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The 5 Steps for Permanent Weight Loss

When I was struggling with permanent weight loss in my teens and early 20s, I would really over-complicate things.

I’d go from eating nothing but salad to eating a whole plate of lasagna. One day I’d feel like a slug who couldn’t get off the couch, and the next I’d be on the elliptical for hours.

There was no balance.

Thank goodness I figured it out. And I would love to help you figure it out too – to save you days, months, or even years of anguish.

Because I totally get it – struggling with weight loss is so mentally consuming, and it’s just unnecessary.

Permanent, sustainable weight loss is possible for you. If I can do it, you can do it.

These are five steps I wish I had known earlier.

The 5 Steps for Permanent Weight Loss

1. Create a Simple, High Protein Meal Plan

example of high protein weight loss meal planner for sustainable results

A simple meal plan is one of the best tools for permanent weight loss.

Choose 2-3 go-to options for each meal – breakfast, lunch, snacks, and dinner. Keep it easy and repeatable.

  • Use whole, real foods like ground beef, potatoes, eggs, or broccoli
  • Limit processed foods like bars or snacks where you don’t feel full after
  • Focus on meals that include protein, fats, and fiber-filled carbs to stay full longer
  • Choose meals you actually enjoy and that are easy to cook

2. Eat When You’re Hungry, Stop When You’re Full

woman enjoying mindful eating for long-term weight loss

This sounds simple — but it can be hard in a world full of rules.

The key is learning to listen to your hunger and fullness cues.

  • If you’re not hungry at breakfast, skip it
  • If you’re full before finishing your plate, save the rest for later
  • Let your body tell you when to eat — not just a calorie tracker

My go-to saying: “Calorie goals are helpful, but my body knows best.”

3. Create a “Thought Plan” for Cravings, Stress, and Setbacks

thought plan notes on phone screen for healthy weight loss mindset

Your mindset is just as important as your meals.

There will be days when:

  • The scale goes up
  • You eat out of stress
  • You question your progress

Make a plan in advance for how you’ll respond. For example:

  • “Scale fluctuations are normal.”
  • “Overeating happens. I can let it go and move on.”

Having these thoughts ready will protect your mental health and keep you on track.

4. Build Muscle the Smart Way

Muscle helps you lose fat — and keep it off.

When you build muscle, you burn more calories at rest, feel stronger, and increase your metabolism.

Choose movement that builds strength without spiking hunger. I recommend:

  • Walking
  • Barre
  • Yoga
  • Pilates

You don’t have to spend hours doing cardio. Find what feels good and helps you stay consistent.

Alt text: woman using pilates ring for building muscle and metabolism

5. Find Dopamine Hits Outside of Food

woman in bathtub practicing self-care for mental health and weight loss

If the only thing you look forward to is food, it’s easy to overeat.

Build joy into your day through other outlets:

  • Reconnect with friends
  • Start a hobby or side hustle
  • Read novels or self-help books
  • Plan staycations or skincare routines you’re excited about

Food can be a joy — but it doesn’t have to be your only one.

Want Support with Permanent Weight Loss?

These are just some of the foundational strategies we use inside Best Body to help women lose weight in a healthy, sustainable way.

If you’re tired of overthinking food and want to feel in control, supported, and strong – we’d love to have you!

Learn more and join here

Download my free guides here!

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