Tag: resistance training for sustainable fat loss

Fitness Tips

How To Lose Fat And Build A Lean Physique

melaniewalessustainableliving

My transformation from 2017-2025. In the photo on the left I had already lost 40 lbs.

Over the course of losing and keeping off over 145 lbs since 2016 I have learned quite a bit about what it takes to make fat loss not only possible, but also sustainable.  Next are the five things you need to do to lose fat and build a lean physique.

  1. Don’t rush.  Slow and steady consistent effort with your nutrition and regular activity wins every time.  
  2. Create a small to moderate calorie deficit.  Don’t slash your food intake to lose crazy amounts of weight fast.  Aim for about 1/2-1 pound of fat loss a week.
  3. Prioritize protein in every meal.  25-30g per meal with a total daily goal of 1g per lb of ideal bodyweight. 
  4. Move more often in your daily life.  Create a step goal of 8-10k steps and start hitting this target everyday. 
  5. Resistance Train.  Follow a high quality and progressive resistance training program so you can build lean muscle along the way.  

6. BELIEVE your efforts are worth it!  Keep going!

Sound basic and foundational? You bet it is. This is what actually works. No gimmicks, fads, or quick tricks. Put the basics on repeat. Let’s see what happens.


Remember that the process is slow. Very Slow.  Some weeks we can feel like no progress is happening at all. Start again fresh every day. It’s amazing how all the small things we do each day add up with time and consistency.  Keep Going!  

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Fitness Tips

Focus On This To Succeed In An Epic Fitness Transformation

melaniewalessustainableliving

My transformation through the years. 2016-2025.

Over the course of losing and keeping off over 145 lbs since 2016 I have learned quite a bit about what it takes to make fat loss not only possible, but also sustainable.  Next are the things you need to stay focused on. Day in and day out… for years.

  1. Meet a daily step goal to ensure regular activity.
  2. Resistance train with a focus on progressive overload to build muscle and strength.
  3. Keep track of your total calories and prioritize protein and fruits or veggies with each meal to align your nutrition with your goals.
  4. Include some fun foods in moderation. 
  5. Do the above consistently. 
  6. Believe it is possible.
  7. Believe your efforts were worth it! 

Sound basic and foundational? You bet it is. This is what actually works. No gimmicks, fads, or quick tricks. Put the basics on repeat. Let’s see what happens.


Remember that the process is slow. Very Slow.  Some weeks we can feel like no progress is happening at all. Start again fresh every day. It’s amazing how all the small things we do each day add up with time and consistency.  Keep Going!  

If you have thought about having me as your coach to support you along your own fitness journey using sustainable and realistic strategies check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of a sustainable fitness lifestyle.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Did you know I wrote 2 E Cookbooks? Find loads of easy and healthy recipes in my E Cookbooks perfect for meal prep and beyond.  Knowing how to prepare healthy meals at home is a game changer for your long term health and wellness. Plus save money by skipping expensive carry out or delivery one delicious bite at a time.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Fitness Tips

How Turning My Focus To Building Muscle Changed Everything

melaniewalessustainableliving

When I was a teen and in my 20’s I lost and gained weight more times than I can count.  Each time I repeated the cycle I regained even more weight.  I felt hopeless and broken as I tried to do what I thought worked.  Restrictive diets and lots of cardio.  Always with the focus on weight loss. 

What changed?  I had to switch the paradigm in my mind and habits that had me focused on weight loss.  Instead I had to focus my mind and habits on BUILDING MUSCLE. 

Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle. 

When I focused on muscle.👉 I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides. 

To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.

The habits and behaviors needed to build healthy skeletal muscle will yield incredible results not only physique development but in overall health including:

  1. Better Blood Sugar Regulation
  2. Improved Hunger Management 
  3. Increased Mobility
  4. Stronger Bones
  5. And last but not least, Increased Survivability Against Nearly Every Disease!

It does not mean that the process is easy and will happen without effort. 

But those efforts, WORTH IT! 

