Hey there. When it comes to weight loss, every program out there follows the same basic mechanics. No matter what diet or workout plan you choose, it all boils down to a few key principles. The real trick is figuring out how to apply those principles in a way that fits your life. That is what actually leads to long-term success.
If you have ever struggled to stick with a program, chances are it just was not built for you. That is why I encourage you to create your own plan based on your preferences, goals, and lifestyle. When you do that, it stops feeling like you are forcing yourself into something and starts feeling like a natural part of your day.
Step 1: Eating for Weight Loss
At the core of any weight loss plan is a calorie deficit—burning more than you take in. But do not get caught up in tracking numbers perfectly. The numbers on food labels, fitness trackers, and calorie burn estimates are all rough estimates. Instead of stressing about perfection, focus on the basics:
Eat plenty of produce. Every major diet plan includes fruits and vegetables for a reason. They are packed with nutrition, low in calories, and keep you full. Make a list of three to five fruits and vegetables you enjoy eating regularly.
Drink enough water. A simple way to gauge hydration is by checking the color of your urine. If it is clear or very light, you are drinking enough.
Choose protein sources you enjoy. You do not need as much protein as many fitness influencers claim. Just pick three to five protein sources you like and include them in your meals.
Incorporate fats and carbs that work for you. Healthy fats and starchy carbs are not the enemy. Add three to five options for each to your plan so you have a balanced approach.
Step 2: Exercise Consistently
Exercise is all about consistency. You do not need to do the perfect workout—you just need to move regularly. Start with what you enjoy and build from there:
Walking is a great place to start. Track your distance or time and aim to gradually increase it.
Find a cardio option you enjoy. This could be running, dancing, rowing, boxing, or any other movement that keeps you engaged.
Strength training should be simple. A full-body circuit at the gym or a bodyweight routine at home is enough to start. Focus on consistency before worrying about advanced lifting schedules.
Flexibility matters too. Yoga, stretching, or mobility work should be part of your routine to keep your body feeling good long-term.
Step 3: Track Your Progress the Right Way
Forget daily weigh-ins. Instead, use a combination of:
Monthly scale check-ins (but do not rely on this alone)
Waist measurements or tracking your most noticeable body changes
Progress photos (front, side, and back views)
Your weight might fluctuate, but trends over time matter more. If your plan is working, great. If not, make small adjustments and keep going.
Step 4: Make Adjustments Over Time
Your plan is not set in stone. Every few months, ask yourself:
Is this still working for me?
Do I need to adjust my approach?
Am I still enjoying this process?
If you follow this approach, you will build a sustainable plan that evolves with you.
If you are ready to take a structured, personalized approach to your health and fitness, join The YLF Experience. Let’s build something that actually works for you.