Maddie Quite honestly, weight loss 60 pounds was never something I envisioned myself succeeding in. However, after trying and failing countless times, I finally got it right; here are a few things I wish I knew before major weight loss.
I struggled with my weight my entire life, to the point where the scale read over 200 lbs. as a thirteen-year-old. Although, I was ultimately able to achieve major weight loss from 15 to 16 years old.
To save you from learning these things the hard way, this post is all about the things I wish I knew before a 60-pound weight loss female.
*Note: I am not a doctor or dietician. I am a personal trainer. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
After reading this post, don’t forget to check out..
6 Popular Weight Loss Methods You Should NEVER Fall For
3 Insanely Important Powerlifting for Weight Loss Factors You NEED to Consider
4 Valuable Benefits of Resistance Training: Does Weight Lifting Burn Fat?
You Need To Try This Life-Changing Easy Weight Loss Tip
My weight loss 60 lbs before and after:
Protein, protein, protein!
This one’s a biggie. Prior to my involvement in powerlifting, I didn’t understand the importance of adequate protein intake, especially for someone who solely wants to lose fat. Though, I soon learned that consuming enough protein is crucial for healthy and sustainable fat loss.
First, protein reduces our appetite, as it is much more filling than both carbs and fats. Eating enough protein can also prevent the loss of muscle mass when losing weight. And lastly, protein boosts our metabolisms because of its high thermic effect.
(RELATED POST: The BEST Protein Powder for Muscle Gain: 10 Amazon Must-Haves)
(RELATED POST: 10 Amazing High-Protein Snacks on Amazon for Weight Loss)
Oh, and don’t forget about fiber
Many people are unaware of this, but eating enough fiber makes us feel super full. So, just like protein, it has the possibility of reducing our appetite. Just don’t eat too much fiber because it could cause bad gas or worse—30 grams daily is suggested.
A few foods high in fiber include beans, broccoli, berries, avocado, and fat free popcorn (I also love Quest protein bars which are very high in fiber & protein).
Walking is good cardio
I don’t know about you, but running is NOT my thing. Even after getting healthy, I still can’t run even if my life depended on it. That said, it’s easy to downplay walking, but honestly, it burns more calories than most people think.
To answer “how long will it take to lose 60 pounds by walking,” a general estimate is 100 calories burned for every mile walked. It’s impossible to say exactly how long it’ll take as weight loss is based on many different factors, but that’s not too bad overall!
Cardio (or exercise in general) isn’t 100% necessary
Okay sure, exercise is great for us, so there really isn’t any reason to skip out on it. But if I’m being real here, exercise isn’t 100% necessary to lose weight; I lost around 30 lbs. without it.
Calories in vs. calories out is an important concept to understand, and upon understanding, we see why abs really are made in the kitchen. We are able to create a greater deficit by exercising, but it does not guarantee us results if we are consuming too many calories.
Ditch the “all or nothing” mindset
Contrary to popular belief, occasionally eating so-called “bad” foods is completely okay! Remember, sustainable weight loss has to be a lifestyle change—something we can do for the rest of our lives.
It doesn’t sound very realistic to only eat chicken breasts and broccoli forever, so splurging a little should never make you feel guilty.
Although, just be sure you maintain a deficit most of the time if your primary goal is to lose body fat.
Strength training increases metabolism
Heavy weights are my top pick in terms of exercise, hence the blog name “The Barbell Way.” The main difference between strength training and cardio is this: cardio burns more calories in the moment while gaining muscle will cause you to burn more calories over time.
This will ultimately allow you to eat more and still lose and/or maintain your weight.
So, I strongly believe incorporating weights into your routine is vital for a weight loss plan to lose 60 pounds.
Heavy weights won’t make you bulky
I know what some of you are thinking, “I would try weights, but I don’t want to get bulky.” This is a myth!
Women do not have the natural testosterone levels that men do, so heavy weights won’t make us bulky. Sure, we can still have visible muscle, but the muscle won’t look unnatural in any way. Plus, it takes years and years to develop muscle to our full natural potential.
It definitely doesn’t happen overnight.
It’s impossible to spot reduce fat
It doesn’t matter what exercises you do, as spot reducing fat isn’t possible. For example, squats won’t burn leg fat, while bicep curls won’t target upper arm fat.
Sure, you’ll gain muscle mass in those areas, but fat loss is all about a calorie deficit and genetics (where your body naturally stores its fat).
The number on the scale isn’t everything
You’ve probably heard this many times before but it’s true: the number on the scale isn’t everything. Most people get down to their goal weight and still aren’t completely happy with themselves.
Having goals is always good, but just know that your goals can change at any time. For example, I’ve gained 10lbs of mostly muscle during this past year, and I’m much happier with the way I look now than I was when I initially hit my goal weight.
I like scales that measure entire body composition (muscle mass and fat mass). That way the number the scale reads becomes less misleading, especially if you strength train.
This is my FAVORITE affordable smart scale:
RENPHO Smart Scale – Composition Analyzer
See exactly how much fat mass and muscle mass you have with this smart scale by Renpho! I have this exact scale and swear by it.
You have to be your own biggest fan
If you think about it, weight loss is entirely you against yourself. If we don’t believe in our ability to succeed, we never will.
This applies to anything in life, really. The quote “believe you can and you’re halfway there” is one of my favorites and something I try to live by everyday.
Losing weight won’t solve all your problems
Initially, I believed losing fat and getting down to my goal weight would make me the happiest girl in the world. I thought I’d be free of my insecurities; I thought I’d be a brand new person. Now that I’ve lost the weight, I know this isn’t the case.
I did lose some of my insecurities, but I also gained new ones—some are insecurities I never thought I’d have such as 60 pounds weight loss loose skin. But we have to remember this: we’re only human.
We’ll never be completely satisfied with ourselves no matter where we stand in our journeys.
The takeaway
Know that it is possible to lose weight without being too restrictive with your eating habits, and splurging occasionally won’t ruin all your progress. Also keep in mind that protein and fiber are both overlooked in the weight loss world. They make us feel full, reducing our appetite among other things.
In terms of exercise, strength training is a great option for long-term fat loss, helping us maintain the weight loss over time.
Lastly, on top of the obvious exercise and nutrition, mindset is a very important aspect of it all. You have to be your own biggest supporter—believing in yourself at every stage of your journey.
When you do reach your fat-loss goal, it won’t necessarily solve every problem you currently face, but it certainly did grant me new perspectives as well as a newfound confidence.
