Do you want to lose weight and keep it off in 2025? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a recent post, he reveals 9 game-changing things he did to lose so much weight healthily. “These changed my life!” he writes in the post. “If you want to lose weight, you need to eat fewer calories than your body burns. Here’s how I lost the weight & have kept it off for 10+ years!”
Less Snacks, Bigger Meals
His first tip is to have fewer snacks and bigger meals. “I tried eating more frequent, smaller meals throughout the day, but it just left me constantly hungry & always thinking about food. Bigger meals don’t,” he explains.
Putting Thought Into Meal
The next thing he did? “Put thought into my meals,” he reveals. “You don’t have to plan and prep everything, but it’s a lot easier to hit your goals if you don’t have to make decisions on the fly.”
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Lifting Weights
Strength training is also key. “Lift weights 2-4x a week,” he writes. “Muscle is your best friend for boosting metabolism and longterm weight-loss & management.”
Consistent Sleep
Rest also plays a big role in weight loss. “Set a consistent bedtime,” he explains. “Getting 7-9 quality hours of sleep increases energy & keeps cravings at bay. Make it easy by setting a non negotiable bed time.”
Eating Nutrient Dense Foods
As for diet, another tip is to eat primarily nutrient-dense foods. “Focus on whole-foods. They give you the biggest bang for your buck. They’re high in nutrients and fiber, which means you’ll feel full, energized, and on track with your goals,” he says.
7,000 to 10,000 Steps a Day
Get your steps in! “Get at least 7,000-10,000 steps a day – You don’t NEED to do a bunch of cardio - just stay active and move throughout the day. Every step adds up!” he says.
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Not Drinking Your Calories
“Limit liquid calories,” is his next tip. “Sodas, juices, & fancy coffee drinks are sneaky calorie bombs that don’t fill you up. Stick to water, seltzer, tea, simple coffees, & zero sugar drinks the majority of the time,” he says.
Avoid Extreme Restrictions
Don’t be too strict, he continues. “Avoid extreme restrictions,” he says. “I used to cut out entire food groups, which only led to cravings and bingeing. Everything in moderation is key to staying on track without feeling deprived.”
Amp Up Your Protein Intake
And lastly, eat high protein. “It helps preserve & build muscle, but also keeps you fuller longer,” he says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
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Lastly, Sustainability Is Key
His final message? “Long-term results are achieved through SUSTAINABILITY. If you can’t sustain it, it’s probably not worth doing. Find what works best for YOU and make 2025 the LAST time you have to ‘lose weight,’” he concludes. And if you enjoyed this article, take advantage of these15 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
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Greek Yogurt with Berries and Chia Seeds
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5. Broth (chicken or vegetable): 15 caloriesShutterstock
2. Cottage Cheese (14g protein per 1/2 cup)Shutterstock
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Trying to Get Protein From Too Many SourcesShutterstock