“What do I need to do to lose weight?!?” she (almost) screamed after yet another failed week of dieting.
Her story:
She was doing everything she was supposed to do.
She bought the cleanse book from the guru lady she’d been following on Instagram.
She bought the groceries from the “allowed” list.
She printed out the menus.
She cooked the food.
She bought the supplements.
The first two weeks were tough – very hungry, low energy, grumpy and not having any fun – but she did lose 8 pounds, so it was worth it.
Only 52 more to go!
But these last couple weeks have been maddening. Still following the plan. Still printing out the menus. Still depriving herself of her favorite foods. Still buying the supplements.
But the scale stopped moving.
All this work, all this stress, all this unhappiness – for nothing.
No more improvement.
“F* it” she muttered, as she pulled her car into the Cupcake Collection.
A few weeks later, after returning to “normal” eating, she had regained the 8 pounds. Maybe a couple more, she was afraid to get back on the scale.
She still felt embarrassed at how her clothes (didn’t) fit. She still felt like a failure. But at least she wasn’t stressed out about what to eat anymore.
This story is one that we’ve heard literally hundreds of times over the years. If you’ve gone through this yourself – maybe more than once? – it’s not your fault. This madness is how we’re taught to lose weight.
Until we learn something better.
After 32 years of personal training and nutrition coaching in Nashville, we’ve learned a thing or two about what you have to do to lose weight.
How to lose weight for good – and keep it off – so that this soul-crushing cycle of struggle and failure never has to happen to you again.
Understanding Weight Loss Basics
I’m going to say something that you already know, so please bear with me:
In order to lose weight, you have to burn more calories than you consume.
Or stated another way, you have to eat fewer calories than you use.
So calories matter. Portions matter.
BUT… (dammit, there’s always a “but”, isn’t there?)
Even though those simple statements are true at a high level, there are complicating factors.
What your body does with the “calories in” depends on the content of the food, how much muscle you have, how you’re sleeping and managing stress, and a host of other physiological factors that affect your body and how it processes the food you eat.
Calories out is a little easier – your “metabolism” is basically the amount of energy you need to fuel
- Staying alive, and
- Your activities
Muscle is the engine that burns calories. Strength training, protein-rich diets made of whole foods, and regular movement keep it running at full speed.
Crash diets and “miracle” supplements might give you short-term results, but they almost always fizzle. Sustainable weight loss takes consistency, not shortcuts.
Being consistently smart most of the time always beats being perfect for a short time.
Read that again please. It’s the primary mindset you need to understand in order for you to do what you need to do to lose weight.
Nutrition: The Foundation of Weight Loss
Creating a calorie deficit without starving: Focus on portion control, balancing protein and carbs, and avoiding mindless snacking. Apps like MyFitnessPal can help track calories.
- Best foods for fat loss: Lean proteins (chicken, fish, eggs), high-fiber foods (vegetables, beans, whole grains), healthy fats (avocados, nuts, olive oil).
- Foods and drinks to avoid: Sugary sodas and alcohol, fried foods and fast food, highly processed snacks, cured meats, enriched grains (white bread, white rice, commercial baked goods).
Exercise Strategies That Work
Strength training for fat burning: Lifting weights builds muscle, and muscle burns more calories—even at rest.
Cardio: how much activity is enough? Aim for at least 150 minutes of movement per week. Walking, cycling, swimming, yoga, strength training all count.
Consistency over intensity: It’s better to work out three times a week consistently than go all out for two weeks and quit.
Lifestyle Changes That Support Weight Loss
Sleep and stress management: Poor sleep and high stress raise cortisol, a hormone that makes fat loss harder.
Hydration and metabolism: Drinking enough water helps with digestion, energy, and calorie burning.
Building habits that last: Instead of focusing on perfection, aim for progress. Small daily wins add up.
Nashville-Specific Weight Loss Opportunities
Local personal trainers in Nashville can help: A trainer keeps you accountable and designs workouts for your specific goals. Several of our certified trainers in Nashville are also certified nutrition coaches – the ideal combination for fitness and weight loss!
Common Mistakes to Avoid When Trying to Lose Weight
Relying only on cardio – Strength training is more important.
Over-restricting calories – Starvation slows metabolism and sets you up for binge eating.
Skipping recovery – Rest days are where your muscles rebuild. Don’t overdo!
Success Stories: Real People in Nashville Who Lost Weight
We’ve helped literally thousands of people transform their lives with small, consistent changes. From busy professionals to parents who committed to healthy meal prepping, the message is clear: it’s not about perfection—it’s about sticking with the most important things. A good coach will help you come up with the one or two strategies that will make the biggest difference in your life.
FAQs – What do I need to do to lose weight?
Q1: How quickly can I expect to lose weight? A healthy goal is 1–2 pounds per week.
Q2: Do I need a personal trainer to lose weight? No, but trainers provide structure, accountability, and expert advice that can speed up results and avoid injury.
Q3: What’s the best exercise for beginners in Nashville? Walking and light strength training are great starting points.
Q4: Do I have to follow a specific diet plan? There is no one diet that is best for everyone. The best diet for YOU depends on your lifestyle and your specific goals. Generally we will focus on whole foods and smart nutrition strategies – not special ‘diets’ – that fit into your real life.
Q5: How important is meal prep for weight loss? Planning your food is very important – it prevents poor impulse choices.
Q6: Can I lose weight without giving up my favorite foods? Absolutely. Moderation is key. We’ll teach you how to enjoy treats while staying in a calorie deficit.
For more tips, check out trusted resources like the CDC’s guide to healthy weight.
Conclusion: Taking the First Step Toward Weight Loss in Nashville
If you’ve been asking, ‘What do I need to do to lose weight?’, the simple answer is clear: focus on nutrition, exercise, and lifestyle habits. Nashville offers endless opportunities—from gyms and parks to personal trainers ready to guide you. The first step is the hardest, but once you start, the results will come. That’s what we’re here for – to help you do what you know you should do…but don’t.
- Accountability.
- Support.
- Expert advice.
- Encouragement.
- Coaching strategies.
Those are the things you need in order to lose weight – and keep it off!
Ready for professional help losing weight?
Our personal trainers and nutrition coaches are standing by! Just drop us a note and we’ll set a time to talk about which options will work best for you.