How I lost 60lb in 9 MONTHS and kept it off (tips)

I lost 60 pounds in nine months and kept it off while eating the foods I love without starving

myself using longevity science. I'm Jill Richie. I'm a longevity expert with a research team

Our mission is to help 10,000 women reclaim their health and get their mojo back

The number one most important thing I did to lose 60 pounds in nine months was make myself

a priority. For years, my health and well-being was on the back burner as a businesswoman, mom of two

kids and a dog, neighbor, and a friend, I took pride in being helpful and reliable. I was always

there to give advice, be a shoulder to cry on, or run a last minute errand. But it was taking a

major toll on my health to the point where I almost had a heart attack. I used to think that

putting myself before others made me selfish and immature that my friends and family would grow

to resent me if I didn't do everything for them and think I was self-centered. Once I made

myself a priority, I was surprised to find out that I gained respect from my inner circle and wider

community. I have more clearly defined boundaries now with my family and friends, and it has really

paid off. In fact, one side effect of making myself a priority is that my close friends have also

started taking better care of themselves, which has created a ripple effect, and it's why I'm here

now. It turns out longevity is contagious. I wish I could go back a couple of years and tell myself

this. You're not greedy. You're not lazy. You're not wasting time. I learned that I can be happy

healthy and the most helpful when my body and mind are taking care of before I take care of anyone

else. So how did I get here? I lost my first 50 pounds after having each of my kids. So part of my

identity was being the skinny mom who was great at losing weight. So then after a while

I gained 10 pounds and I figured 10 pounds, pshaw, I can lose that. I'm great at losing weight. I'm a

skinny person. Then, since I gained weight easily, I gained another 20 pounds and thought, I lost

50 pounds, so 20 is no biggie. Luckily, I gained weight evenly, so it was easy to hide. I'm in the

perfect climate for vest. The vest covered my midsection perfectly, and I learned how to contour my

neck. No problem. I got this. Every time I looked in the mirror, I saw, yeah, I'm the skinny one

Before I knew it, I was close to 200 pounds. And to be honest, I didn't hate the way I looked. All my friends

told me how great I looked. Don't be silly. You look so great. And that just helped with my delusion

I was kind of like, go me. I looked great. And my new running shoes were an inch higher. So I thought

hmm, I'm looking good. I spent seven years in athleisure wear. Whenever I tried to lose weight

with the same old starvation techniques with lots of wine and low carb foods like nuts, hummus

dressing, salads, and then my kids' leftovers, I told myself, I ate nothing yesterday. But I gained

more and more weight. That's right. The Mediterranean diet made me super fat, and I was always hungry

So, I stopped weighing myself. Problem solved. Oh, thank you for watching this video

Okay, just kidding. But I was getting older. So I decided I didn't just want to drop some vanity

weight. I wanted a lifestyle weight loss solution that would also prevent frailty, Alzheimer's

heart disease, diabetes, etc. And helped me live a long, healthy life. I wanted to do it right. I wanted to get my

mojo back before it's too late. So how did I go from this to this? The next thing I did to lose 60

pounds in nine months was stop listening to opinions and unsupported claims about weight loss

and start following the science. A year later, I was looking for answers, but I was super

frustrated. Every other influencer was like an MD or a PhD, but I felt like I should trust them

How could they be so divided if they're following just the science? I heard the proof. I heard the

protein people like eat 200 grams of protein or you lose all your muscle I heard the fiber people like white rice is terrible because it has no fiber I heard the keto people like beans have lectins and will kill you eat coconut oil instead

Eventually, I got really fed up. So I committed to becoming a longevity expert and getting to the

bottom of the science of weight loss and longevity. In addition to hiring a team of researchers

and developing our own research process, I completely re-educated myself. I became a weight loss

specialist and certified nutrition coach through the National Academy of Sports Medicine

I got certified in nutrition studies from Cornell University, nutrition for prevention

and longevity from the American College of Lifestyle Medicine, and the Mayo Clinic

menopause curriculum. And there's a lot more on my website at Jillritchie.com

forward slash process. After thousands of hours of deep research, I realized I didn't have

to kill myself in the gym, or go keto and give up bananas, or follow some crazy

window or do any fads or gimmicks to lose weight. So buckle in because the next thing I did

to lose 60 pounds, not in nine months, was eat a high water diet. All day long, you hear

fiber, fiber, fiber. But would this fill you up? It's got six grams of fiber. How about this

I used to fall for the fiber trick and I would eat high fiber foods like bars, bites

prunes, whole grain breads, nuts, and avocados. But fiber on its own is not that feeling

is great for keeping you full, but to get full in the first place, I needed water. Think about the

prunes I was eating. 100 calories of prunes weighs 40 grams. For the same amount of calories

I can have over four times more fluns without losing any fiber. I can snack on an 8-ounce

bag of prunes, which is like 20 prunes, and finish it pretty fast while watching TV. But it would

take a lot longer and more effort to eat 20 yummy plums. In fact, some studies have shown that high-water

fruits like grapes are more filling than fruits with less water like bananas, even though bananas

have way more fiber. I'm not poop-pooing fiber. I'm still on team fiber

But knowing what I know now, if I had to pick just one rule for weight loss, it would be definitely

to eat high water foods. Of course, when I first learned this, I figured, I'll just drink a lot of water with my fiber

Unfortunately, my team and I discovered it doesn't work like that. Our stomachs are pretty smart and they can tell the difference between food and water

So if you drink two cups of water with that bag of pretzels, the water just gets filtered out

It's kind of like a strainer. The water goes out first. But if you blended the pretzels with the water, it would actually be much more filling

Of course, this is just a gross example. But using these principles, the best weight loss food would of course be soup

But you most likely already know about that. Intuitively, think cabbage soup

And sure enough, there are dozens of studies to back this up. Another high water diet food that comes to mind is smoothies

But I'm sure you've heard, don't drink your calories because eating is more filling than drinking

This is true for most smoothies. But the good news is soup is so filling

It was actually the one exception to this rule. So you can drink your calories and lose weight with soup

When I was losing weight, I would make a lot of vegetable soups and take them with me everywhere I went

Can you have too much soup? My team found research showing the more soup you eat, the less calories you eat of other foods

essentially making it a negative calorie food. So what's the best amount of soup for weight loss

Endless. Besides eating high water foods, I also ate high quality foods that impact my metabolism

Specifically, the Jill Richie longevity diet promotes insulin sensitivity. So my cells can use insulin to soak up the nutrients efficiently, which boosts your metabolism

When I was overweight, I was also insulin resistant. So my body couldn't turn food into energy very well

Now that I've reversed my insulin resistance, my body is. is a food burning machine

If you're like, whoa, what the heck is insulin resistance? Don't worry, I made a whole video on insulin resistance

that I put a link to in the description below So the next thing I did to lose 60 pounds in nine months was fasted cardio And I did it with walking I used to think if I went on my typical 45 minute beach walk

I'd burn roughly 300 calories. No matter what time a day it was. Makes sense, right? Well

my research team came across studies that really surprised me. One compared how much body fat people

burned in 24 hours when they jogged either fasted or after a meal. The after meal group burned

608 calories of fat in 24 hours, which is pretty good. But the fasted group burned 1,142 calories

which is almost double. Did you get that? Almost double for the same amount of work. Like I said

even walking will do it. The other studies showed walking for an hour after a meal burned around

450 fat calories in 24 hours, but walking before breakfast burned over 700 calories. So for me

it's super easy in the morning because I'm not hungry right away. I get in a podcast, some early

morning sunlight to reset my circadian rhythm, and it's like me time. And I'm literally putting myself

first, first. Now that I'm out of weight loss mode, I still do fasted cardio sometimes. But when I lift

weights, I like to eat first because it gives me a little extra energy to have a great workout. So the next thing

I did to lose 60 pounds in nine months was I started resistance training because I wanted to lose fat and keep my

muscle. Back in the day, I got in the best shape of my life lifting weights with a trainer three

times a week. So I already knew that lifting weights wouldn't make me bulky, like I used to think

when I was younger. Someone told me that women over 50 can't gain muscle. They said it was impossible

My research team found a systematic review and meta-ysis looking at the effect of weight loss

on older adults. Showing resistance training just three times a week prevents 93% of the muscle loss

that normally happens when you're dieting. As soon as I read this study, I called my old trainer

made the decision to invest in myself and started training with him three now four times a week

My goal was only to preserve my muscle mass, but amazingly, I've gained over eight pounds of muscle

while losing fat at the same time. So don't let anyone tell you it's not possible

