If you want to lose a significant amount of weight, the most effective strategies involve gradual lifestyle changes rather than drastic changes in your daily routine. It’s always inspiring to turn to other women who have successfully lost 70+ pounds and know firsthand what works and what doesn’t. That’s why we’ve rounded up some of the best weight loss tips from women who have already been there and done that. From productive exercise tweaks to practical nutrition tips, this advice can propel you in the right direction on your own weight loss journey.

“While quick fixes seem like a good idea, and often to invoke weight loss, most are not sustainable and cause women to go back the most, if not more, further exacerbating the problem,” explains Amy Goodson, MS, RD, CSSD, LDa registered dietitian and certified specialist in sports diet who sits on our Medical expert board. “Small changes made consistently over time are what lead to long-term success.”

Now let’s dive into the best weight loss tips from women who have lost 70+ pounds.

1. Do strength training.

If you want to lose weight, strength training is an important part of your exercise routine. TikTok user Emma (@emmaa.getsfitt) wrote a clip of the beginner bodyweight workout she did during her 160-pound weight loss journey, which includes exercises like squats, reverse lunges, push-ups, glute bridges and skaters.

“Strength training combined with moderate cardio, such as walking or cycling, is ideal for preserving muscle and reducing fat,” explains Goodson. “High intensity interval training (HIIT) can also be effective for some but should be balanced to avoid burnout.”

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2. Be consistent.

Consistency is key when working toward any fitness goal. Take it from TikTok user Ketia Osibogun, who shares a video“I lost weight at home to the same YouTube video.” She captioned her post, “Consequence. Consequence. Consequence… That’s how I got here.” Osibogun weighed 286 pounds and, after eight months, lost 70 pounds.

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3. Eat lots of protein.

Protein helps you feel full and satisfied, so be sure to consume plenty of it. “Women often find success by focusing on whole, nutrient-dense foods, such as vegetables, lean proteins and whole grains, while planning for meals and snacks,” says Goodson.

TikTok user @alliweightloss2pregnancy lost 116 pounds by sticking to a calorie deficit and consuming high protein foods. “A calorie deficit has changed my entire life,” she writes her video.

For lunch, for example, she makes a cottage cheese pizza bowl, complete with protein chips. The chips provide 20 grams of protein, while a cup of cottage cheese contains approximately 24 grams of protein.

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4. Stay positive.

Having a positive mindset and celebrating small victories can go a long way in your weight loss efforts. TikToker @Nataliacarterthrives went from 282 pounds to 168 pounds in eight months, losing an impressive 114 pounds. She shares some motivation her postwrites, “The small sacrifices become so small the more you do it, and you reap the positive life-changing benefits that come with it! Make this a non-negotiable. Make it a priority, approach it positively that you will regain control and your future happiness and health … Set some mini goals, hold yourself accountable and give it your all.”

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Alexa Mellardo