Weight Loss Success Story: "I Lost 114 Pounds"

Laura Micetich, 25, 6’0”, from Jackson, Tenn.
Before: 304 lb., size 26
After: 190 lb., size 10

Total pounds lost: 114 lb.
Total sizes lost: 8

 

I was a healthy eater growing up. My father was a doctor, and he made us nutritious meals, like baked chicken and salad. But when I got to college and started feeding myself, that all disappeared. Chinese takeout quickly replaced Dad’s leafy greens; my portion sizes also left much to be desired. By December 2013, I was tipping the scales at 300-plus pounds. When my doctor warned me about the risk of developing diabetes, I finally felt motivated to do something about my weight. 

RELATED: The 5 Best Strength Moves for Weight Loss

Exercise, found!

I started researching gastric bypass surgery, but my super-high BMI—41.5—would have made surgery very risky. To try to whittle my weight down to a safer range, I downloaded Jillian Michaels’ weight-tracking app and sweated to her YouTube videos, as well as to some Zumba ones I had discovered online. At first, I could barely get through half a video, but as I became stronger, I could go for longer. I also noticed I had fewer aches and pains. In the spring of 2014, while completing a second degree, I began taking advantage of the campus gym. By May, not only had I stopped dreading those workouts, but I was down more than 20 pounds. I decided to nix the surgery and continue pushing hard toward my goal. 

Bye-bye bingeing

I also went back to my healthy-eating roots. Rather than restricting myself to tiny meals, I started noshing on smart fare that I could eat a lot of, like sashimi-grade tuna and broccolini. The result: I loved my new routine and how it made my body feel. Now I’m at a weight that’s right for me—190 pounds. Best of all, I keep finding new activities, like boxing, to help me stay happy and healthy. 

RELATED: 9 Fitness Trainers to Follow on Instagram 

My top 4 lessons for losing big

Instagram it! After I lost my first 40 pounds, I created an Instagram account to track my fitness. As my number of followers grew, so did my motivation. Being part of a community kept me accountable.

Score free fitness. There are a lot of weight-loss programs that cost big bucks, but there are also plenty of reputable online resources that give you the same benefits for free. One of my faves: Blogilates by Cassey Ho. 

Buy a band. When I’m unable to get to the gym, I turn to my resistance band; it’s an easy and portable way to add in strength training on the go. 

Mind the menu. I love eating out, but restaurants offer too many temptations. To keep from consuming calorie bombs in the moment, I choose a healthy option from the menu ahead of time.

Laura's wearing: Ryka Mya Bra (Kohl's stores) and Ryka Advantage Capri Leggings ($55, kohls.com).

 

As told to Lindsey Murray

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How to Reprogram Your Appetite to Crave Healthy Foods

Tired of feeling ravenous for the wrong reasons? With the latest strategies, you can reprogram your body to want only the food it needs. This is how it's done. 

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Your Long Commute Is Making You Gain Weight

Getting from your home to your office and back again is a major part of daily life, but the act of commuting may be even more important than we realize. According to a new report, longer commutes may be detrimental to your health.

The report, which was commissioned by London-based charity The Royal Society for Public Health (RSPH), used UK census data and opinion polling to assess the travel habits of 24 million commuters in England and Wales. The researchers found that the majority of workers have "passive" commutes (think sitting on a train as opposed to walking or biking). This group is also spending a significant amount of time getting from point A to point B: In 2013, it took English and Welsh residents an average of 56 minutes to get to work each day, making theirs one of the longest commutes in the world.

"For some of us the daily commute can be a pleasurable experience, giving time for reflection or an opportunity to relax," Shirley Cramer, chief executive of RSPH, said in a statement on the charity's site. "But for an increasing number of us it is having a damaging effect on our health and wellbeing."

RELATED: Why Running Is My Favorite Way to Commute to Work

You probably already know that "active" commutes like walking or biking are better for your body and your mind—they've been linked to improved mood, weight loss, and a lower risk of heart disease. But what's so bad about taking a bus or train to the office?

According to the RSPH report, a non-active commute can be harmful in a number of ways. For one, there's the added stress of traveling. Of the 1,500 commuters polled, the majority said stress was a major issue for them. Delays, overcrowding, uncomfortable temperatures, and a long journey were some of the frustrations they listed as detrimental to their well-being.

