TL;DR – The No-BS Summary

• You need a realistic, sustainable calorie deficit
• You don’t need to cut food groups
• You do need to focus on habits, not hacks
• And the best weight loss plan is the one you can keep doing when life gets messy

If you’re tired of losing weight just to gain it back – keep reading.

In my years of working one-on-one with women as a nutritionist, one thing has become painfully clear: we’ve all been sold a lie.

I’ve watched countless clients jump from diet to diet, or supplement to supplement, chasing weight loss results that never stick. They’re exhausted. Frustrated. And often, back at square one – if not worse off than where they started.

The truth? Weight loss that lasts doesn’t come from a $49 detox or a celebrity-backed supplement. It comes from small, unsexy habits repeated over time.

So let’s walk through exactly what that looks like – and why it’s not your fault you’ve struggled until now.

Why Most Weight Loss Advice Fails You

Let’s call it what it is: most “weight loss plans” are just disordered eating dressed up in cute packaging.

Fad diets? More like fast tracks to burnout.
Keto, carnivore, celery juice cleanses? Temporary at best. Dangerous at worst.

Here’s the deal:

• Diets that cut out entire food groups (carbs, dairy, etc.) are nutritionally inadequate.
• Rapid weight loss almost always includes muscle loss, not just fat.
• Most people regain the weight (plus a little extra) within a year or two.

And yet, we keep going back – not because we’re lazy or undisciplined, but because we’ve been trained to believe that only dramatic results are “worth it.

The (Boring But Real) Science of Weight Loss

Let’s simplify this.

To lose weight, your body needs to use more energy than you consume. This is called a calorie deficit (or kilojoule deficit if you’re in Australia).

You don’t need to starve yourself. You don’t need to live on smoothies. But you do need:

• A negative energy balance — more output than input
• A way of eating that doesn’t leave you depleted, cranky, or bingeing by Thursday

Based on national guidelines:

• A deficit of 2,000–4,200 kJ/day (480–1,000 kcal) leads to a safe loss of 0.4–0.8kg per week
• Safe weight loss = 0.25–1kg per week, or 10% of body weight in 6 months
• Fibre: aim for 25–30g/day
• Sodium: under 2,000mg/day
• Total fat: under 30% of your total kilojoules
• Saturated fat: under 10%

Sexy? No.
Sustainable? 100%.

6 Real Strategies for Sustainable Weight Loss

Here’s what I teach all my clients – not because it’s trendy, but because it works:

1. Start with one habit

Don’t overhaul your life overnight. Choose one doable change (e.g. 10-minute walks daily or adding protein at breakfast) and nail it.

2. Make small calorie shifts

You don’t need a 1,200 calorie plan. You need to find the minimum effective dose — just enough of a deficit to create change without triggering deprivation.

3. Eat from all 5 food groups

Grains. Dairy. Protein. Fruit. Veg. Eliminating entire groups messes with your health and your mindset.

4. Focus on fibre and protein

These keep you fuller, longer – and can help preserve muscle while losing fat.

5. Move your body in enjoyable ways

Forget “no pain, no gain.” Think walks, Pilates, dancing in your kitchen. What you enjoy is what you’ll keep doing.

6. Track patterns, not just weight

Notice hunger, cravings, energy, sleep, mood. Weight is one data point — not the whole story.

Common Pitfalls I See (And How to Dodge Them)

• All-or-nothing thinking
  Miss one workout and spiral? Nah. Progress isn’t perfection.
• Comparison syndrome
  Your journey isn’t less valid because someone on Instagram lost 10kg in 6 weeks. You don’t know what they’re doing (or taking).
• Overreliance on willpower
  Set up systems, not motivation. (e.g. plan meals, keep snacks visible, prep protein ahead)
• Skipping sleep & managing stress
  These two sabotage hormones involved in hunger, fullness, and fat storage. Get them right.

The Maintenance Mindset

Here’s the thing no one tells you: maintenance is a skill. Not a finish line.

Once you reach your goal (or close to it), you’ll need to:

• Reassess your intake (you no longer need a deficit)
• Keep habits that got you results
• Loosen the reins without abandoning the structure

Gained 1-2kg back? Breathe. Course-correct — don’t quit.

Sustainable Weight Loss FAQ’s

My Final Thoughts

If you’ve tried and failed before, it’s not because you’re broken. It’s because the methods were.

You don’t need a new diet. You need a new strategy – one rooted in consistency, compassion, and real life.

I’ll keep showing up here to remind you of that. And if you want a no-fluff, human-first way to start? Choose one habit above and stick with it this week.

If you want to know more about sustainable weight loss, check out Worth Your Weight, my signature program.