Another thing that surprised me was how few calories I burned at the gin

I checked my Apple Watch and realized I burned more calories just by walking. But the reason weightlifting is so important for my weight loss had nothing to do

with calories I burned in the gym. It had everything to do with my metabolism. Turns out, muscle tissue

burns three times more calories than fat tissue. And that's just calories burned at rest. So just having more

muscle mass meant I could preserve and increase my metabolism during my weight loss. Another key thing I did

to lose 60 pounds in nine months was working out how to get a good night's sleep. I don't know if you're

like me, but I used to fall asleep with the TV on and then wake up in the night during light

sleep, find where I left off on streaming and watched more until I felt back asleep. And this

would happen a couple times a night. I knew in the back of my mind that everyone was talking about

sleep and how important it was for weight loss, but it didn't really click for me and I wasn't

interested until my team and I reviewed the science. One study randomized two groups of people. One

group slept two hours less than the other every night. Guess who waits 677 more calories the

next day? You get the idea? Many other studies backed this up, showing that despite individual

differences, not sleeping enough makes people eat between 180 and 560 more calories the next day

Over a year, that could translate between 18 and 58 pounds of weight gain. The more I learned

to sleep better, the faster my weight came off. Now, I track my sleep

sleep with an o'er ring so I can see what's working. Now I'm getting usually 90 and above

Score If you someone who wants to boost your weight loss even more make sure to click on the link in the description box below to get my free ultimate sleep guide for weight loss longevity This is my gift to you and will teach you how to get

restorative sleep fires up your mitochondria to burn even more fat. Again, make sure you click in the

link below the description box in this video. Another thing that really worked for me to lose 60 pounds

in nine months was what I call diet pulsing. So diet pulsing just means taking a break from being

in a calorie deficit. To give your body time to recover and rest. I've always done this naturally

but I recently found the science to back it up. Losing around one to two pounds a week, then taking a week

off every one to two months is the sweet spot according to medical literature. Taking these breaks

helps fight back against your body's natural energy preservation mechanisms as you lose weight. In a way

it tricks your body into allowing you to lose more weight over time. Of course, the breaks are just eating

normal amounts of calories. It's not a weight gain plot. So it should be temporarily pause weight loss

I don't recommend having a cheat day because it will reverse all the weight loss you work so hard for

It would only take me a few minutes to eat a slice of cheesecake, but that's two days worth of dieting right there

The way I like to take diet breaks is either adding an extra meal to my day or a couple of nutrient-dense snacks

Personally, I have a major sweet tooth. So my go-to was an extra bowl of fruit with cocoa

powder and a little sweetener. And I couldn't have lost 60 pounds in nine months without cutting

down on drinking. My nickname was Jill Cabernet. So, you know, I love wine. But when I look at it

I'm always the heaviest when I'm also drinking the most. I've always known red wine has

125 calories per five ounces. Okay, I was drinking a little more than five ounces a day

but I still only counted 125 calories. Back then, I would never drink grape juice, too many carbs. But

studies so clearly that people who drink wine before lunch eat more calories than if they drink

the same amount of calories from grape juice. Because I learned that alcohol is an appetite stimulant

well, I kind of knew that because I always end up eating a lot late night when I had a couple

glasses of wine. I was always on a diet, but Jill Cabernet never was. She ate whatever she wanted

and I always ate a lot the next day too. Another study compared how much

food people ate after drinking a regular beer or a beer with four times the normal amount of

alcohol. The higher alcohol content, the more people ate. Alcohol truly has a profound

appetite increasing effect. So a loss of control plus more hunger plus whatever food was around

was not a good combo for weight loss, at least for me. Alcohol really helped me pack on the

pounds. The good news is a daily five ounce glass of wine doesn't appear to affect body fat

I still have a glass of wine once a month or so on special occasions

For healthy longevity, I personally choose not to drink regularly. And since I cut down on drinking, I have much more room for high nutrient longevity

promoting foods, including dessert after dinner. When I fully committed to my health, I realized my weight loss was standing in the way

of all my longevity goals. All the research clearly points to the fact that you cannot have longevity without

first being at a healthy weight. So once I turn my focus to my longevity, my weight

naturally fell into place. Everything I do for weight loss is also good for longevity. And it turns

out weight loss is a side effect of a longevity lifestyle. So it's a win-win. You might be wondering if I

took any supplements to lose and maintain my weight. That's why your next step is to watch

reverse aging, my ultimate supplement stack. We'll teach you how to accelerate your weight loss

and slow down aging using the right supplements. See you in the next video because your health is the ultimate luxury