How to Achieve Sustainable Weight Loss

If you’re still clutching your calorie-tracking app like a lifeline, convinced that your weight loss success hinges solely on the sacred equation of calories in, calories out (CICO), it’s time for a wake-up call. Your body is way more complicated than a simple math problem.

On the Dream Bigger podcast, fitness expert Sal Di Stefano dives into why this outdated weight loss approach is setting you up for failure. So let’s break down how your 2015 fitness influencer crush might have led you astray. 

The Truth About the CICO Myth

First things first: Does the CICO principle have some truth to it? Sure, in the most basic sense. “If you’re looking to lose weight, you have to take in less energy than you’re burning. So this is a law of thermodynamics,” Di Stefano explains. But the problem is that this approach is so simplistic it completely ignores how our bodies actually work.

The old-school weight loss strategy involves cutting calories and burning more by doing endless cardio. Does this sound familiar? Yeah, and it’s also a one-way ticket to metabolic disaster.

Your body is not a calculator; it’s a highly adaptive machine. When you dramatically cut calories and overdo it on exercise, your metabolism responds by slowing down. “What tends to happen when people approach this in the wrong way is they cut their calories and dramatically increase their energy expenditure,” says Di Stefano. “This quickly leads to a plateau. Now you’re stuck eating very little, moving a lot, and still not losing weight.” 

Strength Training: The Metabolic Game-Changer

If you really want to lose weight and keep it off, strength training needs to be your new best friend. Di Stefano explains that building muscle isn’t just about aesthetics—it helps increase your metabolism.

“Coaches and trainers who’ve done this for decades will tell you: You strength train, you feed yourself appropriately, and you can get to the point where your body burns far more calories than it did before,” he says. “It requires less work to maintain results, and you don’t have to live in a constant state of deprivation.”

Translation? When you build muscle, your body becomes a fat-burning machine. And unlike cardio, which just burns calories in the moment, strength training has a long-term impact on your metabolic rate.

And before you panic about “getting bulky,” Di Stefano clears that up too: “The genetics required to build the kind of muscle where you look freaky are as rare as being seven feet tall.” 

Why Diet Matters More Than Just Eating Less

Cutting calories isn’t the answer. Instead, focus on what you eat. Protein is crucial when it comes to both fat loss and maintaining muscle.

“A high-protein diet sets you up for long-term sustainable success far better than the old ‘just restrict yourself’ approach,” Di Stefano explains. Research backs this up: Studies show that high-protein diets help with appetite control, muscle preservation, and even metabolic health.

His recommendation? One gram of protein per pound of target body weight. So, if you want to weigh 130 pounds, aim for 130 grams of protein per day. To paint a better picture of how much that can look like: Two eggs for breakfast does not count as a high-protein diet—that’s just 12 grams of protein. 

The Role of Movement (That Isn’t Just Exercise)

Think you need to kill yourself at the gym six days a week? Think again. Walking is one of the most underrated weight loss tools out there.

“Just two structured strength workouts a week and daily walks after meals can do wonders for your body,” says Di Stefano. Walking after meals, in particular, helps regulate blood sugar and improve insulin sensitivity, which can reduce cravings and prevent fat storage.

Even simple movement, like taking phone calls while walking, helps. “Your brain gets the message that you’re thriving, not shutting down,” says Di Stefano. “That translates to more energy, better mood, and better decisions overall.”

What About Weight Loss Medications Like GLP-1s?

Everyone’s talking about GLP-1 drugs like Ozempic and Wegovy lately. And while they can be a useful tool for some, Di Stefano warns that they should be used strategically.

“What you don’t want is to trade one problem for another,” he explains. Many people lose weight on these drugs, but if they’re not prioritizing strength training and protein intake, they end up losing muscle along with fat. And guess what? That destroys your metabolism in the long run.

Di Stefano and his team worked with a group of 50 people on GLP-1s and saw firsthand what happens when people rely solely on the medication without lifestyle changes. “We had people eating 900 calories a day, hitting a weight loss plateau, and feeling like crap,” he says. “The solution wasn’t to eat less or up their dose—it was to reverse diet, add strength training, and rebuild their metabolism.”

Moral of the story? Weight loss meds are not a magic fix. They should be part of a bigger picture that includes real habit changes.

Work(out) Smarter, Not Harder

If you take anything away from this, let it be this: Stop obsessing over calories and start focusing on what actually changes your metabolism. Strength training, protein intake, and walking are way more effective for long-term fat loss than calorie restriction and running on a treadmill for hours.

Most importantly, let’s all stop falling for the same old diet culture nonsense. As Di Stefano puts it, “What you want is a lifestyle that works for you forever.” 

And of course, because nobody wants to get sued, let us remind you that this article is for informational purposes only and is not a substitute for professional medical advice. Before starting any weight loss or exercise plan, consult a healthcare provider.