Are you trying to lose weight, but your go-to tactics aren’t working? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post, she gets real about how she dropped weight. “I would lose weight in a calorie deficit much faster if I only knew…these 10 facts on weight loss.”
Consistency Over Perfection
Her first fact? “Consistency will always outdo perfection,” she says. “You don’t have to be perfect every day. A few off days won’t ruin your progress, but constantly ‘starting over’ will,” she writes.
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You Need to Eat Protein to Lose Weight
The next thing you need to understand is that in order to lose weight, you need to amp up your protein intake. “Protein is a game-changer. It helps keep you full, supports muscles and helps your body burn more calories throughout the day,” she says.
Strength Training Speeds Up Fat Loss
Next, strength training will speed up fat loss. “More muscle = better metabolism. Cardio is great, but lifting helps you burn more over time,” she writes.
Eating Too Little Won’t Usually Help You Lose Weight
Next, don’t starve yourself. “Eating too little can backfire. Going too low in calories can make you more tired, hungry, and likely to binge later,” she says.
The Scale Isn’t Everything
Next, numbers don’t matter as much as you think they do. “The scale isn’t everything,” she writes. “Water weight, hormones, and muscle retention can mask fat loss. Take progress pics and measurements too!”
NEAT Adds Up
“NEAT adds up” is number six. “Steps, fidgeting, and daily movement burn way more calories than you think—this is why walking matters!” she says.
Weekends Matter
Cheat weekends are not harmless. “Weekends can make or break progress,” she says. “A calorie deficit Monday-Friday won’t help if you’re doubling up on calories Saturday-Sunday.”
Amp Up Fiber
Eat more fiber. “Fiber is your best friend. It keeps you full, supports digestion, and helps balance blood sugar (which keeps cravings in check!),” she says.
You Don’t Have to Go to Extremes with Diet
You don’t have to go all-or-nothing with your diet. “You don’t have to cut out carbs, sugar, or alcohol. Learning balance instead of restriction makes weight loss sustainable,” she says.
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Fat Loss Takes Time
Don’t be impatient. “Fat loss takes time,” she writes. “Quick fixes don’t work long-term. The more patient you are, the better (and more permanent) your results will be!”
Bottom Line
The bottom line? “Weight loss isn’t just about eating less, it’s about understanding what actually works so you can see real, lasting progress. The more you focus on these facts, the easier it gets!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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8. Ice CreamShutterstock
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Meal PlanningShutterstock
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Trick 2: Strategic Food Tracking for SuccessShutterstock
