Buzzfeed user kdromgoole24 recalled seeing the photo on the left and knew she didn’t want to get any bigger.

While she put herself on a Paleo diet – which is a big step – she did it slowly.

And she didn’t change her whole life at once. First, she concentrated on her diet, and now she is starting to incorporate exercise.

As a result, she lost 55 pounds in 11 months.

This woman lost 70 pounds in 18 months by doing what she knew she needed to do without any gimmicks or tricks.

“I did it the old-fashioned way by watching what I ate. I first cut out soda and dropped 20 pounds easily. Then, I ate smaller portions and started walking. I’ve kept the weight off for three years and two pregnancies so far.”

—krissid2

By making very small changes at first, this woman lost 45 pounds in 2018 after gradually finding more confidence to make bigger moves.

“I first started by making tiny changes in my diet (like substituting regular cream and sugar in my coffee for skim milk and Splenda). After the first two months of changing what I was eating, I joined a small local gym that does HIIT (high-intensity interval training). I never thought I’d love working out so much, but I felt so strong and really started to see my body change. It was a total lifestyle change.”

—sarahr4a457a1a8

Sometimes your motivation is a photo of yourself that you can’t stand to look at, but sometimes it’s a person who reminds you that you need to stay healthy for everyone’s sake.

This man remembers being in the hospital and holding his newborn only to realize that if something didn’t change, that baby would lose his dad.

“I was hospitalized this summer with a two-foot-long blood clot in my leg. I weighed 352 when they weighed me in the ER. The doctor told me the clot was due to my weight, which made circulation difficult, and I very well could have died if I waited another few hours to go to the hospital. I was lying in my hospital bed with my newborn son in my arms and realized that if that didn’t spark a change in my life, nothing would. In five months I lost 50 pounds by counting calories, and I plan on losing another 75–100 pounds.”

—calebh4f3bdb063

So many of us fall out of the habit of exercise when we get busy and it’s a hard habit to get back into (since we never really get less busy as life goes on).

College is infamous for setting people spiraling towards weight gain.

“I used to be a super active teen, but when I got to college I started having really bad anxiety. I didn’t have time to exercise, and my food habits were terrible. When I graduated I decided I need to get back to my old habits. I wanted to be healthier again because I didn’t recognize myself anymore. I started walking a little bit every day. When I felt comfortable and confident enough to do more, I started trying other things, like pilates and boxing. Now I do pole dancing and even go running a few times a week. I’m down 50 pounds!”

—majualves

If you tell yourself that you have to say goodbye to your favorite foods, you’re setting yourself up for failure.

Despite keeping track of meals and calories, this woman learned that sometimes you just have to eat what you crave.

“Through this process I stuck to one big rule: If you’re craving something, eat it! I was already a pretty active person (I’m a teacher and on my feet all day) so I didn’t change my activity level too much…So far I’ve lost about 60 pounds and managed to keep it off for over three years. I’m still not quite where I want to be, but I’m okay with that! My biggest suggestion to people starting out is to find something that works for you. You don’t need to make drastic changes to becoming a healthier version of yourself!”

—hmwatters

Sharing your journey on a social media site such as Instagram can help motivate you and encourage others.

“I went from 170 to 120 in less than two years after committing to a plant-based diet. I’ve always loved cooking, but I focused my attention on creating nutrient-packed recipes and posting them on my Instagram to hold myself accountable. I am the lightest I have been since I was about 11 years old and feel better than I ever have in my life!”

—kateg4644dda40

This woman made a 90-day commitment to eating right, drinking water instead of alcohol, and incorporating a few days of exercise. It was hard, but eventually, it all became a normal part of her life instead of a struggle.

“For the first 30 days, it was extremely hard and frustrating. After about 45 days, it all sort of became second nature. My body adjusted to waking up early, my tastebuds adjusted to eating less salt and sugar, and I had fewer cravings for the unhealthy things I previously enjoyed. Following the 90 days, my new routine wasn’t hard to keep up with at all. It turned into my new normal. I lost 40 pounds in about a year.”

—Maatra Henderson

At 310 pounds, this person knew it was time for a change. But diet and exercise weren’t paying off much until technology got involved.

“…in March, I came across an ad for a program called Noom. It peaked my interest, so I downloaded it and quickly realized it was one of the best decisions I’ve ever made.

