Healthy and Natural World is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission. Here’s why you can trust us.

Woman Loses 88 Pounds in One Year by Making 3 Simple Changes

Pin on PinterestShare on FacebookTweet about this on TwitterEmail this to someone
Woman Loses 88 Pounds in One Year by Making 3 Simple Changes

This woman took a remarkable journey that inspired many. 26-year old Amanda was 222 pounds (100 kilograms) when she decided to do something about her weight. In just one year, she lost 88 pounds (40 kilograms) and achieved both an external and an internal transformation. She recorded her amazing makeover by taking a photo of herself every month. The images went viral and her story provided an invaluable lesson: it’s possible to lose weight by taking three simple steps and sticking with them.

Physical and Emotional Changes

When you look at the pictures of Amanda’s transformation, one thing sticks out. Not only does she look slimmer with each image, but she also appears happier and more confident as time goes by. We witness the physical changes – the smaller waist, flatter tummy, thinner neck – and also the psychological revolution that takes place inside of her. We see a young woman that begins to shine and starts to look more self-confident.

Amanda admits that the journey took place in her body as well as in her mind, and was an emotional investment. She now wants to help others and emphasizes the beauty of individuality.


Amanda’s 3 Secrets for Weight Loss Without Diet

Amanda didn’t go for any of the unrealistic yo-yo or crash diets. She didn’t run a marathon. And she didn’t starve herself to death. Instead, she took a gradual and steady approach to weight loss.

She continued to live a normal life, but she introduced three changes to her eating and lifestyle.

1. She ate a high-protein diet

A high-protein diet is vital for healthy weight loss, especially if you want to lose 20 pounds in 2 weeks.

Research shows that diet rich in lean protein prevents obesity, diabetes and osteoporosis and lowers bad cholesterol (LDL) levels. Nutritionists warn that most people don’t get enough protein and that you should certainly increase your protein intake if you are trying to get rid of that stubborn belly pooch (if you want to lose your belly, make sure you are eating these belly fat burning foods).

Why protein consumption can help you lose weight

Proteins are harder to digest and take longer to metabolize and use. This means that you lose energy as you burn them. They make you feel fuller quicker and leave you satiated for longer.


Also, eating lots of protein makes you lose fat and not muscle. Amino acids in protein are used for muscle building and make you look more toned.

Complete proteins

It’s important to consume the so called complete or whole proteins, which contain all nine of the amino acids that build your muscles. Good sources are:

  • Skinless white chicken or turkey
  • Eggs
  • Seafood
  • Low-fat dairy (milk, yoghurt, cheese)
  • Lean beef
  • Pork tenderloin

For vegetarians and vegans, plant sources of complete proteins include:

  • Hemp seed
  • Quinoa
  • Buckwheat

For more information about plant sources of proteins, read my post about the 13 surprising sources of protein that are meat free. Eating more proteins is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

When you eat incomplete proteins, you might want to pair them, to achieve a better nutritional result. For example, eat:

  • Peanut butter with whole wheat bread
  • Brown rice with some beans.

Other tips for a high-protein diet


You should eat between 0.5 grams and 1 grams of protein per pound of your body weight.

If you are more active, aim at values closer to 1 gram. If you are less dynamic, stay on the low end of this recommendation.

Have a protein-rich breakfast to give your muscles some new fuel after a night of fasting.

Try to get a good amount of your daily protein allowance first thing in the morning (for example: eat egg and cottage cheese). This will also help curb your appetite.

2. She controlled her food portions

Portion control doesn’t mean you’ll be food deprived. It just means distributing your food in a healthier way.

This step might challenge your existing patterns and mentality, but it’s one of key things for weight loss.

  • Eat three meals and two healthy snacks a day.
  • Eat slower to allow enough time for the brain to register you’re full.
  • Share a starter with your friends and enjoy smaller courses, so your meal lasts longer.
  • Use smaller plates to give it a visual perception of a larger meal.
  • Increase your serving sizes with foods that contain lots of water and fiber (vegetables, fruits, whole grains). These are also known as low energy density foods and should be eaten in larger quantities when trying to lose weight faster.
  • Check nutrition labels and get familiar with recommended serving sizes. Many people mistake ‘portion sizes’ for ‘serving sizes’. We are so used to huge portions of food (often guided by the consumerist thinking ‘get more for your money’) that we forget this is not what our bodies really need.

3. She engaged in moderate exercise

New research shows that in order to lose weight faster, it’s best to engage in moderate exercise. Vigorous exercise regimen might not be as good as one would think.

Researchers divided men in 3 groups. One group was instructed to lead a sedentary life style, one group exercised 30 minutes per day, and one group engaged in high-intensity exercise for 1 hour every day. They all kept their eating habits unchanged.

Surprisingly, men who did 30 minutes exercise (jogging or cycling) lost more weight compared to the more active group. This was probably due to the fact that men who exercised a lot, felt hungrier and compensated by eating more. Also, they felt more tired, so they were more likely to spend the rest of the day idle.

