Woman Shares How She Lost Over 100lbs Through '12 Months of Consistency'

A woman's incredible transformation has gone viral on TikTok and racked up almost 300,000 views.

Millie Slater told Newsweek how she managed to drop from 253 pounds to 147 pounds in just 12 months, saying that consistency was the key to her success.

The 20-year-old marketing executive from Northamptonshire, England, revealed that she achieved her goal by weight-training six times a week, getting in as many steps as possible, and doing incline walks on the treadmill. She also tracked her calories, focusing on getting enough protein and sticking to a calorie deficit.

During the July 1 video (@millieangel_lifts) she can be seen slowly turning on camera to show her size 18 frame. Then the clip skips to more recent footage showing Slater in a size 4 boob tube top and skirt while flexing her muscles. The text layered over the clips reads: "12 months of consistency?"

Before embarking on her weight-loss journey, Slater struggled with the pounds and tried many fad diets without success. She and her partner decided to make a change after years of snacking and fast food.

Slater told Newsweek: "I never really knew about calories, but I'm sure I'd be horrified if I knew how many I was consuming daily."

In January 2023, Slater joined a gym and began tracking her calories; by doing this, she has been able to continue eating items she enjoys, like chocolate, as long as it doesn't exceed her 1,500-calorie intake. However, the first video featured on the viral clip was taken in June, and the newest version was exactly 12 months later.

"I started doing incline walks on the treadmill and then got into weightlifting, which made the gym less boring," Slater said. "My training has varied a lot in the last year and a half, but I have continued to do incline walks as I have never been a runner."

Slater encourages others to find a form of exercise they enjoy and to take progress pictures to stay motivated.

Sharing some advice with Newsweek via email, Slater said: "I'd say finding a form of exercise you enjoy is so important. I used to believe that I couldn't run so I had no chance. But simply walking more and being more active is all you need.

"I also used to think that lifting weights would make me bulky, but this is not the case at all," she added.

"I love how strong I feel, and it's given me so much more confidence in myself!"

TikTok Reacts

Her transformation has inspired many on TikTok, where her results have gone viral. Slater's story is a testament to the power of consistency and determination in achieving one's goals.

"I never thought I'd be able to lose weight, especially this much. So I regularly have to remind myself of how far I've come and remind myself to be proud," Slater said.

At the time of writing, the popular video has amassed over 35,000 comments.

"PLEASE tell me how you skimmed your arms? I have similar to yours in the before and they're my biggest insecurity. You look amazing," wrote one user.

"This is MAGNIFICENT," posted another, and a third commenter agreed, "your arms were already toned just bigger that's why they look so amazing! this might be my fav transformation!"

Why Consistency Is Important

In 2017, researchers from the Department of Psychological and Brain Sciences at Drexel University in Philadelphia, Pennsylvania, conducted a study to understand the impact of weight variability during the early stages of a weight-loss program on long-term outcomes.

The results found that people whose weight fluctuated more during the early weeks of the weight-loss program tended to lose less weight in the long run. This might be because inconsistent weight changes could indicate inconsistent habits and behaviors. Therefore, keeping track of any fluctuations in pounds early on might help improve long-term weight-loss outcomes.

Personal trainer Alasdair Nicoll, who works at The Fitness Group, based in the U.K., told Newsweek: "Consistency is key for losing weight because it's quite simply something which can't be smashed out in a few weeks. It requires a long-term commitment as when you stick and commit to a regular calorie deficit, your body gradually starts using stored fat for energy and therefore your weight decreases.

"Plus, regular exercise helps you build muscle, which boosts your resting metabolic rate and helps you burn more calories. It's also about developing healthy habits and changing your mindset from seeing it as a temporary diet to a long-term lifestyle change. Slow and steady weight loss is more effective in preserving muscle and preventing your metabolism from slowing down, which makes future weight loss more difficult."

Nicoll said that everyone's weight loss journey is unique, influenced by genetics, age, and fitness level. Setting realistic goals helps maintain motivation and focus on long-term health. Calorie tracking is beneficial as it increases awareness, control, and accountability, aiding in balanced diet planning. Combined with consistent exercise and daily walking, this approach forms a strong foundation for effective weight loss.

Speaking about Slater's journey, Nicoll said: "Physically, she'll not just lose weight but also build muscle strength and endurance, improve cardiovascular health, and boost her metabolism. Mentally and emotionally, this commitment to regular exercise can reduce stress, improve mood through the release of endorphins, enhance cognitive function, and improve sleep quality."

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