Sustainable Weight Loss Without Giving Up Favorites (Portions That Feel Fair)

You do not have to go to an extreme to feel good in your body. A plan that is realistic for you based on how much time you spend on other things such as work, meals out with others, etc., can lead to long-term sustainable weight loss.

Sustainable weight loss is making slow and steady progress over weeks and months, not by trying to lose a large amount of weight quickly or even in a short period of time. When the scale fluctuates, it’s frustrating. This guide will walk you through a simple 3-part approach that incorporates food, movement and habits, so that sustainable weight loss does not feel like a continuous “reset” button.

What Sustainable Weight Loss Really Means (and Why Most Diets Fail)

You don’t want to lose weight just to lose weight, you want to be able to maintain those results. What I call sustainable weight loss is what you can sustainably lose weight with out having to white knuckle your way thru each and every meal.

For most people a good place to start is at an average weekly weight loss of .5% to 1% of their total body weight, although your best target will depend upon your medical history, where you are starting from, and what your healthcare provider recommends. More isn’t better, and less isn’t a failure. In fact, for most people losing weight slowly means that they have lost weight in a manner that their body can manage.

There are a few common reasons why most diets fall short of their intended goals.

• They cut calories down too far, and now you’re hungry all of the time.
• When life happens, “eating perfectly” doesn’t work as well as planned.
• You are losing muscle mass (which reduces your resting metabolic rate), which also limits your ability to exercise, and thus your calorie burn.
• Now you’re experiencing rebound hunger, and you can’t stop thinking about food.

I completely understand why you would become discouraged after trying so hard and feeling like you’ve hit a wall. The answer is rarely more pressure, but rather a better approach.

The difference between fast loss and slow, sustainable progress

When you push too hard in trying to lose weight your body is going to fight back. Some of the signs of this are; you’re always hungry, you have low energy, you’re irritable and you’re obsessed with tracking everything and every little thing in order to see some type of movement, which is taking up far too much of your brain power.

You may think slow and steady is boring however slow and steady is usually the most effective way to achieve and maintain long term to to sustainable weight loss. This isn’t punishment for over eating or gaining weight, this is about creating a routine that you can use day after day.

Your baseline matters: sleep, stress, hormones, and medications

Short or disrupted sleep patterns may cause an increase in hunger hormone levels as well as an increase in food cravings. Stress, especially high stress levels, may also have the same effect. As a result, you may find yourself snacking more, wanting to eat more sugary foods, or feeling like you are “hollow” at night even if your meals appear to be adequate.

Additionally, health-related issues can also impact how we experience hunger and fullness. Some of these include thyroid problems, polycystic ovary syndrome (PCOS), hormonal changes during menopause, and certain medications including some used for treating depression and steroid use. If you think there is a potential medical reason behind your increased hunger and/or thirst, please discuss this with a healthcare provider. It could potentially prevent you from spending months confused and blaming yourself.

Build a Real-World Eating Plan You Can Stick To

The goal isn’t a perfect diet; it’s a repeatable diet. The sweet spot is a small calorie deficit where you’re not going crazy for a snack at 9pm.

Rather than tracking every single calorie for all time, identify some “anchor” habits that will help reduce overall calorie consumption: eating protein with meals, eating high fiber foods, portioning out how much food you should be eating based on what your day looks like. You can still eat the foods you love. They just need to fit so they aren’t contributing to a week long back slide.

I used to believe each meal had to be perfectly clean to be counted. I’ve found a flexible diet is almost always the most sustainable.

The plate method for healthy sustainable weight loss (no complicated math)

The plate method may be very simple but it can also be very powerful. To get started with your meal, use these guidelines to help guide you:

• Non-starchy vegetables – Fill half your plate with them.
• Protein- Use the size of a palm to measure your portions of this food group.
• Carbohydrates-Use the size of a fist to measure your portions of this food group.
• Healthy Fats-Use the size of a thumb to measure your portions of this food group.

The protein and fiber in your food are going to make you feel fuller longer so that you’re able to stick with your diet even when things get busy; additionally, this is an excellent method for slow sustainable weight loss over time since you won’t be forced to rely solely upon will power for success.

Here are two fast examples you may try this week:

• A lunch bowl example: Place rotisserie chicken, microwaved frozen vegetables, a small portion of rice and some olive oil and lemon juice into a large bowl.
• Dinner example: Cook salmon (or tofu) with a small potato as well as some roasted or air-fried vegetables; finish off with a small piece of fresh fruit.