It appears that 30 minutes of moderate exercise might be a good middle way when trying to shed some extra pounds. The right amount of exercise will not force you to eat more to replenish the lost energy, and will make you feel more energetic, so you might even spontaneously take up some extra physical activity, such as taking the stairs instead of the elevator.

I have a complete exercise program in my eBook Blast Your Belly Fat. I’ve created this exercise program specifically for losing belly fat but you can follow it as part of your weight loss diet.

Related articles:

Pin on PinterestShare on FacebookTweet about this on TwitterEmail this to someone


18 Responses to Woman Loses 88 Pounds in One Year by Making 3 Simple Changes

  1. Priyanka Singh says:

    Resort to Organic products for a healthier and fit lifestyle. Organic products increases the speed of metabolism in our body which burns a lot of calories and eventually reduces weight. Visit , they are an initiative that promotes Natural and Organic Lifestyle

  2. Barbara Arbster says:

    This is an excellent idea and shows you how some simple changes can have big results. Many people think they have to go on really strict diets and starve themselves and that is not true. As of today I have lost 28 lbs since January eating high protein and low carb and careful of the kinds of carbs. Cut out all sugary junk food. I was never hungry. The first important key is mindset …. keep healthy food choices available at all times … in other words try to plan ahead.

  3. Debra Stone says:

    Very impressed. Just shows what dedication and a new mind set wiil achieve. I am going to do this.

  4. Carmen says:

    This article is completely inaccurate! I followed her journey in a ketogenic diet support board on Reddit. She ate low carb/high fat and moderate protein. No fruits, no nonfat dairy. Sounds like this blog needs to get facts straight.

  5. Jesse says:

    My wife and I have done the same thing! I lost 70lbs she has lost 60! We are never hungry, and my A1C and sugar levels are down.

  6. Anastasia Beaverhausen says:

    It is awesome that this young lady has lost this weight with easy steps, but it seems that the high protein diet section doesn’t seem well researched. I believe that it is well known that Americans get plenty of protein in their diets. Also, the myth that one must pair incomplete plant based protiens in one meal has long been debunked. It is also well researched that meat and dairy have serious negative long term health impact. Other than that – well done young lady!

    • Jenny says:

      As for the incomplete proteins – this is a recommendation only and I wrote “When you eat incomplete proteins, you might want to pair them, to achieve a better nutritional result”. I’m not aware of research that debunks it. As for meat and dairy – everything should be consumed in moderation and then there will not be serious negative health issues.

  7. Lawrence says:

    So much bad advice in this article…

    This article states that 30 minutes of moderate exercise a day will help you shape up better than one hour of high intensity exercise each day…. What a load of crap! This falsity is why you see fat sloppy people walking on treadmills, meanwhile the guys/girls who are ripped and in shape are busting ass with weights.

    We should “eat more protein because it makes our bodies work harder thus burning more calories” What a stupid reason to eat protein. How about eat protein in the amount that our bodies need protein….

    Recommend “low-fat” dairy. Blah… No, I’m not going to drink skim milk and and walk on a treadmill for 30 minutes a day. THAT’S WHAT FAT PEOPLE DO! I’m going to eat food the way it comes from nature and get off my ass and play sports, or dance, or hike a mountain… Do something fun and challenging. Don’t be moderate.

    • Jenny says:

      Hi Lawrence, you can say what ever you want, but the fact is that this case is based on a true story, and you cannot argue with the results. It might be that these steps are not suitable for you – there is no solution that fits all – but the results speak for themselves!

    • lola says:

      Lawrence, you don’t have to be rude to make a point. Guess you can still be polite if this doesn’t work for you. It may work for someone else.

    • Stacy says:

      High intensity exercise also increase cortisol levels in the body. One of the function of cortisol is to conserve fat and increase blood sugar. Therefore, for people who have hormonal imbalances, high intensity would be counter productive. Most people with big waist and abdomen, have hormonal imbalances, such as persistent high cortisol levels, insulin resistance and estrogen dominance.
      PS. I am an M.D.

    • Uju Amobi says:

      I did HIIT for three months and did my portion control but I lost not a single kg. Meanwhile, I’m only just doing intermittent fasting and drinking my ginger tea with little or no exercise and I’ve lost 2kg in two weeks. I’ve found that for my body, HIIT does nothing for me but moderate exercise of 30mims or much less in the evening/night time does so much for me. I think our bodies are wired differently and we should adhere strictly to the one that works best for us.

  8. Fitness says:

    The second group didn’t “lose” as much weight because they were doing high intensity workouts. Such exercise builds more muscle and muscle weighs more than fat so that makes sense. If you want to lose weight you should do more cardio but if you want to tone or bulk up high intensity workouts are required.

  9. Seamstress says:

    If you control your portions, it doesn’t mean that you will be food deprived. You will only distribute the food in a healthy way. This way might challenge your mentality and existing patterns, but it is one of the best ways to get rid of the extra pounds.

  10. Sallie says:

    Wow! Am inspired😍

Leave a Reply

Your email address will not be published. Required fields are marked *