The 1 Change This Woman Made to Drop Those Last 10 Pounds

The struggle to lose weight is very real, so you’ll completely relate to Wendy Mehaffey’s story. This 37-year-old chiropractor and mother of two was fed up with carrying around that extra 10 pounds. She had tried losing the weight before, but what she was doing wasn’t making a big enough impact. Here’s how she finally did something about it.

Wendy: Before

POPSUGAR: What was your daily diet like? Any off-limits foods? Was it different on the weekend?

Wendy Mehaffey: I always felt like I made healthy choices for the majority of my meals. I stay away from soda and sweets. My downfall comes in the form of bagels/breads/rice. I am a carbavore, and that’s always been something I’ve had to work at. I would treat myself to Starbucks two to three times a week for a latte, too! However, my main issue was portion control. I would eat more than I should, going back for a little extra on most occasions. I never restricted any foods from my diet and believe in moderation. But it doesn’t matter when you’re eating two servings at each meal how healthy it is. It still adds up.

Now, I stick very tightly to portioning out my meals. Every meal goes into my portion containers (the same ones from the 21-Day Fix). I felt the most confident when I measured out my lunches and dinners. I preplanned each meal, as to not make bad/wrong choices when I was hungry and needing something quick on the fly. This made it a foolproof plan. I was extremely strict six days per week. On the seventh day, I allowed myself a cheat day. This way, I didn’t feel like I was missing out on anything that I may have craved (similar to the Body For Life). Here’s an example of a typical day’s meal plan:

Breakfast: Three egg whites, one egg, three pieces of turkey sausage

Snack: Protein shake (GNC natural whey protein powder natural chocolate flavor mixed with water) and a piece of fruit

Lunch: Broiled veggies (a mix of broccoli, squash, green beans, zucchini, onions, mushrooms) with either grilled chicken or ground turkey

Snack: Zone Perfect Protein bar (all-time fave is Chocolate Mint) and 10 to 12 nuts

Dinner: Grilled turkey burger (no bun) on salad or grilled chicken with steamed veggies, and occasionally wine or beer

When I would get a sweet craving, I would have a strawberry. Works like a charm!

PS: What was your workout schedule?

WM: I love running, and I play ice hockey. I typically maintain 15 to 18 miles per week. When the Spring approached, I increased mileage since I’ve always been a fair-weather runner. By this Summer, I was up to 30 miles per week, which was also a big help. I have a great neighborhood filled with moms who love to run. One of my neighbors suggested we start running together at 6 a.m. a few times a week [that was me, BTW!]. It’s been fantastic! Very motivational to know there is someone waiting for you to run with. You can’t let them down so you drag yourself there, and when you’re done, you feel great! It was an easy way to boost my mileage and get my workouts in without taking away from my family and work responsibilities.

Wendy: After

PS: How long did it take you to lose the weight?

WM: I decided to start with the portion control and clean eating about four months ago. It took me about 2.5 months to lose 10 pounds (I’ve lost 20 in total).

PS: How did you stay motivated? Did you have a goal?

WM: There are two things that have kept me motivated. One is a post from a friend on Facebook. She said something to the effect of, “I’m sick of not giving things 100 percent.” This resonated with me. I would always make excuses of why I would not wake up early to work out. I went to bed late, or my kids were up all night, or a million other excuses. I wasn’t even giving it 50 percent! I was just full of excuses. They all sounded so legitimate at the time. Also, another friend said something to me that has also stuck. I hear it every time I’m feeling weak and wanting some food that might take me off track. He told me, “I think you look great, but you must not be serious about losing weight if you’re not doing what it takes to lose it.” That has been huge for my motivation. I completely agree with it! It’s not easy, but it’s worth the way I feel to forgo the extra scoop of dinner. My goal was to feel and look like the mom I always envisioned I would be. I am finally there!

Wendy: After

PS: How are you maintaining your weight?

WM: I still use the measuring cups to portion out my food. I feel like if I didn’t, portions would be getting a little larger and a little larger and I would run into the same problem again of overeating portion sizes. So this way I know that I don’t have to question myself. I still stay away from carbs at lunch and dinner, but I have added back in a few more calories. I will put avocado and cheese on my salad, and I have added in nuts with my afternoon snack. And I still incorporate my cheat day.

