When people look at me and what I do, they automatically think I have been this way my whole life. It was several decades ago, but I used to weigh about 40–45 pounds more than I do now. I don’t think about it anymore because it was a lifetime ago. I do understand the difficulties because I have been through it also.
How to Succeed in Weight Loss
Why is it so hard to lose weight? Because you have to beat hunger while eating fewer calories. Diets fail because people understand they have to eat less but do not understand that going hungry is sabotaging them — causing binge eating and probably consuming more calories than before.
Before we get into the habits for success, you need to understand why you are struggling with weight loss in the first place. It’s not because your metabolism is broken. It’s not because of emotional eating or because you don’t know how to make weight-loss meals. For 99% of people, the reason you struggle with your weight is because you don’t know how to stop a weight gain spiral. You might know how to lose weight but not know how to stop the weight from creeping back on.
So instead of solving How do I lose weight?, let’s think: What would I need to do today to maintain long-term results? What would be the behavior of a person today, that after they actually lost the weight, what do they do to keep it off?
The way to do that is to get out of the all-or-nothing behavior and set up core habits that will set you up for success.
Example: if you wanted to train for a marathon, you would set yourself up with a system to achieve success. You would get running shoes, follow a training program for a marathon, you would put your shoes on and go out the door. You would do what is uncomfortable until it is a habit.
What happens after the race? Would you go back to being a couch potato or keep up the habit? More than likely, you would keep up the habit because it would feel uncomfortable not to. It has become a part of who you are.
Let’s Get Started on Forming Habits
1. Eat Vegetables and Fruit Every Single Day
A good place to start is eating 800g or a pound of fruit and veggies a day. Can be either or, but both is best. Why fruit and veggies? Because they are the best high-density, low-calorie foods there are. These foods are full of vitamins, minerals, antioxidants, fiber, and some protein, and you can literally eat as much as you want.
Pro tip: Eat a lot of them to help reduce total calories and make calorie deficit easier.
I can hear my carb and sugar counter saying too many carbs or too much fructose. I’ve never known anybody who got fat by eating carrots and apples. Carrot cake and apple pie, yes — but not a fresh carrot and apple.
I’ll even go out on a limb and say: eat potatoes. They are one of the most satisfying foods you can eat, full of nutrients and keep you fuller longer. It’s the toppings that ruin them.
When eating out, order a side of vegetables (not salad — too light unless topped with heavier veg). At home, always make half your plate vegetables at lunch and dinner. Make this non-negotiable.
2. Eat the Proper Amount of Protein
Eat protein at every single meal.
Most women do not eat enough protein per day. It doesn’t matter if it’s plant-based or animal-based — just get it in. General guideline:
- Active (walk 10k + workout): ~1g per goal body weight
- Less active: ~0.7g per goal body weight
- Elite athletes: 1.2–1.5g (not necessary for most)
That averages 30–40g per meal. Start small and build. Protein helps maintain and build muscle, and it’s only 4 calories per gram.
Remember: Protein = muscle. Low protein = low muscle mass.
Choose lean sources: grilled meats, legumes + rice (for complete proteins), or lean ground meats (90/10, 93/7). At restaurants, request grilled instead of fried or sauced.
3. Weigh Yourself Often
Yes, it’s controversial. But hear me out.
Your weight may fluctuate daily — that’s normal water weight. What matters is the overall trend.
When you weigh in consistently:
- You catch a spiral before it becomes 10+ lbs
- You notice behavior patterns that drive weight changes
- You stop assigning self-worth to the number and start using it as data
Even if it’s uncomfortable, the scale can be your early-warning system and accountability check.
4. Increase Your Movement
Think of movement as the icing on the cake — you can lose weight without it, but movement elevates your results.
Start with:
- Short walks (10–15 min/day)
- More steps during work breaks
- A walking pad under your desk
- Any consistent activity you’ll stick with
Forget the all-or-nothing approach. Start small. Build consistency.
5. Watch the Extras
These are the sneaky progress killers:
- Sautéing in oil (4,000 cal/lb vs. 300 cal/lb for veggies)
- Nibbles, tastes, and licks you forget to log
- Sweetened drinks and creamers
- Sauces on low-calorie foods
Pro tip: Use spices, water, and low-cal alternatives.
Try hummus instead of butter. Try Greek yogurt instead of sour cream. Hummus + broccoli in a potato? Don’t knock it till you try it!
6. Define Your Core Behaviors
Your non-negotiables are your foundation. These are the behaviors you always come back to — even when you slip.
When you define and protect your baseline habits, you give yourself a system that works for weight loss and maintenance.
Recipes
Yogurt & Blueberry Creami
Ingredients:
- 1 cup Greek yogurt (low fat or fat-free)
- 2–3 cups frozen blueberries
- 1 tsp vanilla
- 2 tbsp powdered peanut butter
- Dates to taste
Instructions:
Blend all ingredients in a high-speed blender.
Freeze in a bread pan to desired consistency. No Creami machine needed.
Chickpea Blondies
Ingredients:
- 1.5 cups chickpeas (rinsed, drained, towel-dried)
- 1/3 cup peanut butter (or peanut butter powder)
- 1/2 cup maple syrup (or other liquid sweetener)
- 1/2 tbsp vanilla
- 1/4 tsp baking powder
- 1/4 tsp baking soda
- 1/2 tsp salt
- 1/3 cup almond or oat flour
- 1/3 cup chocolate chips (or less)
Instructions:
- Preheat oven to 350°F. Line 8×8 pan with parchment.
- In food processor, blend all ingredients except flour and chips.
- Add flour and blend again until smooth.
- Stir in chips by hand. Reserve some to sprinkle on top.
- Bake 20–30 min or until toothpick is clean.
- Cool at least 10 min before cutting. They firm as they cool.
Optional: Drizzle with reconstituted powdered peanut butter.
Overnight Steel Cut Oats
Ingredients:
- 2 cups steel cut oats
- 4 cups water
- 2 chopped apples (or fruit of choice)
- 2–3 tbsp cinnamon (to taste)
- 2–3 tbsp flax meal (optional)
- 3–4 tbsp agave or honey (to taste)
Instructions:
Add all ingredients to a slow cooker.
Cook on low for 8 hours overnight.
Steel cut oats need more time than regular oats.