If you have thought about having me as your coach to support you along your own fitness journey to lose fat, build muscle, and get stronger check out the Online Fitness Coaching page on my website. With my 1 on 1 online fitness coaching service I take out the guess work and create customized activity and nutrition plans for your unique needs and goals while providing support, accountability and education for ongoing success. That way you can start taking action to get the epic and long lasting benefits of improved muscle health.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Find loads of high protein and lean muscle building recipes in my E Cookbooks perfect for meal prep and beyond.  Build muscle and lose fat for your long term health one delicious bite at a time.

Click below for details. 

https://melaniewales-sustainableliving.com/shop-cookbook/

Client Spotlight

Client Spotlight: Check Out My Long Time Client’s All time Epic Current Results!

melaniewalessustainableliving

No matter your starting point, with time-consistency-commitment-action you can transform!

Key Elements of his epic results and sustained success!

  • Resilience
  • Personal accountably
  • Focuses on consistency not perfection
  • Follows my structured plans and programs long term that focus on building and maintaining healthy skeletal muscle
  • ALWAYS sends check in’s on time
  • Gets “back on track” quickly
  • Schedules and plans ahead meals and workouts
  • Mindful of their triggers
  • Celebrates non scale victories 

Fitness transformation inspiration brought to you by my long time 1 on 1 online fitness coaching Danie V. Read more about his ongoing journey below.

Level Up! Keep improving after the diet ends.
Client Spotlight: 2 Individuals And Goals… But Equally Incredible Progress!

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

See more client testimonials and their amazing progress!

www.melaniewales-sustainableliving.com

Follow me on Instagram for fit tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Secrets To Losing Weight and Keeping It Off For Good

melaniewalessustainableliving

8 years between these pictures.  You want to know the secrets to losing weight and keeping it off for good?  

Well… there are no secrets.

No magic diet, or pill you can take to make the body fat melt off.  

It takes consistent WORK.  It takes changing bad habits for good.  

It takes realizing habits you thought were good really aren’t if you are not seeing results.  

It takes prioritizing your long term health over your short term wants every single day.  

It takes falling in love with the process.  

It takes a radical mindset shift, determination, and good information to help you along the way.  

3 helpful tips to get you going on your Sustainable Living fitness journey.

  1. Be Patient. Sustainable results are slow going.  If the process was quick and easy we would all be walking around in our dream bodies.  Losing 2-4 pounds a month is amazing progress!  
  2. Be Realistic. Set daily goals that you can actually achieve.  If you haven’t exercised in months, don’t expect to hit it hard from the start, training 6 days a week and an hour everyday.  This will burn you out.  Daily walks and a couple 30 minute full body workouts per week are a great start. 
  3. Celebrate your daily wins!  Big and small.  If you make a mistake or fall off track, that’s okay.  Learning how to lose weight and keep it off is a skill.  It takes practice.  Don’t beat yourself up.  Be kind and keep going NOW.

You are only one good habit away from being back on track. 

Drink a glass of water, take a 10 minute walk, or enjoy 3 deep slow breaths.  Cool.  Now you are back on track!!  Make those small efforts add up so you can lose weight AND keep it off for good!

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Muscle: The Underrated Key To Successful Fat Loss

melaniewalessustainableliving

When I was a teen and in my 20’s I lost and gained weight more times than I can count.  Each time I repeated the cycle I regained even more weight.  I felt hopeless and broken as I tried to do what I thought worked.  Restrictive diets and lots of cardio.  Always with the focus on weight loss.  

What changed?  I had to switch the paradigm in my mind and habits that had me focused on weight loss.  Instead I had to focus my mind and habits on BUILDING MUSCLE.  

Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle.  

When I focused on muscle:  I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides.  

To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.

The habits and behaviors needed to build healthy skeletal muscle will yield incredible results in overall health and physique development.    

It does not mean that the process is easy and will happen without effort. 

But those efforts, WORTH IT!  

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s. 

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving