5 Things Weight Loss Warriors Have in Common, According to a Coach Who Lost 100 Pounds

Are you trying to lose weight but aren’t sure what to do? Dusty Young is a weight loss warrior and coach who personally lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight in a natural and sustainable way. In a new Instagram post, he reveals some “Simple & effective” ways his clients lose weight. “I’ve seen it in myself, people I personally know, & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight but keep it off,” he says in the post.

Be Calorie Aware

The first thing weight loss warriors have in common? “They’re calorie aware - Not obsessive,” he says in the post. “Aware. Knowing what’s in your food - like how that ‘healthy’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

Prioritize Protein

Another key habit they have in common? “They prioritize protein,” he says. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat.”

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Stay Active

Exercise is also a common habit of weight loss warriors. “They stay active,” he explains. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

Focus on Nutrient Dense Foods

Another habit has to do with their diet and the choices they make. “They focus on nutrient-dense foods,” he continues. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone.”

Don’t Restrict

And, the final habit that weight loss warriors have in common? “They don’t restrict - Ever told a kid not to touch something? What happens? They touch it—same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out,” he writes.

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These Habits Are About “Creating Balance”

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

He Also Doesn’t Make These Mistakes Anymore, Starting with Doing Workouts He Doesn’t Love

In another post, he reveals the three “dumbest” mistakes he made before losing weight. “If I could go back and change these sooner - I 100% would,” he says, going on to reveal the first thing that he started running. “Running isn’t bad, but I hated it. I thought I had to run to lose weight, and that led to burnout and setbacks. Doing something you don’t enjoy can make you quit - and even spiral backward,” he writes. The solution? “I found exercises I actually enjoyed that were sustainable and fit my goals.”

He Also Doesn’t Focus on “Eating Healthy”

Next? “I only focused on eating ‘healthy’ – I assumed eating ‘healthy’ foods alone would work, but you can overeat anything. Too many calories is too many calories! Spoiler: trail mix isn’t exactly fat-loss friendly,” he writes. The solution? “Tracking my food from the start would’ve saved me years. It’s a tool, not forever - just enough to know what you’re really eating and hold yourself accountable.”

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He Doesn’t Skip Breakfast

Another mistake he made? “I skipped breakfast,” he revealed. “Skipping breakfast didn’t save calories. Instead, it set me up for afternoon & evening hunger & cravings, leading me to overeat and blow my calorie deficit.” The solution? “I made sure to eat when I was hungry in the morning - focusing on high protein and fiber to keep cravings in check later in the day,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.