The document provides 9 tips for weight loss from real people who have lost significant amounts of weight. It summarizes the weight loss journeys of several individuals who lost between 20-58 kg each through lifestyle changes like reducing calorie intake, increasing exercise, focusing on long-term goals rather than short-term weight fluctuations, controlling portions, and finding motivation through inspirational letters or apps. Overall, the document outlines effective diet and exercise strategies used by real people to promote sustainable weight loss.

1. 09 real weight loss tips from people
who have lost more than 20 kg.
09 real-life examples from people who managed to
lose weight without doctors and special expensive
diets.
Well, here comes the new, 2020. At the beginning of the year,
people tend to set goals for themselves for the whole year.
Someone plans to quit smoking, someone intends to achieve
success in their careers. As they say, each has its own goal.
We are sure that many of you are planning to reduce your
weight in the new year.
We specially studied the best tips on the web that have helped
real people significantly reduce their weight. Everyone, of
course, had different reasons for losing weight, and each used

2. a different method. But what e people is that they managed to
achieve their goal.
1. Do not feel that you need to completely
rethink your life when you decide to lose
weight. Try to make small lifestyle adjustments
first, then make big changes.
Here is what a girl who managed to lose a lot of weight writes.

3. At the beginning of 2018, I had the most difficult time since the
birth of my second child. I wanted to feel good and look like I
was before giving birth. At first, I made small changes in my
diet (for example, replacing coffee with regular cream and
sugar for skim milk and a sweetener). I also excluded
high-calorie foods from my diet. After the first two months of the
new diet, I went to a local small gym where I started doing short
high-intensity interval training (HIIT workouts of 30 minutes). I
never thought that I would enjoy playing sports so much.
I felt strong and soon began to see how my body was
changing. It was a complete lifestyle change. It was not easy,
but overall I had lost 22 kilos by the end of 2018.

4. 2. Avoid soda, juices and high-calorie foods
And this girl managed to achieve incredible results. She threw off
58 kg. Here's what she wrote on her social media page
In four years I have lost 58 kg. It all started with the unexpected
death of my mother from a heart attack, which made me
reconsider my attitude to health. I first started making tiny
changes to my diet. I gave up all sugary sodas (which helped
me a lot) and started walking every day instead of driving
(whenever possible) . The usual things that many suggest on
the web, such as focusing on nutrition and exercise, do work
over time. Proof is my example. The main thing is to believe!

5. 3. Don't think of your fitness journey as an
unpleasant diet. Diets imply that you are limiting
your body, so try to think of your weight loss as
a change in your entire lifestyle.
This girl also managed to lose more than 50 kg. And she deserves
to be heard. Here's what she said on her blog:

6. For the past three years, I have followed a healthy lifestyle
every day. I swapped out junk food for healthy, low-calorie
foods that I made myself. I swapped cable TV sport marathons
for real treadmill ultramarathons.
I lost 54 kilograms and gained a new world! No fancy diets, no
additives, no pills, and no weird cocktails - just good, old,
classic canteen food and exercise. The key point in my
achievement was that I never called my food "diet" and my
weight loss project was a weight loss phase. Instead, I decided
to permanently change my lifestyle, which would ensure that I
stick to it all my life. It was this attitude that helped me forget
that I was on a diet. Thanks to this, my weight since losing
weight has been kept at the level of 68-70 kg. Having reduced
my weight from 122 kg, I completely changed my life for the
better!

7. 4. Find something in your life that will inspire
you to be more active.
And here is the story of a girl who had her own method of losing
weight
I've spent years getting rid of depression and anxiety. I used
food as an antidepressant (seized my stress). I also escaped
my psychological problems by hiding behind a computer,
playing video games and not leaving the Internet for days. At
that time, I was given two dogs (two puppies, to be exact). They
were nuts, and I could not walk with them on the street at the
same pace. I was constantly unable to keep up with them. They
deserved more, and I knew it was time for a change.

8. I set a goal to reduce my weight so that I could run with my
pets. I changed my diet. I gave up sweet and fatty foods.
Eventually my weight dropped. I spent too much time for my
psychological complexes to begin to control my life. I visited a
psychologist who quickly solved my problems. Now every day
is getting better. So far I have lost 40 kilograms (from 117 to 77
kg).
5. Walk on foot everywhere and Mr. de anything
I used to be a very active teenager, but when I went to college,
I started to get very anxious. I didn't have time to exercise and

9. my eating habits were terrible. When I finished my studies, I
decided that I needed to return to my old habits. I wanted to be
a healthy person again. But the main thing is that I wanted to
become outwardly what I was before.
I didn't recognize myself in the mirror. At first I started to walk a
little every day. When I felt comfortable and confident enough to
walk more, I increased my daily distance. As I became
physically stronger and more resilient, I started trying other
things like Pilates and boxing . Now I do dance and even run
several times a week. I have reduced my weight by 20 kg! The
most amazing thing is that I practically do not go on diets and
eat whatever I want.
6. Uninstall all photo editing applications from
your phone and computer

10. In January 2018, my most difficult period of life began. I
seriously put on weight, I collapsed from work, I had conflicts in
my family. I was unwell both mentally and physically. I realized
that I needed to prioritize. I had to learn to love myself, which
was very difficult (and even now it is still difficult).
But I made it my goal to remove any photo editing software
from my phone. Thus, I put up with the problems of my image,
my appearance. But on the other hand, by removing my photo
manipulation apps, I gained true value in who I am, inside and
out. I put myself first in all areas of my life because I deserve to
be happy .
This mental change in my head allowed me to value myself a
lot more, which, in my opinion, helped me lose 20 kilograms. I
will not lie, it was very, very difficult for me to lose weight. But I
did it for myself. Only for yourself in the first place. It helped
change my diet and my lifestyle.
In January 2018, my most difficult period of life began. I
seriously put on weight, I collapsed from work, I had conflicts in
my family. I was unwell both mentally and physically. I realized
that I needed to prioritize. I had to learn to love myself, which
was very difficult (and even now it is still difficult).
But I made it my goal to remove any photo editing software
from my phone. Thus, I put up with the problems of my image,
my appearance. But on the other hand, by removing my photo
manipulation apps, I gained true value in who I am, inside and
out. I put myself first in all areas of my life because I deserve to
be happy .

11. This mental change in my head allowed me to value myself a
lot more, which, in my opinion, helped me lose 20 kilograms. I
will not lie, it was very, very difficult for me to lose weight. But I
did it for myself. Only for yourself in the first place. It helped
change my diet and my lifestyle.
7. Focus on the long term and celebrate less
in-between victories and don't worry if
something went wrong.

12. And here is an example of how a smartphone application helped a
girl not only lose her weight, but also change her lifestyle:
In February 2016, I installed a calorie counting app with built-in
home workouts for weight loss on my smartphone. I would not
have achieved the results I have achieved without this
application. It taught me how to count calories, exercise and
feel good. The most important thing that helped me was the
realization that weight will not always go down. You will have
weeks when your weight will stand still, weeks when your
weight will increase, and weeks when it will decrease. And in
this case, you should not focus on your weight in the short
term. Focus on your long term .

13. Three years have passed since then, and I have lost almost 40
kilograms. I am so proud of myself for the determination I have
shown over the past few years. The main thing is that your diet,
calorie counting and exercise become a way of life for you.
Otherwise, in the long run, you will not lose weight / improve
your health / feel stronger / whatever your goal may be. Always
plan your long term goals. This will make it easier for you to set
yourself up for a permanent lifestyle.
8. Control portions, your eating habits and
calories
And here is a real example of how a young man was able to lose 50
kg in less than a year. This is what our hero writes:

14. At the beginning of 2019, I weighed 140 kilograms. I have
never weighed that way. I decided it was time to make some
dramatic changes in my life. I started with some diet and
exercise and saw some (but not great) results. Then, in March,
I came across an ad for a weight loss app called Noom. It got
me interested, so I downloaded it and quickly realized that it
was one of the best decisions I have ever made.
The app, after analyzing my diet, told me about my own eating
habits, portion control and how to set healthy and achievable
goals . Since then, I have continued to make more and more
changes to my diet and exercise. My first goal was not so much
just to lose weight, but to improve my general condition. In 9.5
months, I have lost a total of 50 kilos.
As a result, for the first time since high school, I began to weigh
less than 100 kg! People keep talking about how good I look,
but for me the joy I feel doesn't come from how I look, but how I
feel, which is absolutely incredible!

15. 9. Write yourself a very honest letter about
why you want to lose weight
This girl's name is Sari Bronish. Here's a method that helped
her set herself up for regular weight loss and maintaining a
healthy lifestyle
I wrote a letter to myself in the future in case I ever need
motivation. I was as honest with myself as I could. The letter
was heartbreaking. However, all the arguments in the letter
were real. This letter has greatly motivated me. It helped me
get through my hardest days, when I wanted to get out of a
low-calorie diet and quit exercising. As a result, I lost 43
kilograms in about 18 months.