Weight Loss, Part 3: Pull the Right Levers
We’ve covered the math of weight loss in Part 1 and the mindset behind sustainable weight loss in Part 2.
Now let’s talk strategy... specifically, which macros should you actually adjust when your goal is losing body fat while maintaining muscle?
Protein is your anchor. Carbs and fat are what you actually adjust.
We’ve covered the math of weight loss in Part 1 and the mindset behind sustainable weight loss in Part 2.
Now let’s talk strategy... specifically, which macros should you actually adjust when your goal is losing body fat while maintaining muscle?
Protein Is the Anchor
Protein is the anchor. When calories come down, getting enough protein becomes even more important for helping maintain muscle while you lose weight.
Protein isn’t just about building muscle. When you’re eating in a calorie deficit, getting enough protein helps protect the muscle you already have.
And that matters.
The goal shouldn’t simply be to make the number on the scale go down. Ideally, you want to lose body fat while preserving as much lean muscle as possible.
👉 Want a better way to measure progress than the scale? Learn what an InBody scan can tell you about muscle mass, body fat and body composition.
There’s an important relationship at play here, too: the more aggressive your energy deficit becomes, the more important adequate protein intake becomes... not less.
Think of protein as the anchor. Once you establish an appropriate protein target, carbohydrates and fats become the primary levers you adjust around it.
Protein also works in your favor in two other ways.
First, it tends to keep you fuller for longer, which can make a calorie deficit easier to maintain.
Second, protein has a higher thermic effect of food than carbohydrates or fat. In other words, your body uses more energy digesting and processing protein.
That doesn’t make protein some magical weight-loss food.
But it does make getting enough protein an important part of a smart weight-loss plan.
Carbs and Fat Are the Levers
Carbs and fat aren’t the enemy. Once protein is established, carbs and fat are the levers you can adjust based on your goals, training and preferences.
So if we’re prioritizing protein, where does the calorie deficit actually come from?
Usually, carbohydrates and dietary fat.
These are your adjustable levers... the ones you can raise or lower based on your goals, training, lifestyle and preferences.
Want more energy around your training? Lean a little heavier on carbohydrates.
Prefer a lower-carb approach? Shift more of your remaining calories toward fat.
Prefer a more balanced approach? Divide the remaining calories between carbs and fat in a way you can actually sustain.
Either way, protein remains the anchor while carbohydrates and fats become the dials you adjust to reach your calorie target.
And this is why fad diets that automatically make one macronutrient the enemy tend to miss the bigger picture.
Carbs aren’t inherently the problem. Fat isn’t inherently the problem.
It’s about intentionally deciding how to allocate the calories surrounding your protein target.
What Are the Best Macros for Weight Loss?
Here’s where everyone wants the magic formula:
Just tell me exactly how much protein, carbs and fat I should eat.
Unfortunately, there isn’t one perfect macro split for weight loss.
Your appropriate targets can depend on your:
Current body composition
Calorie needs
Activity level
Strength-training program
Goals
Food preferences
Ability to consistently follow the plan
That’s why copying someone else’s macros or plugging your information into a generic online calculator may not give you the best answer.
The best macros for weight loss are the ones that create an appropriate calorie deficit, provide enough protein to support your muscle, fuel your activity and are realistic enough for you to maintain.
Not quite as exciting as the latest diet trend.
But far more useful.
Putting the Weight-Loss Series Together
Strength training and good nutrition work together. Maintaining muscle while losing body fat is an important part of building a stronger, healthier body for the long term.
So let’s bring all three parts of this series together.
THE MATH: You need a genuine, sustainable calorie deficit... not a guessed-at number that’s unnecessarily low.
THE MINDSET: Take weight loss off the pedestal. Build habits you can repeat, learn how to recover from imperfect days and give yourself credit for the non-scale wins.
THE MACROS: Prioritize adequate protein to help preserve muscle, then use carbohydrates and fats as the levers you adjust within your overall calorie target.
That’s the bigger picture.
No secrets. No shortcuts. No single food you have to eliminate.
The math, the mindset and the macros all have to work together.
And perhaps most importantly, the plan has to work for you.
The Bottom Line
Successful, sustainable weight loss isn’t about eating as little as possible or eliminating entire food groups.
It’s about creating a nutrition strategy that helps you lose body fat, maintain muscle, fuel your training and eat in a way you can actually sustain.
And that’s also why we don’t believe nutrition and exercise should exist in two separate worlds.
At Functional Elements Training & Nutrition in Creve Coeur, we bring nutrition, strength training and body-composition tracking together so we can look at far more than simply what the scale says.
👉 Learn why strength training is one of the most powerful tools we have for aging well.
Because the ultimate goal isn’t just to weigh less.
It’s to build a stronger, healthier body you can maintain for the long haul.
If you’re tired of guessing at calories, protein and macros and want help putting all the pieces together, that’s exactly what our team at Functional Elements is here for.
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Ready to put it all together?
If you could use a kickstart with your fitness, nutrition and recovery, we can help. It's what we do. Check out our 14-Day 360°and see how Functional Elements can help you build a plan around you.
Jaime Rothermich, RD, CSSD, LD, PPSC×KB, CSCS
Registered Dietitian
Functional Elements Training & Nutrition
TRAIN FOR LIFE
Weight Loss, Part 2: The Battle Happens Between Your Ears
In Part 1 of our Weight Loss Series, we talked about the math: a consistent calorie deficit is the foundation of weight loss.
But knowing the math doesn't guarantee success.
Why?
Because successful, sustainable weight loss isn't just about calories.
That's where Part 2 begins…
Why mindset and consistency matter more than perfection for long-term weight loss.
Long-term results aren't built on perfect days. They're built by consistently showing up and doing the work.
In Part 1 of our Weight Loss Series, we talked about the math: a consistent calorie deficit is the foundation of weight loss.
But knowing the math doesn't guarantee success.
You can know exactly how many calories to eat. You can have your protein target dialed in. You can have a great workout plan.
And still struggle to lose weight.
Why?
Because successful, sustainable weight loss isn't just about calories. Your mindset, habits, and ability to stay consistent when life doesn't go according to plan matter too.
That's where Part 2 begins.
The Same Weight-Loss Plan. Two Completely Different Outcomes.
Here's a scenario I've seen play out more times than I can count.
Two clients start essentially the same plan—similar calorie targets, protein goals, and training schedules.
Six weeks later, one is thriving.
The other has quit.
What happened?
It wasn't necessarily the plan.
Client one hits a weekend where things go sideways—a couple extra meals out, a missed workout. She logs it, shrugs it off, and gets back on track Monday.
Client two hits that same weekend, decides she's "blown it," and the guilt spirals into a full week off the plan...
Which turns into a month.
Same basic strategy.
Completely different outcomes.
The difference wasn't nutrition science.
It was how each person responded to a bad day.
That's the piece most weight-loss plans never account for. You can hand two people identical instructions, but you can't hand them identical mindsets.
And mindset can determine whether a rough patch becomes a footnote—or a full derailment.
Stop Putting Weight Loss on a Pedestal
I've sat across from clients who've been fighting this battle for three years... five years... a decade.
The scale is only one piece of the puzzle. Real progress comes from the healthy habits you keep showing up for—moving your body, eating well and staying consistent even when life gets in the way.
And here's what can happen the longer that struggle goes on:
The goal gets bigger.
Weight loss becomes the thing you dwell on, dream about, and allow to consume far too much of your day.
The longer weight loss doesn't happen, the larger it can grow in your head.
So here's my advice:
Take weight loss off the pedestal.
Instead of making the number on the scale your only measure of success, shift your attention toward the behaviors you can actually control:
Eating nutritious foods consistently
Getting enough protein
Strength training
Moving regularly
Sleeping well
Getting back on track when life happens
Do those things consistently and allow weight loss to become a by-product of better habits, rather than the only thing you're chasing.
That one reframe can take an enormous amount of pressure off.
Redefine What Weight-Loss Progress Looks Like
I recently worked with a client who felt like she was failing.
She hadn't lost much weight in four weeks and was beating herself up over it.
So we changed the lens.
Turns out she'd broken a long-standing habit of waking up at night to eat—and hadn't reverted once.
She'd also gone from sporadic family dinners to consistently eating two per week.
Those aren't consolation prizes.
Those are wins.
Progress doesn't only show up on the scale.
Non-scale victories can include better energy, improved strength, healthier eating habits, more consistent workouts, better sleep, improved body composition, or simply recovering faster after an off day.
Those wins build the behavioral foundation that makes long-term results possible.
Give yourself credit for what you are doing before focusing exclusively on what you're not.
Sustainable Weight Loss Shouldn't Require Heroics
Progress doesn’t require extreme workouts. Start with what you can realistically do, stay consistent, and build from there.
