How to Lose Weight and Keep it Off for Good

How to Lose Weight and Keep it Off for Good

If you feel like you’ve tried to lose weight, tone your body or just start a healthier lifestyle without success, I get it. I’ve totally be there. I know how frustrating it can be physically, mentally and emotionally. I created Love Sweat Fitness  so that we all had a place to get the motivation and support we needed to get started and keep it going. Through the FREE daily workouts and my Hot Body Guides I’ll share just how easy it can be lose weight and keep it off for good.IMG_0150

Have A Plan

The #1 MOST IMPORTANT thing you can do to lose weight and keep it off for good is to have a plan. You don’t cook a new meal without a recipe so why would you start a new lifestyle without a clear idea of how to do it? You wouldn’t! I used to do that and, as I’m sure most of you know, it doesn’t work.

If you want it to be REAL, LASTING change this time, you need a plan that is easy to fit into your life and follow every day.


I say it over and over, but you CAN’T out-train a bad diet. Weight loss starts in the kitchen and it’s important to make sure you are fueling your body with the right nutrients to effectively burn fat and build muscle. I created the Hot Body Meal plan to do just that. Unlike most plans you will find that claim to help you burn fat, the Hot Body Meal Plan doesn’t eliminate ANY food groups. You are getting your carbs, fats and proteins all day long from delicious, healthy, real food.

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One of the best decisions I’ve made in life! Rachel Blanton on May 08, 2017

This has been one of the best decisions I’ve made in life! I’ve never stuck with anything as far as diet plans go but I’ve almost made it to the two month mark. I actually crave healthy food and NEED to work out everyday. I never thought I would get here, and I’m so grateful.

It’s so easy to read and follow!!! The attention to detail is really incredible. Besides watching my body change shape I would say the mental clarity that working out and eating right hasn’t brought me is truly priceless.

Grab your LSF Hot Body Meal Plan and join all the girls that are ditching diets and learning to enjoy food again!


I’m not about wasting time so the Hot Body Sweat Guide is the most effective (and FUN!) workout guide for women you will find.

Every day is clearly laid out for you with workouts you can do at home in less than 30 minutes. Workouts that are flexible and will give you the results you’re looking for.

Enjoyable, yet challenging Kristen Ocelnik on Aug 10, 2017

I come from a background of doing extreme, repeatable workout programs which helped me to lose quickly, but gain back the weight and inches I had lost, just as quick. Katie’s program is an easy step-by-step daily guide that I actually ENJOY doing daily. The workouts help increase your strength and endurance week after week, and I get to do activities every other day that I choose (and enjoy!) such as walks, biking, or hiking. I am really enjoying these workouts: they’re about 30 minutes in length and different every day. Combined with the meal plan, I have lost 3 lbs in 2.5 weeks so far – I approve!!

Bring it Together

It takes a combination of the right nutrition AND workouts to truly transform your body. If you want to increase your confidence, boost your metabolism and get a strong sculpted body, you need the perfect balance of both! That’s where the LSF Hot Body Plan comes in.

Grab both guides and get ready to find your healthier, happier, hot body!

workout and meal plan guides

#LSFprogress Pics

When starting your weight loss journey  it can be tough to know what to do first. No matter what your goals are, taking “before” and “after” photos are key! Whether you are trying to lose weight, gain weight, build muscle or just tone up, photos are one of the best ways to objectively monitor your results.

You’ve see some of my before and afters and I only wish I had been a part of such a supportive community that could have encouraged me to take more photos and better track my progress. Taking those first photos is hard to do, but let that be motivation to push on stronger.


What You Need

If you feel comfortable enough, have a friend or loved one snap the pics for you in front of a bare white or neutrally colored wall with a digital camera or cell phone. If you would rather keep it private there is always the self timer!

What to Wear

Wear a bikini, workout gear or any outfit that will show off all your “problem” areas. This will be the best way to see what you’re working with.

Wear something with stretch so that you can use the same outfit for your progress photos throughout your journey.

