How I Lost 70 pounds of FAT *naturally* | (healthy + sustainable Weight Loss Transformation)

Hi, I’m Sunny! At 25, I realized I was supposed to be in the prime of my life- but I was the unhealthiest I had ever been. So, I decided to make a major change in my life. After years of struggling with my weight and battling (BED), I finally found a way to lose 70 lbs. in just one year—and I did it through healthy, sustainable practices that have now become part of my everyday life.

In this article, I’ll take you through my journey, sharing the steps I took to transform my health and fitness. Living in a van and traveling the world has given me a unique perspective on maintaining a balanced lifestyle, no matter where I am. I’m here to show you that it’s possible to achieve your goals without resorting to extreme dieting.

Whether you’re just starting your journey or looking for motivation to keep going, I hope my story inspires you to prioritize a healthy lifestyle change. Remember, if I can do it, you can too! Let’s embrace a healthier, happier life together.

I used to joke that I could look at a piece of cake and instantly gain 10 pounds. Little did I know how far from the truth that was. In December 2022, I was at my heaviest, and exactly one year later, in December 2023, my transformation was incredible. You might be wondering how I ended up in such a situation in the first place. Hi, I’m Sunny, and I live in a van while lifting heavy things. Today, I want to share my health journey with you—how I lost 70 pounds in just a year, and the sustainable, healthy habits I adopted to achieve that goal. If you’re curious about how I did it and what steps I took along the way, keep reading.

To start, I’ve had a long-standing problem with food since childhood. A soft sandwich felt like a comforting hug, and I relied heavily on fast food and ultra-processed meals for much of my life. These foods were convenient, tasty, and—let’s be honest—pretty addictive. But as time went on, I noticed how much these eating habits were affecting my health, both physically and mentally. At 25, I had chronic back pain, frequent migraines, and felt like I was in the worst shape of my life. I passively tried to lose weight for years without success. In November 2022, I finally committed to making real changes for the sake of my health.

One thing I wish I had done before starting this journey was get my blood work done, so I could track my progress more scientifically. Unfortunately, I missed the window before turning 26 and losing access to my parents’ health insurance. On that note, this is a great time to mention today’s sponsor: Insure Me. They help connect people with affordable health insurance plans that even reward you for staying healthy. Click the link in the description below to learn more.

The first major step in my weight loss journey was cutting out fast food and ultra-processed snacks like Totino’s pizza, Hot Cheetos, and Ben & Jerry’s ice cream. I had been addicted to these foods, but as I learned about their impact on health—leading to conditions like heart disease and type 2 diabetes—it became a huge motivator for me to stop. I already had these issues in my family, and eating poorly while not exercising wasn’t helping my case. The food industry spends billions of dollars manipulating food textures and flavors to keep us hooked, so I had to consciously break free from that cycle.

Weight loss, at its core, comes down to a calorie deficit. A calorie deficit means consuming fewer calories than your body needs to maintain its current weight. I learned to calculate my total daily energy expenditure (TDEE) and adjusted my diet accordingly. I also began strength training, which not only burns calories but builds muscle, allowing you to eat more and burn more calories at rest. It’s important to find a balance and not under-eat—1,200 calories is the absolute minimum for sedentary women, and 1,500 for sedentary men. Tracking my food with tools like MyFitnessPal and using a food scale helped me learn the nutritional value of what I was eating.

Instead of strict meal planning, I opted for flexibility, listening to my body and learning to distinguish between physical and emotional hunger. I had spent years eating out of habit or emotion, rather than true hunger. By eating what I wanted in a controlled way, I reduced bingeing and cravings. I focused on adding healthier, higher-volume, and lower-calorie foods to my meals, like vegetables, which I had previously avoided. Slowly but surely, my taste buds changed, and I began to enjoy foods that were good for me.

Exercise was just as important as diet in my transformation. I started with low-impact activities like walking and dancing before moving on to weight training and high-intensity interval training (HIIT). Building muscle became a passion of mine because I knew it would help me maintain my weight loss and improve my overall health. For years, I had worked out without seeing much progress because I wasn’t consuming enough protein. Once I increased my protein intake, everything changed. I recommend aiming for 0.8 to 1 gram of protein per pound of body weight.

Along the way, I discovered the empowering feeling of lifting heavier weights each week. This journey wasn’t just about aesthetics—it was about feeling strong and capable in my own body. Of course, I faced challenges too. I lost some friends and even a family member who didn’t support my weight loss efforts. But that was more about their own issues, not mine. I also dealt with intense cravings and social challenges, especially in situations where food was the center of attention. I learned to navigate these by planning ahead and indulging moderately, which helped me stay on track.

After a year of dedication, I lost 70 pounds, but the benefits went far beyond weight loss. My back pain and migraines disappeared, my skin cleared up, and I slept better than ever. Mentally, I gained a new sense of confidence. I no longer avoided looking in the mirror, taking photos, or engaging in physically demanding activities. This journey gave me a sense of accomplishment and resilience that spilled over into every area of my life.

If you’re thinking about starting a similar journey, here are some tips for success: Set clear, realistic goals. Listen to your body and eat intuitively. Prioritize muscle health by incorporating strength training. Stay consistent and find activities you enjoy. Educate yourself about your body’s needs and celebrate small victories along the way. This journey has been life-changing for me, and it’s not just about losing weight—it’s about reclaiming your health and happiness.

Let me know if you have any questions or if you’d like me to make more content on topics like emotional vs. physical hunger. Until next time, happy days and safe travels!

As I reflect on this journey, I want to emphasize that it’s not just about following a rigid set of rules or chasing a number on the scale. It’s about finding a way to live that makes you feel energized, happy, and healthy in the long run. I went through so many ups and downs, both physically and emotionally, but I stayed committed because I knew I deserved to feel good in my own body.

One thing I want to stress is that everyone’s journey is different. What worked for me might not work exactly the same for someone else, and that’s okay. The most important part is that you find what makes sense for your life and your body. You don’t have to follow every trend or jump on every diet that promises quick results. Focus on making gradual, sustainable changes that you can live with for the long term.

Another key takeaway from my experience is to give yourself grace. There were times when I slipped up or felt like I wasn’t making enough progress, but I reminded myself that change takes time. It’s so easy to get discouraged when you don’t see immediate results, but consistency is what ultimately leads to success. Celebrate every small victory, whether it’s a drop in weight, an increase in strength, or simply feeling better after a workout. All of these moments matter.

Also, surround yourself with positivity. I mentioned losing friends and dealing with some unsupportive people along the way, and while that was hard, I found a community of like-minded people who were going through similar experiences. Whether online or in person, finding a support system makes a huge difference. It keeps you motivated and reminds you that you’re not alone in your journey.

As I close this chapter of my health transformation, I’m looking ahead to new goals. Now that I’ve lost the weight, my focus is on continuing to build muscle, improve my endurance, and maintain the healthy lifestyle I’ve worked so hard to create. The best part is that I now enjoy the process, and it doesn’t feel like a chore anymore. Weightlifting has become a passion, and being able to fuel my body with nutritious foods feels empowering, not restrictive.

So, to anyone reading this who is considering starting their own health journey, just know that it’s possible. You can take control of your health and transform your life in ways you never thought possible. It won’t always be easy, but it will definitely be worth it. Stay patient, stay focused, and most importantly, be kind to yourself along the way. You’ve got this!