Motivation for 300-Pound Women for Losing Weight

Yes, you can do it–lose over 150 pounds if you’re 300 pounds or more–without risky surgery, starving yourself or hating on yourself.

Women 300+ pounds must have the right amount of support and encouragement so that they can stay motivated.

Otherwise, their chances of getting where they want to be might grow dim. As a former certified personal trainer I have worked with obese clients.

This state of being significantly out of shape didn’t occur overnight. It took a while for them to get over 300 pounds.

Many of them have tried to lose weight and ended up only gaining more because they got depressed and turned to food for comfort.

Obese Women Must Stay Motivated by Visualizing Success

Success must be visualized if it is to be obtained: conceive, believe and you will achieve.

Challenges and obstacles come and knock people off their goals all the time.

For the woman over 300 pounds, the ability to visualize their endpoint can be lifesaving.

This is not just engaging in idle daydreaming or making wishes to be thinner!

This is a set strategy, a ritual that must be followed every day and throughout the day.

It means that she should see what she wants to look like and focusing on the point that getting there means being serious about each and every step.

Women Over 300 Pounds Need Fast Results

Most experts talk about how rapid weight loss is unhealthy and not recommended, but women who are more than 300 pounds can easily get discouraged if they don’t start to see some improvements soon.

/Creativa Images

This means they have to be pushed and made to work very hard. Their progress must be monitored on a weekly, not daily or monthly basis.

The toughness of the exercise and dieting regime not only expedite results, but helps show women what they are actually capable of doing.

Success can come for anyone. These simple tips can do much to keep a woman who is over 300 pounds motivated.

And here’s the final tip to get and stay motivated:

  • Focus on what your body can DO.
  • Focus on how it FEELS.
  • Focus on how your performance starts improving and how you feel more energetic and less achy as the weeks into your exercise program progress.

It is said that it’s just as difficult to lose 10 pounds as it is 150 pounds. So if you’re a 300+ pound woman, look at this way:

It’s just as easy to lose 150 pounds as it is to lose 10! Both cases require lifelong commitment.

Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
Top image: / Dmitri Ma

Name: Vanessa Baldwin

Age: 37

Residence: Skokie, IL

Job: Operations director for the Archdiocese of Chicago

Family status: Divorced, raising a 17-year-old daughter

Peak weight: 226 pounds

Current weight: 143 pounds

Height: 5 feet 6.5 inches

When Vanessa Baldwin left her home country of Peru and came to Missouri for college, she picked up on a traditional American custom — the freshman 15. But she didn’t stop there — she continued to gain weight.

As the years passed her weight bounced around. “I would try different exercises or diets — the latest trends like Atkins, the cabbage soup diet, juicing, cleanses, fasting. I tried everything,” she says. Her weight would drop with these attempts, only to rebound as high or higher afterwards.

She reached a low point in 2017. A small foot injury gave her an excuse to stop the exercising she was doing, and she indulged in what she calls “majorly unhealthy foods.” She says, “I was eating fast food more than once a day, and having a chocolate bar before bed.”

“My unhealthy lifestyle turned into a vicious cycle. When I started eating unhealthily, I started gaining the weight. Unhealthy food tastes great — I enjoyed eating it,” she says. Her knees hurt, she would be out of breath climbing a flight of stairs, and she started feeling unhappy. For comfort, she turned to — you guessed it — food.

She took to hiding at home, eating, watching movies and avoiding her friends. “I lost friendships. I wouldn’t go out anymore. I changed,” she says.

Her weight peaked at 226 pounds. And it was affecting her health, too. She had stopped getting her period due to a hormonal imbalance. Her cholesterol levels were high, and she was prediabetic. She was taking four pills daily to control these conditions, and the medication upset her stomach.


Her brother Arturo Gutierrez noticed the change. As an instructor at Shred415, he thought she would love their workout program if she tried it. For Christmas 2017 he gave her a pass for one month of unlimited classes, and she decided to give it a shot.

The Shred415 workout consists of four 15-minute segments that alternate between cardio work on the treadmill and strength training on the floor, using dumbbells, resistance bands, or body weight. A trainer guides the workouts for up to 30 class members. “It’s like having a personal trainer in a group setting,” Baldwin explains.

At first, she admits she found it overwhelming. “Everybody there is super-friendly, but it was still very intimidating. Going into class was intense. For the first couple of minutes on the treadmill I wanted to leave. I would look in the mirror and get mad at myself for getting to that point. I could barely walk or breathe. I was mad. I was frustrated. I wanted to cry. I wanted to leave. My brother came to that class with me and stayed right next to me the whole time. He pushed me through it, but my first few thoughts were frustration, anger and sadness.”

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Even though the first few weeks were tough, she says she could see improvement after every class. “I could jog a little longer, do the floor exercises with better form, lift more weight with different dumbbells. You see progress class by class,” she says. And she enjoyed spending time there. “It’s a cool atmosphere — it’s almost like a nightclub. It’s dark, the music is pumping, and you’re there working out,” she says.


Baldwin knew that if she kept up her unhealthy eating habits, exercise alone wouldn’t be enough for her to see results. So she started logging everything she ate. “That’s something I had never done before,” she says. Once she saw what she was putting into her body she created her own diet.

“I researched what was normal for my age and gender and for how much weight I wanted to lose,” she says. She wanted higher protein to help her build muscle, lower carbs, and low fat, knowing that she needs a little bit of healthy fat in her diet.

She felt as though she could lose weight safely by limiting herself to 1,200 calories a day. “I was very strict for a while, but now I feel like I can reward myself a little bit every week or two,” she says.

She found that tracking her calories helped her stick with her plan. “Counting make it so much easier,” she says. “It helped when I was on a strict diet, but it also helped when I had to deviate. Life happens — there are birthdays and work activities. Even at restaurants, I could say, ‘OK, I’ve had this much already. How much can I have for the rest of the day?’”