How to find the best diet for sustainable weight loss for you

Find an eating pattern that works long-term. Don’t choose a way to eat that will make you hate going to the table at night.

There are many ways to eat well. Here are four examples. You may be able to adjust any of these:

• A Mediterranean diet has lots of fruits and vegetables, olive oil, fish, beans, and flexibility in what you eat.
• A higher protein diet can help if you get hungry all the time or have to lift heavy things.
• A lower carb diet can help with some people’s hunger levels and how their body handles sugar in their bloodstream.
• A plant-based diet is great for high fiber and volume diets, and also good for your heart.

To find the best diet for sustainable weight loss, use this quick checklist after 1 to 2 weeks:

• You’re hungry often but never ravenous.
• You have enough energy to get through most days.
• For the most part, you feel like your digestion works normally.
• Mostly, it supports your lifestyle socially.
• Your labs and blood pressure are headed in the right direction (if you track them with a healthcare provider).

What I’d love you to do is pick a plan that you can work with during crazy busy times. This is when the results will be really apparent.

Portion, snacks, and cravings: simple rules that prevent backsliding

Cravings are not indicative of weak will power or a character flaw. They are an opportunity to reflect upon how we have developed habits around food, the influence of stress, and the ease with which we can access certain types of foods. When you establish a few simple rules to help you stay consistent but not feel deprived, you’ll find maintaining a healthy and sustainable rate of weight loss will become much easier.

Here are five ways to establish those rules:

1. Plan one treat a couple times a week. Eat it on purpose – not when you’re standing at the counter, and savoring it.

2. Keep high protein snack options readily available; Greek yogurt, beef jerky, cottage cheese, and hard-boiled eggs.

3. Drink water before you reach for anything to eat – sometimes thirst is mistaken as hunger.

4. Wait ten minutes and do something else and then check back to see if you still have hunger.

5. Do not store trigger foods out in plain view – make the easy choice to be the right choice.

Also consider the sneaky calories that are being consumed by way of beverages such as alcohol, sugar-laden drinks, and specialty coffee. These foods may seem innocent enough, however they add up quickly and provide little to no satiety. You don’t have to cut these items from your diet completely, you simply want to have them as a conscious choice rather than a default choice.

Make it easier: grocery list basics and 15-minute meal prep

Once you have established a successful structure in your kitchen, there should be little need for ongoing motivation. Having an affordable grocery base will give you the ability to create multiple meals based on various ingredients allowing for long-term sustainable weight loss without having to make meal prep your weekend hobby.

Below are the groceries needed to cover your typical week’s worth of meals and then some:

• Protein: chicken breast, canned tuna, ground turkey, tofu, frozen shrimp
• Frozen vegetables: broccoli florets, stir-fry mix, cauliflower rice, fresh baby spinach leaves
• Fresh fruit: berries, apples, bananas, oranges
• Optional dairy products: Greek yogurt, cottage cheese
• Canned beans and lentils
• Eggs
• Whole grain options: rolled oats, brown rice, whole grain bread, quinoa
• Nuts and nut butters
• Olive oil
• Spices and sauces: garlic powder, chili flakes, salsa, soy sauce, mustard

Below is a quick and easy 15-minute prep plan to get your meal prep going as soon as you shop for groceries:

• Wash, chop, and separate a couple of veggies (or portion out a salad) for the next day.
• Prepare one protein source (using pan, air fryer or oven), and portion it out.
• Prepare one easy carb base (rice, potatoes, oats) and portion it out.
• Create two take-along snack portions for the first two days of the week.

This will start your meal prep journey, even if it is only with two prepped items at first, rather than creating a week’s worth of containers.

Move More in a Way That Protects Muscle and Motivation

Exercise does not earn you food. Exercise helps with steady fat loss by allowing you to maintain muscle while improving how well you respond to insulin, and it also improves your mood which means a lot more than many realize.

Your extreme workout plans or very long exercise session are not necessary for creating a sustainable weight loss program. What is important is developing an exercise routine that you can do repeatedly as your schedule may be changing.

Strength training basics for beginners (2 to 3 days per week)

Resistance training is a protection against the loss of muscle mass during fat loss. In addition, strength training makes it possible for your body to appear and feel stronger at the same weight.

