the truth about weight loss (part 2):

Written By Jessica Welch

How to Lose Weight in a Healthy, Sustainable Way

In Part 1, we talked about why weight loss feels so hard .
If you haven’t read that yet, you can find it here: (Part 1)

Today, let’s talk about something even more important:
How do you actually lose weight in a way that feels healthy, realistic, and sustainable without being obsessive, punishing, or discouraging?

Because lasting weight loss isn’t about dieting harder. It’s about partnering with your body instead of fighting it.

1. Start With Compassion, Not Punishment

What most people call “discipline” is really self-criticism.
But shame never creates change, it only creates resistance, hiding, and starting over again on Monday.

Healthy weight loss begins with a different posture:

  • Support, not judgment

  • Curiosity, not criticism

  • Awareness, not all-or-nothing thinking

You cannot hate your way into a healthier version of yourself.
But you can support yourself there.

2. Build Habits That Match Your Season of Life

Most people fail because they build a plan for a life they don’t actually live.

A sustainable plan takes into account:

  • your work schedule

  • kids and family demands

  • travel

  • sleep

  • stress

  • the time you realistically have for workouts

  • your emotional bandwidth

A “perfect” plan you can’t stick to isn’t better than an imperfect plan you can repeat.

Start with the smallest habits that fit your season, then grow from there.

3. Eat Enough (Especially Protein)

Undereating is one of the biggest reasons women struggle to lose weight.

When you eat too little:

  • metabolism slows

  • cravings skyrocket

  • energy drops

  • workouts suffer

  • your body feels stressed (not safe)

A few nutrition anchors to aim for:

  • Protein at every meal (20–30g minimum)

  • Color (fruits + veggies) for fiber + nutrients

  • Smart carbs for energy

  • Healthy fats for hormones

This isn’t dieting.
This is fueling.

When your body feels fueled, weight loss actually becomes easier.

4. Lift Weights (It Changes Everything)

Strength training is one of the most powerful tools for fat loss, especially for women.

It helps by:

  • increasing muscle

  • supporting hormone balance

  • improving insulin sensitivity

  • boosting metabolism

  • improving confidence

  • protecting your joints + bones

Aim for 2–4 strength workouts per week, depending on your schedule.
You do not need heavy barbells — dumbbells, bands, or bodyweight can absolutely work.

5. Walk More Than You Think You Need To

NEAT (daily movement outside of workouts) has a massive impact on fat loss.

Walking:

  • reduces stress

  • improves digestion

  • supports hormone health

  • burns calories without burning you out

Start with what you can:

  • A 10-minute walk after meals

  • Walking calls

  • Parking farther away

  • A quick walk after school drop-off

It all adds up.

6. Create Accountability + Structure (This Is the Missing Link)

If you lack motivation, structure creates it.

If you lack discipline, accountability builds it.

Sustainable weight loss happens when you have:

  • a coach

  • a plan

  • check-ins

  • community

  • structure around food + workouts

  • someone who helps you adjust when life happens

You aren’t “supposed” to do this alone.
When you have support, everything becomes easier.

7. Expect Slow Progress, and Celebrate It

Healthy weight loss is:

  • slow

  • steady

  • messy

  • non-linear

You may lose inches before pounds.
You may lose water weight, then plateau.
You may feel better long before you see changes.

This doesn’t mean it’s not working.
It means your body is adapting at a cellular level, and that takes time.

Celebrate consistency, not perfection.

8. Build a Lifestyle You Don’t Have to Escape From

If your weight-loss plan feels miserable, restrictive, or unrealistic… you won’t stick to it.

Healthy weight loss should feel like:

  • eating foods you enjoy

  • feeling fueled

  • having more energy

  • sleeping better

  • being proud of your choices

  • growing stronger

  • having support

  • not obsessing about food

The goal is to build a lifestyle you want to live in, not one you're constantly trying to “get back to.”

You Don’t Have to Do This Alone

If you want support, structure, and a plan that is personalized to your season of life, I would love to coach you.

Because weight loss shouldn’t feel confusing or discouraging.
It should feel doable, with the right plan.

👉 Learn more about coaching or book a free call here.

And if you missed Part 1, read it here to understand why this approach works.

Jessica Welch
Next

the truth about weight loss - part 1