Hi, Cleanish Squad!
Listen to me read this email to you :)
Quick update: We’re settling back into routines after months of traveling, and honestly? It feels good. As much as I love adventure, having structure again is a game-changer—especially when it comes to health and fitness. If you’re feeling like you need a fresh start, today’s email is for you.
Let’s talk about what I wish I knew before I started my fat loss journey. If you’re feeling stuck or don’t know where to begin, these are six simple, sustainable steps that changed everything for me.
Step 1: Start with a Small Calorie Deficit
🤓 Why It Matters: The simplest way to lose fat is to eat slightly below your maintenance calories. No crash diets needed!
✨ Try This: Use a TDEE calculator to estimate your daily needs (or let me do it for you), then aim for 100–200 calories below that. The goal is consistency, not starvation.
💭 I remember when I first started tracking, I thought I had to eat as little as possible to see results. Spoiler: that backfired quickly. When I switched to a small, sustainable deficit, the changes actually stuck—and I wasn’t miserable!
Step 2: Don’t Eliminate the Foods You Love
🤓 Why It Matters: Cutting out your favorite foods usually leads to frustration and bingeing later.
✨ Try This: Instead of restricting, balance your meals so you can include what you enjoy in moderation.
💭 I used to think losing weight meant giving up pizza, chocolate, and anything “fun.” But the moment I learned to work them into my plan guilt-free, everything clicked. Now, I look forward to my favorite treats without feeling like I’ve “ruined” my progress.
Step 3: Protein First. Always.
🤓 Why It Matters: Protein keeps you full, supports muscle, and helps with fat loss.
✨ Try This: Make protein the base of every meal—chicken, eggs, tofu, Greek yogurt, or protein shakes are great options.
💭 I used to struggle with constant hunger until I made this one change: prioritizing protein. Once I started focusing on getting enough, my cravings went down, my energy went up, and I felt stronger in my workouts. There's a reason I created an entire protein company to make sure I had clean, delicious protein powder all the time! :)
Step 4: Get Moving With a Step Goal
🤓 Why It Matters: You don’t need endless cardio—just more daily movement makes a huge impact.
✨ Try This: Set a step goal (start with 5K–6K steps a day) and build from there.
💭 I used to think weight loss meant running for miles or spending hours in the gym doing sprints. But walking? That’s what made the biggest difference. It’s easy to fit into your day, and it actually feels good instead of draining. Plus, I kinda hate cardio.
Step 5: Strength Train With Intention
🤓 Why It Matters: Lifting weights preserves muscle while burning fat, helping you look toned.
✨ Try This: Progressive overload is key—start with 2–3 strength workouts per week and gradually increase intensity.
💭 I was intimidated by weights at first, but once I started strength training, everything changed. Not only did I get stronger, but I felt more confident in my body—like I was building something, not just shrinking.
Step 6: Be Patient & Celebrate Small Wins
🤓 Why It Matters: Weight loss is a marathon, not a sprint. If you expect overnight results, you’ll get discouraged fast.
✨ Try This: Track non-scale victories—more energy, better sleep, clothes fitting better, less inflammation. Every win counts!
💭 For the longest time, I only measured progress by the scale. But some of my biggest wins weren’t even weight-related—like having more stamina, feeling good in my clothes, and actually enjoying the process instead of dreading it.
The Bottom Line:
This journey isn’t about perfection—it’s about consistency. Take small steps, trust the process, and remember that progress is happening, even when you don’t see it yet.
💪 You’ve got this!
