Satisfying your sweet tooth doesn't require a refined sugar-packed snack. The key is retraining your taste buds to recognize naturally sweet foods, like fruit. "To curb my hankering for treats, I eat mangoes," says Tamyala Ezell, who lost 105 pounds by making over her eating habits and working out three times a week. "They have a natural sweetness that does the trick. Plus, they're low in calories and high in fiber." Another example? "I top berries, nectarines, and cherries with homemade whipped cream, nuts, and dark chocolate," says Goetke.
Perform cardiovascular exercise to melt away thigh pounds. Choose a form that involves the thighs, such as running, indoor cycling, elliptical training, stair-climbing or versa climbing. The American College of Sports Medicine recommends 60 to 90 minutes of exercise performed five days a week to effectively lose weight. Spend a majority of this time doing intervals -- simply bounce back and forth from a fast to slow intensity. This will burn a high amount of calories and keep your metabolism elevated once you are done.
In terms of exercise, I kept working hard. Exercising was one of my priorities and so I fit it into my schedule every day, usually on my lunch break. I exercised 6 days of week, and the bulk of my exercise was focused on running with the occasional lifting or circuit (my amazing sister, Lindsay, a certified personal trainer, created lifting plans for me). It was important to me at this point in my journey to have a cardio-based plan and running seemed the most practical. I started running over the summer (it was a SLOW journey of gradually increasing the time and speed on the treadmill every day) so by the time it came around to fall I could actually go run on the roads and continue to improve my endurance. (Note: I am planning on writing a whole post about my relationship with running because it has grown into such an important part of my life. Running used to be extremely hard and I hated it but stuck with it because I knew it would be good for me, but now I love it and the way it makes me feel). 
I also think its important to note that having portion control is not the same thing as being on a diet. I never considered myself to be on a "diet." I remember a few co-workers asking me what kind of diet I was on and I didn't know how to answer because I never thought of myself of dieting because I still ate all foods that I loved. It was more just eating all foods in moderation. I could still eat a good burger and sweet potato fries if I went out to dinner, drank wine on special occasions, ate dark chocolate and ice cream, etc. I never stopped eating the foods I enjoyed, I just ate them less. 

Take my unedited photos below for example. After having my son, it took me a while to get back into the groove of things. My diet was ok and my workouts were not very consistent. Needless to say, but the time my fitness shoot came around, I was anything BUT ready for it physically. After seeing the unedits, I decided to kick my ass into shape and by the next shoot (right photo), I had leaned up and gained muscle-while slimming down. You can see the tone moreso in my legs and that the cellulite and fat had decreased as well.
I’ve been at this for a while and thanks to some excellent, well-reasoned sources (like Virta and its contributors, among others) I’ve learned a lot about my appetite/satiety, emotional triggers, carb tolerance, food intolerances, etc. and I just wanted to say that this was a great, well presented article. No matter where one is on their journey, we can all benefit from reminders and strategy reassessments. Thank you, it’s much appreciated!
If juicing or using the nutribullet leave the cucumber peeling on… Full of nutrients. It will probably be better to peel the lemon however because the peeling is very bitter. You can however, use a little of the lemon peeling in your nutribullet and juicer… just not the entire peeling. The recipe only calls for a little bit of Aloe Vera juice so I am not sure why so many people are asking if they can ommit it. If you are allergic to it then of course you should not use any but asking if you can ommit something seems silly to me since we are all grown and we tend to do what we want to do anyhow. If you want to drink it more than once a day then go ahead… Why are you guys asking permission???

Eating too little can be extremely dangerous for your body. According to Medical News Today, having a Body Mass Index (BMI) of under 18.5 can lead to malnutrition, osteoporosis, developmental problems, a weakened immune system, anemia, and chronic fatigue. Healthline reports that the average woman needs about 2000 calories per day to maintain her weight and about 1500 calories to lose one pound of weight per week, though you should consult with your healthcare provider to see what's best for you.


We already mentioned above that this diet is perfect for women over 40 and it is a very good choice for women of all ages. It is not very difficult to follow as it does not restrict any food groups from your daily meals. All it takes it to be selective on what you eat and in what quantities. You do not need any special preparations on food other than remembering to minimize the consumption of red meat, fats, sugars and salt.
I am not as much in favor of ‘forgiving’ as you mention. Let’s be honest about realizing that if you want good health, stop giving in to the miriad of food temptations. I am in my 70’s and hear all the time from my contemporaries that they think keeping to a good eating regime is only necessary if one has a ‘health problem’. The most valuable asset we all have the potential to possess is good health.
Several months in, I finally found the energy to start moving. I call it moving because it was hardly intense exercise. Addison was an extremely difficult baby from 0-15 months and I got very little sleep for as long as I can remember. She literally cried all night and all day. It was all I could do to get out the door and make myself move. But I did. I walked the 1.2 mile super hilly loop around our neighborhood pushing Addie in a stroller at least 4 days a week. I eventually graduated to two and then three continuous loops around the neighborhood but that was about the extent of my workout routine. Although it was super difficult at times, I stuck to this routine of eating good and walking the hood (hehe that rhymes) and in approximately eight months I had lost close to 80lbs.

