Guide to Sustainable Weight Loss | Sustainable Living Health

June 18, 2025

Foundation Principles

Most women focus on the number.

“How many pounds can I lose?”

But here’s the truth: focusing only on weight often leads to frustration, guilt, or giving up.

👉 Instead, focus on your daily actions:

When you focus on the process, the results follow.

Your weight may change slowly, but your energy, strength, and confidence will grow fast.

Muscle weighs more than fat.

As you get stronger, leaner, and healthier, your weight might not change much, but:

✅ Weigh yourself just once a week (or less).

Track other wins: strength, consistency, mood, and energy.

🪴 1. Start Small: Tiny Habits Create Big Wins

If you try to change everything at once—workout daily, cut all carbs, drink a gallon of water, sleep 8 hours—it’s easy to feel overwhelmed and quit.

💡 Instead, start with small actions that feel easy enough to do even on your busiest day. These “tiny wins” build trust and momentum.

Here are some small, realistic examples to try:

🧘♀️ Movement

💧 Nutrition

1 glass of water before coffee
Eat protein first at each meal, and then eat vegetables and lastly carbs—> it will make you feel full quickly, and do not eat a lot of calories (my secret tip which I applied for myself and my clients)
Eat protein first at each meal, and then eat vegetables and lastly carbs → it will make you feel full quickly and help you reduce calorie intake (my secret tip I’ve applied with myself and clients).
Check out other posts Why protein help you lose weight, what are the benefits of protein?
Eat protein first at each meal, and then eat vegetables and lastly carbs → it will make you feel full quickly and help you reduce calorie intake (my secret tip I’ve applied with myself and clients)
When you think of cooking a meal, plan around the protein first. Ask: What is my protein for this meal? Then build the rest around it.

💤 Sleep & Recovery

🧠 Mindset & Self-Care

Stack habits

→ Pair your new habit with something you already do.

Ex:
- [ ] After brushing my teeth, I will lift my weights for 10 minutes.
- [ ] After having my coffee, I will Have a protein shake at least one time/day
- [ ] Before I have a lunch, I Book a time for myself 10 minutes to do plank/lift some dumbbells
- [ ] After Dinner, I will go for a walk, starting 15 minutes, increasing 5 minutes per week until you reach to 30 minutes at least. Aim to brisk walk or slow jogging where you can talk but do not want to talk a full sentence.
Track it visibly

→ Use a simple checklist, calendar, or habit app. This will keep you consistent. Make it easy just to write the list you need to do toward to lose weight (the above list we recommended)

Download The PDF checklist -> Subscribe and download.
Expect setbacks

→ Travel? Kids sick? Missed a workout?

That’s part of the journey. Just reset the next day.
Celebrate small wins

→ Consistency over perfection. Progress over pressure.

Protein at every meal (eggs, yogurt, tofu, chicken, beans), using protein shake to boost your protein and save your time at breakfast or lunch
Water: 8–10 cups a day (2-3 L/day)
Movement: 3–5x/week (brisk walking, strength, yoga)
Sleep: 7–8 hours
Mindset: 5 minutes to pause, breathe, or journal

Use your hand as a natural measuring tool: