If I wanted to lose a little weight, here’s what I’d do

If someone came to me and said, “I just want to lose a little weight,” here’s where I’d tell them to start.

Not with a detox.
Not with cutting carbs.
Not with working out seven days a week.

I’d focus on these three things instead.

1. Change ONE habit at a time.

One of the biggest mistakes people make is trying to change everything overnight.

They throw out all the “junk food,” start eating plain chicken and broccoli, hit the gym every day, and swear this time will be different.

It usually isn’t.

Why? Because it’s not sustainable.

Those all-or-nothing approaches are what lead to the cycle of losing weight, gaining it back, and feeling like you’ve failed.

Instead, make one small change.

Master it.

Then build on it.

Small, consistent changes are what create habits that last for years—not just until your vacation.

2. Aim for 2–4 full-body strength workouts each week.

You do not need to work out every single day to see results.

Is daily movement good for you? Absolutely.

But daily movement doesn’t have to mean crushing an intense workout.

If you’re just getting started, jumping into high-intensity training every day is a great way to burn out—or get hurt.

Instead, focus on two to four strength-training sessions each week. On the other days, go for a walk, do some yoga, stretch, or simply stay a little more active than you were yesterday.

And if life gets busy? Don’t beat yourself up.

Fitness should fit your life—not become another source of guilt.

3. Think about ADDING food instead of taking it away.

Have you ever heard of the “pink elephant” paradox?

If I tell you not to think about a pink elephant…

…it’s probably all you can think about.

Dieting works the same way.

The moment you tell yourself you can’t have ice cream, fries, burgers, or dessert, they’re suddenly the only foods you want.

Instead of thinking about restriction, think about addition.

Rather than saying, “I can’t have a burger,” try saying:

“I’d love a burger, and I’m going to add some vegetables and a good source of protein to make the meal more satisfying and nutritious.”

That tiny mindset shift makes healthy eating feel a lot less like punishment.

Notice what I didn’t tell you to do.

• I didn’t demonize any foods.
• I didn’t give you a list of strict rules.
• I didn’t tell you to work out every day.
• I definitely didn’t tell you to be perfect.

Because weight loss is about so much more than dieting.

In fact, I hate the word “diet.”

Not because wanting to lose weight is a bad thing—but because “diet culture” has convinced so many people that if they aren’t following impossible rules perfectly, they’re failing.

Life isn’t perfect.

It’s messy.

It’s full of birthdays, vacations, celebrations, stressful weeks, and the occasional slice of cake.

Your habits should support your life—not make you feel guilty for living it.

If you’re ready to build habits that actually make your life better—instead of trying to overhaul everything at once and feeling like you’ve failed before you’ve even begun—we should chat. Our habit-based nutrition coaching is designed to help you create realistic, sustainable changes that stick.