PS: Any advice for other women trying to drop those last 10 pounds?

WM: We all have a bunch of excuses that all seem so real in our heads. We don’t have the time, we didn’t sleep enough, we have to get up too early, etc. If you can just commit to doing it ¡ª 100 percent this time ¡ª you’ll find it feels AMAZING. It’s also important to have a supportive network of friends. Find some neighbors or an exercise group that you can be held accountable with.

The 1 Change This Woman Made to Drop Those Last 10 Pounds

The struggle to lose weight is very real| so you’ll completely relate to Wendy Mehaffey’s story. This 37-year-old chiropractor and mother of two was fed up with carrying around that extra 10 pounds. She had tried losing the weight before| but what she was doing wasn’t making a big enough impact. Here’s how she finally did something about it.

Wendy: Before

POPSUGAR: What was your daily diet like? Any off-limits foods? Was it different on the weekend?

Wendy Mehaffey: I always felt like I made healthy choices for the majority of my meals. I stay away from soda and sweets. My downfall comes in the form of bagels/breads/rice. I am a carbavore| and that’s always been something I’ve had to work at. I would treat myself to Starbucks two to three times a week for a latte| too! However| my main issue was portion control. I would eat more than I should| going back for a little extra on most occasions. I never restricted any foods from my diet and believe in moderation. But it doesn’t matter when you’re eating two servings at each meal how healthy it is. It still adds up.

Now| I stick very tightly to portioning out my meals. Every meal goes into my portion containers (the same ones from the 21-Day Fix). I felt the most confident when I measured out my lunches and dinners. I preplanned each meal| as to not make bad/wrong choices when I was hungry and needing something quick on the fly. This made it a foolproof plan. I was extremely strict six days per week. On the seventh day| I allowed myself a cheat day. This way| I didn’t feel like I was missing out on anything that I may have craved (similar to the Body For Life). Here’s an example of a typical day’s meal plan:

Breakfast: Three egg whites| one egg| three pieces of turkey sausage

Snack: Protein shake (GNC natural whey protein powder natural chocolate flavor mixed with water) and a piece of fruit

Lunch: Broiled veggies (a mix of broccoli| squash| green beans| zucchini| onions| mushrooms) with either grilled chicken or ground turkey

Snack: Zone Perfect Protein bar (all-time fave is Chocolate Mint) and 10 to 12 nuts

Dinner: Grilled turkey burger (no bun) on salad or grilled chicken with steamed veggies| and occasionally wine or beer

When I would get a sweet craving| I would have a strawberry. Works like a charm!

PS: What was your workout schedule?

WM: I love running| and I play ice hockey. I typically maintain 15 to 18 miles per week. When the Spring approached| I increased mileage since I’ve always been a fair-weather runner. By this Summer| I was up to 30 miles per week| which was also a big help. I have a great neighborhood filled with moms who love to run. One of my neighbors suggested we start running together at 6 a.m. a few times a week [that was me| BTW!]. It’s been fantastic! Very motivational to know there is someone waiting for you to run with. You can’t let them down so you drag yourself there| and when you’re done| you feel great! It was an easy way to boost my mileage and get my workouts in without taking away from my family and work responsibilities.

Wendy: After

PS: How long did it take you to lose the weight?

WM: I decided to start with the portion control and clean eating about four months ago. It took me about 2.5 months to lose 10 pounds (I’ve lost 20 in total).

PS: How did you stay motivated? Did you have a goal?

WM: There are two things that have kept me motivated. One is a post from a friend on Facebook. She said something to the effect of| “I’m sick of not giving things 100 percent.” This resonated with me. I would always make excuses of why I would not wake up early to work out. I went to bed late| or my kids were up all night| or a million other excuses. I wasn’t even giving it 50 percent! I was just full of excuses. They all sounded so legitimate at the time. Also| another friend said something to me that has also stuck. I hear it every time I’m feeling weak and wanting some food that might take me off track. He told me| “I think you look great| but you must not be serious about losing weight if you’re not doing what it takes to lose it.” That has been huge for my motivation. I completely agree with it! It’s not easy| but it’s worth the way I feel to forgo the extra scoop of dinner. My goal was to feel and look like the mom I always envisioned I would be. I am finally there!

