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People Who Lost 20+ Pounds Swear By These 13 Weight Loss Tips

If you're in need of some inspiration in the new year, read some of these pieces of advice.

If you're looking to shed some pounds or get healthier this year, you're certainly not alone. For those embarking on a weight loss journey this year, you may need some helpful inspiration to get you started. That's why we've collected 13 different pieces of advice from people who have successfully been down the tough road of weight loss.

Continue reading for some helpful weight loss tips, and for more healthy weight loss help, make sure to check out Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.


Take the leap

Happy young woman measuring her weight at home

"If you're hesitant, that means you're ready for a change. It's okay to be nervous. Take that leap. The day you start is the day your life will change forever. When you look back 11 months from this day, you will be so proud that you started and did not give up."

Amma Okrakru, who lost 72 pounds using WW (formerly Weight Watchers)


Don't rush the process

weight loss doctor

"WW is a tool to help you live a balanced healthy lifestyle. It's not all or nothing. You can and should eat what you like! If this is going to be the way you live the rest of your life, you've got to find a happy medium where you are eating foods you enjoy and moving in ways that feel good to you! Have patience – this is not a race and there isn't an endgame – this is about changing your mindset forever."

Jenni Crutcher, who lost 27 pounds with WW


Take it one day at a time

woman standing on a scale, happy about weight loss

"Take it one day at a time. I know that sounds really simple, but on my first day, I felt so overwhelmed about how long it would take to hit my goal or to 'get healthy' but I then realized I didn't have to worry about the future, I just had to worry about today. And just focusing on my meals and exercise for that day made it easier to do it that day, and the next day, and the day after, and the journey became less daunting."

Meghan Fernandes, who lost 58.4 pounds with WW


Give up meat (depending on your dietary needs)

sliced ham meat

"One key weight loss tip that helps me stay on track is refraining from eating meat, which also greatly improved my gout. I am now more active, going for walks, and doing yoga for exercise."

Paul Kirchubel, who lost over 200 pounds with Lose It!


Be realistic

womaneating healthy meal

"My main tip is to stick with something that is realistic for you. Cutting out something entirely is not always realistic and you could end up binge eating afterwards."

Zoey Rowe, who lost 130 pounds with Lose It!


Eat enough protein

banana protein shake

"Becoming more active was key for me, and now I feel physically much better and more confident. Since I began weight training, I hits my protein goals every day to help build muscle along with fat loss."

Nestor Rene Williams, who lost 92 pounds with Lose It!

RELATED: 20 Ways to Get 20 Grams of Protein at Every Meal


Make sustainable changes

eating protein

"I've been using a program from a company called MetPro. They help you hack your metabolism. There are no pills or shakes or anything. I've never eaten healthier. I'm a very picky eater. I always joke that I have the palette of a 10-year old boy at a theme park. I eat five times a day (three meals and two smaller snacks). I've learned to eat in a way that's sustainable. I think that's the biggest change."

-Tom O'Keefe, who lost 50 pounds this year with MetPro.


Start now

women walking together

"I first lost weight by using a weight loss meal delivery service to get some weight off quickly and then started heavy lifting 4 days per week to build muscle.  I worked with a trainer over Skype and set up a gym in my garage so I could work out without having to drop my kids off at a child watch.  So, my number 1 tip is just start and stop putting it off!

Maggie Sutherland, who lost 35 pounds


Focus on building muscle

Woman In Gym Lifting Weights On Barbell

"My #1 tip for lasting, sustainable weight loss has always been taking the focus away from weight loss and more on muscle growth. Before I lost 60 pounds, I was stuck on the yo-yo cycle of "eating less, exercising more" in the hopes I would see the number on the scale drop. But, I had no idea what this does to sabotage your metabolic rate. It was only once I started focusing on building muscle (and everything that came along with it—like eating enough calories and protein, consistently strength training, and getting adequate sleep) that I started watching the fat and weight melt off with ease."

Larissa Nicole, a certified personal trainer and nutrition coach who lost over 60 pounds


Develop lasting habits


"In hindsight, I think the number one tip is to do it slowly. Developing good habits that can last a lifetime rather than rush and starve yourself and gain it right back. Two pounds per month rather than two pounds per week."

Leslie Saul, who lost 22 pounds


Tackle your emotional eating

young woman wearing sunglasses eating burger outdoors
Shutterstock / Bogdan Sonjachnyj

"I lost weight by learning thought management techniques to overcome emotional eating. I did this with the help of a life coach who inspired me to go on to become a life coach myself."

Natalie Fayman, CPC, who lost 85 pounds 


Try intermittent fasting


"8 years ago, I read up on low carb diets and about 4 years ago discovered intermittent fasting. I also started interval training and running regularly. At this point, I was 30 pounds overweight. Through the low carb/intermittent fasting combination, I lost all the weight and have kept it off."

Jonathan Bennet, certified wellness coach who lost over 30 pounds


Limit your sugar intake


"My number one tip is to cut sugar out of your diet. Sugar was the culprit behind my food cravings. Once I cut it out, the cravings were gone."

-Gregory Cole, who has lost 100 pounds

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Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha