On days when she felt good, she would push herself to go a little further.

“And on the days I wasn’t feeling great, I had to fulfill the minimum, and that’s still my promise, that’s still what I do,” she says.

After she began to lose weight, her walking routine slowly evolved into running. Eventually, she ran her first 5K.

“There was a point where I was out walking and thought I would like to run and so I did,” she says.

She made the gym supplementary

Thomas doesn’t dismiss the gym, but says it serves as a supplement to her walking and running regimen.

“There are days when it’s just not feasible for me to get out on the trail due to weather, or I need to do a shorter burst of something, or I need to lift weights, and so that’s a gym day,” she says.

How exercise benefits your brain as well as your body

Nov. 15, 201802:03

She ditched the notion of “exercise clothes”

Walking doesn’t require expensive gym outfits, says Thomas, so she wears whatever is comfortable.

“Feeling the need to be dressed a certain way in order to exercise only puts more obstacles for yourself,” she explains. “It’s just one more hassle to talk you out of what your body naturally wants to do, which is go outside, enjoy the trees, and take a walk.”

She was kind to herself

Being kind to yourself means becoming active regardless of what others think of you, Thomas says, and not limiting yourself.

“Being kind to yourself is getting up and trying and just not shoving yourself forward, and not artificially limiting yourself either,” she says.

How to get started

If you are overweight and have been sedentary for a long time, Thomas advises starting small and building up your walking routine in increments.

“Walk around the block one time, and then the next day, walk around the block two times,” she says.

She adds: “I started small. It’s completely fine to start small. Honor your body where it is right now.”

Lastly, Thomas says not to dismiss walking as a “lowly form of exercise.”

“Walking has the power to get you somewhere both literally to allow you to take leaps in your mind about what is possible for you and your body,” says Thomas.


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Height: 5’1”. Starting weight: 230 lb. Current weight: 164 lb.

The challenge Inch’s doctor told her that her weight, blood pressure and cholesterol levels were all too high.

The plan A three-kilometre walk to her job every day, which she kept up for four years. Then she switched to Nordic walking, using walking poles as though she’s cross-country skiing. (This burns one-third more calories than walking alone.) Today Inch walks five evenings a week.

The payoff She’s down four clothing sizes over six years, and her blood pressure and cholesterol levels are normal. “I love the extra oomph that Nordic walking has,” says Inch. “You feel like you’re in four-wheel drive and can go anywhere!”

The supermom

Narmin Figueiredo, 39, is a director of operations for Child Care Centres in Toronto.
Height: 5’4”. Starting weight: 142 lb. Current weight: 125 lb.

The challenge Figueiredo was searching for an affordable workout that allowed her to take her new baby along.

The plan A free, hour-long stroller fitness class at the mall. Two mornings a week, before the mall opens, Figueiredo and other new moms alternate very brisk one-kilometre laps with resistance and stability-ball workouts.

The payoff She’s down 17 pounds in five months, and her body is toned all over. “This is a real workout!” says Figueiredo. “You’re definitely sweating at the end.”

The role model

Wanda Bourdages, 45, is an addictions counsellor in Saskatoon.
Height: 5’6”. Starting weight: 163 lb. Current weight: 138 lb.

The challenge A new medication packed extra weight onto her frame.

The plan A fitness routine that includes daily 30-minute walks, either on her lunch break or after work.

The payoff She’s down 25 pounds over two years, and has renewed energy and improved self-esteem. “I feel better than I have in years, and I love knowing that I’m a health role model for my three daughters,” says Bourdages.

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Real Inspiration from Real Walkers!

Tracy F. from Pittsburgh, PA

I thank God for leading me to the Walk at Home Program.

Diabetes runs on my father’s side of the family. Many family members on his side have suffered and died early in life from complications of Diabetes. My paternal grandmother was a double amputee. My cousin at the age of 57 died four years ago on Dialysis. He was like a big brother to me. My father didn’t have Diabetes. I always hoped that this terrible disease would skip me like it did my father. I wasn’t that fortunate.

I’m now 54 years old and work in the medical profession. The more knowledge I have about this systemic disease the more my fear grew. My fears only fueled the denial to come.

Five years ago I was diagnosed as a pre-diabetic but I didn’t need medication and all my blood work was good. So I didn’t worry. Three years ago I was diagnosed with sleep apnea. I had to use a CPAP machine to help me breathe at night. I cried the first night I used it but I adjusted.

My clothes were getting tighter and my lifestyle more sedentary. I just didn’t feel that great.

On June 13th, 2019, I was diagnosed with Type 2 Diabetes. I was given four prescriptions to fill and offered a glucometer to track my blood sugars. I was crushed and scarred! I saw my future as full of pain, complications with an early demise. I would miss out on enjoying my family and watching them grow. I looked around my kitchen and thought I can’t eat anything, none of it is good for me. I lost my appetite and the Pity Party began. I texted my best friend and told her the news. Her response was simply “GET MAD!” I chewed on that for the rest of the night. I was mad! Mad at myself, mad because I know better. While I sat in front of the TV, a WW commercial came on with Oprah. I’ve seen this before but this time it spoke to me! I immediately went online and joined WW. My weight at my PCP visit that day was 203 lbs.

I walked into my first WW studio a week later with a starting weight of 199.6 lbs. My attitude at that moment was that I was walking into battle for my life! I followed the WW point system and was surprised it wasn’t as hard as I thought would be. I knew I needed to exercise but I hate running, jumping and complicated aerobics. I searched online for something low impact that I could do daily. Guess what, the Walk at Home DVD’s popped up more than anyone else. So I looked it up on You-Tube and there was all the Walkers! I liked the workout so I purchased my first DVD – Walking off The Pounds, 3 Miles. I love it! It’s my favorite of all the DVDs! Oh it was hard in the beginning. I hadn’t moved like that in years but I walked with Walk at Home every day. Two months into walking I started using the Ab and back strengthening exercises. Again, hard but I wouldn’t give up!

I was scheduled for my three month PCP visit and when she walked into the exam room her mouth dropped! She said, “Where is the rest of you?” She was so happy that I lost weight! On that visit, my weight was 166 lbs. My PCP took me off my medications and ordered another sleep study. The study showed I had no further sleep disturbance. No more CPAP!!! I was feeling great! My husband even said I didn’t snore anymore. I felt like I needed someone to pinch me because I must be dreaming.

I tell all my friends about the Walk at Home workouts and how much I love them! Now my friends are working out with Walk at Home too! So far I’ve lost 54 lbs. My weight today is 147.6 lbs.

Thank God for Walk at Home and My WW family! My life is changed forever! My WW coach asked for words of wisdom during a meeting when I received my 50 lb. charm. I told the group not to forget why they walked through those doors. I came in with a plan to fight for my life and that will continue for the rest of my life. God has blessed me greatly by introducing me to Walk at Home and my WW family. I will never part from either one of you.

Trudy F.

Nurse Practitioner and new Walker!

Want to start your journey? Your Daily Walk is the easiest way to start walking. Just tap and WALK! The “Your Daily Walk” App is available to stream on all of your favorite devices. Every workout is planned out for you…there is no guesswork. Subscribe to Your Daily Walk now and start WALKING! Subscribe Here!

Calorie Counter

I have one, bought for Christmas. The high end one in the line. So only had it for about 6 weeks. (received at beginning of Dec)
This is a new unit in their lineup, so reviews are limited on this model, because it has not been out for long.
You can Google, or read reviews on Amazon for many of the other models, and the weight loss comments will be the same, no matter which “version”, since the units work very similar – its just bells and whistles that differ. If you use it 30 min a day, or more, and watch your calorie intact – you will loss weight. This is true really of any calorie burning exercise, paired with a eatting less, on a healthy food plan.
It all comes down to what you can do, or will do, or enjoy doing on a regular and consistent basis.
Do keep in mind EVERY website review (outside of something like Amazon) are people that are getting kickbacks from their reviews and driving sales to the Bowflex/Nautilus/Treadclimber site. So though they can help in explaining feature differences and such – remember the glowing reviews are from people who are paid to sell you the unit.
You should also add on some strength or resistance training on 2-3 days a week, for a well rounded program, best fat loss, best toning/tightening. So this alone will not be the complete answer, for most people.
For me it is a beneficial option, as part of “my” overall plan :
-It allows me to get a good cardio workout, and lower body tightening (along with my strength training program), and improve my cardio fitness level.
-I can use it in my home, I watch TV (netflix) with some wireless headphones to make the time go fast
-I use an interval program, at highest incline, and highest speed, so burn about 400-450 cals an hour. Neither my husband or I personally burn the advertised 600 cal an hour. But 400’s not bad. I am pretty fit already, close to my goal weight
-lower impact, which is important to me, as I have past knee and back issues to be concerned with
-I can work out when it convenient for me, do not need to get dressed and drive somewhere
-safer for my body/joint issues then jogging or running outside on uneven surfaces that can easily cause a knee twist
Its not hard to use, but will be awkward at first, until you get the hang of foot placement on tread, then its pretty easy. I also suggest you go slow at first, low incline. Start at about 10-15 minutes or less – SLOWLY workup to the time you want.
Takes up less space then my treadmill did
You must be a self motivator, and like to work at home alone. Some people find they do much better with a gym setting or group class, in which case this might not be best for you.
You must make yourself get up and workout, day after day, after day – or it will be an expensive coat hanger.
You cannot adjust tread height/resistance while working out. You must step off the treads to manually turn the dial, to do so. So for an interval workout, its easier to adjust treads to the level you like, and raise and lower your speed manually as you go for the minute increments you like. The machine will not do this for you automatically, but it is not hard to do. You just push up or down on the display (for mine its an LED panel)
I use 4.0-4.5 speeds. And do 1min fast 2 min slower, or sometime 2 fast 3 slow. I also have recently added on some ankle weights to increase my workload. (I worked up to this level-did not start here)
You can also add on a weighted vest to increase resistance as your performance improves.
Your calorie burn will depend on your fitness level, your speed, your incline, speed, etc. The calorie burn gauge on the machine does NOT match the calorie burn display from my Polar HRM with chest strap. (LCD display on treadclimber is about 200 cal higher)
I will add the machine I bought, comes with a Timex style HRM chest strap – which I do not use. If I used it – the calorie count on the LED probably would be more accurate. But I feel my Polar is one of the most accurate HRMs, so personally feel more comfortable with it. I have used a Timex HRM that was very inaccurate. And since the Treadclimber uses the Timex style chest strap, I am not sure if it is as inaccurate as my Timex HMR was. So I just have never tried it.
I personally choose to get the higher end Treadclimber as my husband is a bit taller, and that unit has longer treads. So if a taller person will use it, that’s important when you purchase. The higher end unit also had a higher weight range, and worked better for two users as far as saving data/profiles.
I personally feel it has benefited me. I have seen improvement in my lower body, and also cardio endurance. I recommend a interval type workout for best results.
I do use mine about 4-5 days a week for 60 min. But the product recommends 30 min a day 3 times a week, paired with strength/resistance training. That should also provide “results” – just depends on your goals, needs, time available.
I use it with weight training with heavy weights. I have been working out for a while, and loosing weight steadily, without the treadclimber. I just added it in recently, to give me an alternative for my cardio component on my workouts. I do feel my weight loss has picked up pace a bit some once adding it in, and my cardio health is better. I was in pretty good shape to start with.
But I must clarify, I am close to my goal weight now (when weight loss typically slows), and I generally do two workouts 4-5 days a week. So I burn anywhere from 400-800 calories a day from exercise alone. So I think doing anything with that burn, is bound to help one improve.
I had already been doing other workouts with similar calorie burn for about 6 months. So this was added to give me a change, and enable me to improve in some other areas.
For me this was a good fit, as a cardio component, as I have difficulty getting a constant cardio challenges with DVDs and such, that do not get boring. I use this in front of a TV, watching Netflex – so the time goes pretty fast.

Top 5 Bowflex Treadclimber Reviews — The Best Among the Best (2020)

Jon Walter Updated on January 27, 2020 5

If you are looking for a simpler way to keep fit, then a Bowflex treadclimber is one of the tools you may want to put on your wish list.

This device has lately become a popular alternative to the traditional elliptical machine or treadmill. It is designed to be of low impact for easy use at home.

Besides that, it is constructed with moving style pedals, which move up and down when you stride. An inclined angle and ease of movement make this machine one of the most effective solutions for burning calories without necessarily running.

On the flip side though, there are different models available and it is important to find one that corresponds to your particular needs.

Below is a run-down of top 5 Bowflex Treadclimbers followed by a verdict on which one of them provides maximum value to the user.

Bowflex TreadClimber TC200

The new TC200 treadclimber is the top of the line model by Bowflex replacing the older TC20 model. It comes with an upgrade console that is very easy to read and has a place for your phone, beverage and even your tablet. It also comes with a free Bowflex app, numerous customizable programs, charging station and Bluetooth connectivity that enables you to track your workout goals over time.

The TC200 offers the low impact and efficient workout inherent in the design of all Treadclimbers. In addition, it is equipped with numerous customizable programs including Distance Goal, Just Walk, Interval, Calorie Goal and Time Goal to motivate you to reach your goals and avoid boredom.


  • Comes with an accurate Heart Rate Zone Indicator that allows you to track your heart rate across four discrete zones including Performance, Fat Burn, Warm-up and Cardio.
  • Has a very compact design- measuring 55 inches by 31.5 inches by 62.5 inches.
  • year manufacturers warranty for the entire tread climber plus a 100 percent satisfaction guarantee.
  • Provides a three-in-one work out motion for an efficient calorie burning exercise. This means you not only get the forward motion of the treadclimber but the fluid motion of the elliptical and the stepping of the former stair masters also.
  • It also comes with a hand grip heart rate monitor and a wireless heart rate chest strap so you stay in your fat burning zone as you walk.


  • Weighing around 217 pounds only, this machine has a very solid and stable feel
  • It has longer treadles “foot” allowing the user to position their feet where they feel comfortable
  • One is likely to burn up-to 423 calories in just half an hour with this machine which means you will see faster results in less time
  • Has a new climb indicator feature


  • Being a premium model, it is a bit expensive hence a good choice for people on a budget


Yotube Video Review: TC200

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Bowflex TreadClimber TC10

TC10 is popular because of its great features and a reasonably low price tag. The machine combines the movements and benefits of a treadmill, elliptical and stair climber, all at a convenient walking speed of about 4 miles per hour.

Best of all, you can track your progress as you exercise on the display screens which indicate – number of calories burned, distance, speed and time. It boasts a compact design occupying just 30.3 X 52.3 X 50.6 inches which mean you will not have problems finding some space for it in your home.

In addition to working out your legs, abs and cardio, this treadclimber boosts your energy level, metabolism, HDLs and bone density. Unlike normal running exercises, which cause pressure on your body structure, this machine actually reduces your risk of osteoporosis, body fat and back pain. It is also gentle on your joints.


  • It comes with strong wheels which make it easy to transport i.e. you don’t have to carry it from one room to another.
  • The machine is pretty convenient to use because you can choose how fast or slow you want to walk. You can choose within a speed range of 0.5 and 4 miles per hour.
  • The manufacturer provides a 2-year warranty cover for the entire unit.
  • You don’t have to worry about how to assemble it. It comes with a detailed manual and just in case you have difficulties following that one there is an assembly service readily available.
  • If you like sipping some water during your workout sessions, then this machine, with its cup holders, will definitely improve your journey.


  • Well-built frame capable of supporting up to 300lbs weight
  • Has a goal setting feature which tracks your progress
  • Suitable resistance variation with four functions
  • Well thought-out accessory tray and 4 separate LCD screens
  • 3-in-1 workout design to burn calories faster


  • Lacks a music entertainment feature
  • It may get noisy if operated on higher speeds

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New Bowflex Treadclimber TC100

This newly upgraded treadclimber comes with a backlit console, self-charging features, workout tracking ability and heart rate monitor. New Bowflex Treadclimber TC100 has two separate treadles with moving belts like that of a treadmill which move in an up and down motion – achieving a unique workout experience which can burn 2.5 times more calories than an ordinary treadmill. Its console is a bit more advanced and personalized since its more spacious and comes with media and cup holders.


  • Boasts a 3-in-1 design that allows the user to enjoy low-impact exercise while still burning more calories
  • Has a small footprint and compact design in addition to wheels which make it easy to transport and store
  • Two user profiles are provided making it easy to track personalized data to help the user meet their fitness goals
  • Has a roomy console with oversized cup holders, contact grip sensors, media holder and the display screen is one large screen instead of 4 small screens as seen on the TC10
  • Equipped with a rear platform, which makes it easy for you to get on the treadclimber in addition to providing a sense of safety


  • Offers a wide range of customizable options
  • Provides a media shelf and charger for entertainment
  • Compact, and easy to store
  • Easy to assemble and has a 2 year warranty


  • Despite its advanced technology, TC100 lacks built-in workouts.


Yotube Video Review: TC100

If you liked this article, you’ll also be interested in:

  • Recumbent Bike Reviews – Your Ultimate Guide
  • Nordic Track Treadmill Reviews — Now You Will Know Them All
  • Maxi Climber Review 2020 — Achieve Your Fitness Goals

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Bowflex Treadclimber TC20


TC20, just like its siblings, offers a combination of treadmill, elliptical trainer and stairclimber. However, it is a bit more advanced than its closest relative the TC10 because it has a heart rate monitor, longer treadles, more weight capacity and extra programming to make each workout session more motivating.

The machine boasts advanced Goal Oriented Coach technology which allows for highly personalized training goals for up to two users. In addition, you get 3 landmark workouts which are set to let you virtually climb the stairs inside famous structures such as the Statue of Liberty. And just to make sure your heart rate is on point, an integrated pulse monitor is provided to help you track your data conveniently.

This space efficient model has a 51 x 30.5 footprint and attached wheels, making it easy to move when necessary. It weighs about 215 pounds and its sturdy frame can accommodate a maximum weight limit of 300 pounds.


  • Boasts advanced programming technology with three modes of action that allow for 3 independent types of exercises to be undertaken which is similar to fitting 3 machines in a space of one.
  • The advanced electronic console allows one to set up a profile, set goals and even track progress.
  • It has a comfortable design including a convenient place to store your water bottles and other electronic gadgets for maximum convenience.
  • Unlike the other two machines that we have reviewed so far, the TC20 comes with an extended warranty of 3 years. TC10 and TC100 come with a 2-year warranty.
  • This is a low impact machine and it is designed to reduce pressure on joints – thanks to its low perceived exertion. This is of course in addition to a backlit LCD display that tracks speed in the range of 0.5 and 4.5 mph.


  • Comfortable design allowing for maximum convenience for the user
  • Easy to assemble, and in case of challenges one can contact an assembly team that is always on stand-by
  • Comes with an extended warranty period
  • Has more features and better quality than its lower tier siblings


  • Despite being in the same price range as high-end treadmills, it lacks an iPod port and internet connectivity.

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Bowflex Treadclimber TC3000

Bowflex TC300 treadclimber is a combination of stair steep, treadmill and elliptical. This makes it an excellent pick for people who love doing low impact cardiovascular workout and those who like to walk instead of jogging/running. It comes with 12 different settings that allow you to customize the workout to fit your needs. It also features a clear and easy to operate five panel LCD display windows so you can view your current speed, your distance, the total amount of steps you do, total time spent on the treadclimber and total amount of calories burned.


  • Measures 46 inches by 28.5 inches by 55.25 inches while weighing 300 pounds maximum capacity.
  • Three year warranty on the motor, one year on hydraulics and two years on electronics which is the best offered compared to its rivals.
  • Has a low impact design ideal for maximizing your workout. The design reduces the stress on your joints and the treads are well cushioned to make the design more absorbent.
  • Adequate space provided on the console for accessories such as a remote control, magazines etc and even water bottles.
  • Has a minimum speed of around 0.7 miles per hour and a maximum speed of 4 miles per hour.


  • Offers smooth operation and is easy to use even for beginners
  • Has a compact design that makes it a perfect option for people who are short of space in their home for exercise equipment
  • This machine is able to reduce your exercise time with its super efficient and low impact work-out
  • Makes a regular walk a bit more cardio-intensive by adding the stair climbing element


  • It is not ideal for very tall people so if you’re over 6’1, this machine is not for you

How To Choose The Best Bowflex Treadclimber

Bowflex treadclimbers comes in many different models hence choosing the best one that fits all your needs can be quite a task. For this reason, here are some things to consider to help make your choice a lot easier.

  • Budget

This might be one of the most important things to consider. Different Bowflex machine models come in different prices. While a premium model will cost you more, there are still affordable models for people on tight budget. So, if you are on a budget, you can choose to buy a second hand model or go for the lower priced models.

  • Fitness level

If you are an advanced exerciser (i.e you have been work out for quite some time), an advanced machine with higher resistance settings is the best option. On the other hand, if you are just a beginner then a basic Bowflex model could work for you as it allows one to buy upgrades and attachments as needed.

  • Space

The space available in your home to put your Bowflex machine is very important. So ensure the Bowflex machine you buy can fit where you need it. This way your Bowflex won’t end up disappointing you when it fails to fit the designated area.

Product Name Image Speed Overall Rating Details
Bowflex TreadClimber TC200 0.5 to 4.5 MPH 9 Check price
Bowflex TreadClimber TC10 0.5 to 4.0 MPH 10 Check price
New Bowflex Treadclimber TC100 0.5 to 4.0 MPH 9.5 Check price
Bowflex Treadclimber TC20 0.5 to 4.5 MPH 9 Check price
Bowflex Treadclimber TC3000 0.7 to 4.0 MPH 7.5 Check price
  • Who will be using the machine?

In case you are the only one who will be using the machine you can easily make the choices of what features you would like and those you don’t. However, if more people are going to be using it, then you should consider a more advanced model to provide adequate work-outs for everyone.

  • Effectiveness of the machine

How effective is the machine? A good Bowflex machine should be simple to use and conform to different elves to match your activity. It should also work seamlessly and round the clock to get the best results from your workout exercise.


SkinnyWithFiber.org HomFitnessGuru.com FitRated.com Treadmill-Ratings-and-Reviews.com

9.5 Total Score Competition — Which One Is the Best Among Reviewed and Why?

Although the TC10 model, TC100 model, TC20 model and TC200 Bowflex model are incredibly worth every penny, the TC3000 model beats them all. It offers an impressive array of electronics and features including 12 settings all at a great price thereby giving you value for your money compared to the rest of the Bowflex machine. Second, according to reviews and opinions, most people recommend this model and consumers are extremely happy with it.

In addition, it has better warranty for all its parts: 3-years on the motor, 2-years on electronics and 1-year on hydraulics which is why it is one of the best among all these top Bowflex machines.

Price 8.5 Comfort 9.5 Durability 10

• Unhealthy eating habits while playing football caused Tyler Licht’s weight to climb past the point of obesity.
• After deciding to lose weight before college, he committed to a more restrictive diet and started working out five days a week.
• Since then, he’s completed a dramatic 130-pound weight loss transformation.

In high school, Tyler Licht, a 19-year-old college student from Mountain Home, Arkansas, played football. His coach thought that, as a lineman, “bigger is better”—which it is, at the line of scrimmage. And Licht’s parents were both great cooks. So throughout his late teen years he slowly packed on pounds, fueled by big meals and lots of sugary soda. The extra weight left him lethargic, with frequent headaches and sickness. At his heaviest he had 312 pounds on his 5’11” frame. He was 18.