A longer commute may also lead to weight gain. Almost 38% of people polled said they had less time to prep healthy meals at home. And one in four commuters said that the food and drinks available in transportation centers led them to purchase more fast food items and unhealthy snacks. Workers estimated that because of their commute, they were consuming an average of 767 additional calories a week. 

And of course, sitting in a car or on a train or bus leaves less time for exercise. Forty-one percent of commuters reported reduced physical activity, which can contribute to a higher body mass index and elevated blood pressure levels. 

RELATED: 7 Secrets of People Who Bring Their Lunch to Work Every Day

While walking or biking to work isn't an option for everyone, experts say non-active commuters can employ a few smart strategies to make their trips a little healthier. If you take public transportation, Health's medical editor, Roshini Rajapaksa, MD, recommends standing rather than sitting, and getting off a stop or two early. "Walking the rest of the way is a good way to get more activity in," she says. "Same with parking further from your destination."

Practicing stress-reduction techniques during your commute can also help. "Try using meditation tapes, listening to soothing music, or deep breathing," Dr. Raj says.

When it comes to meals, Health's contributing nutrition editor, Cynthia Sass, MPH, RD, suggests planning ahead. "Many who eat on the way [to work] munch mindlessly," she says. "The distraction can lead to overeating."

She recommends eating a relaxed breakfast at home before you start your commute, like chilled egg salad tossed with mashed avocado, or muesli with Greek yogurt and fresh fruit. (Both can be prepped the night before to save time.) 

Another option: "Split" your morning meal in half by having something small, like a portion of oats and nuts, before you begin your journey. Then once you're at the office, have some hard boiled eggs and veggies.

Sass adds that what you eat first thing in the morning can influence your mood and energy levels for the rest of the day, so it's crucial to consume a nutrient-rich breakfast. "For many of my clients, adopting a whole foods breakfast has been transformative," she says. "They feel better able to handle the stress of a commute and eat healthfully for the rest of the day."

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How Hanging Out With Slimmer Pals May Help You Lose Weight

People who want to lose weight are more likely to spend time with others whose body mass is similar to their own, says a study published last month in the journal Obesity. But they might have more success dropping pounds by including thinner people in their social networks, as well.

That’s what researchers found when they asked more than 9,000 adults ages 18 to 65 about their weight goals and their closest companions. However, they say, their results are not meant to suggest that people ditch their current pals—or make new ones based on weight alone. In fact, they hope that their findings will encourage people to be more confident in themselves, not more exclusive in their friend groups.

For the study, participants were asked whether or not they wanted to lose weight, and to list the four people with whom they spent the most free time or interacted with the most via phone, email, texting, or social media. They were also asked to describe the physical build of those four people in relation to their own. Then the researchers tracked how their social networks, and their body masses, changed over the course of a year.

They found that people who wanted to lose weight often spent more time with people who were also carrying extra pounds. But when participants did spend more time with thinner people over the course of the year, researchers noticed something: Those people were more successful at losing weight.

RELATED: 16 Ways to Lose Weight Fast

Having fewer than 100 interactions with a more slender person was associated with only a fraction of a pound lost. But as people spent more time together—and had hundreds and even thousands of interactions—the effect become more substantial.

Because the study didn’t track what these people were doing together, the authors can’t say exactly why that’s the case. “They might be going out to eat; they might be going to the gym; they might be doing something totally unrelated,” says lead author Matthew Andersson, PhD, an assistant professor of sociology at Baylor University in Waco, Texas.

Andersson, who conducted the research while at Yale University, says there are many theories as to why weight loss seems to be contagious within social networks. (His co-author, Nicholas Christakis, MD, PhD, the co-director of the Yale Institute for Network Science, has studied how other healthy and unhealthy habits can spread in similar ways.)

RELATED: 57 Ways to Lose Weight Forever, According to Science

These mechanisms “may include shared activity habits, shared eating habits, shared recreational or leisure activities, or shared norms, expectations, or preferences that others may have for one’s behavior or appearance,” he says. In other words, it may be easier for people to lose weight if they’re spending time with someone who views exercise or healthy eating as a priority—like a personal trainer or a health-conscious friend.