The program taught me about my own food habits, portion control, and how to set healthy and obtainable goals…In 9.5 months I’ve lost a total of 111 pounds, and I’m officially under 200 for the first time since middle school!”

—l4e8290f4a

This woman had a hard time motivating herself long enough to see much change in weight. But once she became objectively unhealthy, she knew something had to give. She even lost 60 pounds in 10 months.

“I saved some money and signed up for three months of personal training (twice a week, non-refundable). Since I already spent the money, I felt like I had to fully commit so it ‘wasn’t a waste.’ That quickly translated into my eating healthier and logging meals to ensure I was getting the best results possible from my ‘investment.'”

—parasharshaila

After the death of her mother, the woman reevaluated her life and lost 130 pounds over 4 years.

“I started making tiny changes, like eliminating soda (which was a huge help) and walking instead of driving when possible. The usual things you’d assume – like focusing on your nutrition and exercising – really do work over time. I promise.”

—sarahg123

If you can make working out fun, you’re far more likely to stick with it. This is one place apps can really help.

“A year ago I started using the ‘Lose It!; app. I found a way to make working out fun, and now I actually like doing it. I’ve even gotten into running, which I swore I’d never do! But it’s fun! Same with biking and hiking. And now I’m down 64 pounds!”

—leahb484

This woman was tired of trying to hide the parts of her body she didn’t like, so she took care of herself first and then set small daily goals using her Fitbit.

“I learned that weight loss is a form of self-care, and I got there by treating my anxiety and depression, eating healthy, cutting out alcohol, and setting daily exercise goals for myself (I used a Fitbit to track my steps, shooting for 20,000 every day). I also learned that to take care of your mind, you need to take care of your body too.”

—heatherb4868cd736

Burpees are great for weight loss, but if you hate them you’ll never make time to work out.

This woman lost 60 pounds in a year by taking up martial arts which she found to be more appealing, despite having some limitations.

“I’ve lost 60 pounds this year by taking up martial arts. My beginning weight was 250 pounds, and a lot of the movements were difficult for me. I also started working with a nutrition coach who I check in with every week. She has me count my macros every day, and I’ve learned so much about the nutrients my body needs.”

—comicbooksandtiaras

Losing over 100 pounds took 4 years, but by the end the lifestyle changes were permanent, setting this person up for a healthy life instead of multiple rounds of dieting.

“My biggest saving grace was meal-prepping. Instead of continuing my unhealthy relationship with food, I began appreciating how to create healthy and sustainable eating options that worked with my busy schedule and kept me from getting bored and from emotionally overeating. As soon as food became an ally rather than an enemy, everything else started to fall into place.

Another huge lifestyle change was switching from unrealistic goals (like wanting to loose xx pounds in a year) to achievable lifestyle changes (like wanting to work out three times a week, or replacing sugary drinks with water).”

—dylandavidf

After battling with anxiety and depression, this man’s dramatic weight loss dovetailed with his mental health goals.

First, he learned about calorie counting from a friend, then realized that exercise was good for body and brain.

“I reached out to a friend who helped teach me about calories, and I worked my ass off. It was a pain in the butt to count everything at first, but it kept getting easier and easier. I also found that going to the gym really helped me feel better emotionally…I still have a long way to go, but I’m comfortable right now. I’ve lost 52 pounds in about a year, and I feel phenomenal.”

—miker4524dbb87

Food can be an escape, but there are better ways to take your mind off of things. If you can care for a pet, that’s definitely a choice that will get you moving.

“…I got a dog (two puppy Australian Cattle Dogs, to be exact). They were nuts, and I couldn’t keep up with them. They deserved more, and I knew it was time for a change. I started to eat better, and from there I took baby steps.”

—alis4c1dfafd0

Being heavy at an early age can make it harder to get fit later on.

By the time this woman was in college, she couldn’t walk downhill to class without getting winded.

“From that day forward, I walked to class (about a mile), started lifting at the gym, and introduced myself to foods that weren’t just bread, bread, and bread. I finally hit a healthy BMI after about six months. Now I weigh about 130, but my weight isn’t the only thing that’s changed. I can walk a mile without wheezing for breath every two minutes, my legs no longer chafe, and I don’t wake up feeling like death because of what I ate the night before.”

