Top 3 Strategies for Weight Loss that Actually Work

If you've ever tried to lose weight, I’m betting you’ve been bombarded with all kinds of advice – “cut carbs”, “try this juice cleanse”, “Keto is the way to go”, you’ve probably heard it all. Truth is, most of these quick fixes are just that - quick, temporary, and often unsustainable.

So, what really works when it comes to weight loss? Here are three strategies that produce results and are sustainable for the long haul.

Create a Caloric Deficit

Let's math for a minute 😁. One foundational element to weight loss is burning more calories than you consume. This doesn't mean you need to drastically slash your calories, starve yourself, or survive on salads alone. The key is to create a manageable caloric deficit; one that doesn’t make you feel like you’re on a perpetual diet.

Try this:
Focus on eating non-processed and nutrient-dense foods that keep you full and satisfied. Think veggies, lean proteins, and whole grains. These foods not only nourish your body but also keep you from feeling hungry for longer periods of time. Pair this with some mindful eating - actually paying attention to the experience of eating - and you've got a solid start! And remember, you can also increase your activity level to burn more calories without having to eat like a bird.

Get Strong

Cardio might burn calories, but strength training builds muscle, and muscle is like a calorie-burning machine. It's a dynamo! The more muscle you have, the more calories you burn even when you’re just chilling on the couch. Plus, strength training not only helps you lose weight but also sculpts your body, making you look leaner and more toned.

Try this:

Lift weights (or your own bodyweight) 2 - 3 times per week. Focus on compound movements - like squats, deadlifts, and push-ups - that engage multiple muscle groups at once. Not only do these exercises burn more calories, but they also build denser bones, improve coordination, and allow you to use more muscle groups in a single session (time saver). And don’t worry! You won’t bulk up like a bodybuilder unless that’s your goal 💪.

Focus on Lifestyle Changes, Not Quick Fixes

This one is probably most important. We all know someone (maybe it's you) who’s tried the latest diet trend only to end up right back where they started, or worse, gaining back all the weight. The problem with quick fixes is they are often too restrictive and not sustainable long-term. What really works is making small, sustainable changes to your lifestyle.

Try this:

Instead of cutting out entire food groups or following a strict diet that you’ll abandon after a month, let's make some changes that'll actually stick. Start by cooking more meals at home. Better yet, do some meal prepping on a Saturday or Sunday. These behaviors give you greater control over what’s going into your body and force you to plan out meals for the week. Focus on whole foods, stay hydrated, move your body regularly, and shut your brain off for sleep at least seven hours a night. These are the habits that will keep you healthy and help you maintain your weight loss for the long run.

Wrap Up

The bottom line is that weight loss doesn’t have to be complicated or miserable. By creating a manageable caloric deficit, prioritizing strength training, and focusing on sustainable lifestyle changes, you can achieve and maintain your weight loss goals. Forget the quick fixes and concentrate on what works!

As of the publish date on this article, I’ve been practicing CrossFit for almost fourteen years. I’ve owned this gym since it opened in 2012. I've helped hundreds of folks find the best versions of themselves. I'd love the opportunity to help you as well. Let's meet: Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex