How to Lose Your First 10 Pounds Without Another Monday Restart

The sustainable approach to breaking the cycle of starting over

This Monday feels different. Your meal prep is done. Your workout clothes are laid out. You've cleared space in your schedule for a morning walk.

But deep down, there's that familiar whisper of doubt: Will this time actually be different? Or will I be starting over again next Monday... and the Monday after that?

If you're nodding along, you're not alone. That cycle of determination followed by derailment has nothing to do with willpower or discipline. It has everything to do with approach.

The Cycle That Keeps You Starting Over

I remember sitting in my closet after having my first son, staring at clothes that no longer fit (in tears... again). I'd start each week with the best intentions—carefully planned meals, scheduled workouts—only to find myself exhausted and ordering takeout by Thursday. Then would come the weekend "off plan," followed by the guilt, and the inevitable "I'll restart on Monday" promise.

Each time, I'd try a more restrictive diet or a more intense workout plan, believing that's what it would take to see results. But here's what I finally realized: I wasn't failing because I wasn't trying hard enough. I was failing because I was working against my body instead of with it.

Why Those First 10 Pounds Matter (And Why They're Often the Hardest)

The first 10 pounds aren't just about the number on the scale. They represent breaking through initial resistance—both physical and mental. They're about creating momentum that carries you forward.

These initial pounds often feel the most difficult because:

• Your body is adjusting to new patterns

• You're establishing habits that don't yet feel automatic

• Old patterns and triggers are still strongly wired

• Results aren't immediately visible for motivation

But here's the good news: when you approach these first 10 pounds by working with your body rather than against it, the process becomes remarkably simpler. And the strategies that help you lose these initial pounds create the foundation for sustainable change beyond them.

The Power of Consistency Over Intensity

The biggest misconception I see (and experienced myself) is that losing weight requires intense restriction and punishing workouts. This "all-or-nothing" mentality is precisely what triggers the restart cycle.

Here's the truth:

Small changes yield BIG results when it comes to losing your first 10 pounds.

When I finally lost my baby weight after my first son, it wasn't through an extreme diet overhaul. It was through consistent, modest adjustments that didn't leave me feeling deprived or exhausted. These small changes worked because they supported my body's natural processes rather than fighting against them.

Your body actually wants to reach a healthy weight. It's designed to thrive at a weight that supports easy movement, stable energy, and optimal hormone function. The key is making changes that align with this natural tendency rather than oppose it.

Common Mistakes When Trying to Lose Those First 10 Pounds

Before diving into what works, let's address what typically doesn't:

1. Dramatically cutting calories: This triggers your body's survival mechanisms, slowing metabolism and increasing hunger signals.

2. Relying on willpower alone: Willpower is a limited resource that depletes throughout the day, making evening compliance particularly difficult.

3. Focusing solely on exercise: While movement is important, you cannot outwork a diet that doesn't support your goals.

4. The weekend "cheat" mentality: There's nothing special about weekends—there are 52 of them every year! This on/off approach keeps you stuck in the cycle.

5. Ignoring protein and fiber: These nutrients are foundational for satiety and metabolism, yet most people drastically under-consume them.

Each of these mistakes shares something in common: they work against your body's natural processes rather than supporting them.

The RIGHT Approach: Simple Steps That Work With Your Body

1. Small Changes, Big Results

Rather than overhauling your entire diet, focus on one or two small, realistic changes that don't feel overwhelming. For example:

• Meal prepping dinner so it's easier to make when you get home instead of ordering takeout

• Adding protein to your breakfast instead of just having coffee

• Having a water bottle with you throughout the day

These small changes work because they don't trigger your body's stress responses. They're adjustments your body can easily adapt to without resistance.

2. The Protein-Fiber Powerhouse

If there's one nutritional change that yields the biggest results for those first 10 pounds, it's prioritizing protein and fiber at every meal.

When I consistently hit my protein targets (around 120g+ daily), I naturally:

• Feel fuller longer

• Have fewer cravings

• Maintain muscle while losing fat

• Have more stable energy throughout the day

But protein without fiber can lead to digestive discomfort and constipation. Fiber is equally crucial because it:

• Helps prevent the constipation that can come with increased protein

• Creates lasting fullness that protein alone can't provide

• Stabilizes blood sugar to prevent energy crashes

• Supports gut health, which directly impacts weight management

Simple ways to increase both:

• Add berries and Greek yogurt to breakfast

• Include vegetables with both lunch and dinner

• Choose whole grain options over refined ones

• Keep high-protein snacks readily available

Your body thrives when given these essential nutrients—this isn't about restriction, but about providing what your body actually needs to function optimally.

Need help hitting your protein goals? Grab my free Protein Made Simple guide for quick, practical strategies to boost your protein intake without complicated meal plans!