—paperdecker12

Being on a diet is, by nature, restrictive. But this guy lost the word along with about 70 pounds after making some long-term lifestyle tweaks instead.

“I started by getting a trainer to teach me proper technique and to help me get rid of my fear of the gym. I also decreased my fried food and carb intake. I tried not use the word diet, because I found that the word made it harder for myself, like I was restricting myself to certain foods. I also read nutrition labels for the first time so I could educate myself on the foods I was eating.”

—taek4e501ac02

Don’t even skip the word, skip the diet altogether unless you want the weight to come back as soon as you start reintroducing foods.

“Over four years I lost 130 pounds. It all started with my mom’s unexpected death from a heart attack, which caused me to reevaluate my own health choices. I started making tiny changes, like eliminating soda (which was a huge help) and walking instead of driving when possible. The usual things you’d assume – like focusing on your nutrition and exercising – really do work over time. I promise.”

—sarahg123

Cutting out processed food will have an amazing effect on your body – but it’s HARD. In fact, some people don’t realize what a difference it makes until they’re forced to leave those foods behind.

“I had always been pretty active – I played on various sports teams and even ran obstacle course races like Spartan and Tough Mudder. It wasn’t until I moved to South Korea and started walking to and from work that I noticed my clothes were getting a lot looser. I then started to eat more real, unprocessed foods. All of this helped me lose a little over 70 pounds, and I plan to run my first half-marathon in 2019!”

—carolynnt4f3f1ecdb

Cardio is a great place to start your workout, but sometimes you want more and aren’t quite sure how to maintain the results.

“A trainer at my gym came up to me and asked if I needed some help, and she’s really helped me get into fitness. I started to lift weights – just benching, deadlifts, and squats. It made the biggest difference.”

—elizabeths4

Gyms can be intimidating, but if you can get yourself in the door you may just find a whole bunch of people who will walk with you (literally and figuratively) in your health journey.

“About a year ago my friend invited me to try her gym for free for a month. It’s bootcamp-style training, and I had NOOO idea what I had signed up for. This gym is different because it’s centered around women and moms, and it’s a truly supportive gym community. Also, every day is different and you never know what kind of wild workout you’re going to get…With the help of my “Burn Sisters,” I lost 60 pounds in 14 months.”

—janes13

Sometimes you have no choice but to grab a quick bite to eat and you should just do it rather than skipping a meal. But stay accountable to yourself when you indulge and pay attention to those calories.

“I’m a flight attendant, so I’m always on the go and eating at fast-food places. The WW [Weight Watchers] app was the backbone to my success, because they have the point value of all the menu items at every chain restaurant, and it steered me in the right direction! Everyone thinks they have to meal prep to lose weight, but most fast-food joints have hopped on the healthy trend, so it’s actually easy to eat healthy on the go! I’ve lost 70 pounds in about eight months!”

—tarad19

This woman wrote her future self a letter, knowing she might need the inspiration later when she was about to lapse into her old bad habits.

“I was as honest as I could ever be, and the letter was heartbreaking. However, it was real, and I needed it many times. It helped me get through my hardest days. As a result, I lost 95 pounds in about 18 months.”

—Sarie Bronish

After losing 95 pounds in 10 months thanks to Weight Watchers and joining a gym, this woman still understands the importance of smaller goals.

“I also started Weight Watchers and learned how to change my relationship with food. I learned how to love myself and be proud of everything I’d done and can do. I also started to celebrate smaller goals I’d accomplished (like running my first 5k, and then cutting off three minutes during my second race). I prioritized my health now and make sure I get the activity, rest, and sustenance my body craves. And through it all, I’ve learned it’s so important to be kind to myself. I’m really enjoying this journey.”

—laughie101

This man’s wife started working out before bed and he decided to join in – and he reaped the rewards.

“I was still eating the same way, but after a month or so I got on the scale and found out I lost 10 pounds! I never thought I’d actually lose any weight, so this was huge and a great motivator. I started to eat healthier and got more into exercising. I’d even wake up early to swim laps most mornings. I’m now down almost 80 pounds. To say my life has changed is an understatement.”

—colino4

Cardio is great but strength training can help burn even more calories. Feeling fit even after a work out is such a high for some people that they start to look forward to their muscle building, like this woman who lost 100 pounds over 2 years.

“I do strength training three times a week. I started with mostly bodyweight exercises (lunges, squats, and push-ups) and now use a lot of free weights. Strength transformed my body. Suddenly I had… muscles, and I’ve lost inches all over and my clothes fit better. I also just love being strong and being able to lift things.”

—Yasmin Castro

Losing 51 pounds in a year is quite an accomplishment, and that’s precisely what this woman managed to do – and without feeling like she was depriving herself of the good things!

The goal is simply to make better choices overall.

” lost 51 pounds over the last year by changing my diet and portioning. I never deprive myself, but I make better choices. I haven’t exactly hit my goal yet, but I am so happy.”

—kellyf442d564da

Having accountability partners can make diet and exercise much more fun.

“In the summer of 2012, I moved to a new city and some of my new co-workers invited me to join them on a weekly Saturday morning run. They were inviting, not intimidating, and so supportive. Those runs are what helped me stick with it. It was certainly hard, but that group included runners of all skill and experience levels. Not only was a group run a way to hold myself accountable, but it was also a lot of fun.”

—Andrew, 31

You have to take care of your whole body if you’re going to look your best and stop putting garbage in it. But it does take some time to adjust to a new normal.

“I slowly cut out fast food and alcohol, and after about a month I no longer wanted them.

I feel so much better every day. In the beginning my body felt sluggish and tired. But after a few weeks I had more energy and was able to do more. I could also put more into my gym routine after cutting all of that out. Now I even prefer to eat something healthier for myself.”

—Rachel Silski, 29

Nothing happens overnight or even in a few days. Changing your life takes time and a lot of hard work.

“Going to the gym consistently, eating when my body told me to eat, and drinking a lottttt of water were also habits I created slowly. Don’t pressure yourself, and don’t take it too seriously. Being patient, kind, and loving to yourself can be the biggest factors to becoming the better version of you that you want to be.”

—codyh4068103bb

We all have baggage and need to look inside for some of the answers to what’s going on on the outside.

“I ignored all of the signs that something was wrong, but reality smacked me in the face with a major health scare due to my being overweight, out of shape, lacking in vital nutrients, and depressed. It scared me enough to finally ask myself the “why” and face the root cause before it potentially killed me. I realized it was toxic excess baggage in the form of people and circumstances.

So, I stopped trying to hide from it. I left my ex-fiancé, I stopped eating out, and I started hitting the gym. It took me about two months before I finally became consistent with a gym routine. Then I started making little nutritional changes, and everything else fell into place. I learned how to meal prep, I got a 32-ounce water bottle and made sure I drank and refilled it several times a day, and I even took a nutrition class to gain a greater understanding of diet, macronutrients, and food in general. But, most importantly, I remained consistent and persisted.

I’ve lost 112 pounds in about a year. I’m happier, more confident, and so much stronger than ever before.”

—eyesofheloise

A lot of us have some psychological issues with food. And joke as we may about them, they are deep-seated and delay our progress.

There are therapists who specialize in these issues and seeing one may be covered by your insurance.

“Though I didn’t know it at the time, a lot of my weight gain could be attributed to my struggle with major depression and my need to self-medicate with food. I rarely exercised and used to sneak out late at night for fast food binges. At the recommendation of a friend, I began speaking to a therapist to not only work out the issues regarding my physical health, but to heal in all aspects of my life. I was wary of seeking professional help in the beginning — solely based on the stigma alone — but I wouldn’t have been able to turn my life around without it.”

—Arya Roshanian, 25

Yep, vegetables. They can actually be really good AND they don’t have the same impact on the planet that meat does.

You don’t have to go entirely vegetarian, but finding veggies you like (cooked the right way!) can be a huge step forward in your quest for health.

“I had toyed with the idea of becoming a vegetarian before, so going plant-based didn’t seem like too big of a stretch. I removed meat and most or all dairy. I began eating as many vegetables as I could and cooking the majority of my meals.

It was hard at first because I was so used to the high-fat, high-calorie diet that I had been fed my entire life. But seeing I was down around 10 pounds made it worth it! I was still eating a TON of calories but they were foods that were better for me. I now crave things I never thought I would want. I love Brussels sprouts and I slather hummus on almost everything. It’s made me so much more adventurous in what I eat. Sometimes I miss the things I gave up, but I have my health and life back and I never thought I would be able to say that, and yet here I am.”