Licht wasn’t happy with himself, and as high school ended he resolved to do something. “My turning point was when I realized that college was about to start and I really didn’t want to be the ‘big guy’ any more,” he says.

Inspired by a YouTuber named ObeseToBeast, he tackled his diet and started working out. He started counting calories, restricting himself to 1700-1800 a day. “I didn’t worry too much about what I was eating macro-wise,” he says, “but cut out drinks with calories and fast food.” He hit the gym, with lifting and cardio—his earlier years of football workouts made it easy to get back into the groove. Soon he was lifting 5-6 days a week, and doing cardio 4-5 times a week.

Tyler Licht

Now, about 16 months later, he’s lost more than 130 pounds. He’s down to 180 pounds, and thanks to a program called “The Buff Dude’s Cutting Routine.” While 180 is a respectable weight for someone who’s 5’11,” he’s looking to drop another ten pounds, then work on strength and muscle mass.

Already, the response from people around him has been dramatic. Former high school teachers don’t recognize him. “Girls,” he says, “are a lot more talkative and casual around me.” And he’s healthier, too. His headaches are gone; he doesn’t have knee pain from carrying all that extra weight. He can climb stairs and generally feels more capable of physical activity.

As for advice about how to follow in his footsteps, Licht says it’s all about finding some kind of exercise—even something small and simple—that you can really dedicate yourself to doing routinely. “My biggest advice for someone starting out is to find an active activity you like doing and immerse yourself in that,” he says. Keep at it, and you too will see the gains.

Jesse Hicks Jesse Hicks is a Detroit-based writer and former features editor at The Verge who specializes in longform stories about science, health, and technology.

A fateful doctor’s appointment on July 1, 2015, provided Emily Amerson with the necessary nudge she needed to finally ditch excuses and lose some weight for good. At 301 pounds, Emily was struggling with lupus and thyroid autoimmunity, and she was having gallbladder attacks every week. “My body hurt constantly, the medications weren’t working, my blood tests were getting worse, and my weight was out of control,” she told POPSUGAR.

After reviewing test results with her doctor, Emily asked her what the next steps should be to get back on track with her health. Emily’s doctor was honestly at a loss for words. “She literally looked at me, shrugged her shoulders, and shook her head. She had no idea what else to do,” Emily recalled.

While driving home from the appointment, Emily tearfully thought about how she would care for her then-2-year-old daughter by the time she got to kindergarten. And that’s when she was struck with a divine inspiration of sorts. “It sounds crazy, but right then, with tears on my face, I felt so strongly my God, or my higher power, tell me, ‘I intended you to be well — let me show you how,'” she told us. “I don’t know how to explain it except that it was so real, so powerful, and so undeniable, I dried my face right then, put down my self-pity, and immediately walked into this process.”

“If there was something processed and packaged that I wanted, I figured out how to make the real food version of it.” ADVERTISEMENT

The first step of Emily’s incredible 138-pound weight-loss journey? Completely revamping her dietary habits. The mother of one started by eating “real, whole, local food” instead of processed goods. “If there was something processed and packaged that I wanted, I figured out how to make the real food version of it,” she told POPSUGAR before explaining how she once made homemade, organic corn tortilla chips from scratch when a sudden Mexican food craving struck. She later completely cut out processed sugar because “it had an extremely addictive response in body.”

After one year of simply eating cleaner, Emily dropped an impressive 50 pounds. Ready to take her weight loss to the next level, she joined Life Time gym in the Summer of 2016. Though Emily admitted that she didn’t stick to one specific workout or routine in order to step up her weight loss, she did immediately dive into the gym’s 60-Day Challenge program, which inspired her to try various group fitness classes and attend educational classes to learn more about nutrition. Emily noted how joining a gym where she could experiment with exercising was truly a vital component of her journey, second only to clean eating.

“An awesome gym, like mine at Life Time, can serve to motivate you and build strength, metabolism, and perseverance. It can provide encouragement to keep going, accountability, support, knowledge, and a community or like-minded fellows,” she said.

“I mix it up so I don’t get bored, but the main thing I do ‘right’ is that I move each day mindfully and with loving intention.”

Between Emily’s newfound gym habit and her steadfast healthy eating patterns, she managed to drop even more weight, losing a total of 138 pounds since when she first began two years ago. Now at 163 pounds, Emily admits that her current weekly workout routine is “surprisingly unimpressive.”

“I’ve never been the person in the gym doing the awesome workouts — you know, the ones with fire in their eyes in beast mode grunting and leaping over things. Yeah, that’s not me,” she joked. “But what my routine is is consistent.” Emily said she changes things up each day, sometimes training hard with weights and sometimes taking it easy with light cardio or yoga. “I mix it up so I don’t get bored, but the main thing I do ‘right’ is that I move each day mindfully and with loving intention.”

“I used to hate vegetables and now I absolutely LOVE my veggies! I actually get real cravings for vegetables now.”

As for her diet these days, she still sticks to real, whole food, mostly eating fresh, seasonal produce and locally grown organic foods. “I used to hate vegetables and now I absolutely LOVE my veggies! I actually get real cravings for vegetables now.” (Trust us — we were pretty shocked by this tidbit, too!) Emily added, “If you had known the old me, you would know how crazy that sentence is, but it’s true and amazing how our taste buds and brain biochemistry change as we take out the processed junk food over time.”

All in all, Emily has naturally dropped 138 pounds and went from a size 26 to 4 in pants. To date, she has participated in five of Life Time’s 60-Day Challenges, and she actually won the most recent challenge in the “women’s weight loss” category, beating out thousands of other competitors. Impressive stuff!

We asked Emily for any helpful tips or advice for others looking to similarly change their bodies, and she provided us with plenty of great suggestions. For one, she advised getting a food scale to properly measure food and keep those portions in check. She also mentioned taking progress pictures to document every step of your weight-loss journey, adding, “It’s hard to do at first, but you’ll be glad you did.”