Your weekly full-body routine can be completed in two to three workouts per week using the following movement patterns:

• Squat movement (sit-down/ stand-up; goblet squats)
• Hinge movement (low-load dead lifts and hip hinges)
• Push movement (dumb bell presses; push ups)
• Pull movement (band rows; pull-ups)
• Carry movement (dumb bell farmer carries)
• Core movement (plank; dead bugs)

Start with two to three sets of six to twelve reps each, keep one to two reps “in reserve” to maintain proper form. Increase weight slowly or add reps before increasing the load. The resistance training will allow you to achieve a long-term weight loss by maintaining the tissue that burns energy on a daily basis.

Cardio and daily steps that fit your life (and help with slow sustainable weight loss)

Cardio helps your heart as well as your mental health (reducing stress) and can help with your calorie in/ out as well. The amount of cardio is generally based on a “target” of about 150 minutes per week of moderate cardio (such as brisk walking, biking, etc., and/or swimming). If 150 minutes seems like a lot, try starting with 10 minutes per day and increasing from there.

Steps are also very practical, since you do not need to go to a gym to get them. Try setting a baseline of how many steps you think you could realistically complete most days, then increase by 500-1000 steps once this becomes second nature.

The ideas below are all examples of ways to get “exercise” without having to take up additional “workout time”:

• Walking while you have a meeting or make a call on the telephone
• Take the stairs at work/school for one trip each day.
• Take a five to ten minute walk after each meal.

Consistency is better than intensity. The habit you consistently perform will be the one that wins.

Recover well: sleep, soreness, and stress so you do not quit

The recovery process helps to maintain the daily routine long enough to achieve a result. When you are consistently fatigued, sore, or stressed out, it will be easier to quit and turn to food for comfort.

These recovery fundamentals help support a long-term weight loss effort:

• Aim for a consistent sleep schedule with approximately the same wake time each day.
• Eat adequate amounts of protein and hydration (especially on workout days).
• Take some time off from exercise (your muscles grow during this time as well).
• When you feel stiff, consider doing low-impact activities such as walking, light stretching or gentle movement.

Stress can lead to overeating regardless of how perfect your diet may be. Addressing your stress should be treated as an integral component of your overall weight loss strategy and not something to simply add later if you want to reach your goals.

Habits That Make Weight Loss Stick for Good

What works is when you understand that “you don’t rise to the level of your goals, you fall to the level of your routine.” That’s great news because habits can be developed in little pieces.

The goal of developing habits has nothing to do with controlling your behavior, it has everything to do with creating freedom and making fewer decisions regarding food and exercise.

Simple tracking without burnout (photos, weekly averages, and clothes fit)

Tracking may help, however tracking should not run your life. Choose one to two tracking methods and not ten.

There are three tracking methods that are effective:

• Daily weigh-in, however only focus on the weekly average.
• Monthly measure your waist at the same time of day.
• Take photos of yourself periodically and look at posture, fit and body shape changes.

If tracking is causing you to go crazy with spiraling numbers, consider tracking behaviors instead of all food intake. Hitting daily step, daily training and daily protein goals usually predict successful progress rather than logging every meal.

Plateaus and setbacks: what to adjust first

Plateaus and setbacks happen and can last from 2-4 weeks. During this time, many other factors including water retention, stress, salty foods, travel and menstrual cycles can mask fat loss for days or even weeks.

If things stall for 2 to 4 weeks, adjust in this order for sustainable weight loss:

• Reduce portion sizes, particularly fats and snacks by a slight amount.
• Add an additional 1500-2000 steps per day.
• Eat an extra serving of protein at your meals.
• Decrease your consumption of liquid calories (soda, coffee with sugar and alcohol).
• Get to bed 30-60 minutes earlier.

Don’t freak out. Make one small adjustment and reassess. You’re not starting over again, you’re just adjusting the plan.

Conclusion

You don’t have to go to extremes to make healthy lifestyle changes. What you need to create are habits of flexible eating that you can replicate, a method of building strength (in addition to) daily physical activity to maintain muscle mass; and habits to create consistency regardless of the chaos of your life.

For the next seven days, commit to doing only two simple things each day that you know you can accomplish such as putting protein in your breakfast and walking for ten minutes after dinner. When you build momentum like this, the battle of sustainable weight loss becomes a skill you can develop.