ACCREDITED CLINICAL NUTRITIONIST, SPORTS NUTRITIONIST: EASTERN SUBURBS, SYDNEY
What is sustainable weight loss

What Is Sustainable Weight Loss?

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What Is Sustainable Weight Loss?

Jake Biggs is a sustainable weight loss nutritionist in Bondi Junction, Sydney.

The clinically proven path to long-term weight Loss without restriction. What is sustainable weight loss?

If you’ve ever asked yourself “Why do I keep regaining weight after every diet?” — you’re not alone. The truth is, most weight loss methods are designed to fail. They rely on restriction, willpower, and short-term compliance. But sustainable weight loss is different. It’s not a diet. It’s a system. One that works with your metabolism, not against it.

As an sustainable weight loss nutritionist based in Sydney, I work with clients who are tired of yo-yo dieting, metabolic burnout, and cookie-cutter advice. They’ve tried keto, intermittent fasting, calorie counting — and none of it stuck. Not because they failed. Because the system failed them.

I specialise in sustainable weight loss — the kind that doesn’t wreck your metabolism, mess with your hormones, or leave you obsessing over every bite. My approach is clinical, evidence-based, and tailored to the individual. No generic meal plans. No starvation. Just results that last.

I’ll walk you through exactly what sustainable weight loss is, why most diets fail, and how to build a fat loss system that works for your body — not against it.

plan for sustainable weight loss

Introduction: The Problem Isn’t You — It’s the System

Every week, I speak with clients who feel defeated. They’ve tried keto, calorie counting, fasting, detoxes — and none of it stuck. Not because they lacked discipline. But because they were sold a system designed to fail.

In Sydney and across Australia, we’re bombarded with quick-fix diets, 8-week shred programs, and influencer meal plans that promise rapid results. But the data tells a different story:

  • A review of 29 studies found that 80% of people regain the weight they lost within 5 years
  • Extreme restriction leads to metabolic slowdown, hormonal disruption, and rebound eating
  • Only 20% of people with obesity successfully maintain long-term weight loss

This isn’t a willpower issue. It’s a systems issue.

As a sustainable weight loss nutritionist, I specialise in sustainable weight loss — the kind that protects your metabolism, supports your hormones, and builds habits that last. This guide isn’t about dieting harder. It’s about understanding how to lose fat in a way that’s clinically sound, psychologically supportive, and metabolically protective.

If you’ve ever asked yourself:

“Why do I keep regaining weight?”

“Why does dieting feel harder each time?”

“Is there a way to lose fat without wrecking my energy or sleep?”

You’re in the right place.

sustainable weight loss benefits

Defining Sustainable Weight Loss

Sustainable weight loss is the process of reducing body fat in a way that’s:

  • Gradual (0.5–1kg/week)

  • Maintainable long-term

  • Supportive of metabolic and hormonal health

  • Built on behavioural change, not restriction

It’s not about cutting carbs or fasting until noon. It’s about building a system that works for your body, your lifestyle, and your psychology.

According to Healthline, sustainable weight loss is achieved through eating pattern changes and behavioural shifts that are maintainable over time.

sustainable weight loss for me

Why Most Diets Fail (And What Actually Works)

Crash diets fail because they:

  • Create large calorie deficits

  • Disrupt hunger hormones (ghrelin, leptin)

  • Reduce lean mass

  • Increase cravings and binge risk

A review of 29 studies found that 80% of people regain the weight they lost within 5 years. Sustainable weight loss avoids this by:

  • Prioritising protein and fibre

  • Supporting thyroid and insulin function

  • Building habits that survive stress and travel

Sustainable weight loss plan

The Metabolic Science Behind Sustainable Fat Loss

Your metabolism adapts to stress, food intake, and movement. Sustainable weight loss protects it by:

  • Avoiding starvation

  • Preserving lean mass

  • Supporting insulin sensitivity

Key markers:

MarkerBenefit
Fasting insulinImproved fat burning
LeptinRegulated hunger
T3 thyroid hormoneMaintained energy
CRP (inflammation)Reduced systemic stress
 

Studies show that gradual weight loss improves metabolic outcomes more reliably than rapid loss.

sustainable weight loss plans

Hormonal and Psychological Benefits

Sustainable weight loss improves:

  • Sleep quality

  • Mood stability

  • Energy levels

  • Emotional eating patterns

It also protects:

  • Cortisol (stress hormone)

  • Ghrelin (hunger hormone)

  • Leptin (satiety hormone)

  • Thyroid hormones (T3, T4)

According to Prime Wellness, sustainable weight loss is about habit formation, mindful eating, and realistic goal setting.

sustainable weight loss

Nutrition Principles for Long-Term Success

Forget calorie counting. Focus on:

  • Protein-rich meals (25–30g per meal)

  • Wholefood carbs for thyroid and mood

  • Fibre for satiety and blood sugar

  • Electrolytes for hydration and cravings

  • Meal timing aligned with circadian rhythm

Sample Day:

  • Breakfast: Eggs, avocado, sourdough

  • Lunch: Chicken salad with quinoa

  • Snack: Greek yoghurt with berries

  • Dinner: Salmon, sweet potato, greens

Whats is sustainable weight loss

Red Flags and Common Pitfalls

Even well-intentioned people fall into traps that sabotage their fat loss goals. These behaviours may seem harmless — or even “healthy” — but they often backfire by disrupting hormones, slowing metabolism, and increasing rebound risk.

Here’s what to avoid:

Fasting until 2pm

Skipping breakfast and pushing your first meal into the afternoon may seem like a shortcut to calorie control, but it often leads to:

  • Elevated cortisol levels in the morning

  • Increased ghrelin (hunger hormone) by midday

  • Poor blood sugar regulation

  • Binge eating later in the day

A study published in Obesity found that consuming more calories earlier in the day improves insulin sensitivity and supports fat loss.

Cutting Carbs Completely

Low-carb diets can work short-term, but long-term restriction of wholefood carbohydrates can:

  • Suppress thyroid function (especially T3)

  • Reduce serotonin and mood stability

  • Impair workout recovery

  • Increase cravings and emotional eating

Wholefood carbs like sweet potato, quinoa, and fruit support metabolic flexibility and hormonal balance.

Overtraining

More isn’t always better. Excessive cardio or high-intensity training can:

  • Elevate cortisol chronically

  • Break down lean muscle

  • Increase appetite and fatigue

  • Disrupt sleep and recovery

Sustainable fat loss prioritises resistance training, walking, and recovery — not punishment.

What's sustainable weight loss

Ignoring Sleep

Sleep is non-negotiable. Poor sleep:

  • Increases ghrelin and decreases leptin

  • Impairs glucose tolerance

  • Reduces motivation and energy

  • Increases cravings for sugar and fat

Aim for 7–9 hours of quality sleep per night. According to Body Network, sleep is “vital for both physical and mental health” and directly impacts fat metabolism.

Relying on Caffeine Instead of Food

Using coffee or energy drinks to suppress appetite or boost energy can:

  • Mask true hunger signals

  • Disrupt adrenal function

  • Increase anxiety and sleep disruption

  • Lead to nutrient deficiencies

Food is fuel. Caffeine is a tool — not a substitute.

Comparing Your Journey to Others

Comparison leads to unrealistic expectations and self-sabotage. Your metabolism, history, and lifestyle are unique. Sustainable weight loss is about:

  • Progress, not perfection

  • Consistency, not competition

  • Building habits that work for you

As highlighted by Zee News, focusing only on exercise or external metrics can derail your journey.

Sustainable Weight Loss complete Guide

Bibliography

Cleo, G., Beller, E., Glasziou, P., Isenring, E., & Thomas, R. (2020). Efficacy of habit-based weight loss interventions: A systematic review and meta-analysis. Journal of Behavioral Medicine, 43(4), 519–532. https://doi.org/10.1007/s10865-019-00100-w

Hunger, J. M., Smith, J. P., & Tomiyama, A. J. (2020). An evidence-based rationale for adopting weight-inclusive health policy. Social Issues and Policy Review, 14(1), 73–107. https://doi.org/10.1111/sipr.12062

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038

Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504–2512. https://doi.org/10.1002/oby.20460

Chaput, J. P., Després, J. P., Bouchard, C., & Tremblay, A. (2007). Short sleep duration is associated with reduced leptin levels, elevated ghrelin levels, and increased body mass index. PLoS Medicine, 4(3), e62. https://doi.org/10.1371/journal.pmed.0040062

Hall, K. D., Sacks, G., Chandramohan, D., Chow, C. C., Wang, Y. C., Gortmaker, S. L., & Swinburn, B. A. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet, 378(9793), 826–837. https://doi.org/10.1016/S0140-6736(11)60812-X

Sacks, F. M., Bray, G. A., Carey, V. J., Smith, S. R., Ryan, D. H., Anton, S. D., McManus, K., Champagne, C. M., Bishop, L. M., Laranjo, N., Leboff, M. S., Rood, J. C., de Jonge, L., Greenway, F. L., Loria, C. M., & Williamson, D. A. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine, 360(9), 859–873. https://doi.org/10.1056/NEJMoa0804748

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