How to Stop Losing and Regaining the Same Weight — for Good
October 21, 2025
Stop Forcing Broken Fitness Plans — The Sunk Cost Fallacy That’s Keeping You Stuck
November 4, 2025
⏱️ Read Time: 4 mins
📹 Watch Time: 4 mins (80% fail rate)
Let’s Be Honest
You probably want to lose weight.
You want to look better in your clothes, feel confident again, and have more energy.
That’s a great goal.
But here’s the truth:
Most people aren’t ready to lose weight — yet.
Not because they don’t care… but because they haven’t built the foundation to keep it off.
The Skyscraper Rule
Think of your body like a skyscraper.
The taller you want to build, the deeper you have to dig.
Every habit you build — sleep, steps, strength, protein — is a pile driven into the ground.
Each one makes your foundation stronger.
But most people skip this part.
They build fast instead of strong.
They pour shallow concrete, rush the process, and start stacking floors before the base sets.
That’s why 4 out of 5 people who lose weight gain it back within five years.
(Source: Hall & Kahan, 2018)
They didn’t fail.
They just built on cracks.
Why Smart People Still Fail
It’s not about intelligence. It’s about patience.
High performers are used to speed.
You solve problems, move fast, and get results — that’s how you built your career.
But your body doesn’t work like your business.
You can’t hustle your way into health.
You can only earn it.
What Short-Term Success Really Costs
Quick fixes always come with a hidden price.
When you crash-diet, overtrain, or rely only on medication, here’s what you trade away:
- Energy: You burn out before you ever build real fitness.
- Muscle: You lose the engine that keeps fat off for life.
- Resilience: You get smaller, not stronger — and smaller doesn’t mean healthier.
GLP-1 (glucagon-like peptide) drugs like Ozempic, Wegovy, and Mounjaro can help people lose weight fast, especially when health is at risk.
But without strength training and proper nutrition, that weight loss often includes muscle, not just fat.
And that has real consequences.
Muscle protects your bones, supports your metabolism, and keeps you independent as you age.
Lose it — and you lose strength, stability, and freedom.
Yes, you might look thinner.
People might say, “You look amazing!”
But if you’re weaker, tired, and fragile, is that really health?
The goal isn’t just to be lighter.
It’s to be stronger — and stay that way.
The Foundation Phase
Before you try to lose weight, build your base. These four skills are your foundation piles:
- Sleep:
Aim for around 8 hours a night.
Go to bed and wake up at the same time every day — even weekends.
Build a routine that helps you wind down: dim the lights, keep the room cool, no phone in bed.
Get morning sunlight within 30 minutes of waking up. It tells your brain when to be alert and when to get tired later.
And move your body. Sedentary people often can’t sleep because they’re never truly tired. - Protein:
Eat 0.8–1 gram per pound of body weight per day (or per goal body weight if you have obesity).
Protein helps preserve muscle, reduce hunger, and stabilize your energy.
Spread it across meals — think 25–40g per meal from lean meats, eggs, Greek yogurt, or protein shakes. - Movement:
Walk 7,000–10,000 steps per day.
This isn’t cardio — it’s circulation. It helps you recover, manage stress, and burn fat without crushing your nervous system.
Make it practical: walk during phone calls, park farther, take stairs, or add a 10-minute walk after meals. - Strength Training:
2–3 full-body workouts per week.
Focus on getting a little better each time — that’s what “progressive overload” means.
If you did 3 sets of 6 lunges with bodyweight last week, try 3 sets of 7 this week. Or add 5 pounds. Or slow the tempo.
Tiny improvements add up faster than you think.
These habits are your deep foundation.
You won’t see big results right away — but when the storms come (stress, travel, deadlines), your structure won’t crack.
Start With the Long Game
You don’t need to fix everything overnight.
Pick one thing. Do it until it feels automatic. Then add another.
You’re not behind.
You’re just building right this time.
And when your foundation is strong, you’ll finally deserve to lose the weight — because you’ll be ready to keep it off.
Remember, it’s not magic – it’s just reps.
🎥 Watch: You Don’t Deserve to Lose Weight — 4:25
Want Help Building Your Foundation?
If you’re in Calgary, I’m now accepting personal training clients at Eau Claire Athletic Club for Fall 2025.
Pair that with our online coaching through Ludus Wellness, and you’ll have a complete system built around your life — your schedule, your stress, your goals.
My role is simple: to help you make sense of it all.
To organize your health the same way you organize your business — with clarity, structure, and a plan that actually works.
👉 Book Your Personal Training Assessment
If you’re not in Calgary, start with free content that’s available for you.
Watch the videos. Apply the lessons.
When you’re ready, you’ll know.
Liam McVarnock
Founder & Head Coach, Ludus Wellness
Helping Busy Professionals Look, Feel & Perform Better