Weight Loss Tips That Don't Suck: A Powerlifter’s Guide to Long-Term Success
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
Let’s Talk About the ‘L-Word’
If you’ve been following me for a while, you know I’m usually the one screaming from the rooftops about hitting PRs and how much I love the feeling of a heavy deadlift bar against my shins. But I get the DMs. I see the comments. I know that for a lot of you, the goal isn’t just to deadlift 225 pounds—it’s to change how you feel in your skin.
I’m going to be real with you: I hate the term “weight loss tips.” It usually implies a diet of air, sadness, and cardio until your soul leaves your body. That’s not how we do things here. If you’re trying to lose weight, I want you to do it in a way that makes you stronger, not smaller or weaker. After all, lifting heavy and lifting you up is my whole personality, and I’m not about to let you sabotage your strength for the sake of a number on a scale that doesn’t know your worth.
Stop Treating Your Body Like an Enemy
I’ve been there. I remember when I first started training, I was obsessed with “shrinking.” I thought if I just did more treadmill time and ate less, everything would magically fall into place. Spoiler: I just ended up grumpy, tired, and unable to move any weight.
Your body is the vehicle for your life. It’s what carries you on hikes in the Rockies, it’s what lets you play fetch with your dog (Barbell is currently snoring on my feet as I write this, by the way), and it’s what you use to pick up those heavy groceries. When you approach weight loss as a punishment for what you ate yesterday or how you look today, you’ve already lost. Shift the focus from losing to gaining. Gain strength, gain endurance, gain confidence. When you focus on what your body can do, the composition changes naturally because you’re fueling it to perform, not just to exist.
Protein is Your Best Friend (Yes, Really)
I know, I know. Every fitness influencer talks about protein. It feels like a broken record. But I’m not saying this because it’s a trend—I’m saying it because if you’re in a calorie deficit and you aren’t hitting your protein goals, you’re losing muscle mass, not just fat.
Think of muscle as your metabolic engine. The more muscle you have, the more energy your body burns just sitting on the couch watching Netflix. If you starve yourself, your body panics and starts breaking down that precious muscle tissue. Aim for about 0.8 to 1 gram of protein per pound of your goal weight. Is it hard? Sometimes. Especially if you’re tired of chicken breast. Pro tip: Greek yogurt, cottage cheese, and protein shakes are your secret weapons. If you’re hitting your protein, you’ll stay full, you’ll recover from your workouts, and you’ll actually feel like a human being instead of a hangry toddler.
The ‘80/20’ Rule Isn’t Just a Cliché
I live in Denver. If I told you I never had a craft beer or a slice of pizza from that spot downtown, I’d be lying. And honestly, who wants to live in a world without pizza?
Sustainable weight loss is about consistency, not perfection. If you eat a “perfect” diet for three days and then binge because you’re deprived, you’re just spinning your wheels. Aim to hit your nutrient-dense goals 80% of the time, and leave that other 20% for the things that make life enjoyable. If you’re craving a cookie, have the cookie. Don’t make it a moral failing. Just get back to your protein and veggies at the next meal. It’s not about the one meal that makes you “gain” weight; it’s about the habits you keep over the months and years.
Move Because You Love It, Not Because You Have To
If you hate running, why are you running? I swear, some people think weight loss requires a marathon training plan. It doesn't. If you hate the treadmill, get out of there. Lift weights. Go for a hike. Take a dance class. Join a rec league.
Movement should be a celebration of what your body is capable of. When you find a form of exercise that makes you feel powerful—like hitting a new squat PR or finally nailing that pull-up—you’ll stop looking at your fitness tracker like it’s a judge and jury. You’ll start looking at it like a teammate. If you’re just starting out, prioritize consistency over intensity. Walking 30 minutes a day is infinitely better than one “epic” workout that leaves you too sore to move for a week.
The Scale is Just Data, Not Your Identity
This is the hardest one, I promise. The scale is a tool. It measures gravity, not your character, your strength, or your beauty. Your weight will fluctuate based on water retention, how much sodium you had, your sleep, and your stress levels.
If you’re going to track your weight, track it as a weekly average rather than a daily obsession. Better yet, track other metrics: Are your clothes fitting differently? Are you lifting heavier? Do you have more energy in the afternoon? Are you sleeping better? Those are the real markers of success. If the scale isn't moving but your deadlift is going up, I’d call that a massive win every single time. Don’t let a number distract you from the progress you’re making in the real world.
Let’s Keep the Conversation Going
Look, losing weight is a journey, and some days it’s going to feel like you’re climbing a 14er in the rain. That’s okay. You’re allowed to have hard days. Just don’t quit on yourself. You are capable of so much more than you think, and I’m rooting for you every step of the way.
I’d love to hear how you’re approaching your goals this month. What’s one non-scale victory you’ve had lately? Drop a comment below or shoot me a DM—I’m always around to chat, especially if you have questions about form or just need a hype-woman in your corner. Let’s get it!