Weight Loss Tips That Don’t Suck: A Powerlifter’s Guide to Getting Results
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Let’s Address the Elephant in the Gym
If you’ve been following me for a while, you know I usually spend my time preaching the gospel of heavy squats and why your deadlift form is probably making your lower back cry. But lately, my DMs have been absolutely flooded with one specific question: “Tessa, I want to lose weight, but I hate the soul-crushing misery of traditional ‘weight loss’ advice.”
I get it. Most of the fitness industry treats weight loss like a prison sentence. They want you to eat nothing but kale, run until your knees give out, and hate yourself into a smaller size. Spoiler alert: I’ve been there, and it’s miserable. Even as someone who spends half their life under a barbell, I’ve had seasons where I wanted to shed some body fat, and I’ve learned the hard way that if you treat your body like the enemy, it’s going to fight back.
So, let’s talk weight loss tips that actually respect your sanity. No starvation, no magic teas, just real-world adjustments for real-world humans.
Stop Tracking 'Perfection' and Start Tracking 'Patterns'
We love to obsess over the scale. I’m guilty of it, too. I remember stepping on the scale at my first powerlifting meet, hoping for a specific number to make weight, and feeling my heart race like I was about to face-plant on a squat. The scale is a data point, not your identity.
Instead of stressing over daily fluctuations (which can be affected by everything from the salty taco you had last night to your hydration levels), start looking at your weekly patterns. Did you hit your protein goals four out of seven days? Did you move your body in a way that felt good? If you’re consistent with the big rocks—sleep, protein, and movement—the scale will eventually follow. Stop trying to be perfect and start trying to be a person who shows up consistently.
Prioritize Protein Like It’s Your Job
If I could tattoo one piece of advice on everyone’s forearm, it would be: Eat more protein. I don’t care if you’re a powerlifter or someone just looking to feel better in your jeans. Protein is the MVP of body composition.
When you’re in a calorie deficit, your body is looking for energy. If you aren’t giving it enough protein, it’s going to start breaking down your hard-earned muscle tissue for fuel. We don’t want that. We want to lose fat, not muscle. Aiming for a palm-sized portion of protein at every meal isn’t just a “fitness influencer” trope—it keeps you full, stabilizes your blood sugar, and helps you maintain your strength. Plus, it makes you feel like a beast, and that’s the vibe we’re going for.
The Magic of 'Non-Exercise Activity'
I’m a trainer; I spend my days in the gym. But do you know what actually moved the needle for me when I needed to lean out? Walking. Not “power walking” with weird arm swings, just… walking.
NEAT (Non-Exercise Activity Thermogenesis) is a fancy science term for everything you do that isn’t sleeping, eating, or dedicated exercise. If you work a desk job and then go to the gym for an hour, you’re still technically sedentary for most of the day. Taking a 20-minute walk after lunch or while listening to a podcast with my golden retriever, Barbell, does more for my health than an extra hour of cardio ever could. It’s low-stress, it doesn’t spike your cortisol, and it’s actually enjoyable. Don’t underestimate the power of just moving your feet.
Stop Demonizing Foods (And Start Including Them)
I’m going to be real with you: If you tell yourself you can’t have pizza, you’re going to think about pizza every waking second until you eventually inhale a whole pie at 2:00 AM. It’s human nature.
Instead of “good” and “bad” food, think about “fueling” and “fun.” Most of my day is fueling—complex carbs, lean proteins, veggies. But I’m still going to have that slice of sourdough or a bit of chocolate if I want it. When you stop creating forbidden fruit, you stop the binge-restrict cycle. Sustainable weight loss is about what you can do for the next five years, not the next five days. If you can’t eat it forever, don’t start eating it now.
Strength is the Whole Personality
Listen, I want you to hit your goals. I want you to feel strong, capable, and proud of what your body can do. But please, don’t forget that you are so much more than a number on a scale or a body fat percentage. Your worth is not tied to how much you weigh.
My best advice? Focus on performance goals. Aim to add five pounds to your deadlift. Aim to walk a little further. Aim to get better sleep. When you focus on what your body can do rather than what it looks like, the weight loss happens as a side effect of you becoming a more capable, stronger version of yourself.
That’s the secret. You aren’t fixing a broken machine; you’re leveling up a human. And that’s a process worth enjoying.
How are you feeling about your current routine? Are you hitting a wall, or are you feeling good? Shoot me a message or leave a comment below—I’d love to hear what’s working for you right now, or where you’re feeling stuck. Let’s chat.