How to Lose Weight Sustainably: A Nurse’s Journey to Healthy Living
If you’ve ever wondered how to lose weight sustainably, you’re not alone. Many people struggle with crash diets, quick fixes, or unsustainable routines that lead to weight regain. In this blog, inspired by a Lose to Live Podcast episode, we’ll explore the story of Lindsay—a nurse practitioner who found a healthier, more sustainable approach to weight loss through group coaching. From overcoming the challenges of a demanding schedule to building sustainable habits, her journey highlights practical strategies for lasting success.
The Challenges of Unsustainable Weight Loss Methods
For years, Lindsay struggled with weight gain, despite being active and knowledgeable about health. She shared, “I was still living in my early 20s metabolism, thinking I could eat whatever I want as long as I worked out for an hour a day.” However, stress from her demanding job as a nurse practitioner and poor eating habits eventually caught up with her.
Why Crash Diets Don’t Work
Before joining the program, Lindsay tried intermittent fasting and other popular methods like Whole 30. While these approaches worked temporarily, they weren’t sustainable for her busy lifestyle. Like many, she found herself caught in the cycle of binging, feeling guilty, and starting over.
This is a common pitfall for those trying to lose weight quickly. Without a sustainable plan, it’s easy to feel overwhelmed and defeated.
How to Lose Weight Sustainably: Start With the Right Mindset
One of the first steps to sustainable weight loss is approaching the process with the right mindset. For Lindsay, therapy played a significant role in preparing her for this journey. She spent months unpacking her relationship with food and body image, which helped her feel emotionally ready to make a change.
Building a Positive Relationship with Food
Sustainable weight loss isn’t about restriction—it’s about balance. Lindsay explained, “I didn’t want to feel deprived or obsessive. I wanted to learn how to enjoy life while still making healthier choices.” This mindset shift allowed her to embrace the program and its principles fully.
Commitment Is Key
Lindsay also committed financially and emotionally to the program. She shared, “The financial investment made me feel like I had to show up and give it my all. I wasn’t just doing this casually—I was all in.”
Practical Strategies for Sustainable Weight Loss
1. Establish a Routine
Lindsay’s first major win was creating a consistent routine for her meals. She found a breakfast and lunch that worked for her and stuck with them during workdays. “Having go-to meals made things easier,” she said. “It eliminated the decision fatigue of figuring out what to eat every day.”
Pro Tip:
Prep your meals for the week in advance.
Always have ready-to-eat proteins (like deli meat, Greek yogurt, or tofu in the fridge) and chopped up veggies
2. Tackle Emotional Eating
For Lindsay, emotional eating was a significant challenge. She learned to recognize triggers and implement strategies to stay on track. “I started focusing on portion control and allowing myself treats in moderation,” she explained. By incorporating foods she loved—like dark chocolate and occasional ice cream—she avoided feelings of deprivation.
3. Use Food Tracking as a Tool, Not a Punishment
While food tracking can feel daunting, Lindsay found it helpful for identifying patterns and staying accountable. She emphasized, “It wasn’t about being perfect—it was about learning. I realized that even on days I thought I was off-track, most of my meals were still aligned with my goals.”
Key Takeaways:
Track food groups instead of calories or macros for a more flexible approach.
Use tracking to observe patterns rather than judge yourself.
Balancing Weight Loss with a Demanding Job
Lindsay’s schedule as a nurse practitioner presented unique challenges. Long shifts, unpredictable meal times, and high stress made it difficult to prioritize her health. “I used to rely on sugar and quick takeout meals just to get through the day,” she shared.
Overcoming Hectic Schedules
To combat these challenges, Lindsay began packing her own lunches and snacks. She found simple strategies to fit her lifestyle, like prepping vegetables in advance and choosing portable protein options like hard-boiled eggs and deli meat.
How to Handle Social and Weekend Challenges
Weekends remained one of Lindsay’s biggest hurdles. Without the structure of her workweek, it was harder to stick to her plan. However, she learned to navigate social events and indulgences by focusing on balance. “If I had ice cream one day, I made sure my other meals were nutrient-dense. It’s not about being perfect—it’s about progress.”
The Importance of Small Wins
Focus on Progress, Not Perfection
Sustainable weight loss is about building habits that last a lifetime. Lindsay learned to celebrate small victories, like consistently tracking her food or sticking to her routine during a busy week. These wins helped her stay motivated and focused on the bigger picture.
Understanding Weight Fluctuations
One of the most powerful lessons Lindsay learned was how to interpret the scale. Initially, she avoided weighing herself due to fear and past emotional reactions. Through the program, she began weighing herself regularly and noticed patterns. “The scale isn’t linear,” she said. “It’s about looking at trends over time and understanding that daily fluctuations are normal.”
Pro Tip:
Think of the scale as a bank account. It’s just a number that provides information—not a measure of your self-worth.
Sustainable Weight Loss Results
After committing to the program and its principles, Lindsay saw incredible results. She lost 23 pounds during the program and an additional 5 pounds afterward. Perhaps more importantly, she built a healthier relationship with food and felt confident in her ability to maintain her progress.
“I didn’t feel deprived, and I didn’t feel like I was on a diet,” she explained. “I was learning how to lose weight sustainably.”
How You Can Start Losing Weight Sustainably
If Lindsay’s story resonates with you, here are some steps you can take to start your own journey:
1. Set Realistic Goals
Sustainable weight loss isn’t about losing as much weight as possible in a short time. Aim for slow, steady progress and focus on habits that you can maintain long-term.
2. Prioritize Protein and Vegetables
Filling your plate with protein and vegetables helps keep you full and provides essential nutrients. Lindsay found that this simple adjustment made a big difference in her overall energy levels and satisfaction after meals.
3. Allow for Flexibility
One of the keys to Lindsay’s success was allowing herself treats in moderation. This helped her stay consistent without feeling restricted.
Listen to the Full Podcast Episode
Lindsay’s story is just one example of how learning how to lose weight sustainably can transform your health and mindset. For more insights and actionable tips, listen to the full episode of the Lose to Live Podcast. You’ll discover practical advice for balancing weight loss with a busy lifestyle, overcoming challenges, and building habits that last.
Conclusion: Sustainable Weight Loss is Possible
If you’re ready to break free from the cycle of crash diets and unsustainable habits, it’s time to focus on how to lose weight sustainably. Like Lindsay, you can achieve lasting success by committing to small, consistent changes, building a positive relationship with food, and embracing flexibility.
Remember, the journey to sustainable weight loss isn’t about perfection—it’s about progress. Start small, stay consistent, and trust the process. Your healthier, happier self is within reach!