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Losing weight doesn’t have to feel like a never-ending battle of diets and disappointment. The key? A sustainable, no-nonsense plan that works with your metabolism, hormones, and lifestyle. Follow these steps, and you’ll never need another weight loss plan again!
1. Find Your Why
Before you dive into numbers and meal plans, ask yourself: Why do you want to lose weight? More energy? Confidence? Longevity? Getting clear on your "why" is what keeps you going when motivation dips.
2. Eat Less Than You Use
No way around it—calories still matter. But you don’t need to starve yourself! A simple formula:Current weight x (9-11) = your daily calorie range
If you’re active, aim higher. More sedentary? Stick to the lower end.
3. Eat to Support Hormones & Blood Sugar
Not all calories are created equal. Nutrient dense choices will signal satiety and safety to your nervous system. Adequate amounts of Protein and fiber will keep you fuller longer and out of the pantry for those mid day snacks. Ditch the carb-heavy snacks that leave you crashing an hour later.
4. Time Your Meals Wisely
Meal timing impacts hormones more than you think: Eat within 30-60 minutes of waking to kickstart metabolism. Strength training? Get in 30g of protein post-workout. Done with dinner by 6:00 PM? Even better.
5. Move More—Way More
Think weight loss happens in the gym? Think again. I want to do away with exercise for weight loss and really keep it for health benefits. Research has yet to back up the old adage that working out more will help you loose weight and keep it off. Working out will support brain health, muscle mass, cardiovascular health and so much more. However, Non-exercise movement thermogenesis (NEAT) burns way more calories than your workout: If you sit all day, set a timer to move every 45 minutes. Take a quick walk after meals—especially dinner. Strength training + movement = metabolism magic.
6. Hydrate & Prioritize Sleep
Water first, coffee second. Aim for 8+ glasses a day. Be in bed for 9 hours with a goal of 7-8 quality hours a night —your hormones depend on it!
7. Get Support
Weight loss isn’t just about food and exercise—it’s about accountability and strategy and consistency. Who’s in your corner? A strong support system makes all the difference.
Want to make this plan work for you? That’s where I come in. Let’s build a real-life strategy that fits your body and lifestyle. Book a session, and let’s make it happen! wnourished.com and book a free consult!