14 Top Tips from Users Who’ve Lost Over 100 Pounds

by MyFitnessPal
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14 Top Tips from Users Who’ve Lost Over 100 Pounds

Hitting a plateau? Eating healthy and exercising, but still not seeing the results you want? Here at MyFitnessPal, we know how difficult it is to lose weight — so we asked MyFitnessPal users who’ve lost over 100 pounds for their weight loss success tips. Get inspired and stay motivated!


1. Be faithful and honest in your tracking.

2. Calendar your workouts.

3. Log yourself into good habits.

4. Log your liquid calories.


5. Swap out fast food for clean food.

6. Get your macros figured out.

7. Feed your body what it needs.


8. It’s a lifestyle change, not a diet.

9. Stick to three things at a time.

10. Stay active, hydrated and nourished.


11. Stay consistent.

12. Don’t lie to yourself.

13. Don’t take shortcuts.


14. Surround yourself with supporters.

If you loved these tips, check out more MyFitnessPal users success stories here and here! What are your top weight loss tips? Share with fellow MFP users in the comments below.


  • WAnglais

    I really want to lose and gain the same weight over and over until I drop dead. Tips for this? I’m on my way, but I want to hasten it.

  • clj810

    What focus!
    What determination!
    What perseverance!
    I’m motivated!!!

  • Emily

    Now these are the kind of articles you should be posting more! Great motivation

  • Elfreda

    What kind of desserts

  • Ron

    My tips would be : log everything, make sure to get exercise, and try to find low-calorie ways to have things you crave. Small amounts of things like chocolate are fine. Don’t eat in a way that makes you feel like you are depriving yourself because you’ll never be able to sustain it.

  • Jacqueline

    This was really not a helpful article. Especially the advise “Feed your body what it needs”. It’s not actionable advise – at all. What do you mean by that – exactly? How do I know what my body needs? Also, What is the difference between nutrient dense and energy dense foods? Can I get an example? What would be considered a fad workout? Someone says eat Lean Protein. Someone else says eat High Protein. What is High Protein? What’s the difference?

    I have more questions than when I started, and feel like this was just a vapid click bait article to expose me to advertising without providing anything worthwhile.

    • ron6788

      Shoot, Jackie, there’s a million articles out there on nutrition. Keep reading. Some articles are better than others, many times they just repeat the same stuff.
      “Energy-dense” foods usually means junk food because it’s loaded with calories (“energy”) but short on vitamins & minerals.
      There’s no category for “high protein” but good foods that are high in protein would be like cottage cheese, fish, and skim milk.
      Good luck. I do agree with this article that tracking your activities really helps.

  • Bach1971

    I would like to offer my suggestions. Exercise, walking is a great way to start, and that is all I do for exercise. Most days 2 miles, sometimes more. Diet, like others have said, track everything. My experience was to limit my daily intake of sugar to 39 grams. It’s important to track the “hidden” sugar in food, I checked the milk carton the other day. 5 grams of sugar per serving is one example of hidden sugar. Getting over the sugar fix I was getting everyday was difficult (it took about a week or ten days) but I no longer have cravings that I fill with junk food. Drink lot’s of water, a gallon a day. Eat protein for snacks, I eat peanuts.
    In my experience, reducing sugar and increasing the amount of walking and drinking water was what I needed to do. This absolutely worked for me.
    Once over the sugar cravings, by using MyFitnessPal’s calorie counter, I was able to fine tune my diet. I limit the amount of intake calories (for me, 1500 during the “diet” phase) and increase the amount of calories burned (walking 1 mile burns about 70 calories). Find healthy foods that you enjoy to replace the junk.
    There was no bigger junk food eater than me. I no longer have cravings for junk.
    I think the diet and exercise piece is personal, what works for one may not work for others but the main culprit, the evil white devil is sugar. Limit sugar intake to 39 grams a day and everything else becomes easier.

    • Rebecca

      Amen to the sugar free comments! Substitute your sweet tooth cravings with lower sugar options…like sf almond milk instead of cows milk and popsicles and jello instead of ice cream and drink mixes made with stevia instead of juice. Replace bread and crackers with tortilla chips and rice crackers. Peanuts are an inexpensive lifesaver when you’re just dying for filling junk food but u can’t have it!

  • Bach1971

    I’d like to add one other thing that I “discovered”. Not all calories are created equal. A high-carb diet has the effect of leaving me hungry and looking for more to eat, a low-carb high-fat diet using high protein snacks like peanuts, had the effect of keeping me full. Read about the Minnesota Starvation Diet (that was an eye-opener for me). Read about John Yudkin’s early work on arguing against high-carb diets and proposing low-carb and high-fat diets.
    I also earned that the center in the brain that signals we are hungry is very near the “I need water” center. So before eating a snack, have a glass of water first.
    Re diets, there are a lot of mixed messages. Read as much as you can and make your own decisions based on the foods you like, the tastes, the textures, the memories that some foods bring but within the limits of total daily caloric intake that you need (for me during “diet” phase it was 1500 now it’s 2200) and the firm hard daily limit of 39 grams of sugar.

    Of course anyone with any underlining medical issues should always talk with their docs first.

  • Sam T

    How do these people do it? I’ve been tracking calories and exercising for years with little to no change. Even went with the high, lean protein and more veggies thing.

