Sustainable Fat Loss: What to Do, What to Avoid, and What to Stop Stressing About

Tired of diet rules that make fat loss feel like a full-time job? Good news—you don’t have to suffer through it. Sustainable fat loss is built on simple, powerful habits that you can actually enjoy (or at least not hate).

Here’s your breakdown of the do’s, don’ts, and the stuff you can totally stop stressing over:

✅ DO:

• Strength train 3–4 times a week

• Walk daily—7,000 to 10,000 steps is a sweet spot

• Prioritize protein and manage your calories

• Sleep like it’s your job—your body needs recovery to lose fat

🚫 DON’T:

• Obsess over calorie burn. (Truth: You don’t have to track every workout to get results.)

• Cut out your favorite foods. Learn how to fit them into your daily intake.

• Swear off carbs. They’re not your enemy—they’re your energy source, especially if you want to show up strong in your workouts.

Here’s the thing: carbs have 4 calories per gram. You know what packs more? That wine, those chips, and the random handfuls you “forget” to track. Focus on consistency, not perfection, and let the boring basics do their job.

Fat loss doesn’t have to be fancy. It just has to be sustainable.