Science- Gen Cohen lost 50 pounds seven years ago and has kept the weight off since.
- She tried lots of fad diets previously but always regained the weight afterwards.
Seven years ago, Gen Cohen decided to go on a fitness journey.
After trying various different fad diets for the best part of a decade but only ending up regaining more weight than she lost, Cohen knew she had to make a change if she wanted to lose weight sustainably.
By eating in a small calorie deficit, consuming plenty of protein, and following the 80/20 principle, Cohen lost 50 pounds over a year. She's maintained her weight loss for seven years.
Cohen, now 29 and a certified nutrition coach based in San Diego, shared the three biggest lessons she has learned about healthy, sustainable weight loss throughout her journey with Business Insider.
Her approach aligns with the advice many health experts have given BI about sustainable weight loss.
Changing your mindset is key
Cohen said that the main reason her weight loss journey was successful — and she was able to keep it off — was that she worked on her mindset.
Changing how she thought allowed her to stay consistent with her healthy lifestyle, she said. Cohen had to really believe that she could change, which helped her keep going even when she didn't lose any weight for the first three months.
"I was manifesting before I knew what manifestation even was," Cohen joked.
She also created a vision board and went to therapy which, Cohen said, helped her overcome childhood trauma, work on her self-love, and stop "lashing out with food."
Make lifestyle changes you can do forever
Cohen's previous weight loss attempts had usually been for something short-term, such as a holiday or event.
But this time, she approached it as changing her life. Cohen only made changes that would be sustainable.
For example, she didn't cut out her favorite foods and walking was her main form of exercise.
"If you can't see yourself maintaining the things that you did in order to lose the weight, you can't expect yourself to maintain the results," Cohen said.
Prioritize protein and a calorie deficit
A calorie deficit is key for weight loss, but eating enough protein can be important too. Cohen aimed to eat at least 100 grams every day, she said. Individual requirements vary but research suggests that 0.7 grams of protein per pound of bodyweight may be enough for active people.
Protein is satiating so it helps keep you feeling full and it also helps your body maintain muscle while losing fat.
Cohen also aimed to drink 100 ounces of water and walk at least 20 minutes every day.
"If you can do those three things paired with a caloric deficit, you will lose weight, you will lose fat, and you will prevent the burnout that a lot of us experience from going to the gym zero to seven days a week, from eating whatever we want to eating 1,200 calories and being super restrictive," Cohen said.