Hi, Cleanish Squad!

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Over the years—both in my own weight loss journey and coaching clients—I’ve seen a lot of different approaches to losing fat. Some work, some don’t, and some are just downright exhausting. Let’s be honest—losing weight isn’t the hard part. Keeping it off is.

No matter what method someone follows, success always comes back to three non-negotiables. These things make fat loss sustainable rather than another cycle of losing and regaining.

#1 Prioritize Protein & Whole Foods

When I was first losing weight for my wedding, I did what I thought was the right thing—I bought every low-calorie, fat-free food I could find. Fat-free dressings, diet snacks, sugar-free everything. I was obsessed with eating as little as possible, thinking that was the key to success.

And yeah, I lost weight—but it didn’t feel good. I had zero energy, no muscle tone, and was constantly hungry. What I didn’t realize at the time was that my body was craving real nutrition. I wasn’t getting enough protein, and as a result, I wasn’t just losing fat—I was losing muscle.

When I finally shifted to eating real, whole foods with plenty of protein, everything changed. I wasn’t starving all the time. I had energy. I could build strength. I was losing body fat. Most importantly, I could maintain my progress without feeling miserable.

A good rule is to eat 0.7-1g per pound of body weight daily. For reference, that’s about four to six ounces of chicken breast or roughly 35-55 grams of protein per meal—more than most people are used to.

Some great protein sources include lean meats, eggs, Greek yogurt, cottage cheese, lentils, and protein shakes.

What I love about this is that it isn’t about restriction—it’s about fueling your body the right way so you won’t be stuck in a cycle of constant cravings and low energy.

#2 Strength Training Over Endless Cardio

I have never liked running. Ever.

In high school, I had to run for my volleyball team, and I was almost always last—especially if there was a hill involved. I dreaded every lap, every sprint, every practice that involved long-distance runs. But nonetheless, when I decided I wanted to lose weight, I thought running was the only way to do it.

So I laced up my shoes and forced myself to run. And I hated every second of it.

Then, I started learning about strength training, and my entire world was blown open. Lifting weights completely changed the game for me. I stopped punishing myself with workouts I hated and focused on building strength, boosting my metabolism, and shaping my body in a way that felt empowering. It was incredible.

Strength training helps with:

• Boosting metabolism so you burn more calories at rest
• Building a strong, toned physique rather than just losing weight and feeling weak
• Making fat loss sustainable by preserving muscle mass

You don’t need a complicated gym routine. Just three to four sessions per week focusing on compound movements like squats, deadlifts, presses, and pulls can completely change your body. And if you’re short on time, even two solid sessions per week can make a real impact.

If you love running, great..but I still recommend strength training. And if you’re forcing yourself through cardio you hate because you think it’s the only way to lose weight, I promise—there’s a better way.

#3 Consistency Over Perfection

This is where most people get stuck. It’s not about doing everything “right” all the time—it’s about showing up consistently enough for progress to add up.

One of my clients recently told me, “I feel like I failed because I had a weekend off-track.” But the reality is one weekend won’t undo months of progress. What matters is what you do most of the time.

If you miss a workout, get the next one in. If you eat off-plan, don’t spiral—just get back to normal. If your macros aren’t perfect, aim for better, not perfect. The real key to sustainable fat loss is removing the all-or-nothing mindset and learning how to adjust without giving up.

Want Help Applying This to Your Life?

I know firsthand how frustrating it can be to feel like you’re doing everything right but not seeing results. Most people don’t need a stricter diet or more cardio—they need a clear plan, accountability, and small adjustments that actually fit their life.

That’s exactly what I do in my coaching program. If you’re ready for:

• A custom plan built around your body, lifestyle, and goals
• Accountability and support so you stay consistent
• Sustainable fat loss strategies that actually work long-term

Then let’s work together. Apply for coaching today, and let’s create a plan that works for you. Apply here.​

What’s been the hardest part of fat loss for you? Reply and let me know—I’d love to hear your thoughts.

Talk soon!