We've been taught that getting healthy has to be a grind.
Suffer now. Results later.
I disagree.
Consistent, sustainable change comes from actions that are easy enough to repeat, not extreme enough to burn you out.
If two walks per week is realistic right now, start with two.
Hit them consistently.
Then build from there.
That's far more productive than promising yourself five workouts, completing two, and deciding you've failed.
A win is a win. And wins compound.
Frequently Asked Questions
Why is mindset important for weight loss?
Mindset affects how you respond to setbacks, imperfect days and slow progress. Sustainable weight loss requires consistency over time, and a flexible mindset makes it easier to return to healthy habits rather than letting one setback derail your progress.
Why can't I stay consistent with weight loss?
Weight-loss plans often fail because they're too restrictive or difficult to maintain. Building smaller, realistic habits that fit your lifestyle can make consistency easier and help create sustainable results.
How do I get back on track after overeating?
Avoid trying to compensate by drastically cutting calories or over-exercising. Instead, return to your normal nutrition and exercise habits at your next opportunity. One meal or one day does not determine your long-term progress.
What are non-scale victories in weight loss?
Non-scale victories are improvements that aren't reflected by body weight, such as increased strength, better energy, improved sleep, healthier eating habits, more consistent exercise or positive changes in body composition.
Is consistency more important than perfection for weight loss?
Yes. Long-term weight loss depends more on consistently following sustainable nutrition and activity habits than executing a plan perfectly. An approach you can maintain is generally more effective than an extreme plan you quickly abandon.
The Bottom Line: Consistency Beats Perfection
Registered Dietitian Jaime Rothermich helps clients build realistic nutrition plans that support healthy, sustainable weight loss.
The calorie deficit matters.
The nutrition plan matters.
The workouts matter.
But none of them work particularly well if you can't consistently stick with them.
That's why long-term weight loss isn't simply about finding the "perfect" diet. It's about building an approach that can survive weekends, vacations, stressful days, missed workouts—and real life.
At Functional Elements Training & Nutrition in Creve Coeur, MO, that's a big part of what we help people do. We combine nutrition, training, and realistic behavior change to create a plan that works for the person—not just on paper.
Because you don't need another plan you can follow perfectly for three weeks.
You need one you can keep coming back to.
And once you've got the math from Part 1 and the mindset from Part 2 working together, there's one final question:
Where should you actually focus your effort?
In Part 3, we'll break down the weight-loss levers that actually move the needle—and the one that may be better left alone.
Ready to put it all together?
If you could use a kickstart with your fitness, nutrition and recovery, we can help. It’s what we do.Check out our 14-Day 360°and see how Functional Elements can help you build a plan around you.
And don’t forget…
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSC×KB, CSCS
Registered Dietitian
Functional Elements Training & Nutrition
TRAIN FOR LIFE
Weight Loss, Part 1: Why You're Not Losing Weight (It Starts With the Math)
One of the most common questions we hear at Functional Elements Training & Nutrition in Creve Coeur, MO is:
"Jaime, I'm eating pretty healthy... so why am I not losing weight?"
The answer usually comes back to one thing:
Energy balance.
Let's start this three-part weight loss series with the least glamorous topic of all... math.
Understanding the calorie deficit—and why guessing rarely works.
A colorful meal of fresh vegetables and whole foods beside a calorie-tracking app, representing the role of a calorie deficit and balanced nutrition in achieving healthy, sustainable weight loss.
One of the most common questions we hear at Functional Elements Training & Nutrition in Creve Coeur, MO is:
"Jaime, I'm eating pretty healthy... so why am I not losing weight?"
The answer usually comes back to one thing:
Energy balance.
Let's start this three-part weight loss series with the least glamorous topic of all...
Math.
I get it. Nobody wants to hear "calories in, calories out" one more time. But before we talk mindset, before we talk protein, before we talk meal timing, we have to understand the equation that sits underneath all of it.
What Is a Calorie Deficit?
A calorie deficit occurs when your body consistently burns more calories than it consumes. It is the foundation of healthy, sustainable weight loss.
Food quality, protein intake, exercise, sleep, and stress all play important roles in your long-term health and body composition—but weight loss begins with understanding your energy balance.
The One Rule That Never Changes
Healthy food choices support long-term health—but weight loss still comes down to maintaining a consistent calorie deficit.
At its most basic level, weight loss happens when you consistently burn more calories than you consume.
How do you get there?
You take in less energy than your body burns.
That's it.
