters for appetizers, fried chicken, collard greens, macaroni and cheese, and corn bread.”

Then, of course, there was creamy banana pudding or homemade apple pie for dessert.

Evans downloaded the “Couch to 5K” app and set two goals: run a 5K without stopping and lose 30 to 40 pounds.

“When I started the program, I couldn’t run more than 30 seconds,” she wrote in her iReport. “Now I’m running two or three 5Ks a week. Somewhere along the way I fell in love with running.”

She soon added CrossFit classes and other forms of cardio into the mix, meeting her original goal and steadily setting new ones, like getting below 200 pounds and improving her 5K time.

Slowly but surely, she was taking back her life.

“Trying to stick to this routine has taught me the importance of encouraging myself, because I didn’t have a support system in the beginning,” Evans said.

She also switched to a low-carb diet. Now, she typically eats yogurt, hard boiled eggs and turkey bacon for breakfast; chicken salad or tuna for lunch; steak, fish with kale or baked chicken with green vegetables for dinner; and cheese slices, nuts or Jell-O for a snack.

She will take the occasional weekend off from her diet, though.

“It’s what you do consistently that matters,” she said.

By May of this year, Evans was down to 128 pounds, more than a 120-pound transformation.

Despite being at it for almost two years and surpassing her goals, Evans said she still has good days and bad days.

“I still have my demons internally that I’m still working through, and even though I have lost weight, I look in the mirror and see flaws,” she said.

Running, she believes, has been key to her weight loss success. Her routine often has her in bed at 9 p.m. and waking up at 3:30 a.m. to start on cardio and weight training at the gym. She then runs or takes fitness classes five nights a week.

“We all have things we secretly want to try, but we either don’t have the courage, don’t have anybody to do it with, or we can’t physically do it,” she said. “I always wanted to run a 5K but couldn’t walk a mile without dying. Now I love running! I don’t have to worry about breathing heavy after 30 seconds.”

The main thing that keeps her going? Getting stopped by people who tell her that she has inspired them to get fit.

She recently started her own program called S.T.I.R., which stands for “Stand Think Initiate Run.” She says it’s all about “learning to live life with and on purpose.” She will often contact her S.T.I.R. group to let them know when and where she will be running, to encourage them to come along.

“I’ve been overweight my whole life. Never in a million years would I think I would be this active, let alone inspiring people to get active.”

One of those people is Couch-to-5K running pal Casey Toups, who stayed with Evans at the back of the pack on runs early on to motivate her to keep going. Now, after seeing Evans’ progress in races, Toups says the roles have reversed.

“She has become a person I look to for continued motivation to keep myself on track,” she said. “Her story and progress have inspired me, and I know it will inspire others as well.”

Evans has gotten a huge boost of confidence from losing the extra pounds.

“I want to go any and everywhere. Any reason to buy a new outfit and shop,” she said. “When you feel good on the outside, you feel good on the inside.”

She has big plans for her 32 nd birthday in September. She wants to recreate some of those pictures from her miserable 30 th — this time with her new and improved self.

Weigh 120 how can lose weight

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I am a 29 year old mom of 3. I am 5 feet tall and 220-230 lbs. I recently started walking 1.2 miles a day with my 14lb infant in a baby carrier instead of pushing him in a stroller. I have tried to count calories but I get so busy that its hard to keep up with. I am also trying to get better about my diet and actually eat 3 meals instead of just a sandwhich in the middle of the day and then dinner in the evening. Any recomendations. My goal weight is 150 but not in any specific tune frame.

Hello, I was wondering if you had any suggestions for a 24 year old woman at 5 ft 5 in. Wanting to get down to 110 lbs from 280lbs.

I’m 14 about 6,2 and weigh almost 300 pounds do you think you could help me I could try a more balanced meals and more physical training but Idk exactly what to do plz help me out

Hi Adrian,
I am 15, 5’5, and 153 lbs. I wanted to know how to loose this gut and flabby figure during my summer. Any tips?

I’m a 20 year old female, I’m 5’4 and weigh around 120. I want to get to 110, and only eat an average of 1 meal a day, sometimes not eating at all. I need a good low intensity workout plan for home as my heart rate is always very high. I mostly just want to lose stomach fat and tone it.

here ya go but its no need to go on such a strict diet

I’m almost 14 years old and am 5’4 and weight 210 pounds. I would like to loose 50-80 pounds by August. I want to loose it a healthy way but I’m not sure how to do that. How many calories should I eat a day? How much exercise? I’m totally lost. It would be great if you could help!

I’m 52 yrs old and had a complete thyroidectomy in 2016. I’ve gained 40 pounds. How do I lose the weight without killing myself. I now weigh 203 at 5″3.