How to Take Them

Make sure you get all your angles! Take full length shots from the front, back and both sides.

Stand with your hands at your side and don’t try to over exaggerate bulge or suck it in. Just relax. Take your photos in a well lit area and SMILE!

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Take Measurements

Before you do anything, take measurements. You will want a loose measuring tape. Measure around your widest points of your bust, hips, thighs and upper arms. Also measure around your chest (above your bust) and the small of your waist.

I have all of my clients take measurements and encourage photos before starting working with me, as they really show you how your body is physically changing.

Sound Off

The best part is that you are surrounded by an amazing community of women who will support you and cheer you through the ups and downs.

Create your @LSF_Name on Instagram so other #TeamLSF girls can follow you!

The best way to get tips, advice and encouragement throughout your fitness journey is to sound-off with your daily check-ins. Share a sweaty selfie, healthy meals you’re eating or anything else that is inspiring you every day.

Be sure to follow and tag @TeamLSF & @LoveSweatFitness and use the hashtag #TeamLSF in your posts so we can see what you’re up to and come give your some love.

Checkout the LSF Sweat Starter Kit for more on how to get seriously motivated!


Ok…Now that you have all of the tools you need, let’s do it!  Remember, Good Things Come To Those Who Sweat.

xoxo katie

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Hi Kate,

I dont have a mesuring tape so what could I use instead ?

Loving the programs !

Thank you.

Michelle ludwick
Michelle ludwick

Hi Katie, I saw an article on your website today, and the before and after photos really struck me! I’ve started to exercise in the last month to try and get control of my figure. It’s been going up and down for years now. It’s weird but I feel a little lost when it comes to knowing what to do this time:). So I’m walking and biking, and now I’m thinking I should do the circuit posted on your page!
I graduated from SDSU, And also live in in SD.


Hi katie, How are you?
I’m Aria, over the past few months I’ve gained 20 pounds, went from 115-130. I’m lacking focus, what should I do to stay focus? Where should I start? What exercises should I do first to get going? Hope to hear from you! Thank You.


Hi Katie,
I wanted to get your meal plan but was wondering it what form it comes in? As a pdf? Or is it a book that it delivered to your home?

Thank you,


Hi Katie, I love your blog, thank you for inspiring me. I have a stubborn 6kgs to lose and i would like to lose a whole dress size, but i just cant seem to stick to anything in the long term. But i made a decision to not give up on myself and change my focus from cardio to more strength and weight training. I decided to up my exercise regime to try and do atleast 5/6 days a week training now. With 3of those days focusing more on full body interval sessions. When doing more weight/strength training what kind… Read more »


Hi Katie! I’m so glad I stumbled into your Youtube vid about how you lost so much weight. You look absolutely amazing! I’ve been struggling with my weight for 6-7 years, and I’ve made no progress. My main problem is that I eat and eat and eat when I get home from school, and that’s made me gain 30 pounds over the years. I’m determined to lose the weight before I get into college in the fall (I’m a high school senior) so I won’t have to struggle with my body image throughout college as well. Do you have any… Read more »


Hey Katie, I watched your video on You tube and can really relate, I have tried soooo many diet plans and I very strict on them and I seem to lose for 2-3 weeks and then nothing. I have been eating fairly clean since the beginning of the year and lost close to ten pounds in four months soooo slow….I have about 40 pounds to lose. My question is did you count calories during your weight loss?


I know I’m being ridiculous but I cannot bear the thought of taking a photo whilst looking so horrendous. I know I have to do something because I am a single parent who desperately wants to meet a new partner but who has these body issues following pregnancy, appendectomy & 3 lots of surgery for ectopic pregnancies that have left my tummy saggy, stretch marked; not helped by the fact I’m now fat. Now the rest of my body is heading the same way. Did any of you find this first photo so hard? Or is it just me? It… Read more »


Do you have any samples of what your guiltless guide looks like?



Wow! Some really useful, sensible and simple tips. A great read. Thanks!