Eat foods that aren't considered "healthy" while remaining in a calorie deficit?
You'll still lose weight.
Eat nothing but clean, nutritious foods while consistently consuming more calories than your body needs?
You won't.
Food quality absolutely matters for your health, energy, muscle mass, and long-term success.
But when it comes to body weight itself, the calorie deficit is what drives the change.
Where People Get This Wrong
One of my biggest pet peeves as a dietitian? People choosing a calorie target completely out of thin air.
1,200 calories.
1,500 calories.
Whatever number someone on social media says worked for them.
The problem?
A calorie deficit that's too aggressive often backfires. Go too low for too long and several things begin to happen:
Your metabolism adapts by conserving energy because your body still needs fuel to perform essential functions.
Your daily movement quietly declines because low energy leads to less walking, less fidgeting, fewer stairs, and simply less movement throughout the day.
You increase your risk of losing valuable muscle mass, since total calorie intake—not just protein—plays an important role in preserving lean tissue during weight loss.
Why does that matter?
Because muscle supports your metabolism, strength, mobility, and long-term health. Losing muscle while trying to lose weight isn't the goal.
Ironically, trying to lose weight as fast as possible often makes long-term success much harder.
Healthy Weight Loss Isn't About Eating as Little as Possible
One of the biggest misconceptions I see is that eating fewer calories is always better.
It's not.
Healthy weight loss isn't about starving yourself.
It's about creating a calorie deficit that's realistic, sustainable, and appropriate for your body.
The best weight-loss plan isn't the one that works for two weeks.
It's the one you can still follow six months from now.
The number on the scale is only part of the story. Healthy weight loss is about building habits you can sustain for life.
Sustainable Weight Loss Beats Fast Weight Loss
Weight loss isn't complicated at its core.
It's an energy deficit maintained consistently over time.
But simple doesn't mean extreme.
Find the right calorie target.
Respect it.
Don't guess it.
At Functional Elements Training & Nutrition in Creve Coeur, MO, we help clients determine an appropriate calorie target based on their goals, activity level, muscle mass, and lifestyle—not someone else's social media post.
The Bottom Line
Healthy weight loss starts with understanding the math.
Once you know your calorie needs, you can build a nutrition plan that supports fat loss while preserving muscle, maintaining energy, and setting yourself up for long-term success.
If you're tired of guessing how many calories you should be eating, working with a registered dietitian can help you create a plan that's realistic, sustainable, and designed specifically for your body and your goals.
Next up in this series...
We'll talk about why the math is only half the battle—and how your mindset can make or break your weight-loss success.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit occurs when your body burns more calories than it consumes over time. Maintaining a calorie deficit is the foundation of healthy, sustainable weight loss.
How many calories should I eat to lose weight?
There isn't a one-size-fits-all answer. Your ideal calorie target depends on factors such as your age, activity level, muscle mass, metabolism, and weight-loss goals.
Is eating too little bad for weight loss?
Yes. Eating too few calories for an extended period can reduce daily energy, increase muscle loss, decrease physical activity, and make long-term weight loss more difficult.
Can I lose weight while eating unhealthy foods?
Weight loss is primarily driven by maintaining a calorie deficit. However, nutritious foods provide the protein, fiber, vitamins, and minerals your body needs to stay healthy, preserve muscle, and feel its best.
Why am I not losing weight if I'm eating healthy?
Eating nutritious foods is important, but healthy foods still contain calories. If you're consistently eating more calories than your body burns, weight loss is unlikely—even if your food choices are generally healthy.
The Bottom Line
Registered Dietitian Jaime Rothermich helps clients build realistic nutrition plans that support healthy, sustainable weight loss.
Weight loss begins with the math.
You need a calorie deficit to lose weight. There simply isn't a way around that.
But knowing what to do and consistently doing it are two very different things.
That's exactly why calorie calculators, crash diets, and social media advice so often fall short.
At FE Training & Nutrition, we help people move beyond guessing. We create realistic nutrition and training plans based on your body, your goals, and your lifestyle—so you can lose weight without sacrificing your energy, muscle, or sanity.
Because while the math matters...
It's only part of the story.
In Part 2, we'll explore why two people can follow the exact same nutrition plan and get completely different results—and why your mindset often becomes the deciding factor in long-term weight-loss success.
And remember…
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, RD, CSSD, LD, PPSC×KB, CSCS
Registered Dietitian
Functional Elements Training & Nutrition
TRAIN FOR LIFE
👉 Continue to Part 2: Why Weight Loss Isn’t Just About the Math — Your Mindset Matters, Too.
