Three Tips For Sustainable Weight Loss

“You just need to eat less, and move more”.

These are the kind of weight loss tips I hear all the time. While good intended, the trouble is they aren’t really that helpful.

Listed below are a three tips for sustainable weight loss. These  tips have been battle tested in real life, and proven to be highly effective for sustainable weight loss.


It Starts With Sleep

Regardless of the endeavor you are pursing, getting high quality sleep is a must. There’s no negotiating this.

One of the fastest ways to derail your weight loss progress is to simply cut back on quality sleep.

That being said, listed below are three tips which you can use to start improving your sleep quality today:

  • Stop using electronics at least 30 minutes before jumping in bed
  • Spend 2-3 minutes before bed practicing deep breathing. Try to take 5 deep inhales, and 5 slow exhales.
  • Sleep in the darkest room possible (black out shades work great)

Contrary to popular belief, and cute little quotes like, “I’ll sleep when I’m dead”, quality sleep matters…A LOT. Especially for weight loss.

Sustainable Weight Loss Tip # 1: Use intermittent fasting to control calories

For weight loss to occur, you must burn more calories than you take in.

The most effective method I know of for controlling calories, without counting them is: Intermittent fasting

Here’s the jist of intermittent fasting:

  • Fasting = planned (or unplanned) periods of time without eating
  • The 8/16 method –> Eat all your food for the day within an 8 hour window. Fast for the remaining 16 hours.
  • The 12/12 method –> Eat all your food for the day within a 12 hour window. Fast for the remaining 12 hours.

Both the 8/16 and 12/12 are good options to start with. You’ll have to decide what fits better within the context of your own life.

For now, don’t worry too much about the foods you are eating vs. eating within your window. Trust me, it’s hard to consistently overeat when you only have an 8 hour window to eat all your food.

==> Take a deep dive into intermittent fasting

Sustainable Weight Loss Tip # 2: Use meal replacement shakes

Basically, instead of eating real food you drink a meal replacement shake. Meal replacement shakes are a great addition to any weight loss strategy.

For moderate weight loss you replace 1 meal per day with a shake.

For more rapid weight loss you can replace 2–3 meals per day with a shake.

Here’s the jist of what should go in each shake:

  • Protein Power (20-40g)

That’s it. The rest of the ingredients are up for grabs, but getting protein is non-negotiable.

Other great ingredients include:

  • Fruit (frozen fruit is great)
  • Leafy greens
  • Chia seeds
  • Nut butters
  • Greek yogurt

Sustainable Weight Loss Tip # 3: Take a (brisk) walk

Regular bouts of brisk walking is a fantastic way to power-strip body fat, while burning almost zero muscle. It’s also much more fun than endlessly jogging on a treadmill.

You can take a brisk walk everyday, or use them as “active recovery” days in between hard workouts.

The key word here is “brisk”.

Just because you’re walking, doesn’t mean you get to take it easy. Walk fast and push the pace. You’ll be amazed at how effective brisk walking is for melting body fat.

I recommend aiming for 20–60 minutes of brisk walking per day. However, you can break up longer walks into multiple sessions throughout the day. Try to keep the minimum walking time to at least 20 minutes, though.

Final Thoughts

Losing weight needs not be a complicated affair.

It’s easy to get overwhelmed by information overload; especially regarding sustainable weight loss. The tips in this article have been battle tested in real life, with real people.

In short, they work.

However, they aren’t the end all be all.

Sustainable weight loss is a process. It takes some time. I recommend finding one or two tips that seem reasonable for your own life, and doubling down on those. Don’t try to do everything all at once.

That being said, you still need to get high quality sleep. Don’t sacrifice it. High quality sleep really is a big deal when it comes to sustainable weight loss.

I hope these tips can help you get started on your own weight loss journey.

Leave a Reply