—Sarah Cutting, 31

When BuzzFeed Editor Arielle Calderon lost 85 pounds she learned it was no easy task. In fact, she gathered over 300 tips for those trying to lose weight here.

Not only does a lot go into getting healthy if you have bad habits, but you have to think of it as a life-long commitment if you don’t want to end up right back where you started.

“Like just because you’ve reached most of your goals doesn’t mean you no longer need some of the structures that got you there in the first place. Be patient and kind to your body because progress takes time, and if you stick with healthy eating, you may actually start craving fresh produce and whole foods, which is an amazing feeling.”

Instagram and Snapchat are so toxic because no one really looks like that, even when they claim #nofilter.

If we all stopped editing our perceived flaws and learned to accept ourselves “as is,” we could help ourselves and stop creating unreachable goals for others.

“…I set a goal for myself, and that was to delete any photo-editing software off of my phone. This way, I’d make peace with my image issues but also find true value in who I am, inside and out. I was going to put myself first because I’m important and I deserve to be happy. This mental change in how I saw and appreciated myself helped me lose 50 pounds. It was difficult, I’m not going to lie. But I’m doing this for me. Just for me this time.”

—liyanl

We’re serious about the water, no matter how repetitive it seems. Even if that soda doesn’t seem to be packing on extra pounds, what it’s doing to your digestive system is like something straight out of a horror movie.

Yes, you’ll crave it for a while, but you’ll also get over it.

“I stopped buying regular Coke at the grocery store, fast food places, and restaurants. I also started drinking coffee for the first time to get my caffeine fix. I can’t say I don’t still have a sweet tooth sometimes, because I do. But if I’m going to splurge on sugar, I’m not going to waste it on a soda.”

…But it didn’t take long for that to subside and for me to get used to my new soda-free lifestyle. I felt more energized and less lethargic, less dependent on short-term sugar highs to get me through the day. My mood improved and I felt healthier in general. I won’t look back.”

—Erin Miller, 30

Not all victories are visible as numbers, and you can’t put all of your happiness on the number of steps you take or what the scale tells you.

Long term victory is about getting healthier and watching your body redistribute fat in more healthy ways to reduce your disease risk.

“In February of 2016, I got a Fitbit. I wouldn’t be where I am today without it. It taught me about calorie counting, exercise, and overall wellness. The biggest thing that helped me was realizing that your weight isn’t always going to drop. You’ll have weeks where things stay the same, weeks where your weight goes up, and weeks where it goes down, but don’t focus on your weight in the short term. Focus on the long term.”

—oliviawann6

Do you want to be able to travel comfortably, take hikes, participate in more active social activities? Keep those goals in mind when things get tough.

“It was really hard at first to stick to healthy eating. But I just kept thinking there was a bigger purpose for this. I reminded myself that one day I wanted to go to Machu Picchu. I’ve been lucky to travel some places but I thought about all the places I still want to go visit, or even live, but haven’t because I wasn’t in the right shape for it.”

—Emily Dougherty, 27

Personal trainers will indeed kick your butt – that’s what they’re paid for. But you shouldn’t let that stop you. No more excuses!

“Working with my trainer has allowed me the ability to push myself harder. I realized that physically, I’m capable of doing more than I thought and it was the mental block holding me back. I always thought I was too weak, or too fat, or too tired, so I needed that push to tell me ‘five more seconds,’ or ’10 more seconds.’

It wasn’t hard to get started, what was hard was the accountability. I also tried to convince myself it was too expensive. When I realized how much I was spending on unhealthy eating (fast food, restaurants, etc.) and what I would spend on medical bills if I stayed drastically overweight in my later years, I am actually saving money.”

—Erin Peters, 32

While tracking and obsessing are two different things, monitoring your calories can be especially important if you’re a picky eater and there are certain healthy foods you just can’t stomach.

Instead of splurging and using the excuse that you just don’t like anything else, be honest with yourself about what and how much your eating, even if it’s bad for you.

“I’ve been big my whole life and have tried so many diets where I’d lose weight but then gain it back. I’m also a very picky eater, so diets that cut things out completely didn’t work for me. But the thing that worked the best was when I started to keep track of my meals and calories. If I really craved and wanted something, I’d let myself have it, but then I made sure I was more attentive about everything else for the rest of the day.”

