What I Learned Coaching 1000 Plus Clients to Fat Loss Success
- David Cozzens
- Jul 29
- 19 min read
Updated: 6 days ago
Fat loss isn’t about perfection - it’s about consistency and practical habits. After working with over 1,000 clients, I’ve found that sustainable weight loss comes down to small, repeatable actions that fit into your daily life. Crash diets and extreme plans fail because they’re impossible to maintain. Instead, focus on these key takeaways:
Consistency wins: Even 50% effort can lead to 5–6% weight loss over a year, improving health markers like cardiovascular health and energy levels.
Mindset matters: Treat fat loss as a long-term lifestyle shift, not a quick fix. Celebrate small wins like better sleep or more energy.
Habits are powerful: Build habits like tracking food, drinking more water, and moving daily. Small changes add up over time.
Personalized plans work best: Tailor your nutrition and workouts to your body, schedule, and preferences for lasting results.
Track progress smartly: Use tools like food logs, body measurements, and photos to see real progress beyond the scale.
Fat loss success isn’t about doing everything perfectly. It’s about staying consistent, learning what works for you, and making small, sustainable changes.
10 Years of Honest Fat Loss Advice in 8 Minutes (What No One Told Me)
Changing Your Mindset for Long-Term Fat Loss
One of the most common hurdles I’ve seen with over a thousand clients isn’t a lack of willpower - it’s the wrong mindset. Many people treat fat loss like a sprint when it’s actually a marathon. Shifting this perspective is what separates those who achieve lasting results from those stuck in an endless cycle of dieting.
Why Short-Term Diets Fail
Quick-fix diets are practically designed to backfire. When you drastically cut calories, your body adapts by slowing down its metabolism, making it harder to lose weight and easier to regain it. Studies show that more than half of lost weight is regained within two years, and over 80% is regained within five years [3]. Even with aggressive counseling, average weight loss typically falls between 5–10% of starting body weight [3].
This constant weight cycling, often referred to as yo-yo dieting, comes with its own set of health risks, such as high blood pressure, gallbladder issues, and elevated cholesterol [2]. I’ve worked with clients who’ve experienced long-term metabolic challenges because of repeated extreme dieting attempts, making each new effort more difficult than the last.
"For these reasons, extremely low calorie diets and rapid weight loss are discouraged." - Johns Hopkins Medicine [2]
Breaking this cycle starts with a new approach: stop treating food like the enemy and start working with your body’s natural processes. Sustainable fat loss isn’t about quick fixes - it’s about creating a lifestyle you can maintain.
The Power of Sustainability
The most successful transformations I’ve seen come from clients who ask themselves, “Can I stick with this for five years?” If the answer is no, we adjust the plan right away.
Long-term weight management is complex, influenced by biology, behavior, and environment [3]. As you lose weight, your body naturally increases hunger and decreases feelings of fullness, making it harder to keep losing weight [3]. This means lasting success requires permanent lifestyle changes, not temporary diets.
Clients motivated by short-term goals, like an upcoming wedding or vacation, often regain the weight soon after. On the other hand, those who focus on internal benefits - like better energy, improved sleep, or greater confidence - are more likely to maintain their results.
I also teach clients about "cognitive flexibility", which means letting go of rigid expectations. Life happens, and no one sticks to a plan perfectly. Successful clients build flexibility into their approach, allowing them to adapt without feeling like they’ve failed.
One effective strategy is learning to appreciate progress along the way. Instead of obsessing over losing the next 10 pounds, clients celebrate victories like lower blood pressure, better sleep, or increased strength. These small wins keep motivation high and reinforce positive habits.
Education as the Foundation for Success
Knowledge is a game-changer when it comes to fat loss. Many people come in with misconceptions - believing in “magic foods” that burn fat, thinking carbs are the enemy, or assuming skipping meals speeds up weight loss [4]. Others think exercise gives them a free pass to eat whatever they want [5].
The truth often surprises them: 95% of dieters regain lost weight within two years [6]. This isn’t about willpower - it’s because most diets ignore the psychological and physiological realities of weight management.
"You can't outrun a bad diet." - Audra Wilson, MS, RD, CSOWM, LDN, CSCS, Northwestern Medicine Bariatric Dietitian [5]
Education replaces frustration with empowerment. When clients understand concepts like energy balance, macronutrients, and how their bodies respond to different foods, they stop relying on strict rules and start making informed choices.
The most important lesson I teach is that your mindset drives your results [8]. Clients who understand this connection develop the skills they need to manage their weight long-term, including self-regulation and confidence.
Practical education focuses on balanced nutrition, portion awareness, and consistent physical activity [7][8]. I encourage clients to track their food and exercise habits - not to restrict themselves, but to build awareness and recognize patterns [8].
This approach creates lasting change because clients become their own coaches. They learn why strategies work, how to adjust when progress slows, and how to handle setbacks without giving up.
"Long term behavioral changes and obesity management require ongoing attention. Even the highest quality short-term interventions are unlikely to yield continued positive outcomes without persisting intervention and support." - Kevin D Hall, Scott Kahan [3]
Building Habits That Stick
Once you've adopted the right mindset, the next step to success is focusing on the habits you build. From my experience working with over 1,000 clients, the key difference between those who maintain their weight loss and those who regain it isn't willpower - it's the habits they develop. Lasting fat loss comes from small, consistent actions that eventually become second nature. The most effective transformations happen when people stop relying on fleeting motivation and instead create systems that work, even on their hardest days.
How to Stack Small Habits for Big Results
Habit stacking is a powerful way to turn good intentions into daily routines. It works by linking new habits to existing ones, making them easier to remember and integrate into your life. For example, pairing a new action with something you already do consistently - like brushing your teeth or making coffee - helps cement the behavior.
"Habit stacking is really the idea of taking advantage of habits we already have and using them as an opportunity to create a new habit. Because the initial habit is already established, it can make it easier to remember or to integrate the new behavior. And as the new behavior continues, it becomes more likely to become a habit on its own." - Candice Seti, PsyD, Clinical Psychologist and Certified Nutrition Coach [10]
Take Sabrina Osland, for instance. She lost 130 pounds in just over a year by using this approach. She started small, walking 30 minutes a day. Once that became routine, she added other habits like eating more greens and protein, using smaller plates, and joining a strength training group for accountability [11].
Research backs this up: habit-based interventions can lead to a 5% or more reduction in body weight over a year, with sustained results afterward [10]. To apply this method, link a small, health-focused action to a daily habit. For example, "After I pour my morning coffee, I'll drink 16 ounces of water", or "After I brush my teeth at night, I'll set out my workout clothes for the next day." These small steps build on each other, creating steady progress toward meaningful change [12].
Why Consistency Beats Perfection
Striving for perfection often leads to frustration. Many people set overly ambitious goals, like strict meal plans or intense workout schedules, only to feel defeated when life gets in the way. The truth is, consistency - flaws and all - trumps perfection every time.
"The psychology of consistency teaches that success is rooted in persistence, not perfection." - Ankita Guchait MBPsS, Mental Health Practitioner [15]
Perfectionism often creates an all-or-nothing mindset that can derail progress. Missing a workout or deviating from a meal plan isn't failure; it's just a signal to jump back into your routine. Research shows it takes about 66 days for a behavior to become a habit [15]. Small, consistent wins - like swapping soda for water or taking a short walk - add up over time to create lasting results.
Here's some compelling data: adults who weighed themselves daily lost an average of 9.7 pounds over two years, while those who weighed themselves only once a month gained 4.6 pounds [13]. When setbacks happen, the key is to reset immediately rather than waiting for the "perfect" time. Consistent action pays off in the long run [15].
Simple Habits That Work
The best habits are often the simplest ones. After coaching thousands of clients, I've seen how straightforward changes can lead to real results. These habits are easy to implement and fit seamlessly into any lifestyle.
Track your food intake: People who keep food logs lose nearly twice as much weight as those who don't [10]. This isn't about restriction - it's about awareness. Many are surprised by how much they consume without realizing it.
Drink more water: Overweight women who increased their water intake to over 34 ounces a day lost an extra 4.4 pounds over a year without making other changes [13]. Try drinking a glass of water before meals and keeping a bottle handy throughout the day.
Plan your meals: Start small by planning just one day's meals, such as Sunday's, and gradually expand to cover the week. This reduces stress and helps avoid unhealthy choices when you're hungry or short on time.
Move more throughout the day: You don't need a gym membership. Research in the British Journal of Sports Medicine found that just 11 minutes of physical activity per day can lower the risk of premature death [9]. This could be a brisk lunchtime walk, a few bodyweight exercises during TV time, or parking farther away from store entrances.
Stick to regular meal times: This helps regulate hunger and fullness cues, aligning your eating patterns with your body's natural rhythms [14]. The CDC recommends aiming to lose 1–2 pounds per month for sustainable fat loss [14].
"When we automate healthy behaviors through habits, it becomes easier to make consistent progress without relying on willpower alone, which is often limited. For weight loss, habits such as choosing healthier foods, exercising regularly, and managing stress can make all the difference." - Supatra Tovar, PsyD, RD, Author [10]
Sabrina Osland's motto sums it up perfectly: "It's progress, not perfection." Her 130-pound transformation proves that small, consistent habits lead to big, lasting results [11]. By focusing on simple, actionable steps, you can build a foundation for long-term success.
Custom Nutrition and Training Plans
Once you've established strong habits, it's time to create a plan that fits your individual needs. Generic, one-size-fits-all approaches often fall short because everyone’s body reacts differently to food and exercise. Your metabolism, preferences, daily schedule, and fitness level all play a role in shaping what works best for you. The most successful clients I’ve worked with have achieved their goals using plans tailored specifically to their unique circumstances and objectives.
Why Custom Nutrition Plans Matter
While generic meal plans or calorie calculators can be a decent starting point, they’re far from perfect. They don’t take into account factors like your age, gender, activity level, medical history, or personal food preferences - all of which influence how your body processes nutrients and burns fat. For example, a 25-year-old athlete will likely need a completely different strategy than a 45-year-old office worker juggling family responsibilities.
A personalized plan sets realistic calorie and macronutrient targets, helping you stay consistent without feeling restricted or overwhelmed. Instead of banning entire food groups, it incorporates your favorite foods - yes, even pasta! - in balanced portions. For instance, quick, nutritious breakfast options can be designed for busy mornings, ensuring you start your day with energy.
At Train with Dave, our trainers are exercise physiologists with in-house nutrition certifications. This level of expertise ensures that your plan is scientifically grounded, while also taking into account your lifestyle, cooking skills, family obligations, and budget. The goal is to create a balance of proteins, carbs, and fats that leaves you feeling satisfied while supporting fat loss. Some people thrive on higher protein diets, while others perform better with more complex carbs for energy. A custom plan identifies what suits your body and lifestyle best.
Adjusting Plans Based on Progress
As you move closer to your goals, what worked initially may need to be fine-tuned. Your nutrition and training requirements often evolve over time, and having an experienced trainer by your side can make all the difference. They’ll monitor your progress, listen to your feedback, and make changes as needed - before you hit a plateau or lose motivation.
For example, if you’re dropping weight too quickly, your trainer might increase your calorie intake to help preserve muscle. On the other hand, if progress slows, they might tweak your macronutrient ratios or ramp up your workout intensity. And when life gets hectic, simplifying your nutrition plan with more convenient options can keep you on track. This flexibility ensures your plan grows with you, adapting to your changing needs and goals.
Using U.S. Measurements and Tracking Methods
To track your progress effectively, stick to consistent measurement methods that integrate seamlessly into your daily routine. Using U.S. units like pounds and inches makes it easier to monitor changes and stay motivated. Remember, the scale alone doesn’t tell the full story - while you may not see a big difference in weight, you could be losing fat and gaining muscle at the same time.
As Paige Waehner, CPT, points out, body measurements often provide a clearer picture of progress. Muscle gain can lead to inch loss even if the scale doesn’t move [16].
One client, for instance, lost 15 pounds and a total of 33 inches. Relying solely on the scale would have overlooked the full impact of her hard work, especially during periods when her weight seemed unchanged [18].
Here are three key ways to track your progress:
Daily Weigh-Ins: Step on the scale every morning after waking up and using the bathroom. Note your weekly average to account for daily fluctuations caused by water retention, hormones, or recent meals [19].
Weekly Body Measurements: Measure areas like your waist (narrowest part), hips (widest part of the glutes), chest (widest point around the bust), arms (midway between shoulder and elbow), and thighs (midpoint between glutes and knee). For accuracy, take each measurement twice and average the results [16][19].
Monthly Progress Photos: Capture changes that numbers can’t. Take front and side photos under consistent lighting every four weeks [19].
To get the most accurate picture of your progress, measure every 2 to 4 weeks under the same conditions and keep a detailed record. This not only ensures precision but also helps you spot trends and patterns over time [16][17].
Solving Common Fat Loss Problems
When it comes to fat loss, challenges are inevitable. But with the right strategies, you can tackle these hurdles head-on. Knowing what to expect and preparing for it can make the difference between giving up and staying the course.
How to Break Through Weight Loss Plateaus
Most people hit a weight loss plateau at some point - 85% of dieters encounter this frustrating phase [21]. When this happens, your body has adjusted to your habits, lowering calorie burn by 20–25% after shedding 10% of your initial weight [23]. In short, what worked before may no longer be enough.
"A challenge equals a change. That change could mean more weight loss or just maintaining the initial weight loss." [22]
Here’s how to push past plateaus:
Reevaluate your calorie intake. It’s easy to underestimate how much you’re eating, especially after settling into a routine. Track everything for a week - yes, that includes condiments, cooking oils, and weekend treats. You might uncover hidden calories.
Try high-intensity interval training (HIIT). Alternating between intense bursts of exercise and short rest periods can rev up your metabolism and help you burn more calories during and after your workouts.
Add strength training. Building muscle boosts your resting metabolic rate, meaning you’ll burn more calories even when you’re not active. Focus on compound exercises like squats, deadlifts, and push-ups to engage multiple muscle groups.
Increase protein intake. Aim for 1.2–1.5 grams of protein per kilogram of body weight daily [21]. Protein not only preserves muscle but also keeps you feeling full. For example, if you weigh 150 pounds (68 kg), you’d need about 82–102 grams of protein per day.
Move more throughout your day. Small actions - like taking the stairs, parking farther away, or standing up every hour - can add up. These activities, known as non-exercise activity thermogenesis (NEAT), can significantly boost calorie burn [20][23].
While tweaking your diet and workouts is essential, staying motivated over the long haul is just as critical.
Staying Motivated Long-Term
Motivation can be fleeting, but building systems that work even when motivation wanes is key to lasting success.
Celebrate small wins. Instead of focusing solely on your ultimate goal, break it into smaller milestones. For instance, if you’re aiming to lose 50 pounds, celebrate every 10-pound achievement. Weekly or monthly goals can also help keep you engaged.
Track non-scale victories. Progress isn’t just about the number on the scale. Pay attention to improvements like better sleep, increased energy, or how your clothes fit [24].
Build a support network. Share your goals with friends or family, find a workout buddy, or join a fitness group. Accountability can keep you committed even when your motivation dips.
Stick to routines. Habits like meal prepping, scheduling workouts, and planning your week reduce reliance on willpower. Treat your workouts like appointments you can’t skip.
Be flexible. A missed workout or an indulgent meal doesn’t mean you’ve failed. Get back on track without guilt.
Reconnect with your “why.” Write down your reasons for starting this journey - whether it’s having more energy, feeling confident, or improving your health - and revisit them when challenges arise.
Reward yourself. Treat yourself to non-food rewards like new workout clothes, a massage, or a fun outing. These incentives reinforce positive behaviors without derailing your progress.
Handling Social Situations and Life Events
Social events can test your resolve, but a little planning can help you stay on track.
Plan ahead. Eat a healthy meal beforehand and check menus in advance to make smarter choices. This helps prevent arriving overly hungry and making impulsive decisions.
Practice mindful eating. Slow down and savor your food. Start with vegetables and lean protein, then enjoy smaller portions of higher-calorie dishes you’re excited to try [25][26].
Communicate your goals. Let friends and family know about your health priorities. Focus on how these changes make you feel rather than just the numbers on the scale.
Set polite boundaries. If you feel pressured to overindulge, simple responses like "I’m satisfied, thank you" or "I’m the designated driver tonight" can help you stick to your plan without overexplaining.
Bring a healthy dish. Offering to contribute a nutritious option ensures there’s something that aligns with your goals - and others might appreciate it too.
Choose indulgences wisely. Skip the bread basket if you’d rather save room for dessert. Focus on foods that genuinely bring you joy, but keep portions reasonable.
Stay hydrated. Alternating alcoholic drinks with water can help you stay in control of your food choices. Alcohol not only adds empty calories but can also lower your inhibitions.
Tools and Methods for Lasting Results
Once you've tackled the common challenges, it's time to focus on the tools and methods that can truly make a difference. These approaches often determine whether your progress is short-lived or becomes a permanent transformation. Having worked with over 1,000 clients, I’ve seen exactly what works for long-term success - and what doesn’t.
How Progress Tracking Drives Results
Tracking your progress isn’t just helpful - it’s essential. Gary Bennett, a Psychology Professor at Duke University, sums it up perfectly:
"We have very strong evidence that consistent tracking - particularly of diet, but also one's weight - is an essential element of successful weight loss." [29]
A 2019 study backs this up, showing that individuals who used MyFitnessPal to track their food daily experienced the most significant weight loss [29]. With over 3.5 million 5-star ratings, MyFitnessPal has proven to be a trusted tool for millions [28].
But tracking isn’t just about logging calories. Stephanie Nelson, a Registered Dietitian at MyFitnessPal, highlights its broader impact:
"Studies show people who keep a food diary are more likely to hit their goals. MyFitnessPal simplifies nutrition and calorie tracking, provides the data you want, and helps you make sense of it all." [28]
The true power of tracking lies in the insights it provides. It helps you spot patterns - like stress-induced snacking or missing out on enough protein in the morning - and pinpoint areas for improvement. Combine this with regular body measurements and photos, and you’ll have a clear, comprehensive picture of your progress. This detailed tracking lays the groundwork for personalized feedback during training sessions.
Why In-Person Training Works Better
Data is just the starting point - real progress happens when you turn it into action. That’s where in-person training comes in. Guided by expert advice, it not only refines your technique but also keeps you accountable. Studies show that working with a certified personal trainer leads to better fitness outcomes compared to training solo [27]. Plus, real-time feedback helps you avoid injuries and maximize your workouts [27][30].
For example, one study found that women training with personal trainers worked at a higher intensity - 51.4% compared to 42.3% in those training alone [31]. They also saw greater gains in strength, with leg press improvements of 13%, and increased lean body mass by 1.3 kg, while unsupervised training showed no such changes [31]. Trainers also recorded fewer injuries and discomfort, pushing clients beyond what they could achieve on their own [30][31].
In addition to fitness, many trainers provide guidance in meal planning, lifestyle adjustments, and stress management [27]. At Train with Dave, we take it a step further. Every trainer is an exercise physiologist with an in-house nutrition certification. This combination of advanced knowledge and practical experience ensures you get the personalized support needed for lasting results.
Creating Support Systems That Work
Even with the best tools and expert training, long-term success hinges on having a strong support system. Just as consistent habits build progress, a solid support network keeps you accountable when motivation dips. Research shows that people with reliable support are more likely to maintain weight loss over time [34]. Michelle Mok, a Registered Dietitian Nutritionist, explains:
"For effective behavior change, especially in weight loss, peer accountability is key." [33]
A good support system provides encouragement and accountability [32]. While friends and family mean well, professional trainers bring a level of expertise and tailored feedback that others simply can’t offer. As Red Mountain Weight Loss puts it:
"Having the right support can provide the motivation needed to stay on track." [34]
Anchorage Bariatrics echoes this sentiment:
"A support system creates accountability by ensuring you have people who encourage you to stay committed to your goals." [35]
At Train with Dave, we’ve developed a proprietary app to keep clients connected between sessions. This ensures ongoing support, timely adjustments, and a safety net to counter emotional eating or other challenges. When stress hits, having professional guidance can keep you moving forward.
To build a support system that works, start by identifying your specific needs. While friends and family can offer emotional backing, professional trainers bring the expertise and structure necessary for long-term success. This expert guidance often makes the difference between temporary progress and a complete transformation.
Key Lessons for Fat Loss Success
After working with over 1,000 clients, one thing stands out: fat loss success is all about practical, personalized strategies. The key difference between those who achieve lasting results and those who struggle lies in understanding what works specifically for their unique situation.
Personalization is key. Dr. Mark L. Meyer sums it up well:
"Crafting a personalized weight loss program tailored to your needs, preferences, and lifestyle is crucial for long-term success" [36].
Generic, one-size-fits-all plans simply don’t work. Why? Because everyone has different schedules, food preferences, health conditions, and lifestyle demands. What might work wonders for someone else could completely miss the mark for you. Tailored strategies pave the way for sustainable progress, helping you achieve measurable improvements that actually last.