But at the same time, Andersson points out, there are lots of other influences at play. “Friendship ties to thin folks aren’t the be-all and end-all,” he stresses.   

“We don’t want to send the message that individuals should be superficial about choosing whom to spend time with socially,” he says. Instead, “folks should take time to remember that even a seemingly personal goal like losing weight actually has deeply social factors influencing its success.”

RELATED: Why Having a Best Friend Is Good for Your Health

Andersson encourages everyone to cultivate ties with a variety of people regardless of body type, and to draw on different individuals at different times in their lives in order to meet their personal health goals. And he hopes that, by raising awareness about these potential influences on weight loss, his research can empower people to be more confident and accepting in all social situations, not less.

“Individuals probably should simply have heightened awareness of how their friends may be influencing them,” he says, “and then make friendship decisions from there.” 

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How to Get a Flat Stomach in 30 Days

Gather with friends for a glass of wine or a group jog and at some point someone will start in about her middle. "What happened to it?" she’ll ask. Lots of us have asked that question, and we blame childbearing, Ben & Jerry's or taking too few group jogs (and having too many glasses of wine instead). In fact, a 2014 Today show survey revealed that our bellies are, hands down, the body part we worry about most.

All of us want our waists back, but making that happen is tricky—and it's more than just a vanity move. Visceral fat, the kind that gathers in the midsection around your organs, has been linked to serious health problems and diabetes. So trimming our tummies is a smart goal—and one that is totally within our reach!

Eating the right foods and getting into an exercise routine can help us shed those pounds without feeling tortured. That's why Health developed the 30-Day Flat Belly Challenge in partnership with Tracy Anderson.

Signing up for this month-long program provides the tools you need to get the toned tummy you desire:

• Exclusive fat-blasting core workouts from Tracy Anderson and Health's other fitness experts
• An easy-to-follow flat belly meal plan loaded with healthy and satisfying recipes designed to help you drop pounds
• The latest research on gut health from Health contributing medical editor Roshini Rajapaksa, MD
• Science-backed nutrition tips from Health contributing nutrition editor Cynthia Sass, RD
• A weekly fitness test to measure your progress  
• Access to the 30-Day Flat Belly Challenge community, where you can share the tips and tricks that are working for you, and learn new healthy hacks from others who are taking the course

Enroll today to start slimming down your stomach—in just 1 month, you'll look and feel better than ever! 

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The Secret to Sticking to a Healthy Diet Couldn’t Be Simpler

Think of it as the "carrot" approach to a healthy diet, as opposed to the "stick" approach—as long as you like carrots. New research in the journal Psychology & Marketing finds that people who focus on eating healthy foods they actually like (mmm avocados and poke bowls!) are more successful at revamping their eating patterns than people who fixate on the misery of avoiding unhealthy dishes they adore (cue bacon cravings and rocky road daydreams).

"Focusing on what you can have, and can do, and should have more of is a better strategy," says co-author Kelly Haws, PhD, an associate professor of marketing at Vanderbilt University's Owen Graduate School of Management in Nashville. Food lists and advice framed in absolute terms ("never eat chocolate") can be a recipe for failure, she adds.

It's a feeling others in the nutrition field share. "Food lists are not effective," agrees Lauri Wright, PhD, RDN, a spokesperson for the Academy of Nutrition and Dietetics. "People may look at those lists and think, 'Those are my favorite foods that you're saying don't [eat] so I'm not going to even try.' Or they try, then eat something [unhealthy], then beat themselves up. The more of a dichotomy we set up, the more a sense of failure, then the more people stop the plan."

RELATED: Best Superfoods for Weight Loss

The researchers worked on the assumption that people with high "self-control" make better choices than people with low self-control. In this context, self-control means how impulsive you are, and how able you are to delay immediate gratification for the sake of future goals. 

The study consisted of two separate experiments. In the first, 176 undergraduates were divided into two groups. Individuals in one group made a list of foods they thought were good for dieting. The other listed foods that they considered bad for dieting. They then rated how much they liked each item in their lists. Researchers also measured where each participant fell on an accepted scale of self-control.

