I Lost 100 Lbs 10 Years Ago. This Is the Brutal, Honest Truth About Keeping It Off

Hi, I'm Sarah, and if you're reading this, chances are you've been where I've been—staring at the scale, feeling defeated, and wondering if real change is even possible. Ten years ago, I shed 100 pounds, and I've kept it off through life's ups and downs. But let me be brutally honest: it wasn't a fairy tale. There were no magic pills or overnight miracles. It was messy, emotional, and required me to rewrite my entire relationship with food, my body, and my mind. This is my story, shared from the heart, to show you that sustainable transformation is possible—but it demands patience, self-compassion, and a willingness to face the hard truths. If you're struggling with weight loss or maintenance, know that I see you, and I'm rooting for you every step of the way.

The Struggle: Battling the Weight and the Inner Demons

Before my transformation, my life was a cycle of frustration and self-doubt. I remember weighing in at 280 pounds, feeling like my body was a prison I couldn't escape. Simple things, like tying my shoes or walking up a flight of stairs, left me breathless and humiliated. Emotionally, it was even worse. I'd look in the mirror and see failure staring back—years of yo-yo dieting had left me with stretch marks, loose skin, and a deep-seated belief that I was somehow "broken."

My struggles started in my early twenties. I tried every fad diet under the sun: low-carb, juice cleanses, even those sketchy meal replacement shakes that promised the world but delivered nothing but hunger pangs and regret. I'd lose 20 pounds, celebrate for a week, and then gain it all back plus more. The emotional toll was immense—I'd binge eat in secret, fueled by stress from my demanding job as a teacher, and then punish myself with extreme restrictions. It was a vicious loop. I felt isolated, like no one understood the shame of avoiding social events because clothes didn't fit or the fear of judgment at family gatherings.

Failed attempts piled up. One year, I joined a gym and hired a trainer, only to quit after two months because the soreness and lack of quick results crushed my motivation. Another time, I tried weight-loss surgery consultations, but the risks scared me off. Deep down, I knew my issues weren't just physical; they were tied to emotional eating triggered by anxiety and low self-esteem. I'd eat to numb the pain of a bad day, and the guilt would spiral into more eating. It wasn't until I hit rock bottom—crying in my car after a doctor's appointment where I was warned about prediabetes and high blood pressure—that I realized something had to give. The "before" phase wasn't just about the weight; it was about feeling trapped in a body and mind that didn't serve me.

The Turning Point: Discovering a Sustainable Path Forward

The shift didn't happen overnight. It started with a quiet moment of desperation one rainy afternoon. I was scrolling through health forums, reading stories from people who'd lost weight and kept it off, when I stumbled upon the concept of sustainable habit change. No more crash diets; instead, I needed to address the root causes. That's when I decided to educate myself on the science behind weight loss and maintenance, focusing on how my body and brain were wired against me in some ways.

One key insight was understanding leptin resistance. Leptin is that hormone your fat cells produce to signal fullness to your brain, but after years of overeating and weight fluctuations, my body had become resistant to it. I felt hungry all the time, even when I didn't need more food. Research on leptin resistance and obesity explains how this can sabotage weight loss efforts, making it feel like an uphill battle. Recognizing this helped me stop blaming myself and start working with my biology instead of against it. I began incorporating balanced meals with protein and fiber to help regulate those signals naturally.

Another game-changer was managing cortisol, the stress hormone. My high-stress job and emotional eating were spiking my cortisol levels, which studies from the Mayo Clinic on stress and weight gain link to increased belly fat and cravings. I started small: daily walks to clear my head, journaling to process emotions, and mindfulness apps for quick meditations. It wasn't about eliminating stress entirely—that's impossible—but about building tools to handle it without turning to food.

Habit formation became my foundation. I learned from behavioral science that small, consistent changes stick better than overhauls. Drawing from insights on habit formation from the NIH, I focused on one habit at a time: swapping soda for water, then adding veggies to every meal. I tracked my progress in a journal, celebrating non-scale victories like better energy or fitting into old jeans. Therapy played a huge role too—I worked with a counselor to unpack emotional triggers, turning "turning points" into daily practices.

This new approach wasn't flashy. I didn't count every calorie or ban carbs forever. Instead, I aimed for 80% whole foods, allowed treats in moderation, and prioritized sleep and movement that felt good, like yoga and hiking. It took months to see real progress, but for the first time, it felt sustainable. The turning point was realizing that weight loss isn't a sprint; it's rewiring your life for the long haul.

The Success: A Transformed Life and the Realities of Maintenance

Fast forward ten years, and I've maintained my 100-pound loss, hovering around 180 pounds with fluctuations that I now accept as normal. The "after" isn't picture-perfect—I've had setbacks, like gaining 15 pounds during a tough year of family illness—but I've bounced back each time. Physically, I'm stronger than ever. I run 5Ks for fun, hike mountains with my kids, and no longer dread doctor's visits. My prediabetes is gone, and my energy levels sustain me through long days without crashing.

But the real transformation is mental and emotional. I used to define my worth by the scale; now, I see my body as a capable vessel for living fully. Socially, I've rebuilt confidence—hosting dinner parties without anxiety, wearing clothes that make me feel vibrant, and even mentoring others on their journeys. Life feels expansive: I've traveled to places I once thought impossible, like backpacking in Europe, and pursued passions like painting that I sidelined during my heavier days.

That said, keeping it off is brutal honesty time. Maintenance isn't effortless; it's a daily choice. Holidays tempt old habits, stress still triggers cravings, and aging brings metabolic changes. I've learned to view slip-ups as data, not defeats—analyzing what went wrong and adjusting. Community helps too; I joined online support groups where we share real talk about plateaus and motivations.

The lessons? Effort and consistency trump speed every time. My journey taught me that true success comes from loving the process, not just the outcome. It's about building a life where health feels natural, not forced.

Key Lessons for Your Journey

1. Address the Root Causes First: Don't just diet—explore emotional triggers and hormonal factors like leptin and cortisol. Start with small, science-backed changes, such as stress-reducing walks, to build momentum.

2. Focus on Habits, Not Perfection: Build one sustainable habit at a time, like mindful eating or consistent movement. Remember, consistency over intensity leads to lasting results.

3. Embrace Maintenance as a Lifelong Practice: Weight loss is the start; keeping it off means viewing setbacks as learning opportunities and seeking support from communities or professionals.

If my story resonates, know that your transformation is within reach. It's not about being flawless—it's about showing up for yourself, day after day. You've got this.