Lose Fat, Not Muscles

Many fad diets promise quick results but leave you frustrated and regaining weight. Let's ditch the unrealistic promises and focus on building healthy habits for lasting change.

Smart Calorie Tracking for Sustainable Weight Loss

Forget complicated tracking! Record what you eat for 1-2 days to become aware of your eating patterns. This starting point allows you to slowly adjust your diet for long-term success. Consider consulting a nutritionist for a personalized calorie goal that fits your needs.

Resistance Training: Build Muscle, Boost Metabolism

Adding resistance training, even at home, is crucial. Exercises like squats, lunges, and push-ups help maintain muscle mass, which boosts your metabolism and helps you burn more calories throughout the day.

Fuel Your Body with Protein

Protein is essential for building and repairing muscle tissue. Aim for protein sources like lean meats, fish, eggs, legumes, and dairy to support your weight loss goals and overall health.

Listen to Your Body: Avoid Extreme Calorie Restriction

Crash diets may lead to initial weight loss, but they're not sustainable. Severely restricting calories can slow down your metabolism, making it harder to lose weight in the long run. Focus on a moderate calorie deficit and consider strategies like diet cycling (under professional guidance) to keep your metabolism burning efficiently.

Building Healthy Habits, Lasting Results

By incorporating these tips – eating a calorie deficit, resistance training, eating enough protein, and avoiding extreme calorie restriction – you can achieve sustainable weight loss and create a healthier, happier you. Remember, professional guidance from a certified trainer or nutrition coach can provide personalized support for your weight loss journey.

By Yannick Le Hellaye

CPT, ISSA, PN Certified Nutrition Coach


Resistance training conserves fat-free mass and resting energy expenditure following weight loss

Effects of dietary protein intake on body composition changes after weight loss in older adults

Metabolic adaptation to weight loss: implications for the athlete