As predicted, people with greater self-control were more likely to list foods they liked in their healthy-foods column, and foods they didn't really like anyway ended up in the "avoid" category. People with low self-control were the opposite: More likely to list foods they enjoyed in the "don't eat" column, and more likely to list foods they didn't enjoy in their "do eat" column.

The second study, which involved 200 undergraduates, confirmed these findings and added a second feature: Participants were given a list of 16 snack items, some healthy and some not, then asked to list their top five choices. People who had focused on avoiding foods they liked tended to choose the less healthy snacks. Meanwhile people who had focused on eating healthy foods they liked picked healthier snacks. 

​RELATED: 20 Snacks That Burn Fat

It's almost as if people who are "good" at self-control naturally set themselves up to succeed: Think of it as the Power of Positive Thinking, nutrition style. "We are more successful at sticking to our healthy eating plans when we think about healthy foods being attractive and exciting than when we dwell on avoiding unhealthy foods," says Pam Koch, RD, executive director of the Laurie M. Tisch Center for Food, Education & Policy at Teachers College Columbia University in New York City. "Thinking 'Yes, I can' gets us further than thinking, 'I better not.'"

And a healthy diet doesn't have to be one-size-fits-all plan. In fact, the more tailored your diet is to your personal palate, the better: "Individualizing a diet pattern and lifestyle choices helps individuals make those healthier choices," says Wright, who is also assistant professor of nutrition at the University of South Florida College of Public Health in Tampa. "You can still have a nutritionally healthy diet but [include] foods that are acceptable and taste good to that individual." 

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Weight Loss Success Story: "I Lost 76 Pounds"

Casie Price, 43, 5' 4", from Marietta, Penn.
Before: 209 lb., size 20
After: 133 lb., size 2-4

Total pounds lost: 76
Total sizes lost: 9

Casie's wearing: C9 Champion: Cami Sports Bra ($20, target.com), Premium Seamless Tank ($10, target.com), and Performance Capri ($25, target.com)

For as far back as I could remember, I had been chubby. The trouble really began, though, after I gave birth to my son. At first, I lost the baby weight. But then I quickly piled it all back on, until I weighed more than I did while pregnant. It bothered me that I didn’t have the energy to keep up with my active son. My wake-up moment came when I found myself zipping into a size 20(!) bridesmaid dress for a friend’s wedding. It made me realize that the health concerns that run in my family, like heart disease and diabetes, could become a reality for me.

RELATED: The Baby-Weight Whisperer

Walk this way

I finally got serious in 2010, kicking off the year by resolving to reach my target weight through two strategies. The first: Walk two miles every day. The initial outings felt like an eternity—my legs ached so badly, and I could barely catch my breath—but once I made it part of my to-do list, I started shedding major pounds. The other: Clean up my diet. I opted for lean protein, such as salmon, and substituted heavy sides, like mashed potatoes, for a mixed-greens salad with balsamic vinegar and olive oil. In six months, I was down another 20 pounds.

Look who's running

When my progress stalled, I amped up my routine from walking two miles to eventually running six. By the following summer, I was at my lowest weight. To firm up, I incorporated strength training. This helped me get the killer body I had always wanted. Even better, I went from struggling to run a few miles to competing in half marathons. In the fall of 2014, I even placed first overall female in the Civilian Military Combine—a mud and obstacle course race that tests endurance and strength—at the age of 41. I felt more fabulous than ever!

RELATED: A Running Vacation Rebooted My Spirit

Casie's pound-cutting pointers

Easy, everyday tweaks like the ones below have helped Casie get and stay super fit. 

1. Bag it up: I portion out all my snacks, like almonds or sliced apples, ahead of time in ziplock bags. This lets me take my healthy eats anywhere while keeping my serving sizes in check.

2. Crush a quickie workout: On extra-busy days,I do a Tabata sequence—in just 20 minutes, I can get a full-body workout. It really revs up my heart rate.

3. Write it out: When I’m dreading the gym, I grab a pen and paper and map out my workout; having a game plan prevents me from wasting time or slacking off during my session.

4. Find sweet swaps: I love peanut butter. To avoid some of the fat that comes with it, I mix the powdered kind, PB2 [$4; bellplantation.com], into Greek yogurt. It gives me that nutty, creamy taste without the guilt.

As told to Lindsey Murray

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