Wendy: After

PS: How are you maintaining your weight?

WM: I still use the measuring cups to portion out my food. I feel like if I didn’t| portions would be getting a little larger and a little larger and I would run into the same problem again of overeating portion sizes. So this way I know that I don’t have to question myself. I still stay away from carbs at lunch and dinner| but I have added back in a few more calories. I will put avocado and cheese on my salad| and I have added in nuts with my afternoon snack. And I still incorporate my cheat day.

PS: Any advice for other women trying to drop those last 10 pounds?

WM: We all have a bunch of excuses that all seem so real in our heads. We don’t have the time| we didn’t sleep enough| we have to get up too early| etc. If you can just commit to doing it ¡ª 100 percent this time ¡ª you’ll find it feels AMAZING. It’s also important to have a supportive network of friends. Find some neighbors or an exercise group that you can be held accountable with.

This Easy Formula Is the Key to Weight-Loss Success

The 80/20 principle is no diet ¡ª it’s a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that never exists in a fad diet. When you practice 80/20, you have the space to go out socially and enjoy a meal (or a cocktail!) with friends, but most importantly, it makes the whole clean-living thing feel doable for the long run.

The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don’t be concerned about the math, but it’s simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.

If you’re worried about loosening the reins, look to Hollywood for 80/20 success stories. When we spoke to Jessica Alba’s trainer Yumi Lee, Yumi credited the 80/20 rule when it came to Jessica’s ability to maintain her healthy weight. She explains, “You can’t be 100 percent all of the time, but you can be 80 percent all of the time.” Yumi recommends small, frequent meals throughout the day, aiming to make healthy choices 80 percent of the time.

Supermodel Miranda Kerr has also explained how the 80/20 rule has done wonders for her relationship with food. Without guilt or conditions placed on meal choices, Miranda says, “Food is my friend, and consistency is the key. I believe that everything in moderation is best.” We could not agree more.

Related: Why It’s Good to Take a Cheat Day Each Week

Image Source: POPSUGAR Photography / Jae Payne

This Easy Formula Is the Key to Weight-Loss Success

The 80/20 principle is no diet ¡ª it’s a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid| limiting diets in the past find that this new rule teaches them about balance and moderation| a concept that never exists in a fad diet. When you practice 80/20| you have the space to go out socially and enjoy a meal (or a cocktail!) with friends| but most importantly| it makes the whole clean-living thing feel doable for the long run.

The breakdown is simple: 80 percent of the time you focus on eating clean| good-for-you foods| and 20 percent of the time you have the freedom to indulge as you please. Don’t be concerned about the math| but it’s simple: if you eat three square meals a day| three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day| then seven of those small meals are up for grabs.

If you’re worried about loosening the reins| look to Hollywood for 80/20 success stories. When we spoke to Jessica Alba’s trainer Yumi Lee| Yumi credited the 80/20 rule when it came to Jessica’s ability to maintain her healthy weight. She explains| “You can’t be 100 percent all of the time| but you can be 80 percent all of the time.” Yumi recommends small| frequent meals throughout the day| aiming to make healthy choices 80 percent of the time.

Supermodel Miranda Kerr has also explained how the 80/20 rule has done wonders for her relationship with food. Without guilt or conditions placed on meal choices| Miranda says| “Food is my friend| and consistency is the key. I believe that everything in moderation is best.” We could not agree more.

Related: Why It’s Good to Take a Cheat Day Each Week

Image Source: POPSUGAR Photography / Jae Payne

The 1 Thing Khlo¨¦ Kardashian Cut Out to Lose 11 Pounds in 6 Weeks

It’s no secret that Khlo¨¦ Kardashian has a team of people who help her stay fit, but when it comes down to it, she’s got to have willpower like everyone else. So when she thought about cutting out a big part of her diet ¡ª dairy ¡ª she was hesitant, but the choice ended up contributing to her 11-pound weight loss in just six weeks.

