The Right Way To Lose Weight

With every New Year comes the resolution to lose weight and get healthier.

Let me start by clarifying something important: losing weight and getting healthier are not the same thing. Most people think of “losing weight” in terms of short-term, often unhealthy habits—crash diets, extreme calorie restriction, or quick fixes. That is not the approach we’re here to take.

Getting healthier means making conscious decisions that prioritize long-term well-being over instant gratification. When you commit to better habits and smarter choices, sustainable weight loss can follow naturally—and more importantly, it stays off.

As a personal trainer in San Diego, I help clients focus on realistic, lasting health strategies instead of temporary fads. If you’re ready to finally see long-term results, here are some important tips to guide your journey.

1. Don’t Skip Meals

One of the biggest misconceptions right now is that intermittent fasting equals health. While it may help some, skipping meals for long stretches can backfire. After 12+ hours without food, most people overeat, experience blood sugar crashes, or struggle with brain fog and irritability. Long-term, fasting can even disrupt your hormones.

If you’re dealing with digestive issues, fasting may temporarily feel better, but that points to an underlying problem that needs real solutions—functional medicine lab testing can help uncover these issues.

Pro tip: Always fuel your body properly, especially before and after workouts. Skipping meals and exercising fasted can put unnecessary stress on your system.

2. Forget the Quick Fix Pills

Weight loss drugs like Ozempic might seem like a miracle, but they come with potential long-term side effects. The real cause of weight gain is usually poor nutrition and lifestyle habits. And the real solution? Nutrient-dense foods, daily movement, and consistent healthy choices.

There’s no magic pill—your magic is the food you eat and the lifestyle you create.

3. Have a Long-Term Plan

Safe, sustainable weight loss happens gradually—around 1–2 pounds per week. Fad diets, juice cleanses, or “10 pounds in 10 days” programs don’t work for the long run because they aren’t sustainable.

Instead, focus on introducing healthy habits one step at a time:

• Add dark leafy greens to one meal per day, then two.

• Replace processed snacks with whole food alternatives.

• Be consistent.

Behavior repeated consistently becomes a habit. And habits build your lifestyle.

4. Shift Your Mindset

A positive outlook is one of the most powerful tools for success. Instead of criticizing your current weight, remind yourself: today is the first step toward becoming stronger and healthier.

• Working out = self-respect.

• Prepping healthy meals = self-love.

• Listening to motivational podcasts = mental training.

Surround yourself with people who lift you up. Unfollow negativity, disconnect from unsupportive influences, and lean into communities that inspire you. (That’s what I’m here for as your San Diego personal trainer—to support and guide you.)

5. Extra Healthy Lifestyle Tips

• Eat balanced meals with protein, greens, carbs, and healthy fats.

• Avoid processed foods—stick to the outer aisles of the grocery store.

• Exercise daily, even if it’s a little. Movement fuels energy and reduces stress.

• Stay in a slight calorie deficit to allow steady weight loss.

The Takeaway

The combination of all these behaviors—balanced nutrition, regular exercise, a positive mindset, and consistent habits—creates a lifestyle shift. That shift is what leads to long-lasting weight loss, improved confidence, and greater energy.

If you’re tired of quick fixes and want real, lasting results, working with a personal trainer in San Diego can help you get there. Together, we’ll build the habits and strategies that support your healthiest, happiest life.

You can do this—your future self will thank you.

YOU CAN DO THIS— IT WILL ALL BE WORTH IT!