# 28 | Stop trying to lose weight fast…take these 3 steps instead!

Page: https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead
Text version: https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead.md
Podcast: [More Than A Number | Lose Weight, High Protein Diet, Low Carb Diet, Meal Prep, Lose Weight Fast](https://stenobird.com/podcast/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725)
Published: 2026-02-23T10:00:00+00:00
Episode link: https://samx4.podbean.com/e/28-resistance-exercise/
Audio file: https://mcdn.podbean.com/mf/web/cb3udvrtngqa87h2/Ep_287j670.mp3
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JSON: https://stenobird.com/v1/public/podcasts/more-than-a-number-lose-weight-high-protein-diet-low-carb-diet-meal-prep-lose-weight-fast-7450725/episodes/28-stop-trying-to-lose-weight-fast-take-these-3-steps-instead
Duration seconds: 1213

## Resource

Welcome back! If I told you that the most important reason to exercise — specifically resistance training — has nothing to do with trying to lose weight… would you believe me? So many of us were taught that exercise exists for one reason only: to burn calories so we can lose weight fast. We pair it with a strict low carb diet, a rigid high protein diet, perfectly planned meal prep, and hope the scale finally cooperates. But in this episode, I challenge that mindset. The real flex of resistance training isn’t fat loss — it’s your brain. Research shows strength training significantly reduces symptoms of depression and anxiety, independent of weight loss. That means even if the scale doesn’t budge, your mental health improves. Your stress tolerance improves. Your sleep improves. Your resilience improves. And maybe most importantly — your self-trust improves. When you say you’re going to train twice this week and you follow through, you build self-efficacy. For women who have struggled for years trying to lose weight, rebuilding trust with ourselves is often the real breakthrough. We also unpack common fears:• “I don’t want to get bulky.”• “Cardio is better if I want to lose weight.” I explain why preserving lean muscle mass is critical — especially during a calorie deficit — and why resistance training supports long-term metabolic health and weight maintenance far more effectively than endless cardio alone. Then I make it simple:Start with 1–2 days per week.15–20 minutes.Bodyweight movements at home. No perfection. No punishment. No earning your food. You are not training to shrink your body.You are training to strengthen your mind. The smaller jeans? That’s just the bonus. And that shift right there — that’s how we build something sustainable. ***************************…

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