“I’m obsessed with cheese and milk, but eliminating them from my diet made the biggest difference,” Khlo¨¦ said in the December issue of NewBeauty Magazine. “In a month and a half, I lost 11 pounds just from not eating dairy, without doing anything else different, and that totally blew my mind.”

“I’m way healthier now than I ever was,” she continued. “I stay really hydrated by drinking five liters of water and taking vitamins every single day.”

Of course, Khlo¨¦ also hits the gym . . . hard. The reality star doesn’t take many days off from her intense workout with personal trainer Gunnar Peterson. “Working out does so much for me emotionally,” she said, “but it also makes my skin look better ¡ª everything looks better.”

If you’re thinking about giving up dairy, too, these posts will help:

Giving Up Dairy Changed My Body in So Many Surprising Ways10 Dairy-Free Breakfasts With (at Least!) 15 Grams of ProteinThe 25 Best Dairy-Free TreatsImage Source: Getty / Daniel Knighton

The 1 Thing Khlo¨¦ Kardashian Cut Out to Lose 11 Pounds in 6 Weeks

It’s no secret that Khlo¨¦ Kardashian has a team of people who help her stay fit| but when it comes down to it| she’s got to have willpower like everyone else. So when she thought about cutting out a big part of her diet ¡ª dairy ¡ª she was hesitant| but the choice ended up contributing to her 11-pound weight loss in just six weeks.

“I’m obsessed with cheese and milk| but eliminating them from my diet made the biggest difference|” Khlo¨¦ said in the December issue of NewBeauty Magazine. “In a month and a half| I lost 11 pounds just from not eating dairy| without doing anything else different| and that totally blew my mind.”

“I’m way healthier now than I ever was|” she continued. “I stay really hydrated by drinking five liters of water and taking vitamins every single day.”

Of course| Khlo¨¦ also hits the gym . . . hard. The reality star doesn’t take many days off from her intense workout with personal trainer Gunnar Peterson. “Working out does so much for me emotionally|” she said| “but it also makes my skin look better ¡ª everything looks better.”

If you’re thinking about giving up dairy| too| these posts will help:

Giving Up Dairy Changed My Body in So Many Surprising Ways10 Dairy-Free Breakfasts With (at Least!) 15 Grams of ProteinThe 25 Best Dairy-Free TreatsImage Source: Getty / Daniel Knighton

How a Little Mint Can Go a Long Way When It Comes to Weight Loss

Those Double Mint twins were onto something ¡ª mint may be just what you need to curb your cravings for a midnight snack or that second chocolate chip cookie. Due to mint’s strong scent| it is a natural appetite suppressant that can be used to keep cravings at bay| said dietitian and nutritionist Cynthia Sass. It may all be psychological but it works; sipping on mint tea| chewing sugar-free mint gum| or simply brushing your teeth can save you calories and may help you drop a pant size ¡ª unfortunately| mint chocolate chip ice cream does not count. Give mint a try the next time you’re longing for something sweet and salty| or check out some of these ideas to curb cravings.Related: Beat Your Food Cravings With These Tips

Image Source: POPSUGAR Photography / Anna Monette Roberts

How a Little Mint Can Go a Long Way When It Comes to Weight Loss

Those Double Mint twins were onto something ¡ª mint may be just what you need to curb your cravings for a midnight snack or that second chocolate chip cookie. Due to mint’s strong scent, it is a natural appetite suppressant that can be used to keep cravings at bay, said dietitian and nutritionist Cynthia Sass. It may all be psychological but it works; sipping on mint tea, chewing sugar-free mint gum, or simply brushing your teeth can save you calories and may help you drop a pant size ¡ª unfortunately, mint chocolate chip ice cream does not count. Give mint a try the next time you’re longing for something sweet and salty, or check out some of these ideas to curb cravings.Related: Beat Your Food Cravings With These Tips

Image Source: POPSUGAR Photography / Anna Monette Roberts

The 30-Day Program That Heals Unhealthy Food Habits

Tens of thousands of people have taken on the Whole30 program| a monthlong clean-eating program that promises a bevy of health and emotional benefits. Developed by Dallas and Melissa Hartwig| a husband-and-wife team with backgrounds in sports nutrition| anatomy| and physical therapy| the program aims to reset your metabolism and reshape your relationship with food.

After a co-worker read the essential Whole30 text| It Starts With Food| and took on the challenge| I was interested to see what all the hype surrounding this monthlong “diet” was really about.

What Can I Eat?

On the surface| the Whole30 menu looks a lot like the Paleo diet (low carb| high protein)| but think of it more as an elimination diet| except there’s no 80/20 balance either ¡ª no cheating| no indulgences for one month. For one month| it completely strips away “hormone-unbalancing| gut-disrupting| inflammatory food groups|” considered to be grains| sugar| dairy| alcohol| and legumes. Equally as important as eliminating these groups is not to be tempted to “junkify” their old favorites ¡ª for example| a meaty “Paleo pizza” or “coconut-flour pancakes” are off-limits. For Whole30 participants| it’s not about stretching the rules of the diet to their furthest limits. It’s about learning to enjoy whole| clean| simple foods that fuel your body.

The Promises

The program promises a laundry list of potential benefits| such as improved body composition| higher energy levels| better quality of sleep| improved athletic performance| and a reduction of food cravings| particularly when it comes to sugar and carbs. Participants have chimed in with their testimonials| crediting the Whole30 program with everything from clearing up acid reflux to complete elimination of autoimmune disorders. Beyond the physical benefits| the Whole30 program aims to reshape “long-standing| unhealthy patterns related to food| eating and your body image.”

The Verdict

While a rigid diet with no allowance for indulgences is not sustainable over time| there’s no reason you shouldn’t be able to push yourself for a month ¡ª sometimes drastic times call for drastic measures! The Whole30 program could be a good option for individuals looking to give themselves a healthy reset or discover what food sensitivities they might have. But before you sign on board| it’s essential to read their book that outlines the program to make sure it’s right for you.

Has anyone completed the Whole30 program? Share your thoughts and experiences below.

Image Source: POPSUGAR Photography / Jae Payne

The 30-Day Program That Heals Unhealthy Food Habits

Tens of thousands of people have taken on the Whole30 program, a monthlong clean-eating program that promises a bevy of health and emotional benefits. Developed by Dallas and Melissa Hartwig, a husband-and-wife team with backgrounds in sports nutrition, anatomy, and physical therapy, the program aims to reset your metabolism and reshape your relationship with food.

After a co-worker read the essential Whole30 text, It Starts With Food, and took on the challenge, I was interested to see what all the hype surrounding this monthlong “diet” was really about.

What Can I Eat?

On the surface, the Whole30 menu looks a lot like the Paleo diet (low carb, high protein), but think of it more as an elimination diet, except there’s no 80/20 balance either ¡ª no cheating, no indulgences for one month. For one month, it completely strips away “hormone-unbalancing, gut-disrupting, inflammatory food groups,” considered to be grains, sugar, dairy, alcohol, and legumes. Equally as important as eliminating these groups is not to be tempted to “junkify” their old favorites ¡ª for example, a meaty “Paleo pizza” or “coconut-flour pancakes” are off-limits. For Whole30 participants, it’s not about stretching the rules of the diet to their furthest limits. It’s about learning to enjoy whole, clean, simple foods that fuel your body.

The Promises

The program promises a laundry list of potential benefits, such as improved body composition, higher energy levels, better quality of sleep, improved athletic performance, and a reduction of food cravings, particularly when it comes to sugar and carbs. Participants have chimed in with their testimonials, crediting the Whole30 program with everything from clearing up acid reflux to complete elimination of autoimmune disorders. Beyond the physical benefits, the Whole30 program aims to reshape “long-standing, unhealthy patterns related to food, eating and your body image.”

The Verdict

While a rigid diet with no allowance for indulgences is not sustainable over time, there’s no reason you shouldn’t be able to push yourself for a month ¡ª sometimes drastic times call for drastic measures! The Whole30 program could be a good option for individuals looking to give themselves a healthy reset or discover what food sensitivities they might have. But before you sign on board, it’s essential to read their book that outlines the program to make sure it’s right for you.

Has anyone completed the Whole30 program? Share your thoughts and experiences below.

Image Source: POPSUGAR Photography / Jae Payne