Hi, Cleanish Squad!

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When it comes to weight loss, having a coach can be helpful—but it’s not the only path to success. When I lost my weight, I didn't have a coach, so I know first-hand that you can absolutely lose weight and build a healthier lifestyle on your own with the right mindset, tools, and plan. The key is creating realistic, sustainable habits that fit your unique lifestyle.

Whether you’re just getting started or returning after a setback, the process doesn’t have to feel overwhelming. By following these seven steps, you’ll gain clarity, build consistency, and start seeing real results—without the need for a coach.

As a coach, I work with people who want to take control of their health but aren’t sure where to start. These are the exact steps I guide my clients through—and now, I’m sharing them with you so you can start seeing results on your own.

1. Set Clear Goals 🎯

When it comes to weight loss, vague goals like “I want to lose weight” often lead to frustration. Instead, get specific and create measurable goals. Here are some examples:

Long-Term Goal: “I want to lose 20 pounds in 3 months.”

Short-Term Milestone: “I will lose 5 pounds by the end of this month.”

Break your goal into smaller action steps, like tracking your meals, exercising three times a week, or drinking more water. Make sure your goals are realistic and achievable while keeping you inspired.

Watch my video on how to set achievable goals.

2. Start Tracking Your Macros 📊

Calculating and tracking macronutrients (protein, carbs, and fats) gives you a clearer picture of what your body needs for fat loss, and how much you're consuming.

Watch my video on how to calculate your macros, and then start using an online food diary like MyFitnessPal. I have a video on how I use MyFitnessPal, too!

Tracking keeps you accountable and ensures you’re eating the right balance of foods.

Pro Tip: Focus on hitting your protein goal first, as it supports muscle growth and fat loss. More on why you need to eat more protein here.

3. Create a Meal Plan 🍴

Meal planning helps eliminate guesswork and prevents impulsive unhealthy eating. Start by planning your meals for the day, and then move towards a whole week, focusing on whole, nutrient-dense foods like:

Proteins: Chicken, fish, eggs, tofu, lean beef

Veggies: Spinach, broccoli, bell peppers, zucchini

Healthy Fats: Avocados, nuts, olive oil, seeds

Complex Carbs: Sweet potatoes, quinoa, oats, brown rice

Batch Cook Tip: Make larger portions of things like grilled chicken, roasted veggies, and quinoa. Store in portioned containers to build easy, balanced meals throughout the week. Here are my favorite meal prep containers.

4. Start Walking & Strength Training Routine 💪

Many people focus only on cardio for weight loss, but strength training is essential for long-term fat loss. Lifting weights builds lean muscle, increases metabolism, and burns more calories—even at rest.

How to Start: Use dumbbells, resistance bands, or bodyweight exercises to put your muscles under resistance. This can be done at home or at a gym. I discuss how I would create a workout plan in this video.

Pro Tip: Start with two full-body strength sessions per week, gradually increasing to three or four as you build strength.

While strength training is essential for building muscle and boosting metabolism, adding daily walking can supercharge your fat-loss journey. Aim for 8,000 steps a day—or start with what’s manageable and build up over time.

5. Focus on Portion Control 🍽️

Even healthy foods can cause weight gain if eaten in large portions. Tracking your macros will help a lot with this. Start by learning portion sizes based on visual cues:

Protein: A palm-sized portion (4-6 oz.)

Veggies: Two cupped hands or half your plate

Carbs: A cupped-hand portion (½ cup of rice or pasta)

Fats: A thumb-sized portion (about 1 tablespoon of olive oil or nut butter)

Mindful Eating Tip: Eat slowly, chew thoroughly, and stop when you’re about 80% full.

6. Stay Hydrated & Prioritize Sleep 💧😴

Hydration Tips: Drink a glass of water before each meal to help with portion control. Keep a reusable water bottle with you throughout the day. Aim to drink at least half your weight, in ounces, daily.

Sleep Tips: Prioritize 7-9 hours of quality sleep each night. Create a calming bedtime routine (limit screen time, read a book, chill). Consistent sleep supports metabolism and reduces cravings caused by sleep deprivation.

7. Be Consistent & Stay Flexible 🔄

Consistency beats perfection every time. You don’t need to be perfect—you just need to keep showing up. If you slip up, adjust, learn, and keep going. One meal, one workout, or one off day won’t ruin your progress. It's all about being better than yesterday. Focus on progress, not perfection.

Celebrate small victories, like drinking more water, prepping meals, or completing workouts.

Which step will you try first? Hit reply and let me know! If you’re looking for meal ideas or workout routines, stay tuned—I have plenty of tips coming your way!

You’ve got this.

P.S. If you do want a more personalized plan with built-in accountability and expert guidance, work with me one-on-one! I’ll create a custom fitness and nutrition plan tailored to your goals, lifestyle, and preferences—plus, I’ll be there every step of the way to keep you on track.

👉 Click Here to Learn More 💪 Let’s crush your goals together!