“Once my weight started coming off, looking at myself in the mirror made me happy. My personality started coming back and my health started coming back,” she says. Her period restarted and she could stop taking medication. Now, her cholesterol levels are normal and she is no longer insulin resistant.

She feels confident that other people who want to lose weight can be as successful as she has been. “If you eat well and put the workouts in and you’re patient enough and committed, it will happen. That is something I didn’t do before — I wanted quick results. If I didn’t see results in a couple of weeks I wanted to give up,” she says.

Baldwin is such a big fan of the Shred415 program that she recently started working there as an instructor, and her daughter has joined her working there as well. “It’s a dream come true. If you told me that heavy girl who never got on the treadmill would be an instructor, I wouldn’t believe it,” she says. “Now I get the chance to help motivate people to change their lives.”

Vanessa Baldwin, after losing 82 poundsCourtesy of Vanessa Baldwin


Breakfast: Four hardboiled eggs whites and one yolk, an apple, coffee either black or with a little cream

Midmorning snack: Chick peas roasted in the oven with coconut oil, salt and pepper. “They’re great — I feel like I’m eating chips and the fiber keeps me full,” she says.

Lunch: Grilled chicken breast with salt and pepper and a green vegetable like broccoli or asparagus

Afternoon snack: Almonds or a protein bar or shake

Dinner: Lean meat like chicken or fish with vegetables

Vanessa drinks a lot of water during the day and stays away from soda and juice.


“I thought her story was amazing,” says Samantha Cassetty, R.D., a New York City-based nutritionist. “She started with exercise — for someone who is overweight that can be very difficult. I’ve heard from clients that they don’t want to put themselves in that position. They feel awkward and out of shape, and it hurts.”

Cassetty notes that a workout like Baldwin’s, that switches between activities, can feel more fun and make the time pass more quickly.

She gives Baldwin high marks for her dietary changes. “She had so much experience with dieting, and I think that with that experience she recognized that she wanted to do something more sustainable,” she says. “She has developed all sorts of healthy habits and seen real results.”

She also credits Baldwin with losing weight as a way of caring for herself. “It can be an act of self-compassion, self-love and self-respect to lose weight in a healthy way,” she says. “She transformed her life by focusing on herself.”

Cassetty shares tips people can borrow from Baldwin:

  • Eat a satisfying breakfast with protein, fiber, and produce.
  • Don’t sacrifice small pleasures — have a little cream in your coffee if that’s what you like.
  • Find satisfying but healthier food substitutions, like Baldwin’s roasted chick peas instead of chips.
  • Have some produce at every meal.
  • Combine protein with produce. “That winning combination helps combat hunger and keep you sustained,” Cassetty says.
  • Stay away from liquid calories.


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Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Last fall, Adam Garner, 32, hit a low point. He went grocery shopping at his local Walmart in Portage, Indiana and was sweating buckets just walking around the store.

Garner, a stay-at-home dad, weighed 488 pounds and his back was killing him. As he approached the checkout line, a customer stared at him and smirked.

“He was judging the fat guy in the checkout line,” Garner recounted. “I realized I was just watching life go by. My kids were growing up and I couldn’t do anything with them.”

Adam Garner, at eight months after starting on his weight-loss journey.

Garner had tried every quick-fix diet scheme out there from patches to weight-loss pills, but none of it helped him keep the weight off long term. He was depressed and spent most of the day sitting on the couch.

This time around, he decided to change his life by simply eating healthy foods and exercising more. In the last year, Garner has lost over 200 pounds and turned his life around. Here are the seven steps he took to make it happen.

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1. Start a walking habit.

“My church had started a couch-to-5K program, so I started walking with them,” Garner explained. “At first, I could only walk to the stop sign while they ran around the block. I kept at it — I started walking three times a week and my wife joined me.”

2. Find a group to hold you accountable.

Thanks to the couch-to-5K group, by Christmas 2015, Garner had lost 60 pounds and his back finally stopped hurting.

Garner also joined a Beachbody program that taught him how to eat healthfully — and how to do it on your own.

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3. Establish a fitness routine that’s fun.

When Garner first started his weight-loss journey, he tried a fitness DVD and could only do it for a minute before plopping back down on the couch. After he’d lost 60 pounds, as a Christmas present to himself, he bought a dance workout DVD by Shaun T.

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“It sounded like fun and it was — I had a blast doing the workouts,” Garner said. “I started doing them in my living room with my wife and kids. I even brought the DVD to my church and led a group workout.”

The DVDs are short and effective — you learn a dance routine in roughly 40 minutes and then actually perform the routine for the final three or four minutes. Garner and his family have kept up with these dance workouts — today, they’re tackling a country line dancing DVD.

4. Change your diet.

“Before, I used to make premade meals, a lot of frozen stuff. Lots of carbs and potatoes,” Garner said. “Today, we do a lot of steamed veggies, whole foods and lean meats. I even started making my own spaghetti sauce from scratch!”

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Garner typically eats the same thing for breakfast and lunch, but has fun experimenting with new recipes for dinner.

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5. Set small goals.

Today, Garner is down 200 pounds!

“I set three-week challenges for myself and focused on accomplishing one goal at a time,” Garner explained. “I started with wanting to lose 15 pounds, and once I crushed that goal, I’d set another one.”

If you become fixated on the scale, a better way to measure your success is by clothing size or measuring your waist or circumference of your arms and legs to track your progress.

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6. Realize that you have to put the work in.

“There’s no magic pill, you need to change your lifestyle and the way you approach food,” Garner advised.

7. You have to motivate yourself.

Garner had a rocky start to his weight-loss journey and was getting flack from his family about the food he was making, but eventually his wife joined him in his efforts. Today, she’s lost 77 pounds!

Garner’s wife started working and eating healthy with him, and today she’s lost 77 pounds!

Garner’s advice for others trying to lose weight: “Take it one day at a time. And remember that any movement is better than sitting on the couch!”

