Why Slow, Steady Weight Loss Works Better Than Quick Results.
It’s the new year. You just signed up at your local gym, picked up those really cute sneakers, bought a couple of new workout outfits, and grabbed a new water bottle. You’re now officially sugar-free and have sworn off “bad” carbs.
Your new workout routine is intense, but that’s ok, because you are intense and you got this! You will need to wake up earlier every day and probably stay up a bit later to get everything else done, but hey, you are a superstar! … until you're not.
If that sounds familiar or even terrifying, you have experienced the all-in mindset.
For many people, “getting healthy” or “fit” automatically means going all-in and doing everything at once. Cutting out foods, following strict rules, pushing harder, and taking on complicated strategies like tracking macros before learning the basics.
This mindset is often glamorized on social media. Some coaches, trainers, and influencers may even sprinkle the “tough love” on top: “If you're not seeing results, you aren’t trying hard enough.”
But, as I said in previous blogs, and will say again, the all-in mindset doesn’t work long-term. It’s not because you’re lazy or lack discipline, it’s because the all-in mindset skips steps. Going all-in often means jumping from step 1 to step 10 almost overnight. At first, this may feel like a fast track to success, but it is actually the fast track to burnout.
Here’s what that can look like in real life: Let’s say you want to lose 15 – 20 pounds quickly. So you overhaul everything at once. Breakfast becomes a grapefruit. Lunch is a salad with low-fat yogurt. Snacks are a handful of unsalted nuts. Dinner is baked chicken and steamed broccoli. On top of that, you’re at the gym every day, walking on the treadmill for an hour after work.
You might see results at first, but ask yourself: Is this something you want or can maintain in a few months? … A year from now? When progress slows, because it usually does, what happens next? Do you eat even less? Exercise more?
This is where many people get stuck in the cycle of starting over. Real, lasting results come from a slow and steady approach. It’s not chaotic or extreme; it’s intentional.
The slow and steady approach doesn’t mean doing nothing. It means building skills that you can keep using. Instead of changing everything at once, you break the process into manageable steps. For example, weight loss might start with simply slowing down while you eat and putting your fork down between bites. Once that feels natural, you may begin to notice what “satisfied” feels like instead of feeling “stuffed.”
From there, you might try experimenting by adding a vegetable to your meals. When you find one you like, you eat it more often. Once that habit feels easy, you try another food or another small change. As you move forward, each step builds on the last.
Everything you learn along the way (what you like, what you don’t like, what works, and what doesn’t) is feedback, not failure. That feedback becomes your map. It helps guide your next step, instead of throwing you into the deep end and hoping for the best.
Over time, your skills will get stronger, you will become more knowledgeable about yourself, and your confidence will grow. When it's time to take on more complex tasks, you will be able to do so because you are ready and no longer forcing it. This process does take time, but it’s also sustainable.
Of course, if you find you need help or guidance along the way, coaching is available. Click here to contact me.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.