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Should You Eat Before a Workout? Here's What Actually Matters
One of the most common nutrition questions we get at Functional Elements Training & Nutrition in Creve Coeur, MO is whether you should eat before a workout.
Some people swear by fasted training. Others won't exercise without a snack first.
So who's right?
One of the most common nutrition questions we get at Functional Elements Training & Nutrition in Creve Coeur, MO is whether you should eat before a workout.
Some people swear by fasted training. Others won't exercise without a snack first.
So who's right?
The answer may surprise you.
A client asked me this recently, and I love the question because it's one of those topics that actually matters in the real world.
The best pre-workout meal is often the one that leaves you feeling energized—not sluggish—when it's time to train.
Whether you're trying to build strength, improve your fitness, lose weight, or simply feel better during your workouts, understanding how to fuel your body can make a difference.
Here's my honest take:
Train how YOU feel best.
I personally work out fasted.
Always have.
Early morning, nothing in the tank, and I feel great. That works for me.
But life happens. Not every workout is a 7 a.m. session. When I'm training later in the day, I like to give myself ideally about three hours from my last meal before hitting a training session. That's enough time for digestion to do its thing without feeling like I'm carrying my lunch into the gym.
One thing I want to be clear about, though...
Working out fasted does NOT lead to greater body fat loss long term.
I know that's a popular belief. But the research simply doesn't support it.
Studies show that changes in body composition from aerobic exercise are similar whether you train fasted or fed.
While fasting before exercise may increase fat oxidation during the workout itself, it does not translate into greater fat loss over time compared to training after eating.
Total calories in versus calories out still runs the show.
So train fasted because it feels better—not because you think it's some secret fat-loss advantage.
If You Eat Before a Workout, Here's How to Do It Right
Carbohydrates are your friend here.
Strength training, HIIT workouts, and other high-intensity exercise demand fast, readily available energy. Carbohydrates are exactly that.
Your body relies heavily on carbs during intense exercise. Fat simply can't provide energy quickly enough when you're pushing hard.
The timing of your workout helps determine what to eat.
30–60 Minutes Before Exercise?
Keep it simple and easy to digest.
Think fruit.
A banana, applesauce, or a handful of grapes can provide quick energy without creating stomach issues.
60–90 Minutes Before Exercise?
You've got a little more time, so more complex carbohydrates work well here.
Oats, toast, or a sweet potato are all great options.
These foods take longer to digest and can provide a steadier supply of energy throughout your workout.
What About Protein?
I know...
But pre-workout is one time where I usually pump the brakes on it.
Protein slows digestion. The last thing you want is food sitting heavy in your stomach when you're trying to perform.
Save the protein for after your workout.
That's when your body needs it most to support recovery, muscle repair, and muscle growth.
Listen to Your Body
Here's the bottom line:
If you feel strong, sharp, and energized working out fasted, keep doing it.
If you're dragging, losing steam halfway through your workout, or your performance is suffering, that may be your body's way of telling you it wants fuel.
Listen to it.
At Functional Elements, we work with people every day who are trying to find the approach that works best for their body, schedule, and goals. There is rarely a one-size-fits-all answer in nutrition.
The best strategy is often the one you can perform consistently.
Train hard.
Fuel appropriately.
Pay attention to how your body responds.
And build from there.
Frequently Asked Questions
Should I eat before a workout?
It depends on personal preference and workout intensity. Some people perform well training fasted, while others feel stronger and more energized after eating beforehand.
Does fasted cardio burn more fat?
Fasted exercise may increase fat oxidation during the workout, but research shows it does not lead to greater long-term fat loss compared to exercising after eating.
What should I eat before a workout?
For workouts within 30–60 minutes, easily digestible carbohydrates like fruit work well. If you have 60–90 minutes before exercise, more complex carbohydrates such as oats, toast, or sweet potatoes can provide sustained energy.
Should I eat protein before a workout?
Protein is generally more beneficial after exercise for recovery and muscle building. Before training, carbohydrates are typically the preferred fuel source.
As always…
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich RD CSSD LD PPSCxKB PPSC
@functionalelements
functionalelements.net
If you’re searching for evidence-based nutrition coaching and personal training in or around St. Louis, Missouri, these same principles form the foundation of the work we do every day at Functional Elements—helping adults build strength, lose weight sustainably, and improve long-term health. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.