Sunny side up, scrambled, hard-boiled, or fried—it doesn’t matter. A pan, spatula, and carton of eggs are all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Bonus: eggs are a great source of lean protein, which can set the fat-burning pace for your entire day when eaten for breakfast. In a study of 21 men published in the journal Nutrition Research, half were fed a breakfast of bagels while half ate eggs. The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours!
It's a great accomplishment to lose half your body weight, as Shauna of The Amazing Adventures of Dietgirl did, but the real beauty is in how she's mostly kept it off for a decade. After regaining 50 pounds, she confronted her emotional issues around eating and now says, "my philosophy boils down to: Do the healthy thing more often than you don't do the healthy thing. It's not about numbers and scales, it's eating well and being kind to myself. Persistence, not perfection. Getting back up when I fall over. Over and over again!"
Women are also thought to burn fat and store fat more efficiently than men. Translation, women are more efficient at using fat for energy during exercise and all day long, but they tend to store more body fat than men due to the hormone oestrogen (115). In fact, even though women tend to eat less than men, they have on average 6 to 11% more body fat. But this doesn't mean women are more likely to be overweight than men, it just begins to explain why biologically they tend to carry more weight int he form of fat. 

If you need inspiration, look no further! Sean is a fabulous weight-loss blogger who has lost 200 pounds! His blog follows his journey toward "improved health and fitness, one sport, goal, and day at a time." Sean's goal is to lose 225 pounds through eating healthy foods and exercise. I love his approach to weight loss. Sean writes: "It’s taken me years to put this weight on so I guess I’ve always just known it was going to take time and motivation to get it off. I also wasn’t looking for a quick fix…instead I wanted to find a permanent and intelligent way to live and be healthy while still enjoying life along the way."


Fast forward to January of my senior year of college (the beginning of 2016). One day I decided to weigh myself – I never weighed myself throughout high school and college, mostly because I was scared of disappoint but also because I didn’t have access to a scale and didn’t want to buy one. I stepped on the scale, and I was the heaviest I’ve ever been. I felt embarrassed, shameful, and defeated. I knew I needed to finally commit to making a change. I wanted to commit to healthy eating and exercise because I thought weight loss would kickstart my journey to a healthier lifestyle.

Thank you so much, Cindy! You should absolutely document your journey! It makes such a big difference to have people to cheer you on and especially for you to have those pictures to look back on your journey. You can do it, one small change at a time. If you decide to document your journey on a blog or social media, please share it with me. I’d love to cheer you on!
Second, add “fermentable fibers” to your diet, which are also called prebiotics (sweet potato, yam, yucca, etc.) and eat a lot of fermented foods like kefir, sauerkraut, and certain types of yogurt (but most yogurts found in your grocery store are simply milk with sugar and are NOT healthy) You can also supplement with probiotics, but make sure to start slow and build up.
Bottom line:  While there might be a ‘metabolic advantage’ to a ketogenic diet over one containing a fair amount of carbohydrate, on average the difference is small.  This does not explain why some people seem to lose weight relatively easily when carbs are restricted, which may be due to inter-individual variation. However the common observation of significant and sustained weight loss over months and years (Hallberg et al, 2018) is more likely a result of the benefits of nutritional ketosis on fuel flow, appetite, and cravings; as well as the reduced inflammation that is triggered by modest levels of beta-hydroxybutyrate. Clearly humans following a long-term ketogenic diet can eventually remain weight stable by adjusting fat intake to balance daily fat use for fuel.  For those wishing to lose weight additional rather than remain weight stable, one’s goal should be to reduce dietary fat intake down to the margin of satiety (just enough, but not too much) and avoid or limit non-satiating energy sources such as alcohol.

Currently there is no research showing that juice cleanses or detox diets are beneficial to weight loss or that they should be recommended at all. Even though it is possible to cut a significant amount of calories by only drinking juice, you could also be missing out on some essential nutrition - like protein, fiber and healthy fats. Not to mention, this type of diet is not sustainable and you might end up gaining all the weight back as soon as you start eating again. 


