Achieving significant weight loss is one thing, but keeping it off for the long term is the real challenge. Many people fall into a “yo-yo” cycle of extreme dieting followed by rapid weight regain. At Citizen Athletics, we focus on sustainable habits that allow you to lose fat and maintain your results without resorting to extreme measures.
In this 90-day transformation journey, Dr. Sam Spinelli demonstrated how focusing on foundational habits led to a total weight loss of 7.8 pounds while maintaining muscle mass through consistent training.
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The Core Habits for Sustainability
The success of this transformation was built on five non-negotiable daily habits:
- Sleep: Aiming for approximately 8 hours of quality sleep per night.
- Activity: Monitoring general movement through a daily step count, aiming for 6,000 to 10,000 steps.
- Protein: Consuming approximately 1 gram of protein per pound of body weight to support muscle maintenance.
- Vegetables: Prioritizing a minimum of 6 to 8 servings of vegetables daily for fiber and satiety.
- Movement: Engaging in some form of physical activity every single day, even if it’s just a light walk.
Managing the “Input”: Nutrition Hacks
Weight loss fundamentally requires a caloric deficit, burning more than you consume. Here are some ways to manipulate that equation without feeling like you are “dieting”:
1. The Power of Prep
Vegetables are key for volume and fiber, which keep you full. At the start of each week, pre-chop vegetables like broccoli and carrots. Having them ready to grab for a quick snack or to toss into a stir-fry reduces the likelihood of choosing less healthy, convenient options.
2. Hydration Strategies
Sometimes we mistake dehydration for hunger. If you struggle with plain water, try adding low-calorie flavorings like a splash of cranberry juice, Crystal Light, or other additives. This increases fluid intake without significantly impacting your caloric total.
3. Strategic Protein Timing
Research suggests that consuming protein early in the day (like a 6:00 a.m. protein shake) can naturally reduce the amount of food you eat later on. Additionally, a high-protein snack before bed, such as Greek yogurt or cottage cheese, can help maintain muscle mass overnight.
Managing the “Output”: Strategic Activity
Increasing your physical output doesn’t always mean more time in the gym. It’s about being more active across the entire day.
- Short, Frequent Walks: Instead of one long 45-minute walk, try taking three or four 10-to-15-minute walks. This breaks up the workday, refreshes your mind, and makes hitting a high step count feel much less tedious.
- Quality Over Quantity: While the initial phase involved daily training, the maintenance phase shifted to 5 or 6 high-quality workouts per week. On “off” days, focus on light activity like hiking, cycling, or walking the dogs to stay active without burning out.
Master Your Transformation
The key to sustainable weight loss is choosing habits that don’t require monumental effort to maintain. If you’re ready for a plan that takes the guesswork out of your training and nutrition, we have the roadmap for you.
- Built for Athletics: Our premier program designed specifically to build raw strength, power, and movement efficiency.
- Sustainable Strength: Our flagship program, perfect for busy people who still want to move, lift, and perform like athletes.
Watch the 90-Day Breakdown
See the full results and hear the science behind these sustainable weight loss strategies here.