We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.
Why Most Diets Fail
The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.
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Understanding Calorie Deficit
Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.
Finding Your Maintenance Calories
Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.
Choosing Your Weight Loss Rate
You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.
Why Slower Is Often Better
The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.
Adjusting As You Go
As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.
The Exercise Factor
While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.
Finding Exercise That Works For You
Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.
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Sarah's Personal Sweet Spot
Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.
The Consistency Factor
Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.
The Post-Diet Plan
Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.
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Transitioning To Maintenance
Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.
Finding Your New Maintenance Level
Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.
The Freedom Factor
The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.
Conclusion
Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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