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

“While quick fixes seem like a good idea, and often to induce weight loss, most are not sustainable and cause women to lose weight or more, making the problem even worse,” says Amy Goodson, MS, RD, CSSD, LDregistered dietitian and certified specialist in sports dietetics who sits within our Council of medical experts. “Small changes made consistently over time lead to long-term success.”

Now let’s move on to the best weight loss tips from women who have lost over 70 pounds.

1. Perform strength training.

If you want to lose weight, strength training is an essential part of your workout routine. TikTok user Emma (@emmaa.getsfitt) posted 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 muscle preservation and fat loss,” says Goodson. “High-intensity interval training (HIIT) can also be effective for some but must be balanced to avoid burnout.”

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2. Be consistent.

Consistency is crucial when working towards a fitness goal. Take it from TikTok user Ketia Osibogun, who shares a video“I lost all my weight at home thanks to the same YouTube video.” She captioned her post: “Consistency. Consistency. Consistency… This is how I got here.” Osibogun weighed 286 pounds and, after eight months, lost 70 pounds.

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3. Eat plenty of protein.

Protein helps you feel full and satisfied, so make sure you get plenty of it. “Women often find success by focusing on whole, nutrient-dense foods, like vegetables, lean proteins, and whole grains, while planning their meals and snacks in advance,” says Goodson.

TikTok user @alliweightloss2pregnancy lost 116 pounds by sticking to a calorie deficit and eating protein-rich foods. “A calorie deficit changed my entire life,” she writes in his video.

For lunch, for example, she prepares a bowl of cottage cheese pizza, accompanied by protein chips. Chips provide 20 grams of protein, while a cup of cottage cheese contains about 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 @Nataliecarterthrives went from 282 pounds to 168 pounds in eight months, losing an impressive 114 pounds. She shares a certain motivation in his messagewriting, “Small sacrifices become so small the more you make them, and you reap the positive, life-changing benefits!” Make this non-negotiable. Make it a priority, approach it in a positive way to regain control. and your future happiness and health… Set mini-goals, stay accountable and give it everything you’ve got.

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Alexa Mellardo