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A Safe Weight Loss Journey: F/30/5’5” Goes From 150Lbs to 128Lbs in 16 Weeks

Read about one woman's safe and effective weight loss journey using high protein intake, gradual reduction of fats and carbs, and hypertrophy training.

Article by Madeleine Smith

A picture of a 5'5" female showing a weight loss from 150 pounds to 128 pounds. A net loss of 22 pounds.
F/30/5’5” [150lbs > 128lbs = 22lbs] [16 weeks]. Finally dieted the right way.
Originally posted on /r/progresspics

A Safe and Gradual Weight Loss Journey

This woman’s weight loss journey involves a gradual reduction of carbs and fat while maintaining a high protein intake. She began with strength training for size (hypertrophy training) 5 days a week. In 16 weeks, she lost a safe 22 pounds, going from 150lbs to 128lbs.

Maintaining Strength and Muscle Mass

Despite losing weight, this woman maintained her strength and, in fact, gained some muscle mass. Her strength gains were likely due to the process of recomposition, a phenomenon where the body builds muscles while burning fat.

Volume Workouts for Bigger, Stronger Legs

The woman's leg gains surprised her but were likely due to the volume work in her workouts. Two of her 5 full-body workout days were focused on legs. She did 8 sets each of low bar squats and sumo squats, in addition to other leg and glute exercises.

Reversing the Diet Safely

After the 16-week diet, this woman began the process of reverse dieting while maintaining protein intake and gradually adding carbs and fats back. She also increased her caloric intake as long as her weight remained stable. She ended up eating more while being able to maintain her weight.

Inspiring Progress for Safe and Effective Weight Loss

This weight loss journey serves as an inspiration for others who want to lose weight safely and effectively. It’s essential to maintain a high protein intake, gradually reduce fats and carbs, and engage in regular exercise, particularly hypertrophy training. By doing so, you can achieve excellent results like this woman's without compromising your health.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.