Lose Fat Without Giving Up Foods You Love In 2026

I bet you have had some success with weight loss over the years. Maybe you have lost and gained the same 10 or 20 pounds over and over again, only to wind up back where you started or worse. If you have been chasing fat loss for a while and feel stuck in a cycle of restrictive diets and punishing workout programs, I have a better option for you.

This year, you are going to learn how to stop sabotaging your progress and feeling out of control with your weight. Practically everyone starts off the year with enthusiasm and commitment. After the hangover wears off, most of us are ready to hit the ground running, sometimes literally.

Is This Actually Sustainable for You?

Before you plunge yourself into an ice bath, not an effective weight loss strategy by the way, go on a 30 day juice detox, or start doing a daily two hour boot camp, ask yourself this question. Is this sustainable for you?

I emphasize for you because sustainability is personal. Some people enjoy eating only meat on a carnivore diet, while others would happily give up all animal products and be vegan. Most of us fall somewhere in between.

What a Sustainable Diet Really Looks Like

Lean proteins, vegetables, and fruit should be part of a balanced, sustainable diet. You know what else should be in there? Your favorite treat foods.

Be realistic. Are you really going to give up chocolate, ice cream, fries, chips, chicken wings, donuts, or similar foods forever? This is personal. You need to decide which foods are truly worth it for you and exclude the high calorie density ultra processed foods that fall into the meh category.

Choosing Foods That Are Worth It

In my online fat loss program, the Lean and Strong Academy, we do an exercise where members evaluate the foods they eat and decide whether they are worth it. Most people love this because it helps them separate habit eating from true enjoyment. It is about choosing what actually adds value to your diet.

I love chocolate and ice cream, but I do not eat donuts or French fries because I do not enjoy them. They also do not do my acid reflux any favors. Food is fuel, but food is also meant to be enjoyed.

Let Go of Good and Bad Food Thinking

You need to eat what you love and love what you eat strategically to achieve fat loss. Forget the idea of good foods or bad foods. You do not need to cut out entire food groups or starve yourself to lose fat.

If you decide you are only going to eat clean or minimally processed foods forever, that is probably not realistic. What happens when your birthday comes around? Are you skipping cake or asking for a chicken breast and broccoli cake?

Why Restrictive Diets Backfire

Most of your meals will need to be nutrient dense and simple. But you should not feel guilty about enjoying occasional planned or adjusted treats. Guilt often leads to feeling bad about yourself, which for many people leads to overeating.

There are situations where restrictive diets may be necessary for medical reasons. For example, I have done elimination diets to try to manage IBS and GERD with mixed results. If you have celiac disease, you must avoid gluten, and if you are lactose intolerant, you need to limit dairy or use lactase.

Fear Mongering Does Not Help Fat Loss

For fat loss, overly restrictive diets are unnecessary and can be harmful. Online, you will see fear mongering about vegetables, fruit, meat, dairy, gluten, grains, processed foods, GMOs, toxins, and chemicals. None of these are the real drivers of fat loss or health problems the way influencers claim.

Everything is made of chemicals, including water. Even water can be toxic at a high enough dose. Many natural substances like asbestos, arsenic, and mercury are dangerous at relatively low doses.

The Real Cost of Extreme Calorie Deficits

If you slash calories to an extremely low level for a short period, you will lose weight. But you will only lose weight for as long as you can sustain that approach. Not eating normally makes it difficult to transition back to real food, and the weight usually returns.

This process often damages your relationship with food. It may also lead to muscle loss, which is critical for maintaining your metabolism. Many people end up skinny fat, where body weight is lower but body fat remains high.

Why Muscle and Mental Health Matter

Extreme calorie deficits lower energy levels, reduce daily movement, and can cause vitamin and mineral deficiencies. Mentally, they can be very damaging. Many people underestimate how repeated dieting affects their relationship with food.

We spend an entire module in the Lean and Strong Academy working on food relationships. Everyone I have coached over the past 20 years has had some negative experiences with food, and that often takes time to work through.

Build From Where You Are Now

Most people go wrong by making changes that are too extreme compared to how they normally eat. I always recommend starting from where you are. Ask yourself if you are eating mostly nutrient dense whole foods.

That includes lean proteins, poultry, fish, meat, dairy, whole grains, eggs, egg whites, beans, legumes, vegetables, fruit, and healthy fats like nuts, seeds, avocado, and olive oil.

Protein and Produce Priorities

Protein deserves special attention because it supports muscle growth and maintenance. Muscle helps keep you lean and strong as you get older. Aim for at least 0.7 g per pound of body weight per day from animal and plant sources.

If protein is a struggle, a whey protein isolate shake can help. Vegetables and fruit should also be emphasized because they are nutrient dense and low in calorie density. Aim for at least five servings per day.

Including Treats Without Losing Control

Once protein and produce are covered, you can include some favorite treat foods. A small daily amount, such as 200 calories, can work depending on your overall calorie target. Alternatively, you can plan a higher calorie meal on the weekend while keeping weekdays lighter.

Be careful of the weekday restriction and weekend free for all pattern. It is one of the most common reasons people fail at fat loss long term. Consistency with moderate portions works better than cycles of deprivation and overeating.

Portion Control Over Elimination

No food needs to be completely off limits. You may need to eat certain foods less often or in smaller portions. Portion control is especially helpful for calorie dense foods.

Do not choose the super size or extra large. The first few bites are usually the most enjoyable anyway.

Building a Sustainable Workout Routine

Many people approach exercise with the same extreme mindset as dieting. They go from no activity to working out every day for two hours. This is not sustainable and often leads to injury or burnout.

Start with weight training. If you are not doing it at all, begin with two sessions per week. If you already lift, aim for three consistent sessions.

Cardio Without Overwhelm

General guidelines recommend 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. For many people, that sounds overwhelming. If you are also strength training, do not stress about hitting those numbers perfectly.

Short rest periods during weight training also provide cardiovascular benefits. If you feel overwhelmed, start with 15 minutes of activity three times per week. Fifteen minutes is better than nothing.

Movement You Actually Enjoy

You do not need hours on a treadmill unless you enjoy it. In the summer, activities like mountain biking, rollerblading, or tennis count. In the winter, martial arts, skiing, or skating are great options.

Dancing, jiu jitsu, or any activity you enjoy also counts. Enjoyment increases adherence, and adherence creates results.

Progressive Improvement Over Time

Push yourself slightly outside your comfort zone, because that is where change happens. Increase activity gradually, similar to how running programs limit mileage increases to about 10 percent per week. Apply the same idea to your overall training plan.

Start small, stay consistent, and build slowly. Do more when you have more energy, but keep the basic structure in place.

The Power of Walking and Daily Movement

Daily movement matters. Counting steps is popular for a reason. Walking is a simple way to increase calorie burn, even when you are tired.

Walk outside, on a treadmill, or simply move more around your home and workplace. Small changes add up if you are patient.

Progress, Not Perfection

This year, ditch perfection and focus on progress. Life will throw curveballs, and that is normal. Keep your nutrition and workout structure in place and keep moving forward.

If you eat more than planned, do not give up. Slow progress is better than none and far better than constantly fighting your body.

Build a Lifestyle You Can Live With

You do not need every trendy diet or workout plan. Long term fat loss comes from habits you can maintain. Build a routine you can live with day in and day out.

Forget restrictive diets and punishing workouts. Build a sustainable lifestyle that works for you. 

Ivana Chapman