—rebekahc40714ddb9

One thing that has worked great for many a soda addict has been to replace it with sparkling water. Trust us, once you taste that soda a year later, the sickly sweetness will make you wonder how you ever drank a whole can in the first place.

There are all sorts of bubbly waters and if you’re concerned about the environmental impact of chugging more cans and bottles – and we all should be at this point – you can buy your own machine for home (such as the Fizzy or SodaStream).

“I started my fitness journey back in October of 2017, and so far I’ve lost 128 pounds. The big change I made was to stop drinking my calories. Now I only drink water or sparkling water (La Croix has been my favorite). I’ve also learned to keep track of my calories for each meal, and every day I try to walk at least 12,000 steps.”

—addleaddle

Excercise can be a drag for most of us. We do it because we have to.

But hobbies are meant to be fun. So if you can find an active hobby, you might be able to replace those slogs to the gym!

“After moving from Florida to St. George, Utah, I’m really spoiled with all the hiking trails around me, especially in Zion National Park. I also brought my English Springer Spaniel, Tripp, with me and he truly saved my life. He is so full of energy and is the best hiking buddy a gal could want.

He became my amazing workout partner. I lost about 50 pounds just by eating healthier and working out by hiking and running with my dog. This is the healthiest I have been in years and I can’t wait to see what 2017 has in store for me.”

—Nikki Gibson, 34

Social media can be toxic in so many ways, but one thing it can still be good for is accountability and support when you’re going through something.

Using it join groups, find resources, and even track your progress. It can be a huge motivator in your health journey if you know people are cheering you on.

“I was miserable, pre-diabetic, and insulin resistant with awful PCOS symptoms. Then I started keto (a high-fat, low-carb diet) back in January of 2018. After nearly a year, I’ve lost almost 70 pounds, gotten myself out of pre-diabetic status, and reversed my insulin resistance. I also barely experience any PCOS symptoms. The thing that really got me through it was by starting an Instagram account to document my entire keto journey. It’s helped me stay motivated by being a part of a community!”

—givetorisomespace

Ideally, your inspiration should be your desire to live a healthy life. But, let’s face it, we can want that a lot and still sit on the couch all evening.

Sometimes that motivation and inspiration comes from the outside – and that’s ok! And oftentimes, it’s children that a parent wants to be healthy enough to see grow up.

“I started my fitness journey because I wanted to be a better and healthier example for my son. As soon as he was born, I started out by just walking and changing my diet. I now commit to weightlifting as well as HIIT (high-intensity interval training) and a clean-eating diet. It has worked, and I’m down 100 pounds!”

—lisawinkc

As the great Tom Petty once said: “The waiting is the hardest part.” You cut your calories, you exercise, and your ungrateful body and clearly flat-out rude scale don’t show a single pound gone. Or worse, they show a gain! Is there anything that makes you want to say “screw this!” more than working your butt off for nothing?

Unfortunately, your body takes a while to find its new normal and it’s different for all of us (for example, ladies, don’t be surprised if the men in your life lose weight before you do – SO frustrating, but so common).

There’s really no other way to put it or to make it easier. It’s just going to take some time. And you’ve got to keep going.

(But if your progress is impossibly slow, you might want to see a doctor – they can run tests to see if there’s something physiological like a thyroid issue at play.)

“I hit my goal of losing 150 pounds this past July! It took a long 23 months, but I don’t regret a single day. I started off slow, but then I built up stamina and made sure I walked a few miles every day. I also used the MyFitnessPal app to track what I ate. Best decision I have ever made.”

—supergoodfeelin

Macronutrients (carbs, protein, and lipids/fats) are the compounds that provide our bodies with energy, and understanding them can be a big turning point in changing your eating habits.

If you start to think of food as fuel for your body, you’re already a step closer to getting your mind into a healthier place.

That doesn’t mean food can’t be fun, enjoyable, and social too – it just means that we see it primarily for what it is.

“I quickly realized that when I ate well and drank a lot of water, I didn’t feel all that hungry, even though I was eating much less than I used to. Following my macronutrients (protein, fat, and carbs) actually allowed for some pretty delicious meals, so I was happy with what I was eating. I learned to make a hundred different recipes with chicken, turkey, or fish. It’s amazing how versatile those meats are, so I was rarely bored. Luckily, I have always loved to cook and make great meals, and eating healthier was a great challenge to expand my repertoire of recipes.”