Thank you for sharing your story and your advice! Very good advice! I don’t think you look gross above…I think you look happy. Never call yourself gross…its not a healthy thought. YOU are beautiful…your size doesn’t define you. I am soo proud of you though…taking such an interest in your health and habits and helping others, AND loosing weight and feeling better all around. What a beautiful thing!
Your story demonstrates that the NY Times is sending so the wrong message with “Americans Blame Obesity on Willpower, Despite Evidence It’s Genetic” – by stating genetic predisposition and contrasting it against will power, they are asking people to resign themselves… ah.. its in my genes, sorry. What your and thousands of story e.g. on forum.lowcarber.org show is that will power has a lot to do with it – even if some people are more genetically predisposed than others, the epidemic isn’t here because our genes changed. I had a fairly similar story except the excess weight was due to stopping smoking, so it was tempting – I knew exactly how to lose weight, but did not want to start smoking again
Kudos to you, not only for your weight loss but also for your transparency and honesty! 🙂 I too am not someone gifted with a metabolism that allows me to eat whatever! 😉 I think that weight loss can be very similar to a testimony of faith and our walk with Jesus — so very personal and very different for everyone; it truly seems ever-changing thru the different seasons of life. Thank you for sharing your story! 🙂 xoxo
Tamsyn Smith is a triathlete, running coach, fitness instructor, and author of the weight loss journey blog, Fat Girl To Ironman. Tamsyn is currently 60% of the way to reaching her 5-year personal challenge of, you guessed it, running in an Ironman distance triathlon! She began her fitness journey as an overweight couch potato and has since lost over 35 pounds and maintains a healthy and active lifestyle. Tamsyn documents her training on her blog and continues to train for her ultimate goal, Ironman success!
Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you'll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.
I’m newer to your blog, and all of your pictures screamed to me “effortlessly thin chick”, so imagine my open-mouthed surprise with your post today. At risk of sounding weird, i love your blog and you even more for having been so transparent! Weight is something i’ve struggled with my whole life, and in the last 8 years, i’ve also been dealing with an underactive thyroid. Some of the blogs i read have such beautifully thin bloggers pitching things like s’mores, and i think to myself, yeah right. So thanks. Thanks for being so real and relatable! Honesty is the best policy, and you will have helped so many for just laying it all out there truthfully. For many, if not most, it’s a struggle. God bless you!
Switching from carbs to ketones does not happen overnight – it takes weeks of consistently restricting carbs for this process of keto-adaptation to fully occur.   But once this process is complete, the body can burn fat at over twice the rate compared to when carbs were a major component of the diet (Phinney 1983, Volek 2016).  And this remains true even when comparing highly trained athletes, where we have shown that high-level endurance training in the context of a high carbohydrate diet cannot come close to matching keto-adaptation in giving the body permission to burn fat.
Satisfying your sweet tooth doesn't require a refined sugar-packed snack. The key is retraining your taste buds to recognize naturally sweet foods, like fruit. "To curb my hankering for treats, I eat mangoes," says Tamyala Ezell, who lost 105 pounds by making over her eating habits and working out three times a week. "They have a natural sweetness that does the trick. Plus, they're low in calories and high in fiber." Another example? "I top berries, nectarines, and cherries with homemade whipped cream, nuts, and dark chocolate," says Goetke.

We tend to accumulate a lot of fat when we overwork our body or mind. Proper rest is highly recommended for women who want to lose thigh fat or weight in general. Less than 7 hours of sleep can make you gain weight (3). Also, if you have been exercising, your body needs to burn fat and build muscles. Muscle building takes place when you sleep and not when you are working out. So, ladies, get a good night sleep.


Plain and simple, excess calories end up on your body as excess fat. Choosing nutritious, whole foods—and cutting back on unhealthy fats, refined sugars, and processed foods—is the first step to losing weight from anywhere on your body. A good tip to use when starting a weight loss journey is to fill half of your plate with veggies—and the remaining parts with lean protein (salmon, chicken) and some healthy carbs (quinoa, rice.) We’ve got tons of healthy recipes that make eating clean DELICIOUS and easy. Don’t think that eating the right foods has to be boring. Try our 28-Day Veggie Challenge to start filling up on nutritious, antioxidant-rich foods that help you lose weight and keep you healthy.

If diet is the most important thing to slim your thighs, then exercise is the next most crucial component to nail on your journey towards gorgeous gams. Many exercise routines don’t focus on slim thighs and can actually bulk your thighs up. For those who are specifically looking to bulk up their thighs, make sure you do lots of heavy weight strength exercises like those done on a squat rack.
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