Hey there. My message doesn’t change. It’s not supposed to. That’s the whole point. In a fitness and weight loss world full of shiny trends, rules that contradict each other, and endless confusion, the truth is pretty simple. There are five things you need to get right if you want lasting progress. I’ve said it before and I’m going to keep saying it. You’ve got to focus on the basics.
Start by finding an eating plan that works for you. Track everything for a couple of weeks without labeling foods as good or bad. Learn your patterns, set a calorie goal, and shoot for consistency. If you’re under or over by a couple hundred calories, you’re still doing fine.
Then, find an exercise routine you can stick to. Walking is a great place to start. If you’ve got a hundred pounds or more to lose, walking consistently and gradually increasing your time or distance can be life-changing. Add strength training with machines or bodyweight. Mix in cardio, and if you’re using a treadmill, incline matters more than speed. Finish with flexibility work. A few minutes of stretching or light yoga each day helps a lot.
Drink water. Make it your main drink. You don’t need to give up coffee or other drinks, but water should be the priority. Test your hydration by checking your pee. Clear or light yellow usually means you’re good.
Manage your stress. This is a big one. Stress eating is real. Try to build in habits that help you decompress without food. Read, play a game, journal, take a walk. Even a few minutes makes a difference.
And sleep. This one gets overlooked but it's a huge part of your progress. Build a bedtime routine and try to go to sleep and wake up at the same time every day. I still struggle with this sometimes. But even when I’m off on sleep, I still try to show up the best I can.
These five basics? They matter more than anything else. Not the latest supplement. Not the next 30-day challenge. Not the plan that promises you’ll drop 10 pounds by the weekend. The real results come from consistency over time.
If you’re tired of trying every new thing and you’re ready to finally build a system that works for you, join me in The YLF Experience. You’ll get the support, structure, and tools to build a sustainable plan that actually fits your life.