—Greg Hirtzel, 30

There’s just no point in punishing yourself. It doesn’t help you accomplish anything.

You might roll your eyes at the language of loving yourself (especially if you feel frustrated every time you look in the mirror) but there is something to be said for seeing your body as a pretty awesome machine that you need to take care of.

And, hey, if it’s craving something, you can even give it the occasional reward!

“Self-love, patience, and movement! I knew I couldn’t give up foods I loved forever (like pizza and cheeseburgers), so I made a lot of things in life rewards instead of punishments. If I kicked ass in my workouts all week, I would get a pizza. If the weather was really nice, I’d take a workout outside. Treating the process as a gift instead of a burden really helped my mindset to push through!”

—madisonv488f25ace

Yes, we’ve said it before, but it’s worth saying again.

Some people can flip a switch and decide to change their lives overnight. Yay for them.

But many of us need to take it slow to make change sustainable. And that means we may not change our eating and start exercising at the same time – because, if you think about it, that’s a lot of change for someone who didn’t have healthy habits.

The bonus of starting small is that it often leads you towards other good behavior. For example, a little exercise gives you the strength, endurance, and – dare we say – willingness to do more. Pretty soon you might even be craving more nutritious food to nurture your body the way it needs.

“I lost 105 pounds over a 13-month period by making small, consistent changes. I started by making all of my meals at home, and then I slowly added in workouts. I have completed my 10th half-marathon this year, and I’m working towards completing one in all 50 states. My best advice for anyone starting out is to take it one step at a time – don’t expect to completely overhaul your life in one day.”

—sarahc48ab12ae7

Getting sick of this “slow and steady” thing? Well, it’s such common advice because it often works when nothing else does.

A little change can snowball into a habit.

“I would bike to work twice a week until I was comfortable and then increase the amount of days I biked to work. Biking created a domino effect; from biking, I moved to running and yoga (which helped stretch my tight muscles from biking and running), and from running, I moved to full-body workouts, including lifting weights. Now I bike for fun and transportation and I am currently training for the 10K run at the Puerto Rico Half-Marathon in March.

Be patient with your body and its limits, be forgiving towards your body (take breaks, don’t get upset at limits your body hasn’t reached yet), and get comfortable with sweating publicly.”

— Malia Forney, 23

Privacy is always a concern when tracking your progress on tech, so make sure you read a bit about it before you enter all of your personal info (especially if your employer or insurance company bought your fitness tracker).

But once you start tracking your progress in any way (even with a pencil and paper!), don’t forget to reflect on it every now and then. You’ll see how far you’ve come but also the points at which you plateaued (which happens to everyone) and realize that it’s not a straight shot to fitness, but things do progress eventually.

“In a year and a half, I went from 232 pounds and a size 20 to 127 pounds and a size two. I stopped eating when I was bored, I stopped drinking soda, and I started walking more. I also drank so much more water. The other thing that really helped me was getting a Fitbit because it let me track all of my progress.”

—mom2princessalyssa

You don’t have to take up competitive mountain biking (unless you want to) to get a legit fitness hobby. Maybe you just love walking in nature – or in the city!

Whatever the physical activity is that gets your mind off the fact that you could be doing something else is better than being a couch potato.

“I lost over 130 pounds! I started by walking every day, ultimately trying to get up to an hour. Then I changed up my diet. Something that really helps is to find something healthy that you actually enjoy doing, and for me that’s hiking. Now I love working out and being healthy.”

—signelheffernan

So maybe you’ve tried a cauliflower pizza crust or some healthy vegan low-fat ice cream and wanted to gag. First of all, that doesn’t mean they’re all going to be bad.

It’s great to find substitutes for favorite foods that help you get closer to your health goals. And, once again, you might just want to start slow.

“I always loved my body, even at 370 pounds, but I knew I needed to get healthier. I downloaded the MyFitnessPal app. My goal was to stay on a calorie plan without telling myself that certain foods were off-limits. I slowly discovered how to replace foods with healthier options – like mixing riced cauliflower into rice to bulk it up and feel like I had a larger serving, or by making two different veggies to make my meals/portions look and feel larger.

I also let myself splurge every once in a while, because I knew this wouldn’t work if I deprived myself of some of my favorite foods forever. It took me a couple years to get to where I am now, but I’ve lost nearly 170 pounds on my own, and I’ve never felt better.”