Another unique tidbit she offered was to keep a daily journal, which Emily used to track her food plans, record her exercises, and document her thoughts each day. “I journal first thing in the morning to get my heart and intentions right before I start my day,” she said. After especially hard days, Emily does some nighttime journal writing as well to reflect on the positive parts of her day, what she could’ve done better, and what she’s thankful for. “Getting those things organized on paper stops me from trying to eat the feelings of what is actually eating me up,” she explained. “Regardless of what happens with my food, this writing is probably my very best tool because it keeps me present and honest with myself.”

“For me, my body didn’t really transform until my mind and my heart did.”

While looking back on her remarkable transformation, Emily noted how it wouldn’t have been possible without drastically altering her mindset first. “I know for me, my body didn’t really transform until my mind and my heart did,” she said. “Somehow now everything has changed in me, and I want to live in this new freedom and tell others that there’s a way out of these powerful cycles that hurt us; there is hope! I believe when you change your heart and mind, your body will follow.”

Emily wants others to understand that it’s vital to grant yourself “grace” and be “kind” to your body as you attempt to change it, treating each possible screw-up along the way as something to learn from. “If you start today and mess up today, do it again. Be patient and kind to yourself, you are worth the effort,” Emily advised. She added, “I have thrown out my old black-and-white thinking of all-or-nothing perfectionism. Now when I mess up with food, which I do, or any area of life, instead of beating myself up endlessly, I just pause and ask, ‘What’s the next right thing? What is the next right action I can take right now?'”

Image Source: Emily Amerson

This Is How 15 Real People Lost 30 Pounds

If you’re wondering how to lose 30 pounds, and which regimen is right for you, this article will help. We rounded up real-life weight loss success stories from Instagram and learned the tips and tricks that worked for them. Here are progress photos and advice from people who actually lost 30 pounds or more. Read on to find one you can identify with; you’re sure to get a motivational boost.

One thing to keep in mind is that everyone’s body is unique, which is why various weight loss strategies have a different impact on each of us. After shedding the pounds, you might notice a smaller waist or a thinner face before the fat melts away from other stubborn areas. But one thing’s for sure—losing 30 pounds or more will make a noticeable difference on pretty much anyone’s frame, no matter the starting point or the goal weight.


Keep it positive and realistic

Photo courtesy of Instagram, @sarahcroninfitmom

This busy mom keeps her weight-loss regimen positive and realistic, “I appreciate the progress I make every single day and I don’t beat myself up over the wine, cheese, sweets, and carbs that happen here and there. I also don’t spend a ton of time working out because I don’t have it.” While it’s easy to let one slip-up get you down, you’ll see more results by staying on track than allowing yourself to fall off the wagon completely.

Sarah’s weight loss philosophy is rooted in consistency, “I show up . I know this works. And I know this will never result in me completely falling off the wagon and gaining it all back. This is flexible. This is sustainable.” Being sensible about a healthy diet that’s reasonable for you, in addition to a workout you can fit in your schedule, is crucial for staying motivated and sticking with your weight loss plan.


Build up muscle

Photo courtesy of Instagram, @kati3_fit

Katie didn’t let anything stand in her way of weight loss. Her weight-loss regimen is a combination of eating healthy, drinking lots of water, and exercising at her local Planet Fitness. How did she lose 30 pounds? She used a mix of cardio and strength-training workouts, which builds muscle mass, tones the tummy, and blasts fat! If you’re weight-training, it’s important to take your measurements in addition to weighing yourself, since you might gain muscle weight while losing fat weight, your total progress might not show on the scale.


Approach it holistically

Photo courtesy of Instagram, @renee_dangelo

Renee Dangelo promotes not just dieting, but a more well-rounded approach when building successful weight-loss habits, “In 3 months, I have changed my lifestyle completely. I cut out drinking, started eating healthy, and at the gym 5 days a week. I lost 30 pounds and went down 2 pant sizes!”

While a crash diet might help you drop pounds quickly, you’ll likely gain back the weight once you settle back into eating normal food. “If you want to lose the weight and keep it off for good, target a weight loss of one to two pounds per week so you can truly see permanent, long-lasting results!” says Kristen Carlucci Haase, RDN.


Use a calorie-tracking app

Photo courtesy of Instagram, @lindsaykate527

Lindsay’s primary reason for losing over 30 pounds and getting in shape wasn’t the number on the scale, but her reproductive health. Which shows how important a healthy lifestyle is to all aspects of your well-being. She used a combination of exercise and calorie counting in her weight loss plan, “I logged all my food on an app and watched my calorie intake. I also exercised 3-4 days a week, on an elliptical.”

Using a nutrition-tracking app can make tracking calories easy. And it might be a wake-up call seeing how quickly they can add up. But it’ll feel amazing to subtract those calories from your tally after a good workout.


Embrace the struggle

Photo courtesy of Instagram, @christie_purviance

Just like everyone struggling with their weight, Christie Purviance, who lost 30 pounds, admits it’s not always a straight shot to the finish line, “Celebrate the small victories and don’t ever dwell on when you fall off the wagon. We aren’t perfect, we make mistakes, and we are all human.”

Sometimes the scale can show an extra pound since the last time you checked, but that’s perfectly fine (and normal.) While our weight can fluctuate due to many reasons, staying positive and on-track means you’re still focused on your goal. Christie emphasizes the power of positive thinking and self love. “The words and thoughts we tell ourselves are SO powerful and have such an impact on us. If I could give advice to anyone struggling like I have, I’d tell them to let it go. Move on from it. Start over. Every day is a second chance and it’s never too late. The imperfections and struggles are what make the journey so worth it,” she says.


Incorporate clean foods

Photo courtesy of Instagram, @paparazzi_85

Balance is everything! This Instagrammer lost 30 pounds by incorporating clean eating into his diet with fresh soups and salads, accompanied by protein shakes for muscle-building when he’s working out at the gym. The shakes act as great meal replacers if you’re short on time for breakfast, but be careful, not all are created equal.


Take progress photos for motivation

Photo courtesy of Instagram, @illstartagainmonday

Instagram mom Kenna keeps herself motivated by posting progress pics and capturing stats from her training sessions, “Progress has been feeling slow and the scale is moving slower but I realized it’s been a while since I’ve taken progress photos and holy cow, look at this! About 10 months, 30 pounds, more than a few hundred miles, tons of stress, a better routine, and clearer goals mark the differences between these two pictures!”


Share the journey with others

Photo courtesy of Instagram, @mamabear.aly

Aly Smith found her success through a transformation group and is now leading a group of her own, sharing stories and body confidence with others. Sometimes, it’s hard to find the motivation to hit the gym solo, or to not eat that piece of cake when no one’s watching. Whether it’s joining a group or finding a friend to keep you on track, healthy goals can be more easily attainable when you share them with others.


Eat consciously

Photo courtesy of Instagram, @marybettbratcher

Mary Bett’s ‘Gram is full of whole food picks essential for a healthy and happy bod: lots of protein, veggies, and healthy fats like almond butter. Good fats can help your body lose weight and function properly by keeping you full, maximizing metabolism, protecting against heart disease, speeding nutrients through your body, and improving your fat-soluble vitamin uptake. Even though exercise is vital, weight loss won’t happen without conscious eating.


Challenge yourself

Photo courtesy of Instagram, @vroths

Instagrammer Veronica Roths got serious about her workout, which is how she lost 30 pounds in 2 months. She joined the 60-day weight loss challenge at Lifetime Fitness—and came in 1st place! She wakes up early, squeezing in gym time at 5am, and even exercises on her birthday. When working with her trainer, she mixes it up with pilates, rowing, and weight machines. It’s this iron-woman attitude that got her the incredible weight loss results.


Do it right at home

Photo courtesy of Instagram, @paige_oxtoby

Instagrammer Paige lost 30 pounds by working out right at home, proving that a few sets of weights in the house can actually do wonders for those who don’t have the time or money to hit the gym. She also makes herself post-workout protein shakes, using Shakeology superfood protein powders, in between well-balanced, primarily plant-based meals.

Nutritionist Lisa Jubilee MS, CDN lauds the protein powder brand as well, “Any smoothie made with Shakeology powder functions as both a balanced meal and a multi-vitamin. It’s also a phenomenal post-workout muscle recovery drink. It’s my daily dose of dense nutrition.”


Or take it outside

Photo courtesy of Instagram, @grafka31

If you get easily bored at the gym, take advice from Instagrammer Kacie and hit the outdoors. While she incorporates some machines, the majority of her photos are taken outside, hiking. If you live in a place where regular hiking is possible, taking advantage of the scenery can be a fun—and distracting—way to sneak in some exercise (and also, we envy you!)


Commit for the long term

Photo courtesy of Instagram, @rie_summersR

Once you reach your goal, it doesn’t mean it’s time to cancel your gym membership. Getting in shape is a lifestyle change, not a quick fix, taking long-term dedication. This Instagrammer has maintained her fit figure for years since her 30-pound weight loss, with steady intense workouts.


Go paleo

Photo courtesy of Instagram, @laureltonesup

Laurel ate like a cavewoman and saw the pounds melt off. It’s not as crazy as it might sound. The paleo diet eliminates foods that our bodies haven’t adapted to eating, such as dairy and refined foods, focusing on what is foraged, scavenged, or caught. Weight loss following this type of diet has been proven in studies, and it apparently also worked wonders for this Instagrammer.


Mix flexibility, resistance, and cardio workouts

Photo courtesy of Instagram, @krystalsfitjourney

Krystal Bowman is another great example of how to lose 30 pounds by exercising at home. With weights and a medicine ball, she’s transformed her body in a matter of months, dropping more than 30 pounds. There’s countless waist-whittling tools you can easily add into your everyday routine, too—and you don’t even need to splurge on weights! Joseph Cintron, fitness instructor/personal trainer at Carillon Miami Beach says if you’re working out at home, a mix of flexibility, resistance, and cardio exercises is key. “These three aspects of fitness are a definite must,” he says.

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Morbidly obese student who lost half her body weight says 5st of excess skin resembles a ‘melting candle’

A morbidly obese student has lost half her body weight after being shocked into making a change to her lifestyle when her doctor told her she could go blind.

But despite her amazing progress, she says her five stone worth of excess skin resembles a ‘melting candle’ and means she will never have a healthy BMI.

Jessica Bell, 26, weighed 31 stone and was eating an entire loaf of bread every day at her heaviest.

But she realised she had to make a change when her doctor warned her that at a size 32, she could face going blind.

Jessica opted for NHS funded weight loss surgery and after being fitted with a gastric balloon and sleeve – an operation to restrict the food intake her stomach can hold – she lost a whopping 15 stone 4lbs .

But the drastic weight loss has left her with five stone worth of excess skin and she now feels like a ‘melting candle’ every time she looks in the mirror.

At her heaviest, Jessica would eat a loaf of bread every day (Image: Caters News Agency)

Jessica is now saving for her third operation as she is unable to have her excess skin removed by the NHS due to its cosmetic nature.

The health care student, from Northumberland, Newcastle, said: “My excess skin looks like the remnants of a melting candle.

“The excess skin hangs from my stomach, arms and legs, it’s everywhere.

“It makes me feel really self-conscious, and that my surgeries were for nothing as I still look big.

“I was eating a loaf of white bread every when I was at my biggest, I’ve cut it out of my diet completely now.

“I now weigh 15 stone, but I’m sure at least five stone of that is my excess skin.

Jessica is having to save up for an operation to have her excess skin removed (Image: Caters News Agency)

“Despite reaching a healthy weight, I will never have a healthy BMI because of the skin.

“I’m currently a student so I can’t afford to have it removed – and although I had two procedures through the NHS, they can’t cover this one as it’s cosmetic.”

Jessica first starting gaining weight she was just 13 and spiralled in 2010 – something that left her weighing 31 stone.

But she was too obese for weight loss surgery and was given strict instructions to lose weight.

Thankfully Jessica took their concerns seriously and dropped two and a half stone before her first weight loss surgery in October, 2014.

She added: “I had always been a bigger child, because I comfort ate. My grandparents died at a young age and I didn’t know how to cope with it, so I comfort ate.

Jessica was shocked into losing weight when she was told she could go blind (Image: Caters News Agency)

“That just carried on through my teens and early twenties, I used to eat to take the pain away, but then would feel guilty so started to guilt eat.

“I never grew out of my habits, when I was younger I used to hide food or secretly eat when I went out with friends, and when I got older I would have more freedom to eat whatever I wanted.

“However when I was told that I could go blind at a size 32, that was the first time it hit home for me, and I knew that I had to lose weight.

“I was diagnosed with intracranial hypertension which meant that, because of my weight, I had too much fluid on the brain that would have caused me to go blind if I didn’t slim down.

“So before getting my gastric balloon I lost two and a half stone to show my dedication, then the balloon allowed me to lose five stone, then I got a gastric sleeve .

Jessica dropped half her body weight after undergoing surgery on the NHS (Image: Caters News Agency)

“Thanks to my stomach shrinking, and just eating side-plate portion sizes, I was able to lose a further eight stone.”

Despite Jessica having lost over half of her body weight already, she is still striving to slim down even further to feel comfortable in her own skin.

Due to student costs and a poor credit rating, Jessica is unable to rid herself of her excess skin anytime soon.

Jessica added: “I hate my excess skin so much, it makes me feel really unattractive and like all of the work was for nothing.

“I want to be able to dress like a 26-year-old student should be able to dress, but instead even when I went away I was wearing a massive cover up t-shirt and shorts, to hide my excess skin.

“I know that I’ve lost a lot of weight, but I don’t feel as skinny as I should. Instead, I feel uncomfortable – both physically due to chaffing and mentally.”

Weight loss

Four slices of toast with lots of butter.

Two sandwiches filled with butter and meat.

Vegetables, potatoes and meat dinner – with two slices of bread.

Bread, cake bars, crisps, chocolate.

Diet now

One Weetabix with semi skimmed milk.

Small side salad.

Chicken breast, vegetables, two boiled potatoes.

For as long as I can remember, I was overweight.

One of my earliest (and most damaging) memories related to my weight happened during a doctor appointment. The doctor came in the room after the nurse took my vitals, and he asked my mom, “What are you feeding this girl?” I was so hurt. Shortly after that, my mom took me to my first Weight Watchers meeting. I was just 10 years old.

Of course, at 10, Weight Watchers (now rebranded as WW) didn’t stick, and so dealing with my weight didn’t get easier. In high school, I continued to struggle, especially after the death of my grandmother. I started relying on food to give me comfort after that—mainly greasy, carb-y foods—and by my freshman year of college, I weighed more than 250 pounds.

My turning point came at 22 years old, when my primary care doctor told me I was morbidly obese.

I had recently had labs done, and my doctor walked into the room with my results. She had tears in her eyes and began listing all of my health issues: high blood pressure, borderline diabetes, morbid obesity, anxiety, and depression.

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She was clearly concerned for me and asked what she could do to help me finally lose weight. “You have your whole life ahead of you and I want you to be happy,” I remember her saying. But she was right: I was basically immobile.

That was all it took. After feeling so hopeless for so long, I had an advocate that wasn’t a family member tell me I was worth it, and that losing the weight would be worth it.

The next day I signed up for WW for my second time.

I chose to go back on WW because I knew the program and it felt comfortable and familiar. I also liked that I didn’t have to cut any certain foods out of my diet (it works on a points-based system, which doesn’t exclude any foods).

At first, I followed the WW plan exactly. I weighed, measured, and tracked all of my food on the points system. It made me realize my struggles with eating were mainly with portion sizing and the types of foods I was eating (mainly highly-processed refined carbs, not the whole grains, veggies, and lean proteins I switched to).

Eight years later, my eating has evolved. I’m less focused on counting every single point now, and am instead focusing on whole foods that fuel my body. I also meal prep now, and when I do not have time to meal prep I get pre-packed, pre-cooked, healthy meals from a company called Fittingly Delicious. All their meals include nutrition labels so I can still track with my WW app, and they’re super convenient for my busy schedule!

Here’s what I eat in a typical day:

  • Breakfast: egg whites with spinach and Bulletproof coffee
  • Lunch: ground turkey and asparagus with avocado
  • Snacks: rice cake with peanut butter
  • Dinner: chicken and broccoli with avocado
  • Dessert: half-cup frozen berries

When I first started my weight-loss journey, I could barely walk because of my health issues.

But, after I had lost some weight, I decided to get up and out. When a Pure Barre studio opened in my neighborhood four years ago, I began going every day. I loved the group workout setting and also the low-impact workouts.

Two years later, once I felt like I wanted to take my workouts up a notch, I signed up for Orange Theory Fitness. I loved the intensity and also the fast pace. In January 2019, I hired a personal trainer who is also my life coach and accountability coach. I train with him three days a week and walk twice a day.

Working out now isn’t just about the physical, although I am stronger and more fit than I have been in my entire life; it is also so much about the mental piece of it for me. Although the new set of abs I have now are definitely added bonuses!

Over the past eight years, I’ve lost 80 pounds on WW.

The flexibility of the program is what has kept me on track all these years. I have never felt deprived or restricted. I can go out with friends and not be worried that I can’t have a certain food or have a glass of wine.

WW Freestyle is a lifestyle, not a diet. Before losing the weight, I was sedentary. I never wanted to go out or try on new clothes or meet new people. Now, I love to do all of those things. I honestly feel like I have an entirely new life and I try to live my best life everyday and be the best version of myself.

Weight loss through walking success stories

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