    • Kia Crawford

      Remember, not everyone got heavy for the exact same reasons. I have a hormone imbalance that helped me put on a lot of weight before my doctor figured it out for sure. Losing 1/2 or 1 pound every few weeks is a matter for celebration in my diet plan. People who lose big numbers are often people who are generally healthy but just had one or two things wrong in their lifestyle that were keeping them heavier. At least in my opinion and experience. There’s always exceptions.

      • Sam T

        I’m hoping I’m just doing something wrong. I don’t have a doctor or insurance to turn to for help.

        • robinbishop34

          You may be tracking calories but you are probably still eating too many. You need to figure your TDEE using a basal metabolic calculator and then multiply that times your activity level to give you a good estimate of what your daily maintenance calories should be. You then eat at a 20% deficit of that number. Google TDEE calculator.

          • Sam T

            My BMR is about 2900 roughly a day. I take in anywhere between 1200 and 2000 calories on a given day. I try to keep it around 1500. I am fairly active too.

          • Eco C

            Paleo dieting is helping me alot, no other diet ever shown results like this so fast without running marathons everyday LOL… Was frustrating being overweight when i reallywasnt eating enough, (500-800 cals a day) now forced to eat 1200-1500 and weight is melting away! in only a couple weeks! just avoiding processed frozen foods, fast food, dairy, rice, beans, and breads.

          • wackawacka

            Absolutely not. 2900 calories for BMR? Are you seven feet tall and weigh 300 lbs?

          • Sam T

            That’s what my Fitbit puts me at for some reason.

    • T.Rose

      I’m down184lbs … I totally went vegan (no dairy, no meat) and then I’m pretty much gluten free – it is NOT easy – but as Kia said – everyone is heavy for different reasons. You have to find what works for your body type –

      • T.Rose

        Oh and i’m not doing this with a medical doctor – I went back to basics – no meds, surgeries or diet pamphlets from a doctor’s office.

        • Bach1971

          Awesome T. Rose. You should be very proud.

    • robinbishop34

      Lower your calorie intake further. You need to know your maintenance intake first, then knock it down about 20%. Partition allotted callories into 40% protein, 40% healthy fats, 30% low(er) glycemic carbs (carby foods that contain fiber like legumes, veggies, berries). It will come off.

  • I do all those things suggested above and have kept off 107 lbs for over 6 years! These things work!!!

  • Rose

    What are macros?

    • Ray Cole

      Fats, carbs and protein

  • Claudia Crowley

    I lost 110 pounds in 4 years by carefully logging everything and eating less. Little exercise until I got thin. I used to fall a lot. No more. Have kept it off 8 months and hope to continue. I have not weighed this little since the 80s and I am very happy with MFP’s usefulness in this endeavor.

    • Claudia Crowley

      I got rid of my bread machine too.

  • Rhonda Strahler

    #6 : What are MACROS?

    • Li Ma

      They are the 3 main parts of foods on your plate: protein, fats, carbohydrates, versus micros which are component nutrients like potassium, fiber, sugar, sodium, etc.. Google anything you don’t know, it is a free library of everything. Use the local library if you prefer, information is miraculous for understanding and motivation. App has the tools you need. Just get started.

  • Joseph

    For me to loose weight it came down to as many others have said in reply’s to this post is tracking your calories, which is a pain at first especially when your cooking your own meals and you have to measure out everything to get an accurate count. I ended up buying one of these digital scales that has made things easier. You don’t realize the extra calories your getting here and there until you make a conscious effort to keep track of them and when I say keep track I don’t mean just take note in your mind of what the calories were but wright them down or use the myfitnesspal web sight food diary tracker which is what I use but just put it down on something somewhere so that at the end of the day you’ll know how much exactly you have consumed during that day and were exactly it came from. You’ll start saying stuff like wow I didn’t realize that slice of bread was 120 calories or that tablespoon of mayo was 80 calories and so on and you think well I can do with out this or that or just replace this with that no big deal and wala!! your loosing weight. Figure out what your maintenance calorie intake is which means what your body consumes just sitting on the couch all day and then eat that much. A week later of doing that everyday weigh yourself and see were you are if your loosing weight then your estimation of your body’s maintenance calorie intake is on track if you have not at least taken of a pound or two then shave a 100 calories off what your previous maintenance calorie calculations were and repeat. There are many web sights out there that you can type in your numbers and get an estimate on what your maintenance calories are to start out with but ultimately you’ll have to fine to them to your own body. It takes some time and some effort but over time if your patient and you consistently get back up after you fall down eventually one will win out over the other and you will get to were you are wanting to go. Most people fail and then think well that didn’t work o well I tried.. But the people who succeed fail but instead of saying that didn’t work they get up and try again until they get it right. That’s the only difference. I could go on and on but I’ll stop here..

  • TheVikingCES

    I log, literally, everything. If I can’t find something on MFP then I’ll create a food based off of a recipe or the macros on the box and log it that way. Be honest with yourself, lots of little lies or inconsistencies will add up in the end. Figure out your macros is a big one, too. Every now and then I wanted something super carb heavy so I subtracted fat or protein calories and just made sure they balanced out calorie wise. Also, weight training and HIIT cardio were big keys to my success. Also, go get your hormone levels checked. I was diagnosed with low testosterone which had to be fixed and my thyroid was out of whack as well. Once I got those under control the weight began to melt away.

  • Seth Meyers

    What does “figure out your macros” mean?