January 27, 2018

January 27, 2018

Okay so I went on a 800 calorie diet for about 2 month or more and I have now just began upping my calories slowly I am at 1300 but just upped it 1400 this Monday and I need to be at 1800 but am scared to gain a lot of weight I want to get my matabalism boosted so I can have long term weight loss but I just don’t no what to do like when to exercise or anything and I’m 16 I told my doctor I was eating 1200 cals a day and said I was gonna start exercising she didn’t object to it but I keep reading that , that is to low and I still have 55 pound to loose so I don’t know if I can reverse diet and still loose weight I have slowed my metabilism and lost a lot of muscle I don’t know what to do at all PLEASE HELPPPP. I am 5 ft and 3 inches I need help figuring this out

January 09, 2018

your metabolism is fine but no need to go ultra low. just below 2000. use this diet

January 10, 2018

I am a 53 yr. Old female with bad knees and alot of health problems. I currently weigh 463 lbs.. I do not eat much, just the wrong things ( alot of carbs 🙁 ) and due to not being able to walk ( I can walk 60 ft. A day period.) Have gained all this weight. I need to lose 188 lbs. To have knee surgery. My Dr. Just put me on a 1500 cal. Diet. I have a trainer that helps. Please tell me with those numbers how much i will lose in 3 mos. ( for a wedding) and how long will it take me to get to my goal weight of 275. Please help me.Thank you in advance.

January 07, 2018

Also what kind of exercises would you reccommend with this disability. Everyone has given up on me but me. I need your help sir. Thank you

January 07, 2018

the 1500 cal is great

as for workouts have you seen this

January 08, 2018

How do I lose 10 to 20 pounds. I’m 5’6, 18 years old and I’m 124 – 128 pounds right now.

December 23, 2017

December 26, 2017

Hi I’m 30 years old . 1.65 tall , 70kg 1 won’t to lose 10 kg can you tell me what I need to do

November 23, 2017

November 25, 2017

How many calories are burnt doing 10 minutes treadmill at 6-7 kmh and 5% inclination?

November 02, 2017

November 02, 2017

Hey Adrian , im 16 years old 180cm tall and 108kg . I want to lose weight but i don’t know what to do . Can you suggest me a diet plan or an exercise plan ? Also is it possible to lose 30kg till june 2018?

October 27, 2017

October 27, 2017

I’m 19 5’2 and 114 lbs. Yes I have an ideal weight for my height but can I get atleast 101 lbs? How many lb should I lose per week? Since I have a problem with my ankle, I cant do heavy workout. Can you suggest a for me a workout that can burn more calories but doesnt hard like jump rope or etc? And also I want to toned my thigh and arms. Which workout suitable for that?

October 26, 2017

October 27, 2017

My name is Shawna. I am 33 years of age 5′ 1″ and about a year and a half ago had my first experience with a panic attack and the anxiety never went away. I have gained over 30 pounds in a years time from the stress the anxiety has on my body. Now I am making the effort to control my weight. I and doing your lose 20lbs in 3 or 4 weeks. Is there anything else I should be doing? I was told that because I gained weight from stress it is hard for it to come off?

October 22, 2017

do this plan here instead since you dont really have a weight loss emergency

October 24, 2017

Sir!I am Nora.I am 17 years old.And my weight is 134 pounds.I am five feet and two inches tall.I want to lose weight in 3 months Sir.I am a college girl.So I am free only in the evening time between 3 p.m to 5 p.m.Sir,what should I do.Please help me.I have too many fat in lower abs area.

Pls am 18yrs old I weigh 80kg how can I loose weight am tired I have done a lot of tins to loose weight like 10kg plss help me

Hi, I am 39 years old and 250 pounds. Very over weight I have tried alot of things but DONT stick with it. I feel tired and weak all time . I hate the way I look . I need to lose about 100lbs. help..

Hi Adrian, I am 14 years old, 5’5″ and 167 lbs. I would really like to lose 30 pounds by August. Can you help me?

I’m 168 5’3 wanna lose 30 pounds by the end of the year I jog/walk 35mins a day everyday and I work about 2030 hours a week on my feet the whole time moving around what do you suggest I do to lose this weight a little faster.

one of these plans will help you lose 30 pounds faster

Everything you are doing is great but the best possible healthy way to lose those pounds is counting calories eat up to 1500 a day but eat healthy as well like veggies and fruit Almonds and Avocado are fat burning foods and drink alot of homemade green tea no lemon surger or honey. This will help you lose weight fast and just try to get this into a lifestyle it’s very beneficial to the body.
-Rizzo

I’m 34 years old and just had a baby via a 3rd cs section. I’ve been physically active all through out my pregnancy but still gained 60 lbs. I’m currently 230 lbs and would like to lose at least 30 lbs before I go back to playing badminton. Atm I workout 6x a week for about 45 minutes to an hour. I do a 4 to 5 mph walk for about 35 minutes with weights then either do light abdominal exercises (I have diastasis recti) or arm toning exercises (with weights). I want to progress but I hate jogging. Someone recommended sprinting. I also avoid eating after 6 pm and breastfeed full time (although the breastfeeding seems to make me gain more weight). I feel lighter each day but haven’t lost weight but have lost some cms.
Is what Im currently doing enough to lose about 30 lbs in 3 months (safely)? Is there anything I can add or tweak? Thank you in advance. ��

Weigh 120 how can lose weight
Weigh 120 how can lose weight

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