—rachelw4a768284e

People love to sell you a diet or lifestyle plan. And, sure, it works for some people who need that kind of motivation.

But a lot of us can’t or don’t want to spend the money on gimmicks. So don’t! Give yourself a chance – no matter how frustrating things have gotten – to take another stab at better eating and free exercise. Don’t think of the times before as failures, just prep work.

“I lost 107 pounds in a year and three months through a change in diet and a steady exercise routine. No gimmicks, no diets, no powders, pills, shakes, or wraps. I had hit a rock bottom in my life after flunking out of college, running $3,000 behind on rent, and getting diagnosed with major depressive disorder. I chose to give myself one last try. I’m beyond thankful I did.”

—cea0047

No matter how hard you work out you’re not going to wake up the next morning “fit.” In fact, you may just be sore.

It may take months to see results on the outside – and while that’s annoying, just know that your body is getting healthier the more you work it out.

“In a year and a half, I lost 130 pounds. I started by drastically changing my eating habits. I also started doing SoulCycle. At first I could only go one time a week, but my body slowly got stronger and stronger. Now I’m fit enough to go five times a week.”

—sachalyno

For those who feel like they look out of shape, the gym can also seem embarrassing. And while we promise no one is really looking at you (or if they are they’re likely cheering you on in their heads), a home practice might be a good place to start.

You can even use gaming equipment to help you get your fitness on!

“I was too embarrassed to go to my gym and take a class. I heard about really good results from Zumba, so I bought the game for my Wii. I played at home, working out five to six days a week.

I’ve always been a big gamer, so getting the Zumba game and playing it didn’t make it seem like it was exercise. To me, it was just another game to play, and I guess that’s what motivated me. Then when I actually saw results from it, that became the motivator. Dancing with Zumba was really fun, especially when it was a song that I knew or liked. The game made it seem more like I was trying to beat a level as opposed to actually exercising. It helped me lose 150 pounds in about three years.”

—Nadia G.

Once you start working out you’ll notice you have the energy for a lot more things. So keep going and don’t fall back into old habits once you see a certain number on the scale. You want to be healthy and energetic for life!

“I always enjoyed eating carbs and sugary foods, but a little over 2.5 years ago I committed myself to a low-carb and high-fat eating regiment. To date, I’ve lost over 217 pounds. I also increased the amount of water I drank and began cycling on a stationary bike. As my weight came off, my energy levels rose.

I started doing more intensive classes on the stationary bike (Peloton) and walking or jogging. As that progressed, I started walking less and jogging more. I’d hit plateaus just like everyone else, but over time things would kick into gear again. I eventually joined a local CrossFit gym with the goal of overall body health and conditioning. The gym and support I received from within the community were super helpful, and I was able to work at my own pace. These changes have significantly improved my health and my relationships with family and friends.”

—mkcleme

There has got to be at least one healthy food you find palatable. Identify it (it may require some experimenting) and find some new recipes involving that food.

You don’t have to do full-scale meal planning like this person, but having a few recipes you know you will like and that incorporate your favorite (nutritious) foods can make a huge difference.

“I made a list of the things I like to eat, what vegetables I like and so on, and looked up recipes that included them. Now, every Saturday/Sunday, depending on when I have time, I sit and plan all my meals for the upcoming week.

I prep, cook, and pack my meals the night before (usually after dinner). Is it hard? Yes! It requires me to make an extra effort and work for it and the results are worth it!”

—Caira Martinez, 35

Food can give you the feeling that you’re “doing something” instead of just sitting there marinating in your own thoughts.

But the truth is if you only ate when you were truly hungry you could probably eat more of the things you like and still lose weight.

Being full often requires us to wait a while after we chow down and check in with our bodies to see if we still need more. This is very different from the way we normally eat, which is to pack our plates and only be “finished” when the food is gone or we simply can’t fit more food in.

“The first thing I did that helped me lose 110 pounds was cut out soda and try to watch my emotional eating. These small steps ultimately helped me make better food choices, and I started to cook at home and become more aware of portion sizes. I also started to go to therapy.

I still exercised a lot when I was heavier, but now when I work out my joints don’t hurt anymore, and I suffer fewer injuries!”

—sarahk1303