100+ Pounds, Female, Natural Weight Loss

How She Lost 180 Pounds In 1.5 Years Naturally

Hi! Tell us about yourself…why did you decide to start losing weight?

So I’ve always been on the plus side when it comes to weight. Throughout my teenage years, I was always the biggest girl on all of my sports teams(size 14/16). I went off to college and decided I was done playing sports which did not help me whatsoever. My weight slowly started to climb until I was in my mid-twenties and sitting at my heaviest which was around 350.

I was always aware that I was a bigger girl but never thought it was THAT bad. Not until I had a conversation with a trainer friend of mine who told me some hard truth. He flat out said, “Mallory, you are MORBIDLY OBESE and close to needing help just getting around.” Of course, I was in denial about it. Well fast forward a few months, I was at my friend’s wedding and when she finally got the photos back I finally saw what everyone else saw. I saw just how big I had let myself get. I got really depressed at that point.

I was like most women and had started diets so many times before but didn’t get the results fast enough so I would quit. I even went to a weight loss surgery seminar to get those options but walking out of that seminar something inside my head told me that I needed to try one more time to do it on my own. So I did. I guess you could say that my biggest AHA moment was the photo. 

What was your workout routine? Can you give us what a typical week looked like for you working out?

So when I first started I was completely ashamed to go to the gym so I worked out at home. I did a lot of bodyweight exercises and walking/jogging. I would do it late at night so no one was awake to see me struggle. It wasn’t until I had a nutrition/workout plan made for me that forced me into the gym.


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A post shared by Mallory Manning (@fat2fitmal)

That workout routine split up days like bis/tris, shoulders, back, legs. I would do a 10-minute warmup on the treadmill then do my lifting and then 15-20 minute speed intervals on the stair stepper. There were at least 5 days where I had a set workout routine and the other two were active rest days where I would walk around the neighborhood or do some activity that would keep me active.

The workouts would last maybe an hour and a half to two hours tops depending on how much rest I had between sets.

What was your nutrition like? Can you give us what a typical day of eating looked like?

So when I first started I followed a deficit/maintenance schedule where I had a set number of calories I could not go over for the day. It worked for about 6 months but then I hit a plateau and it wasn’t until I met a nutritionist/personal trainer named Greg Allen that I realized I actually wasn’t eating enough.

He kindly made me a meal plan and workout plan specific to my likes and dislikes and my personal goals and I followed that the entire way through my journey. The meal plan had about 5-6 meals per day that were specific to the type of food and the portion size. It was a lot of chicken breasts, rice, green beans, peanut butter, protein pancake recipes, even pasta was on there.

The plan set out my calorie limit as well as showed my macros per day too. The calories were anywhere between 1600-2000 depending on the activity level I had that particular day. In the beginning, I only ever took a multivitamin, but as my journey has gone on and I put my body under a lot more stress and weight I definitely take more vitamins.

Need more protein? Here are my favorite cheap and tasty protein bars 🙂

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How did you stay motivated to lose weight? Did you ever slip up?

After I hit my plateau I was extremely frustrated and thought about quitting but something inside my head just told me to keep going, to find a different route, to switch things up. Meeting Greg was the best thing for me because he showed me a different way to look at food and helped me stay motivated. I would always tell myself that I’ve worked this hard and I couldn’t quit now or I’d be giving up on myself AGAIN. 

It’s always during the times when you don’t feel like eating right or you don’t feel like going to the gym that you NEED to stick to it. It’s honestly not about motivation, at that point it’s about determination and dedication. It definitely gets hard but my advice is to set attainable goals.

If you are someone who has to lose 100+ lbs then you can’t look at the big picture. You have to set small goals to achieve the big goal. Also, reward yourself when you meet those goals but don’t reward yourself with food. Buy a piece of clothing, get your nails done, buy something for your home but never make your reward food. 

When did you start to notice progress?

I honestly didn’t start noticing big changes in appearance until after I lost over 20-30lbs. The most noticeable changes were in how my clothes fit. That’s why it’s important to not just rely on the scale but take progress pics and rely on how you feel. I feel like my weight loss was gradual for the most part. I avoided buying clothes for a while.

As a bigger girl, I hated shopping because I usually left disappointed that nothing fit. After a while, I HAD to get new clothes because the ones I had were falling off, which felt so amazing. 

Did you use any sort of trackers/apps/scales to track your progress? 

MyFitnessPal is a great way to track your meals throughout the day and I still use it to this day. I try not to rely too heavily on the scale anymore because it can become an unhealthy relationship that could lead to a disorder. 

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Do you have any weight loss “hacks” or “secrets” that helped you succeed?

To help get my water intake for the day, I carry a gallon around with me everywhere I go and I also keep a lot of sugar-free gum on hand to help with when I’m bored and I THINK I’m hungry.

What is your best advice to beginners who are looking to lose weight?

My advice is to set out what your BIG goal is and then break it down into smaller goals that are more easily attainable to get you to the BIG goal. A journey is just that, there will be roads where things get bumpy.

Maintain your determination by reminding yourself that you deserve a healthy lifestyle. Don’t start a journey for anyone else but yourself. Love yourself enough to be your healthiest self.  

Where can we find more about you?

You can find me on Instagram, @fat2fitmal, or TikTok: @mrsofficer

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