When it comes to weight loss, there’s one key element that often separates success from failure: consistency. Without consistency, even the best diet or workout plan won’t deliver the results you’re after. The good news? You don’t need a complicated strategy to achieve your weight loss goals—just a simple, sustainable approach.

In this blog post, I’ll break down a step-by-step plan to help you assess where you are, make small lifestyle changes, and start seeing results. This isn’t about a quick fix—it’s about creating habits that last a lifetime.

Step 1: Assess Where You Are

The first step in any weight loss journey is understanding your starting point. This means gathering data about your current habits and routines. Here’s how to do it:

Track Your Activity Levels

• Monitor your daily steps using a fitness tracker or smartphone app. Are your steps too low? If so, this is a clear area for improvement.

• Check your workout compliance. Are you consistently completing your planned workouts? Use a workout tracker or a simple notebook to measure your adherence.

Journal Your Food Intake

• Keep a detailed food journal for 7–14 days. Record everything you eat and drink to get a clear picture of your calorie and protein intake. Apps like MyFitnessPal can make this process easier.

• Look for patterns: Are certain meals high in calories? Are you skipping protein at breakfast? Identify areas where you can make improvements.

Weigh Yourself Daily

• Weigh yourself every day and track the data. This helps you identify trends rather than focusing on one-off fluctuations caused by water retention or other factors.

Step 2: Analyse the Data

Once you’ve gathered your data, it’s time to analyse it. Here are some key questions to ask yourself:

• Are you losing weight? If yes, keep doing what you’re doing. If not, something needs to change.

• Are your calories too high? Review your food journal to identify meals or snacks that may be contributing to excess calorie intake.

• Is your protein intake adequate? Aim for 30–40 grams of protein at meals to support muscle maintenance and satiety.

• Is your activity level sufficient? If your daily steps or workout compliance are low, make these your first focus areas.

Step 3: Make Weekly Focus Areas

The key to sustainable weight loss is making small, incremental changes. Rather than overhauling your entire lifestyle overnight, focus on improving one area at a time. Here are two focus areas to start with:

1. Increase Daily Activity

Daily movement, or non-exercise activity thermogenesis (NEAT), plays a huge role in burning calories. Try these strategies:

• Add a 30–40 minute walk to your day. It’s low-impact and easy to stick with.

• Take the stairs, park 5-10min farther away to walk the remaining, or bike to work to naturally increase your steps/activity.

• Use a weighted vest to make shorter walks more intense.

2. Optimise Nutrition

Your food journal will highlight areas for improvement. Start with these tips:

• Focus on one meal at a time. Identify a calorie-heavy meal (e.g., lunch) and find lower-calorie swaps.

• Increase protein intake. Add high-protein foods like eggs, lean meats, or protein shakes to meals, especially breakfast.

• Reduce liquid calories. Switch sugary drinks, full-cream coffees, and alcohol for lower-calorie alternatives like black coffee or water.

Step 4: Build Consistency and Adjust as Needed

Consistency is the foundation of long-term weight loss success. It’s better to stick to 100% effort on small changes than to give 70% to an overcomplicated plan. As you build habits, the process will feel easier, and the results will follow.

• Track Progress: Regularly check your weight, steps, and compliance. If you’re not seeing results, review your data and make adjustments.

• Be Patient: The changes you make may not show immediate results, but over weeks and months, they will add up.

Step 5: Maintain Results with Lifestyle Tweaks

Reaching your weight loss goal is only part of the journey. Maintenance becomes easier if you’ve built sustainable habits along the way. Here’s how to keep the weight off:

• Stay active: Keep up with your daily walks and workouts.

• Balance your nutrition: Avoid slipping back into old habits by continuing to track your food occasionally and prioritising protein.

• Focus on lean mass: Maintaining or building muscle keeps your metabolism high, allowing you to eat more while staying lean.

Conclusion: Start Your Journey Today

Weight loss doesn’t have to feel overwhelming. By assessing your habits, making small changes, and staying consistent, you’ll create a sustainable lifestyle that supports your goals. Remember, it’s not about perfection—it’s about progress.

If you’re ready to take your fitness to the next level, check out my Battle Ready Online Training Program, designed for past, present, and future tactical professionals and fitness enthusiasts. This program will help you build the strength, endurance, and mindset needed to tackle any challenge.

👉 Learn more and get started today

Check out the full training talk here: