How to Lose Weight & Stay Consistent with Your Diet

Consistency. It’s the number one struggle I hear from clients when they start their nutrition journey. “I just need to figure out how to stay more consistent.” Sound familiar?

You start the week feeling great—Sunday meal prep, Monday motivation, Tuesday still holding strong—but then things start to slip. By Thursday, you’re eyeing the donuts in the breakroom. Before you know it, the weekend is a free-for-all, and you’re telling yourself, “I’ll just start again on Monday.”

If you’ve been stuck in this cycle, you’re not alone. And more importantly, there’s a way out. Let’s break down what’s really happening and how to finally build consistency that lasts.

The Biggest Mistake: Going Too Hard, Too Fast

One of the main reasons people struggle with consistency? They start off way too aggressive. Instead of setting up a sustainable plan, they jump in with an all-or-nothing mindset:

• Over-restricting calories – Instead of creating a reasonable calorie deficit, they slash calories to the bare minimum.

• Overloading workouts – Instead of gradually increasing movement, they go from zero to two-a-days at the gym.

• Overhauling everything at once – Instead of making small, sustainable changes, they try to change everything overnight.

This “grind mode” approach might feel good for a few days, but it almost always leads to burnout, fatigue, and eventually, giving up.

Understanding Your Body’s Needs

Our bodies don’t require a single precise number of calories every day to maintain weight. Instead, they operate within a range. If you eat within that range, your weight will stay relatively stable. Consistently eating more? Weight gain. Consistently eating less? Weight loss.

Seems simple, right? But here’s where it gets tricky: Your body is really good at adapting. If you eat too little for too long, your brain sends strong hunger signals to protect you. And that’s when willpower goes out the window.

This is why most people fall off their diet—not because they “lack discipline,” but because they set themselves up with an impossible-to-maintain plan.

The Dangers of Over-Restriction

There are two types of under-eating that can derail your progress:

1. Acute Under-Eating (Most Common)

This happens when someone drastically cuts calories for a short period—usually a few days to a couple of weeks. Let’s say your maintenance calories are around 2200 per day, but instead of reducing by 250–500 calories for a sustainable deficit, you eat as little as possible.

Monday: Feeling great! 1100 calories, crushing it.
Tuesday: Still going strong.
Wednesday: Energy starts dipping.
Thursday: The donuts in the breakroom start calling your name. You resist at first, but eventually, you give in. One donut turns into an off-track dinner, then an off-track Friday, and by the weekend, it’s a free-for-all.

Sound familiar? This isn’t a discipline issue—it’s your body responding to an unsustainable calorie deficit. The cycle repeats, and you feel stuck.

2. Chronic Under-Eating (Less Common, But More Damaging)

This happens when someone consistently under-eats for months or even years. Over time, the body adapts by slowing metabolism and down-regulating essential functions (thyroid, digestion, adrenal health).

You may feel like you’re “barely eating,” yet you’re not losing weight, or you are unable to build the muscle you need to get that "toned" look people are usually looking for. The solution? Gradually increasing your intake to restore your body’s systems before attempting another calorie deficit. Yes, this requires patience—but in the long run, it’s the best way to see results that actually last.

The Mindset Shift That Changes Everything

Beyond the metabolic impact, over-restriction leads to an unhealthy relationship with food. When you focus on what you can’t have, it makes long-term consistency feel impossible.

Here’s the game-changer: Instead of asking “How little can I eat?”, shift your mindset to “How well can I fuel my body today?”

When you start focusing on abundance—how many nutrient-dense, satisfying foods you can eat rather than what you need to restrict—it’s a whole different ballgame. You feel fuller, more energized, and it naturally leads to better food choices. And guess what? It’s really hard to overeat on whole, unprocessed foods.

The better you feel, the easier it gets. And that’s the sweet spot for long-term consistency.

Real Talk: Life Happens

Perfection isn’t the goal. There will be Thursdays with donuts. There will be weekends with dinners out and celebrations. But the key to consistency is understanding that one meal, one day, or even one weekend does not determine your progress.

What matters is what you do the majority of the time. Not the exceptions.

No more all-or-nothing thinking. No more starting over on Monday. Just small, sustainable actions that build real results over time.

Need Help Getting Started?

If you’re feeling lost on where to start, I’ve got you covered.

👉 Check out my free macro calculator on my website to help you set realistic calorie and macro targets.
👉 Download my free meal prep guide—it’s packed with strategies to make meal planning simple and sustainable.

And if you’re looking for more guidance, my Well Fed Health coaching programs are designed to help you build sustainable habits and break free from the diet cycle once and for all.

You’ve got this. 

 Coach Ashleigh 💪🦈