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This summer, Garner and his family took a vacation that he never imagined he could before, because of his size. They visited Washington, DC, Philadelphia and New York City, and spent the days walking around to all of the sites — in DC, the family walked 14 miles!

The couple crossing the finish life at their first 5K race.

Just this month, Garner and his wife completed their first 5K race!

Anthony is a 30 year old application developer out of Raleigh, NC, and one of the most amazing transformations I’ve ever seen. He dropped 210 pounds in one year as part of the Nerd Fitness Rebellion, and documented the entire process along the way!

I’ve been watching Anthony since he first shared his journey with me months ago, WAITING for the day to finally share it with you.

Let’s meet Anthony! He describes his old self as an “elite” gamer as depicted by South Park (NSFW language…obviously). Anthony used video games (specifically World of Warcraft) to retreat from the world:

I would get up in the morning and put back two bowls of cereal and an easy 12 -14 ounces of coffee loaded with sugar and milk or creamer and begin my day of gaming.

Whenever I would get hungry I would snack on chips of some form. Lunch and dinner were frozen foods or takeout. I would continue to play video games until I had to go to work, and then until 3 in the morning after I get home. If I did not work I would play games straight through the day. And to top all of that off I could easily crush a 12 pack of soda a day, MT. Dew, Dr.Pepper, and Orange Crush were my poison.

Video games and our favorite sci-fi and fantasy series have the ability to inspire us to explore new things and push our limits. Unfortunately, many of us, myself included, have used these awesome nerdy resources to withdraw from leveling up in real life (leaving us happy and unproductive).

But one day, Anthony realized that he needed to do something more than level up his World of Warcraft character – he needed to level up his real life too.

Today Anthony’s life is completely changed – he’s no longer living someone else’s life, but has used his nerdy powers to write his own epic story.

Let’s take a look at how he did it.

Humble Beginnings

Anthony started his journey last July, exactly one year ago.

One year ago, Anthony weighed in at 450 lbs. He had tried in the past to get healthy, but never attacked the problem head on. He never had a plan, so never took serious action. He knew this time had to be different.

After lurking around Nerd Fitness for about six months, Anthony decided that enough was enough, and the timing was right to get started. I know we have a LOT of readers who hang out for months before finally “jumping in” – you’re not alone.

So he made an investment in himself – he started with the Rebel Fitness Guide (now the new Nerd Fitness Academy) and never looked back.

When Anthony first emailed me, he was down to size 50 jeans (down from 60) and down to a 3-4 xl shirt (from 6 xl).

But he didn’t stop there. Over the course of the next year Anthony left the newbie zone and today he’s moving towards those big end-game bosses.

Let’s hear from Anthony!

Anthony’s Story

Steve: Was there a specific moment when you decided to make a change? What inspired you to get started?

I have been obese as long as I can remember, and while I was not happy with it, I just did not have the motivation to fix it…I was a high school dropout with no life aspirations.

Over the past 4 years during school I kept saying I was going to eventually lose the weight and one day last summer I just snapped and decided I had had enough. My clothes (6x shirt and 60 jeans) were starting to not fit anymore and I went on a date which ended badly because of my weight. At this point I was a 7 month lurker on Reddit/ProgressPics and NerdFitness (which I believe I found through Reddit).

I was truly inspired by Joe’s story and a combination of everything above lead me to make a life changing decision to no longer be the man I was. I dove right in, bought your Fitness and Strength Training guides and on July 25th, and started making changes.

Steve: So, what’s a typical day like now?

I wake up around 7 and eat breakfast (3 eggs, 2 pieces of Low Sodium Bacon, 2 pieces of sausage, and a orange or Banana with a glass of water). Then I work from 9-5.

Throughout the workday I will have a couple cups of black coffee. An average lunch every day is about 8 ounces of boneless skinless chicken breast, baked and covered in Franks Red Hot sauce, with about 3 cups of frozen California blend veggies.

I do my work outs after work, then go home and eat the same thing for dinner but sometimes I will add in a sweet potatoes with a little cinnamon.

Steve: That’s quite the change. What about exercise?

I started out working out in my car port using the Nerd Fitness Guide, I picked up all of the tools I needed (a pair of adjustable weights, a mat, exercise ball, resistance bands) from amazon.

From the start I did 3 days strength (M-W-F) and 3 days of running (T-TH-S). This is still the same today, but instead of working out at home on my own, I work out in the gym

Steve: Three days of running on top of strength training is a lot. Did you start small?

I started out walk/jogging for 30 minutes and about six months later I began doing the 3 mile loop around campus (my first times around were about 45- minutes). Now I make the loop in about 33 minutes on a good day.

This week I begin my half marathon training and I am running more and more miles each day until the race in October.

Steve: Congratulations brother! Next step: how have you fueled this epic progress? Healthy eating? Paleo?

You convinced me from the start that Paleo was the way to go, and I have been about 95% Paleo (got to have that occasional Ale and or cheat night). What made the most since to me is since the dawn of humanity we have ate one way and it has only been the past 100 years that we started eating like we do today. My meals have been pretty consistently the same every day and I love it, I see food as a fuel not a pleasure!

Steve: You seem like you made some pretty serious changes, what was the toughest one?

Everything haha, but really I would say getting out and being active but the more active I become the easier it is to remain active.

Steve: How did you track your progress? How often did you weigh yourself? Did you take any other measurements?

I did not weigh myself from the beginning until I received a Fitbit scale for Christmas because I knew I was over 450 (last time I was on a scale in 2012 I was at 450 and had only gotten bigger judging from the fit of my clothes).

I have been taking a front and profile pictures on the 25th of every month and I tracked everything in the excel sheet that with your guides (workouts and diet). Now I use My Fitness pal for nutrition tracking and Nike Run for running (oh, BIG shutout for Zombies Run!, that app has made running fun for me!!).

Now I just do my monthly weigh in on the 25th of each month and send you the update!

Steve: What was the MOST important change you made that helped you succeed?

Tracking all of my nutrition intake which in turn affected portion control. I went from easily over 4000 calories a day to about 1400 for the longest time. Now I range from about 1400 – 2200 depending on the day.

Steve: So who made up your accountability team?

Everybody! My friends and family all know about what I have been doing and whenever I post anything about it on Facebook they cheer me on. I made a post on Reddit/progressPics for Christmas and received really good feedback. Heck I even tell strangers I just met about my change and love the reaction when I tell them I have lost over 180 pounds since July!

Steve: Have you tried and failed to get healthy before in the past? What made this time different?

Never seriously. One time I half ass attempted to work out which lasted like a week. I think the biggest thing that made this time different was research and an action plan. Before I started I knew exactly what I was going to do and how I was going to do it from nutrition to work out!

Steve: What would you tell somebody in your situation right now to help them? Somebody who’s tried and failed but ready to try again?

Make sure this is something you truly want and that the alternative (being unhealthy) is just not an option.

Understand what it is you want and make sure you have a concrete plan to get there. That is half the battle; the other half is all mental: pat yourself on the back every day and be proud of the changes you made. Right now when I go a month without any change in the pounds I just look back at all of the previous months and tell myself how amazing I am for what I have done.

This keeps me motivated and pushes me on!

Steve: So man, what’s next?

My goal is still somewhere around 200 pounds and as I get closer to that goal I am hoping to build more strength.

I will need to build up my plan for exactly what I want to do as far as my workouts (right now I am thinking of getting the gear I need and start the Tough Mudder workouts). I will continue to eat right and workout as I start the next chapter of my life.

Sometime next year I plan on starting some form of martial arts training for fun, I am thinking jiu jitsu.

Steve: What are you excited to do now that you weren’t physically able to do before? Any activities in particular?

I started handstand training last week which I have NEVER been able to do, so that is pretty amazing!

Steve: Because you lost such a dramatic amount of weight in such a short amount of time, understandably you have some loose skin (which seems to be tightening up with each month!) – does it bother you or is it just kind of something that comes with the territory?

From the start I told my buddy Tom that I would rather deal with loose skin than the fat that was there, so in a sense it just comes with the territory. Right now it is really bad in the underarms and thigh and chest. I have been doing some research and bought some St. Ives Collagen Elastin (about 5 bucks at WalMart) and use it every night before bed. I think this lotion along with continued strength training will be the key to tightening up.

Eventually (a few years down the road) once I get my body where I want if the skin is too bad I MIGHT consider the surgery, but that is a big MAYBE!

Steve: What would you say to somebody who is worried about the loose skin should they lose a lot of weight quickly? We have a lot of readers that are really big and this is definitely an issue that most other sites won’t talk about!

It does bother me a little but you know what, it’s a good problem to have given the alternative. I say just go for it and worry about the skin in the future once you are where you want to be weight and body fat % wise. It can be disturbing but its ok, it’s a battle scar that you can show off! You should definitely try strength training and not just 100% cardio, eat lots of veggies and check out that St. Ives and Palmers Cocoa Butter.

Steve: I know you’ve transformed TREMENDOUSLY on the outside – what has that done for your confidence?

Yeah so I am no longer the same person on the inside or outside. Growing up obese always caused me to have extremely low confidence to the point were I would not talk to the ladies. Now that I am within 40 pounds of my goal and really liking the way I look and feel my confidence is through the roof.

It is much easier for me to put myself out there now, not just with the ladies but with people in general. Sometimes I will catch the ladies checking me out and it just makes me swell up with confidence.

Steve: Judging by the smiles in your photos you’re just a happy dude now – has that changed how others have treated you? How you treat yourself?

I treat my self completely different. For example I no longer think down or bad about my self. I am extremely happy with who I am and what I have accomplished over this past year and I am even more excited about the next year.

I am signing up for Taekwondo within the next couple weeks as the beginning of my trying new things. People treat me completely different also, its crazy how differently people treat you, but I think that it also depends on how you treat yourself, I imagine that if you have high confidence and treat yourself well then that radiates off and people will also treat you well.

Steve: Onto the Nerdy Stuff: Star Wars or Lord of the Rings?

Hmm Star Trek! HAHA but no seriously May the Force be with you!

Steve: I really do need to include Star Trek as an option :). Okay, favorite video game (series) of all time? What about other any nerdy passions or pursuits?

For video games, anything by Blizzard. I have been playing their games (Warcraft and Diablo) for the past 14+ years. I love to read, Robert Jordan’s The Wheel of Time is my favorite series. I am also looking to get into Cosplay (already planning out the 11th Doctor for Halloween).

Steve: If you could have any superpower in the world, what would it be, and why?

Telepathic powers, because with any other power you are limited, but with the power to unlock your mind you are limitless. Think Professor-X and Yoda, two of the most badass dudes In the Universe and vastly intelligent, both have Telepathic powers.

Why Anthony Was Successful

Anthony has one of the most dramatic success stories I have EVER seen. It’s clear that he found a path that worked and changes that are sticking.

Let’s take a look at how he did it.

Anthony wasn’t afraid to change his diet – Anthony didn’t just recognize that diet was 90% of the battle, he unleashed a blitzkrieg. He started by going 95% Paleo – a change which helped him get with his portion control. But he didn’t stop there. In addition to shifting what he ate, he also ate less, a lot less. He moved from over 4,000 calories from to 2200 and under.

One big reason we recommend Paleo? It’s a lot easier to eat less and feel satisfied and full when eating whole Paleo foods compared to McDonalds, pasta, or cake!

He took pictures – The scale can lie, but consistent picture taking tells the full story. As evidenced by the ridiculous amount of photos above, Anthony wasn’t afraid to make sure he was staying on target. In fact, he made this a regular thing – the 25th of each month. His photos served both as a measuring stick and a reminder. If something was off and he wasn’t improving, it became immediately clear. Just knowing you have a picture coming up can help you follow through. After all, knowing you have to take a picture next Monday makes it that much harder to reach for that donut!

Anthony didn’t weigh himself obsessively or take pictures every day. Instead he took monthly pictures and understood progress takes time. He knew he didn’t fall into his bad habits overnight, and it would take a serious investment to see progress.

He was a man with a plan – Some people find success by gradually getting their feet wet with exercise, testing the waters to see what sticks and what doesn’t. Anthony was the opposite. After failing in the past without an a game plan, he knew this time needed to be different. He attributes this change to the biggest thing that made this time different:

I think the biggest thing that made this time different was research and an action plan. Before I started I knew exactly what I was going to do and how I was going to do it from nutrition to work out!

Are you wandering around the gym without a plan? Or telling yourself you need to “eat better” without a meal plan or recipes? Maybe your goal is to “run more”?

Try one of our many free workouts. If you’re looking for something more comprehensive, we’d love to have you in the newly revamped Academy.

He made sure he was leveling up – Anthony didn’t get lucky – he didn’t leave anything to chance. He made SURE he was leveling up by tracking his workouts just as fastidiously as his photo progress.

Anthony used multiple apps to stay on track – but the most crucial factor was his focus on keeping his workout numbers moving in the right direction. He didn’t stay happy with 1 mile. He said “I want more!” to 3 miles. Now he’s training for a half marathon.

He trained to be Antifragile – Anthony didn’t purely strength train nor did he simply run. He realized that a balance of a strong and conditioned body would be a balanced and effective route. It doesn’t surprise me that Anthony is one of the most epic stories we’ve had: his training turned him antifragile. He was never derailed due to an injury – he built a body that is always ready to tackle the next challenge.

Live your own epic quest

Anthony is proof that you can become the best version of yourself if you are willing to invest in yourself.

A quick note from me:

Anthony’s weight loss and transformation is dramatic and not typical, but not out of reach for people. I know many people might wonder, “is it healthy to lose that much weight so quickly?” In my humble opinion, I believe that it YES, it was healthy for Anthony. He drastically altered his diet, started strength training and walking, and stayed consistent with this plan for ONE year. There were no supplements, unhealthy starvation techniques, pills. Just education, dedication, and support.

Also, as Anthony started out at over 450 pounds, he had a LOT of weight to lose. It’s typically considered safe to lose 1% per week – so for someone of Anthony’s size, that would be a much higher number than for someone who weighs 180 pounds. My advice: don’t worry about the amount of weight lost. Focus instead on sustainable changes every day, put your faith in the process, and your weight will take care of itself.

Lastly, I’m really proud of Anthony for his attitude on his loose skin. I know we have a lot of rebels who are concerned about this, but I agree with Anthony: loose skin is a fantastic problem to have compared to remaining severely overweight and headed towards an early grave. Loose skin and stretch marks are battle scars to be proud of. Evidence that you came out out the other side and won!

Anthony is a reminder that a healthy life is a wonderful thing, but that a healthy life must be EARNED.

And yes, it’s worth it.

It may not be easy, but we’re all in this together. Over 200,000 nerds to lean on. And today, one nerd to learn from.

What questions do you have for Anthony?

I‘m sure he’d love it if you just left a simple “WAY TO GO DUDE!” comment. He’s so excited and proud to share this story, and so are we.

So, who’s going to be the next Nerd Fitness success story?


PS: These are my favorite articles to put together, and this is why we do what we do at Nerd Fitness – Anthony saved his own life by putting our words and advice into action.

If you’re somebody who needs specific help getting started and staying motivated too, I’d be honored if you checked out the Nerd Fitness Academy. Full workout plans, a questing and boss-battle system so you know exactly when to level up your workouts, a nutritional leveling system, and the most supportive community on the internet.

What Does It Take to Lose 200 Pounds?

A patient in a Manhattan oncologist’s office was scheduling a follow-up appointment when she realized that she hadn’t seen a familiar face behind the desk. “Where’s that really fat girl who works here?” the tactless woman asked—which was heard by the “really fat girl,” Laura Prescod, standing only a few feet away and unrecognizable after having lost more than 200 pounds. Her reaction was resignation—just as it had been to a kind of invisibility in the world when she was obese. “People can be cruel and insensitive,” she says, remarkably free of bitterness. “Weight is truly the last accepted prejudice.” Considering the high failure rate of dieting, Prescod’s success may have less to do with what she ate, or didn’t eat, than the fact that her weight loss was a team effort. She had not only a doctor and nutritionist to guide her but two office colleagues whose attitude about weight loss was: It takes a village. Obesity has been a lifelong issue for Prescod. She was raised in the housing projects of Queens, New York, in a family where food equaled love and where cultural traditions—Southern on her mother’s side, West Indian on her father’s—meant that meals were usually deep-fried, starchy, and served in volume. While still in grade school, she became so large she could only fit into men’s shirts. (“One day I came home in tears because my teacher was wearing the same shirt,” she remembers.) In high school, she fasted on diet sodas for a month and lost 30 pounds, but she regained all the weight after she started to eat again. Relatives would poke her in the stomach at family gatherings, and at 16, when she attended her mother’s funeral, an aunt told her she should be wearing a girdle. But despite such humiliation, she felt the weight was a layer of protection. “I’d built a brick wall,” she says. “If I didn’t let you through that barrier, you wouldn’t hurt me. I used the weight as an excuse not to compete, not to be accepted, and in some ways to stay a child.”
With the help of a good scholarship, Prescod graduated from Vassar College, but she put aside her aspirations for medical school when she was unable to get a job in a lab to earn tuition. (Although she was well-qualified, she was keenly aware of the expressions on her interviewers’ faces once they saw her in person, finally giving up after 10 tries.) Eventually, she landed the job she’s now had for 20 years, running an oncologist’s office, and ironically, while working in healthcare, managed to neglect her own health. No matter what diet she tried—cabbage soup, protein shakes, smaller plates—the weight crept upward on her 5’7″ frame, topping out at 409 pounds. And it circumscribed her life. She stopped driving because she could no longer fit behind a steering wheel. She barely made it through subway turnstiles, finding it easier to use the gate that’s designated for large equipment. Her fatigue was so persistent, she often spent weekends in bed, and on frigid winter days, she stayed home from work, afraid that her painful knees might give way on icy sidewalks. She saved enough money for a time-share in Florida, but when she went on vacation (her first plane ride), she had to book two seats and ask the flight attendant for a seat-belt extender. Laura’s Daily Plan

  • 4 a.m. Half hour on the exercise bike or working out to an exercise video.
  • 5:30 a.m. Breakfast—bowl of fiber-rich dry cereal or oatmeal, with flaxseeds, fresh fruit, and light soy milk; cup of coffee with skim milk.
  • 6 a.m. Walk to the train station rather than using jitney. Wear a pedometer, trying to tally 10,000 steps a day.
  • 9 a.m. Snack—soy protein powder mixed with light soy milk and a cup of black coffee.
  • 12 p.m. Lunch—if brought from home, 6 ounces of lean protein such as chicken, fish, or tofu with steamed vegetables; if ordered in, turkey burger (no roll) and salad with low-fat dressing.
  • 4 p.m. Snack—one cup of low-fat yogurt or cottage cheese with apple or other fresh fruit bought from the stand on the street corner.
  • 6 p.m. Shop at the health food market on the way home from work. If a food craving hits, wait 15 minutes—chances are it will subside.
  • 7:30 p.m. While making dinner, have a Wasa cracker with nut butter to avoid nibbling. Dinner is soup prepared on the weekend or perhaps rotisserie chicken, skin removed, bought at the market and added to salad with vegetables such as carrots and broccoli. Dessert is fruit salad.
    Drink 2 liters of water throughout the day. On weekends, get an extra half hour of exercise and perhaps have an occasional glass of wine.

Elijah Earnheart stands over 6 feet tall and weighs almost 300 pounds, comparable in size to players in high school or college. (

A 12-year-old football player in Texas was told by his Pee Wee football league that he is too big to play with boys his age.

Elijah Earnheart stands more than 6 feet tall and weighs almost 300 pounds, comparable in size to players in high school or college. The president of the league says the rule states that any seventh-grader exceeding 135 pounds is barred and must play in the school league.

Dallas News |

“I had, I don’t know how many kids coming to me yesterday say, ‘Is he playing against us?'” said Ronnie Henderson, the president of the Mesquite Pee Wee Football Association.

Earnheart’s coach, Marc Wright, is protesting the league’s decision and says there are seventh-graders over the weight limit allowed to take the field. He says the rule states that any player over 135 pounds wears an ‘X’ on his helmet and is limited to playing on either the offensive or defensive lines.

Henderson says he’d investigate the coach’s allegations about other seventh-graders over the weight limit, but insists that “rules are rules.”

“We hate it,” he said. “I don’t like it for the kid or the parents.”

Earnheart’s mother, Cindy Earnheart, has been contesting the ruling and plans to protest with painted signs and shirts that say, “Let Elijah Play.”

“For him to come home and just cry and go to his room and say, ‘I give up.’ I’m not going to let him give up. This is his dream. This is what he wants to do. And I’m going to make it happen,” she said.

Earnheart had been practicing with the team for three weeks and was apparently told the news on Sunday at a pre-season weigh in. Henderson, the league’s president, said if Earnheart was in sixth grade he’d be able to play, but seventh-graders over the weight limit must play in a school league.

“I don’t want to play in school right now because it’s people that’s had experience and I want to get some experience first and then start playing,” he said. “I just want to play because my teammates are my friends. I know them. I don’t want to go play for somebody else I don’t know.”

He called his wife, Irene, and said, “This is it. It changes right now.” When he returned home his wife and two daughters met him in the driveway, crying and hugging him. “It was like something straight out of a Hallmark movie,” he says.

His motivation lasted three days.

After a high-stress day at work, he bought a half gallon of ice cream on the way home. “I did what I had done my entire life. I turned to food. After that doctor’s visit and the emotional reunion declaring that it starts right now, three days later I was on the couch with the ice cream. Irene and the girls walked in and found me doing that and there were no words. They couldn’t believe it.”

Accountability is key

Anderson agonized for months and tried to figure out what he could do differently. He decided he needed a big measure of accountability and support. So, on September 15, 2008, he launched his blog, The Daily Diary of a Winning Loser. Every night, he shared his feelings and experiences in writing.

He set a daily budget of 1,500 calories and forbade “borrowing” from the next day (in hindsight he thinks he could have gone up to 1,900 calories and still have lost weight). Within that calorie limit, anything he wanted to eat was fair game. “In the beginning it was nothing for me to have Taco Bell or even McDonalds,” he says. “In fact, if I got to the end of the day with a few hundred calories left, just for the heck of it I would get a Snickers bar and then write in my blog, almost bragging, that I was losing weight and I had a Snickers bar.”

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Despite starting with a “nothing-is-off-limits” approach, he soon realized that if he tweaked his food choices he could be more satisfied with better-quality food. He started cooking more and eating less fast food, still sticking to his calorie budget.

The first step is the hardest

Anderson also started exercising. His first walk lasted less than five minutes, but in less than a month he was walking a mile. Eventually he joined the Y and expanded his cardio routine to elliptical workouts, treadmill walking and jogging, and playing racquetball by himself, against the wall.

His plan worked. After a year and a half he reached his goal weight of 230 pounds. His blog gained momentum. He wrote a book, Transformation Road, that chronicled his weight-loss success. He spoke publicly about his weight loss on the radio and for local hospitals. He still ate some refined sugar, but he maintained his goal weight for a year and a half.

The weight returns

And yet, things were not perfect. “There’s another whole side to this. It’s something that goes much deeper. One of the things I thought was that when I hit 230 my life was going to be amazing in every way, shape and form. I thought my career would be better and my marriage would be better. I hit 230 and I still wasn’t happy. It was such a huge letdown,” he says.

His marriage ended around the time he hit his goal weight, and, later, a tough breakup with a girlfriend sent him reaching for food for comfort again. He regained 164 pounds. He stopped writing his blog. He hated leaving home, since his weight gain was so noticeable and so many people in his community recognized him.

5′ 7″ height, 150 pounds weight

170 cm height, 68 kg weight (11 stone)

Hi Rob,
I’m 5’7 and weight 151 lbs. I thought I’d give you another picture for your site (especially as there aren’t any female pictures at this height/weight)
Thank you for creating this wonderful place to get a view of the many different shapes and sizes of people at the same height and weight! (For the one with my bf in it, he’s 6’2 and 185 lbs)

height: 5′ 7″
weight: 150 lbs
Great project idea!

Dear Rob,
I don’t know if you’re still updating this chart or not, but I noticed you didn’t have a female at 5’7″ and 155 lbs, so here I am!

Hello everyone! My name is Eleanor M., in this photo I weigh approx 148 lbs. I am 5″7.
These were taken in the grounds of Chatsworth House, a huge (and particularly nice) stately home near Derby, in the UK. – I am also on Facebook, belonging to the network West Midlands.

Hi there,
My name is Caitlin and I weigh 140 lbs at 5’6.5″ inches tall. I submitting two pictures for me, and two for my boyfriend. His name is David and he is 5’7.5″ and 155 lbs. Great idea for a site, hope these help!

Name: Art F.

Location: Cincinnati, Ohio
Age: 24
Height: 5’7”
Weight: 154lb

Name: Amanda H.
Height: 5 foot 7.25″
Weight: 147
I was 147 in these pics…and I fluctuate between 144-150 all the time.
My measurements were 41″ butt and 40.5″ Thighs. Size 9 in Jeans. Size 7/8 or 9
in dresses. I am 31 years old, athletic build…and I excercise regularly about 1-2 miles walk/jog 4-5 days per week. I drink beer though. I want to be a solid size 7 jeans.

Here is a photo of me at 53 years old Im 5’7″
At this time I weighed 150 lbs.

Hi Rob,

Could you please add these photos to the height/weight chart?

I’m 5’7″ and a very curvaceous, toned 150 lbs. I have a full-time desk job, but workout 4-6 days per week, switching between Pilates, step aerobics, weightlifting, jogging and many other activities.

This is so helpful.. thanks for putting it together!

See a bunch of nearby weights at 5′ 7″ height

back to the photographic height / weight chart

| BMI – Body Mass Index | Age Chart: 1-100

A Minnesota woman’s weight loss story has gone viral.

“My friend texted me yesterday morning and said, ‘You’re one of the top trending items on Apple news,’” says Stacy Blair, a 30-year-old financial analyst from Coon Rapids.

It began when Women’s Health featured her after following her on Instagram.

“That got the ball rolling, I believe,” Blair says.

Then, on Tuesday, ABC’s “Good Morning America” (GMA) posted a write-up on their wellness page.

“I didn’t realize the story would be posted on ABC News, too” Blair says.

When her friend sent her the screenshot of the top news headlines of the day, it made her smile..

“I was the third most popular story,” says Blair.

That story — “5 tips from a woman who lost more than 200 pounds” — was topped only by “New Democratic senator irritating the left and delighting the GOP‘ by Politico and “Floating statue of Donald Trump surrounded by snakes found in canal‘ by Newsweek.

“It was shocking, to say the least,” says Blair.

It was a different kind of shock that motivated Blair to change two years ago: She didn’t like what she saw when she looked in the mirror on Sept. 14, 2017. She was 352 pounds and she was scared.

“My health was getting progressively worse, and it was getting painful just to move and stand,” she told GMA. “At that time I was 28, so I told myself I wanted to live to see 30, and here I am.”

She’s down to 135 pounds now, but she’s gained a following: On Instagram, she has more than 82,000 followers of her account, @losing_for_health. Many of them are new.

“I’ve gained more than 5,000 followers since Tuesday morning,” says Blair.

On Instagram, Blair shares her new life with her followers, including inspirational quotes like this one: “It never gets easier, you get stronger.”

Everyone wants to know: How did she lose so much weight — 220 pounds — naturally, and in just 18 months?

She says it was motivation (health); food tracking (using an app to track calories), meal prep; following the Keto diet (a diet that forces the body to burn fat); and focusing on diet over exercise.

The Pioneer Press asked her for advice on how to begin, how to start on day one.

“Just track your food,” Blair says. “I used this free app, MyFitnessPal, which is the biggest, most universal app out there. Don’t address what you’re eating at first — just be honest with yourself with what you’re currently eating. Then, take a step back and ask: ‘What are little things I can do to improve my nutrition?’ If you’re drinking soda every day, ask yourself, ‘Is this something I can cut down on?’ It seems so small — but the changes do add up over time.”

Beyond counting calories, she also used another online tool to motivate herself.

“I did my first DietBet challenge with a friend on Sept. 15, 2017,” says Blair.

DietBet is a way to bet on yourself, with financial incentives, but that’s not what brought Blair back again and again (she won 19 consecutive weight-loss challenges).

“You’re not really competing against anyone except yourself,” Blair says. “The community is what I really love about it.”

Currently, Blair is thinking about building a community as she recovers from a concussion she suffered during a fall off a bicycle. She’s thinking about mindfulness and strength and service, too.

“I want to utilize this platform ,” Blair says, “to help other people who have just gotten started.”

How this woman lost nearly 200 pounds in 15 months

Losing weight is difficult, and after you’ve put on extra pounds, your body will never be the same. But that doesn’t mean you don’t earn bragging rights for lowering that number on the scale.

Take it from Jessica Weber, a 23-year-old in Illinois who weighed 383 pounds at her heaviest, but has dropped 198 pounds in 15 months after overhauling her diet.

PEOPLE reported that Weber, a Walmart associate, has been documenting her weight loss on Instagram to help others on the same journey stay positive.

“I wanted to be open about it on Instagram because I wanted people to realize what obesity does,” Weber told PEOPLE. “That they can make changes, but they’ll also face problems with loose skin in all areas. I want people to not be scared, or feel hidden of what they accomplished after weight loss.”

Weber told PEOPLE that she set out to lose weight after a heart-wrenching talk with her mom.

“My mom actually started crying, and told me she thought I’d die before her,” she told the website. “It just hit me hard, and I knew I had to start losing weight. It became my motivation.”

Weber transformed her body by following a low-carb, high-fat diet, but she has to remind herself daily of her mission.

“So many people don’t understand that it’s a mental battle more than physical,” she told PEOPLE.

Posting the first image of her slimmer body with excess skin also wasn’t easy, but, she told the website, her courageous move has paid off.

“I was extremely nervous. I almost didn’t share because I thought it would get so much hate,” she told PEOPLE. “I’m glad I did because I was overwhelmed with kindness and love.”

PEOPLE reported that next, Weber will undergo a tummy tuck. But for now, she continues to rack up likes on her Instagram photos.

One of her most popular posts from about two weeks ago has garnered 26,500 likes and counting. In the caption, Weber declares, “I will not hate my body anymore!”

‘I felt like I was hiding in a fat suit’: St. George woman loses 215 pounds

ST. GEORGE — Losing weight can sometimes seem like an impossible task. That was the case for one St. George woman until one day she realized she could, and that’s when everything changed, including her joint pain.

Running was something Cindy Fackler only used to dream of. At 375 pounds, she didn’t think it would ever be possible.

“I would look in the mirror and I would think you are the ugliest, most hideous thing. I wouldn’t even consider myself a person,” Fackler said.

At age 50, she knew she needed a change.

“I thought I gotta do something or I’m gonna be dead,” she said.

She sat down with a therapist. “I told him I felt like I was hiding in a fat suit,” she recalled.

“And he said to me, ‘If you could climb out of that fat suit for one day, what would you do?’” Fackler said.

Fackler said she didn’t have to think twice about it. “I would run, I would run, and I would run… All I’ve ever wanted to be able to do was run,” she said.

Her therapist then asked her: “Why don’t you?”

“It had never hit me that I could,” she said.

Fackler immediately signed up for a membership at her local recreation center.

“I was terrified,” she said. “Everybody was so fit and … my first thought was, ‘I’m the fattest girl at the gym.’”

Fackler decided to set two simple goals. “I have to walk a half a mile and I don’t drink Dr. Pepper,” she said.

It took her 30 minutes to walk half a mile, but she did it every single day. Fackler said she lost 20 pounds within a month by sticking to those goals.

“And it was so hard. I was just panting and huffing,” she said.

The exercise was especially demanding on Fackler’s knees and feet. She was experiencing severe knee pain and plantar fasciitis.

“It was like just pounding my knees every step,” she described.

Intermountain Healthcare’s Dr. Chase Grames, a sports medicine physician at Dixie Regional Medical Center, said, “That’s sometimes an unending cycle for patients just because they have pain, they can’t exercise and if they can’t exercise, they can’t lose the weight.”

Cindy Fackler lost 215 pounds in total. (Photo: Cindy Fackler)

Grames recommended cortisone shots to relieve Fackler’s pain.

“I walked out of his office and within 10 minutes, I thought, ‘I’m free! I’m free! I can go to the gym and not hurt!’” Fackler said.

The cortisone injections gave Fackler enough relief to start running without pain. “That took the inflammation out of my knee and then I was able to really take off,” she said.

She even signed up for her first 5K race and the weight really started coming off.

Grames said losing weight can greatly improve joint pain.

“We see this time and time again, when patients lose weight, they significantly notice an improvement in terms of their symptoms,” he said.

Grames said the knees are responsible for fostering movement as one of the major joints in the body.

“So every pound lost, there’s four pounds less of pressure on the knees,” Grames said. “That’s a significant reduction of pain and pressure.”

Fackler also decided to change her attitude. “And I thought, ‘Instead of being the fattest girl at the gym, I’m going to be the happiest girl at the gym,’” she said.

Her smile attracted new friends at the gym like Amy Mickey, who is now her morning workout buddy.

“To have somebody there that you know is depending on you is really important,” Mickey said. “She’s the reason I get up in the morning.”

They meet each other at the gym at 5:30 a.m. every morning.

“She’s counting on me,” Fackler said.

In exactly two years, she lost 200 pounds. Today Fackler’ has lost a total of 215 pounds.

“I didn’t do a fad diet. I didn’t do anything crazy. I knew I was a smart person, and I just ate smart,” Fackler said.

Today she said she feels healthy and strong.

“Not only did I climb out of my fat suit, but I’ve climbed out and gained wings because I can do anything I want to do now,” she said, which also includes being able to play with her grandkids.

Cindy Fackler’s family helped her finish her first 5K race. (Photo: Cindy Fackler)

“I can chase and catch them. That’s the funnest thing in the world,” she said. “I didn’t want to miss all these wonderful things that I knew I was going to miss if I didn’t change my life.”

Grames said Fackler also likely avoided a knee replacement by losing weight.

“The arthritis just would have progressed and would have worsened… She probably would have been looking at a major surgery that would require major recovery,” he said.

Fackler she’s also off her blood pressure, cholesterol, and depression medication and even her sleep apnea machine. “I’m a different person, physically, emotionally and mentally and everything,” she said.

Fackler documents her journey on Instagram @climbingoutofmyfat.



Aley Davis

Woman loses 200 pounds

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