3. Calorie Awareness: Education, Not Permanent Restriction

Tracking calories gets a bad rap—and for good reason when it becomes obsessive. But used properly, it's an educational tool that can transform your relationship with food.

Think of tracking like learning to drive. Some people pick it up quickly and feel confident in just a few weeks. Others may need months or even a year of practice before it becomes second nature. The goal isn't to have a driving instructor forever—it's to eventually navigate independently with confidence.

Similarly, tracking helps you learn:

• What appropriate portion sizes look like for your needs

• Which foods keep you satisfied versus hungry

• The patterns between what you eat and how you feel

• How to eventually rely on your body's own wisdom

While some people only need to track for a few weeks to gain this awareness, others may benefit from longer periods—even up to a year—to really internalize portion sizes and fully retrain hunger signals that have been confused by years of dieting. This isn't failure; it's simply recognizing that we all learn at different paces.

The end goal remains the same: to develop an intuitive understanding of what your body needs without having to measure everything forever.

If tracking feels triggering or brings up past disordered patterns, there are gentler alternatives:

• The plate method (½ plate vegetables, ¼ protein, ¼ carbs)

• Hand portions (palm-sized protein, fist-sized veggies)

• Mindful eating practices without any measuring

• Focusing solely on protein targets while eating other foods intuitively

I've found that once you know your caloric targets, you can bridge the gap between where you are now and where you want to be. This awareness helps you be thoughtful and intentional about what to adjust for results.

4. Consistency Building Blocks

Consistency isn't about perfection—it's about creating systems that make healthy choices easier than unhealthy ones. Some effective strategies:

• Strategic meal prep: Even just prepping proteins can save you when time is tight

• Creating environmental cues: Having your workout clothes laid out, water bottle filled, etc.

• Planning for obstacles: Having specific strategies for common challenges (busy workdays, family events)

• Recovery routines: Knowing exactly how to get back on track after an off day without waiting until Monday

Your body responds positively to consistency because it creates stability for your metabolic processes and hormone regulation.

5. Gentle, Regular Movement

Instead of punishing workouts that leave you dreading exercise, focus on movement that feels good:

• Daily walking (ideally after meals when possible)

• Basic strength training 2-3 times weekly

• Active play with your kids

• Movement snacks (5-minute activity bursts) throughout the day

This approach supports your body's need for movement without triggering stress responses that can actually hinder fat loss.

What to Expect: Timeline and Non-Scale Victories

Those first 10 pounds typically take 5-8 weeks (and sometimes longer!) when approached sustainably. This timeline isn't arbitrary—it reflects the pace at which your body can healthfully adapt without triggering stress responses that halt progress.

But the scale doesn't tell the whole story. Other signs your approach is working:

• Clothes fitting differently even before the scale moves

• More stable energy throughout the day

• Improved mood and reduced stress

• Better sleep quality

• Decreased cravings

These non-scale victories often precede weight changes and indicate your body is responding positively to your new habits.

The Most Powerful Tool: Your Mindset

Throughout this guide, we've talked about working WITH your body rather than against it. But there's one more crucial element: working with your mind.

If you find yourself overeating on weekends or stress-eating after a tough day, no meal plan alone will solve that. These patterns often stem from deeper root causes that need addressing:

• Are you restricting too much during the week, leading to weekend overcompensation?

• Are you using food to cope with stress, boredom, or emotions?

• Have you built your identity around "being good" with food rather than nourishing your body?

I've found both personally and with my clients that addressing these mental patterns is often what finally breaks the restart cycle. When we identify these root causes, those first 10 pounds often begin to shift with significantly less effort.

This mindset shift—from fighting your body to supporting it, from perfectionism to consistency, from restriction to nourishment—is often the missing piece that makes everything else fall into place.

What Comes Next: Beyond the First 10 Pounds

As you approach your 10-pound milestone, you may start wondering about what comes next. The strategies that helped you lose the first 10 pounds create the foundation for continued progress, though some adjustments may be needed as you continue (more on that in a future blog about plateaus!).

The most important thing to remember is that the habits you're building now aren't temporary—they're the same ones that will help you maintain your results long-term.

Breaking the Monday Restart Cycle For Good

After struggling through countless Monday restarts with my own weight loss journey, I finally discovered that sustainable progress doesn't come from more discipline or stricter diets. It comes from aligning with my body's natural processes and building consistent habits that don't require superhuman willpower.

Those first 10 pounds don't have to mean restrictive diets, hours at the gym, or constant hunger. They can come from simple, sustainable changes that work with your body, not against it.

If you're ready to break the restart cycle and create sustainable changes that lead to lasting results, I'd love to help. My Lean For Life coaching program is designed specifically for those who've tried everything but haven't found an approach that truly works for YOUR unique body and lifestyle.

Apply for 1:1 coaching here and let's create your personalized plan for those first 10 pounds—and beyond.