The most successful clients aim for a steady weight loss of 1–2 pounds per week. This approach allows the body to adjust naturally, maintaining muscle mass and energy levels. Even modest progress - like losing just 5% of your body weight - can lead to better blood pressure, cholesterol, and blood sugar levels [38]. These small, consistent changes highlight the power of patience and personalization in achieving long-term results.
Consistency is the foundation of success. As Physician's Plan explains:
"Consistency is the cornerstone of successful weight loss. Even during plateaus, it's essential to maintain healthy habits" [37].
Plateaus aren’t failures - they’re part of the process. The clients who succeed long-term are those who stick with their routines, even when progress slows. They understand that lasting results come from making healthy habits a permanent part of their lifestyle.
Statistics show that only 1–3% of people maintain long-term weight loss [1]. What sets these individuals apart? They treat fat loss as a lifestyle shift rather than a short-term fix. This includes committing to at least 150 minutes of moderate activity per week, practicing mindful eating, and making physical activity a regular part of their daily lives.
SMART goals make all the difference. Vague plans like "get healthier" don’t cut it. Instead, success comes from setting goals that are specific, measurable, achievable, relevant, and time-bound. The most successful clients focus on just two or three goals at a time, ensuring they’re realistic and trackable. They also celebrate non-scale victories - like fitting into smaller clothes, having more energy, or sleeping better - because these wins often feel more rewarding than the number on the scale.
Expert guidance speeds up the process. While emotional support from friends and family is valuable, certified trainers and nutrition experts bring the knowledge and accountability needed to create lasting change. They help you navigate challenges, adapt your approach when necessary, and push you beyond what you might achieve on your own.
At the end of the day, fat loss isn’t about finding the "perfect" plan. It’s about building habits you can stick to, staying consistent through ups and downs, and leaning on the right support system when your motivation dips. These lessons, drawn from thousands of client transformations, are the foundation for every lasting success story.
FAQs
Why is staying consistent more effective than trying to be perfect for fat loss?
Consistency is the backbone of effective fat loss because it allows for steady progress without the pressure of being perfect. Let’s face it - life can be unpredictable, and chasing perfection often leads to frustration or burnout when things don’t go as planned. Instead, focusing on consistent habits - like sticking to regular workouts, eating balanced meals, and staying active - gives you the flexibility to bounce back from occasional slip-ups, whether that’s skipping a workout or indulging in a favorite treat, without derailing your progress.
By building consistency, you’re setting yourself up for lasting, manageable changes rather than relying on extreme or short-term fixes. Over time, these small, steady efforts add up, helping you achieve real, lasting results that are easier to maintain - not just for now, but for the long haul.
How can I create a nutrition and workout plan that works for my lifestyle?
To build a nutrition and workout plan that suits your lifestyle, start by clarifying your goals. Are you aiming to lose fat, build muscle, or simply improve your overall health? Once you have that figured out, think about your daily routine, food preferences, and any dietary restrictions. This way, you can create a plan that's practical and enjoyable.
When it comes to nutrition, aim for a balance of proteins, carbohydrates, and healthy fats. Keep your portion sizes in line with your goals, and choose foods you actually like eating and can easily prepare within your schedule. For workouts, pick activities that excite you - whether that's strength training, cardio, or group fitness classes. The focus should be on consistency rather than pushing for high intensity every time.
The real secret to success lies in staying adaptable. As your needs or circumstances change, tweak your plan to keep it sustainable. This flexibility helps you stay motivated and ensures the plan remains a natural fit for your lifestyle, leading to long-term results.
What can I do to overcome a weight loss plateau?
Hitting a weight loss plateau can feel discouraging, but there are ways to regain momentum and keep moving forward. One approach is to ramp up your physical activity. This might mean taking more steps throughout the day, trying a more intense workout, or adding resistance training to help build muscle and increase your metabolism.
Another tactic is to make small tweaks to your diet. For example, you could reduce portion sizes, prioritize protein to aid muscle recovery, or pay closer attention to hidden calories in snacks and drinks. Keeping track of your meals and exercise can also give you a clearer picture of where adjustments might be needed.
Finally, don’t underestimate the power of rest and recovery. Quality sleep is crucial - it helps regulate hunger hormones and keeps your energy levels stable. By staying consistent and patient, you can break through the plateau and keep progressing toward your goals.
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