5 things you should be doing to actually lose weight and keep it off (without losing your mind)

1. Follow the 80/20 Rule

The 80/20 rule is simple: aim for about 80% whole, nutrient-dense foods (think high-protein, high-fiber, minimally processed) and 20% fun foods (the ones you love and enjoy on a consistent basis.)

I used to think food was the problem. Maybe you do too. But here’s the truth: food isn’t the issue, restriction is.

Having balance is what allows you to sustain this journey and your results long-term.

If you eat three meals a day, that’s 21 meals in a week.
80% of that is roughly 17 meals, and 20% is about 4.
So your goal? Make around 17 meals each week mostly whole, nutrient-rich foods, and let the other 4 be what your heart desires, no guilt attached.

Because progress doesn’t come from being perfect, it comes from being consistent.

2. Lift weights - don’t just do cardio 

I used to fear that lifting weights would make me bulky, but that’s a myth. Strength training does so much more than build muscle: it strengthens your bones, boosts your metabolism, improves body composition, supports your joints and mental health, makes everyday tasks easier (lifting, carrying, climbing stairs), and most importantly, increases your longevity and overall quality of life.

You don’t have to lift heavy or do it every day. Just 2–3 strength sessions per week are enough. fill the rest of your week with movement you actually enjoy!

3. Take sleep seriously! 

I can guarantee sleep matters more than stressing over a piece of chocolate cake “ruining” your progress.

Sleep is where your body repairs, recovers, and grows. it’s your real secret weapon for results.
When you don’t get enough rest, your muscles don’t recover properly, cortisol levels rise, and your energy and focus drop.

That means slower fat loss, stalled muscle growth, and a higher risk of injury.
So get your sleep, take it seriously, and stop stressing so much about food while underestimating the power of rest! 

4. Aim for consistency and ditch perfection

(allow this journey to be imperfect) 

Eat too much pizza, skip the gym for 4 days, say yes to ice cream even though you’ve been “bad” already… just get back to nourishing with Whole Foods and moving your body afterwards! 

When we start this journey we feel the need to have it all perfect and whenever we over indulge in food or miss 5 days of the gym, we allow a temporary feeling dictate that we need to “start over”. 

But you don’t need to start over, you just need to keep going.

Progress isn’t ruined by a few days off or a meal out; it’s built through showing up again and again, even after you slip.

Consistency beats perfection every single time.

5. Be Patient (Fall in Love with the Process, Don’t Rush It) 

I can’t stress this one enough. It’s so easy to want more once you start seeing results — especially if you’re someone who never thought you’d make it happen (like I once did).

You finally see change and suddenly it feels easy to skip rest days, add more to your routine, or say no to food and fun because you don’t want to lose progress. But what feels like discipline can actually be you losing sight of what this journey is really about.

Taking extra steps might feel motivating when progress is new, but once you’ve built the body you want, it becomes a completely different challenge — maintaining it.

If it isn’t sustainable long term, it’s not worth chasing.
The real win isn’t how fast you can get there — it’s how well you can sustain it while still loving your life along the way

At the end of the day, your fitness journey isn’t about perfection, it’s about building a lifestyle that feels good and lasts.

You don’t need to earn your food, punish yourself for rest, or chase quick fixes.

You just need patience, balance, and consistency.

Because the real goal isn’t just to lose weight, it’s to create a life where feeling your best comes naturally.