Have you ever watched someone effortlessly maintain their weight while you're stuck in an endless cycle of strict diets and frustrating rebounds? You're not alone. After three decades of personal struggle with weight loss, certified weight loss coachNissa Graun finally cracked the code to sustainable weight management—and discovered it's not about willpower or deprivation at all. Read on to learn the practical, science-backed strategies that helped her lose 50 pounds and, more importantly, keep it off without the constant battle most dieters face.
What Science and Personal Experience Taught Me About Lasting Weight Loss
"After fighting with my weight for 30 years, I discovered the habits lean people naturally follow so they never have to think about their weight," says Nissa. "This made me feel like I'd finally found the cheat codes that everyone else had. Not only did they help me lose 50 pounds, but now I don't have to work so hard to keep it off the way I used to."
"People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly," says the CDC.
The Reality Behind Quick Fixes
"Over the 30 years I struggled with yo-yoing weight while learning all of the rules of whichever new diet I was following, I always thought I could stick to the strict rules long enough to drop the weight," Nissa reveals.
"I never anticipated all of the cravings I'd have just a few weeks in, and I never thought about the diet boredom that I'd experience after cutting out everything that brings me joy," she admits.
"After losing a hundred pounds with keto and intermittent fasting, I was convinced that was the only way to lose weight until I regained 50 pounds, even though I stuck to my plan," Nissa shares. This devastating experience became her turning point.
Understanding the Game Plan
Before diving into the cheat codes, Nissa explains the foundation: "First, you need to understand how fat loss is just like building a business. Both require investment, whether it's time, money, or energy."
"If you want to lose weight, making a specific plan can help," says the CDC.
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Cheat Code #1: Eat the Frog
"In business, this is called 'Eating the frog,'" Nissa reveals. "No, you're not actually eating a frog or any animals for that matter. Eating the frog is a strategy where you focus on the tasks that make the biggest impact first. This works since 80% of your results come from 20% of your efforts."
For weight loss, this means prioritizing movement: "Since building muscle is key to long-term fat loss, I make working out my first priority. This is the best way to eat the frog in a fat loss plan since this is when my energy and focus are the highest."
"Following a full body routine only two or three times each week is enough to build your metabolism by building more muscle," she adds.
Cheat Code #2: The Adaptation Strategy
"Just because you find an amazing business strategy that drives sales, that doesn't mean that one strategy will work forever," Nissa explains. "While this leads some companies to fizzle out, those who can stick around need to adapt over time."
This led to her second cheat code: constantly evolving her approach. "When it came to starting from scratch, I finally learned that if I wanted to remain at a healthy weight, I had to adapt my habits and behaviors over time."
The CDC supports this flexible approach, noting that "healthy weight loss involves a lifestyle with healthy eating patterns, regular physical activity, and stress management."
Cheat Code #3: The Food Swap System
Nissa's third cheat code involves strategic food substitutions. "Through a lot of trial and error, I figured out that some food combos keep me fuller than others," she explains. She created a system of smart swaps:
"When it came to lunch, I made smaller swaps like trading two pieces of regular bread for low carb tortillas," she shares. This instantly cut 150 calories from lunch.
"Instead of indulging in a side of chips, I chose protein-heavy sides like Greek yogurt," which added 17 grams of filling protein while cutting calories.
Even dessert got a makeover: "I swap my nightly serving of dark chocolate for a protein-heavy dessert like this strawberry protein icy. This big bowl takes longer to eat and the protein keeps me satisfied all night."
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Cheat Code #4: The Meal Rotation Strategy
"Just like a business requires consistent effort over months or years to see growth, a successful diet needs long-term consistency for lasting results," Nissa shares. Her fourth cheat code was developing a reliable meal system.
"I ended up having the same high protein shake for breakfast pretty much every day. Then I'd cycle through the same two or three lunch combos that kept hunger low, but only came in around 400 or 500 calories."
The CDC reinforces this systematic approach: "Being more aware of what you eat and drink will help you avoid mindless consumption."
Cheat Code #5: The Metrics That Matter
"This is the cheat code that I credit most of my success to," Nissa emphasizes. "What successful business do you know that doesn't track metrics? The trick is figuring out the right metrics that you need to track."
She breaks down the essential daily measurements:
- Calories consumed
- Protein intake
- Daily weight average
- Steps taken
"It takes less than five minutes a day to track these metrics," she says. "Once I paid attention to the right metrics, that pesky scale finally started moving in the right direction, even though I couldn't get it to budge for more than two years."
The Sustainable Approach
"Instead of slashing calories to 1,200 for quick weight loss, I ate in a more reasonable calorie deficit of 2,000 calories a day," Nissa explains. "Instead of rushing to lose all 50 pounds in just a few months this time, I had patience, which made it way easier for my new habits to turn into permanent lifestyle changes."
The CDC supports this measured approach: "Even modest weight loss can improve blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds."
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Starting Your Journey
"If you are revved up now that you see just how easy sustainable fat loss can be, then let's do this," Nissa encourages. But she adds an important caveat: "Not all at once because rushing into any new plan is the fastest way to stay stuck."
The CDC echoes this: "Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health."
As Nissa discovered, these "cheat codes" aren't about finding shortcuts—they're about building sustainable habits that last a lifetime. 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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