As the new year begins, many people set resolutions centered on improving their health and fitness, with weight loss being a top priority. However, reaching weight loss goals requires more than just quick fixes or extreme measures—it takes consistency, strategy, and a balanced approach. Fitness coach Lizzy High, also known as “Liz Bites Back,” has shared four transformative tips to help individuals achieve sustainable weight loss in 2025.
1. The 30-80-30 Rule for a Simple, Balanced Diet
Lizzy introduces the 30-80-30 rule, a straightforward framework designed to simplify meal planning without compromising nutritional value. This rule revolves around three core principles:
30-Minute Meals: Cooking meals at home in under 30 minutes helps prevent the temptation of ordering calorie-dense takeaways or resorting to processed foods. Home-cooked meals allow you to control portion sizes and ingredients, keeping your meals healthier.
80% Whole Foods: Focus on incorporating whole, minimally processed foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—into your meals. These nutrient-dense foods not only nourish your body but also keep you feeling full and satisfied, reducing cravings for unhealthy snacks.
30 Grams of Protein per Meal: Protein plays a crucial role in muscle repair, satiety, and energy levels. Lizzy recommends including at least 30 grams of protein in each meal, sourced from options like eggs, chicken, fish, tofu, or legumes. This ensures your body stays fueled and supports muscle preservation during weight loss.
2. Incorporating Daily Movement for Physical Activity
Physical activity is key to any successful weight loss journey. Lizzy emphasizes the importance of daily movement, which doesn’t have to be intense or time-consuming. A brisk walk, light stretching, or a quick workout session all contribute to progress. She particularly advocates for strength training 3-5 times a week, as it not only preserves muscle mass but also increases metabolism—since muscles burn more calories than fat.
The key, Lizzy points out, is consistency. Whether it’s a 15-minute yoga session, a lunchtime stroll, or a short dance break in your living room, staying active throughout the day can have significant health benefits.
3. Cultivating the Right Mindset
Perhaps one of the most powerful aspects of weight loss is mental resilience. Lizzy stresses that weight loss is rarely a linear process. There will be ups and downs, plateaus, and moments of struggle. However, she believes that mental fortitude is crucial to overcoming these challenges.
Lizzy advises adopting a growth mindset. Instead of focusing on setbacks, individuals should celebrate small victories such as making healthier food choices, feeling more energetic, or improving stamina. Recognizing these incremental improvements helps maintain motivation and positive momentum.
Patience, she notes, is vital. Weight loss is a gradual process, and setting unrealistic expectations can lead to frustration and burnout. It’s important to focus on long-term success rather than seeking a quick fix. Lizzy also emphasizes practicing self-compassion—avoiding harsh self-criticism after a missed workout or indulgent meal. Instead, she suggests getting back on track and remembering that consistency is key.
4. Making Small, Meaningful Lifestyle Swaps
The final piece of advice from Lizzy is about making small but impactful lifestyle changes. These tweaks not only improve physical health but also foster mental well-being, which is essential for sustainable weight loss.
Home Cooking: Preparing meals at home allows for greater control over the ingredients and portion sizes, ensuring that meals are both nutritious and satisfying.
Self-Care: Prioritize activities that enhance your mental health, such as journaling, meditation, or engaging in a hobby. Practicing self-care fosters a positive relationship with your body and mind, which is crucial for maintaining motivation and achieving goals.
Stress Reduction: Chronic stress can interfere with weight loss by increasing cortisol levels, which promote fat storage. Lizzy recommends incorporating stress-reducing activities into your routine, such as deep breathing exercises, spending time in nature, or practicing mindfulness.
Rest and Recovery: Overworking—whether at the gym or in daily life—can be counterproductive. Lizzy stresses the importance of rest and sleep to allow your body to recover and rejuvenate. Adequate rest is essential for both mental clarity and physical progress.
Conclusion
Lizzy High’s tips provide a holistic approach to weight loss that focuses on balance, consistency, and mental well-being. By following the 30-80-30 rule, staying active, cultivating the right mindset, and making small but impactful lifestyle swaps, individuals can set themselves up for success in the new year. Sustainable weight loss isn’t about drastic changes, but rather about creating healthy habits that can be maintained over time.
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