It took me 27 years to figure this weight loss thing out, but I’ll save you the frustration in 4 minutes (2 minutes if you’re a fast reader): 

1. Meal Plans do work. Best investment you can make for yourself.

2. If your diet starts “Monday,” it’s already failing.  

3. No, eating 1,200- 1400 calories isn’t always the answer; it’s unhealthy. And you love being miserable and hungry.  

4. Your Fitbit or Apple watch says you burned 800 calories? That’s funny. It’s also not accurate. It’s an approximate estimate. Don’t take it literally.

5. You don’t have a slow metabolism. You just don’t move enough. Unless you are going through peri menopause/menopause. That’s another story.

6. If “just one bite” turns into half the cake, it wasn’t just one bite.

7. Chasing perfection is why you keep quitting. Aim for better, not perfect.  

8. “I don’t have time” is code for “It’s not a priority.”  

9. You don’t need motivation. You need discipline.  

10. Your weekend eating habits are why you’re stuck.   

11. Stop looking for a magic fix. The “magic” you’re looking for is consistency.  

12. You don’t need to be sore to make progress. You just need to show up.  

13. Stop comparing yourself to others. This is your own journey, not theirs.

14. Lifting won’t make you bulky. That’s like saying jogging will turn you into Usain Bolt.  

15. Your body isn’t the problem. Your habits are.  

16. You can make an excuse for everything, really…like everything. Stop making excuses; make yourself accountable for your actions.

17. Stress and sleep affect weight loss more than your “fat-burning” tea ever will.  

18. The scale isn’t the enemy. Your reaction to it is.  

19. You don’t have to eat perfectly to lose weight, just better than before.

20. If you always quit when it gets hard, you’ll always be starting over.  

21. Hunger isn’t an emergency. You won’t die if you wait until your next meal.  

22. Eating like you’re on vacation every weekend is why you never see progress.  

23. The sooner you accept that weight loss is slow, the faster you’ll actually get results.  

24. Meal Prepping is extremely effective for staying on track.

Now go do the work.

– Coach Steph