There’s a frustrating truth that often gets thrown around when people talk about weight loss, saying:
“You’ll just gain it all back.”
It’s discouraging. It makes you wonder, what’s the point of putting in all the work if it’s just going to slip away?
But here’s what I’ve learned:
That only happens if the way you lose the weight is too extreme to sustain.
The truth is, if your journey isn’t realistic, the result won’t last, or it won’t feel worth it when it does.
Sustainable Change Is the Secret
I’ve lost 46 pounds, and I’ve kept it off, not by constantly dieting, but by choosing a method that didn’t burn me out in the first place.
The thing about sustainable weight loss is that it teaches you habits that carry you through the rest of your life.
You don’t have to try to maintain, it happens naturally when your habits shift for good.
What I Still Do After Losing 46 Pounds
Here are a few key things I still do today that help me maintain my weight, even when I’m not in a calorie deficit:
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I only drink zero-calorie drinks.
Whether it’s water, sugar-free lemonade, or diet soda, I don’t “drink” my calories anymore, because I’d much rather enjoy them through food. -
I know my maintenance calories.
Maintenance isn’t a mystery. I know the rough average of how many calories I need per day to stay at my current weight. And it doesn’t have to be perfect every day, what matters is the average over the course of a week. -
I don’t eat unless I’m hungry.
This sounds simple, but it used to be the opposite for me. I’d eat out of boredom, comfort, or just because food was there. That’s changed. Hunger is now my cue, not the clock or my emotions. -
I’m calorie-conscious, even when not tracking.
Because I spent time learning about calories while in a deficit, I can now estimate portions and make smarter decisions without logging everything.
It Doesn’t Feel Like Work Anymore
None of this feels extreme. I’m not punishing myself or obsessing. It’s just become a part of how I live. And that’s why I don’t fear “gaining it all back.”
This isn’t a perfect process. I have days where I eat more, and days where I eat less.
But as long as it balances out, I stay right where I want to be, healthy, happy, and at peace with food.
Why Sustainable Weight Loss Matters
I say this because if you’re just starting out, you might be tempted by intense workout plans, restrictive diets, or “detoxes” that promise fast results.
But those approaches often lead to burnout, binge cycles, and discouragement.
And they don’t teach you anything about how to maintain your progress long term.
That’s why I created A Guide to Sustainable Weight Loss to walk you through the exact steps I took, without the extremes, and with real habits that last.
Final Thoughts
Weight loss doesn’t have to be all or nothing.
You can enjoy your life, your food, your body, and still reach your goals.
And when you lose weight in a way that respects your mental and physical wellbeing, you don’t just change your body.
You change your habits.
You change your mind.
You change your life.