If you’re here, chances are you’re ready for a new approach to weight loss — one that doesn’t revolve around restriction, guilt or chasing perfection. At Glass Half Full Nutrition, we believe that losing weight—and keeping it off—requires more than just willpower. It takes the right blend of support, strategy, and self-awareness.

Yes, nutrition and exercise matter which is why we focus on adding nutritious foods and enjoyable activities in a way that’s structured yet flexible. But so do stress management, emotional well-being, and daily routines that actually work for your life. Sustainable weight loss happens when we focus on both the science and the humanity behind behavior change.

That means reconnecting with who you already are — your values, your strengths, your lived experience — and using those to build habits and routines that feel purposeful, joyful, and easier to maintain over time.

Our clients follow guided principles, not strict rules. The science-backed 10 Principles for Achieving Your Happy and Healthy Weight apply to everyone — but how you apply them depends on your preferences, lifestyle, and goals.

1. Define your PURPOSE

Change is hard — and often uncomfortable. But lasting results come when your desire to grow becomes stronger than your desire to stay the same.

It’s not enough to simply want to lose weight. You need a meaningful reason behind your goal — one that’s rooted in who you are and what you care about. Start by asking yourself: “Why do I want to lose weight?” and “Who do I want to become through this process?”

These questions help you uncover your deeper values — what we call your Big Why. That inner reason is what keeps you grounded and motivated, especially on the hard days when giving up feels easier.

And here’s the truth:
You already possess what you need to be successful. Your unique character strengths like perseverance, prudence, curiosity and creativity are tools you can use to move forward with more confidence and joy.

The more you use them, the more purpose and happiness you cultivate along the way.
When you lead with your strengths and anchor into your “Why,” change doesn’t just happen. It becomes permanent.

2. Eat enough PROTEIN

Protein is a powerhouse when it comes to weight loss. It keeps you full, curbs cravings, supports your metabolism, and helps build lean muscle for a toned look. While your exact needs depend on factors like weight, activity level, and goals, a good daily target is 0.5–0.7 grams of protein per pound of body weight. Spread your intake evenly throughout the day for best results. For most people, this means at least 25-30 grams of protein per meal.

Here are a few actionable tips you can do right now to ensure you eat enough protein:

• Start with whole food protein sources like lean meats, eggs, fish, dairy, or soy foods when building your meals and snacks
• Keep convenient options like frozen shrimp and turkey burgers, canned chicken or tuna, Greek yogurt, and eggs/egg whites always on hand.
• When life gets busy, prepare a couple of proteins ahead of time—like hard-boiled eggs for a nutritious snack or cooked ground meat for quick meals like tacos, burger bowls or stuffed peppers. Your future self will thank you!
• Don’t forget plant-based proteins like beans and lentils. They offer both protein and fiber for long-lasting satisfaction. Add lentils to bowls and soups (they cook quickly without presoaking).

3. Eat more PLANTS

Michael Pollan said it best: “Eat food. Not too much. Mostly plants.”

When we eat more plant foods, we eat more fiber. Fiber is a type of carbohydrate that supports weight loss by helping you feel full and satisfied. Because your body doesn’t digest fiber like other nutrients, it adds volume without adding calories.

Fiber is one of the foundational habits we teach our clients—because when you build your plate around plant foods and fill in the rest with whole, real ingredients, you naturally increase your fiber intake. This simple shift not only helps you feel fuller for longer but also boosts your intake of essential nutrients that support long-term health, digestion, and sustainable weight management.

Think of plants as the anchor of your plate—fruits, vegetables, whole grains, beans, legumes—then fill in with quality proteins and healthy fats. Most people benefit from 25–38 grams of fiber per day, ideally spread out evenly throughout the day. The more variety and color, the better your body (and energy levels!) will feel.

Here are a few easy steps you can take today to eat more fiber:

• Add a fruit or veggie to every meal and snack
• Choose “100% whole grain” breads and cereals
• Toss canned beans, lentils, or chickpeas into salads, soups, and bowls
• Swap regular pasta for legume-based versions for a fiber (and protein!) boost

4. Stay mindful of PORTIONS

Energy balance is the foundational principle of weight loss—and it can’t be ignored. It refers to the relationship between the calories you consume and the calories your body burns. When you consistently burn more than you eat, you create a calorie deficit, which is essential for weight loss over time.

Our bodies need energy (measured in calories) to function, and food is how we get that energy. Creating a calorie deficit starts with understanding your baseline calorie needs—then adjusting your intake accordingly.

Before our clients take a closer look at the numbers, they learn a simple, flexible framework for building balanced meals anywhere, anytime with the right portions of each food group. The goal isn’t to eat less-it’s to eat more of the foods that fuel your body, while still seeing results. We focus on plating what you need (nutritious, satisfying foods) and then adding what you want – hello, balance! This approach makes it easier to eat the right amount, kickstart weight loss, and feel good doing it—without restriction or deprivation.

It’s equally important to tune into your hunger and fullness cues when deciding how much to eat. Finding balanced portions isn’t a one-size-fits-all approach. It’s a personal, ongoing process. Having the right tools and support can help you find what works best for your body so you can feel your best, stay consistent over time and get results!

5. Start PLANNING your meals

If you’re trying to stay consistent with your nutrition, flying by the seat of your pants rarely leads to lasting results. The truth is, planning is behind most successes—and healthy eating is no exception.

You don’t have to love cooking or spend hours prepping every meal from scratch. Whether you’re short on time, not confident in the kitchen, or just don’t know where to start, meal planning can still work for you.

All you need is a simple, flexible strategy that fits your life.

Even if you don’t follow your plan exactly, having one helps you make more intentional choices throughout the day. That means fewer last-minute decisions, less stress, and more consistent progress toward your weight loss goals.

Simple plan. Smart choices. Real results.

6. PLAY with a set of practical tools and strategies

There’s no one-size-fits-all solution to weight loss—and that’s a good thing. It means there are many tools available to help you create a sustainable approach that fits your life. The key is learning what works for you.

Our most successful clients use simple self-monitoring tools—like food tracking and step counters—to identify small, realistic tweaks they’re ready to make. Using a simple framework, they build their meals around nutrient-rich foods that help manage hunger, reduce cravings, and maintain steady energy throughout the day.

They also set clear boundaries that keep them in control of their habits: plating their meals instead of eating from bags or boxes and adopting a “food snob” mindset—if it doesn’t truly excite you, then skip it.

The secret? Play. Embrace a curious, flexible mindset. Experiment. Explore simple tools that don’t drain your energy but help you make better choices, improve the quality of your diet, and allow you to stay consistent.

7. PRIORITIZE forms of movement that make you feel good

In today’s world of desk jobs and endless scrolling, it’s easy for daily movement to fall to the bottom of your to-do list. But here’s the truth: our bodies were made to move – and finding small, enjoyable ways to stay active throughout the day is one of the most powerful (and often overlooked) strategies for sustainable weight loss.

Yes, burning calories plays a role—but focusing on movement only to burn calories isn’t an effective long-term strategy. The real key? Discovering ways to move that feel good, fit your lifestyle, and actually bring you joy. When movement is enjoyable, you’ll stick with it—even when life gets busy.

Fun fact: the calories you burn from everyday activities—like walking, cleaning, grocery shopping, or even fidgeting—also known as N.E.A.T. (Non-Exercise Activity Thermogenesis), accounts for more daily calorie burn than your workouts. Even better? This type of movement helps regulate appetite, boost mood, and gives you more flexibility with food.

Here’s your simple first step: Strap on a pedometer or smartwatch and start tracking your daily steps—you’ll be surprised how effortlessly they add up when you’re having fun.

The following are some ways our clients add more fun movement into their day: listening to a favorite podcast during an after-dinner walk, taking walking meetings with coworkers, dancing while cooking or cleaning, trying a new hobby like pickleball or playing outside with their kids.

Remember: it’s not about perfection. It’s about building momentum with small, consistent steps that move you closer to the version of yourself you want to become.

8. Embrace PROGRESS over perfection and be patient

When you view your weight loss progress through a glass-half-empty lens, it’s easy to fall into all-or-nothing thinking—leading to half-hearted efforts or no action at all.

But sustainable weight loss isn’t about perfection. It’s about showing up consistently, even when things aren’t ideal. Every small choice in the right direction adds up. Progress—not perfection—is what creates lasting change.

We’re naturally wired to focus on what’s not working. This “negativity bias” was once a survival mechanism, but today it often fuels stress and self-doubt. That’s why having a coach in your corner matters—someone who helps quiet your inner critic and shift your focus to what is working. That mindset shift builds momentum, and with momentum, sustainable habits follow.

9. PERSERVERE through discomfort and difficult times

The hard truth to accept? Lasting weight loss isn’t a destination—it’s a journey of learning how to navigate the twists and turns of real life. Progress often looks like showing up even when motivation is low, and making the next best choice when things don’t go perfectly.

Instead of focusing on what’s not working, shift your attention to what is. Celebrate every small win—these moments build powerful evidence for the person you’re becoming.

And when the journey feels hard (and it will), lead with curiosity and self-compassion. Sustainable change isn’t about perfection, it’s about perseverance through discomfort, and trusting that every step forward counts.

10. Find your PEOPLE

Permanent change doesn’t happen in isolation—it happens in community.
Sustainable weight loss is about more than willpower—it’s about who you surround yourself with. Real, lasting change happens when you’re supported by a community that understands your goals and lifts you up when things get tough.

When your part of a like-minded group, you’re more likely to stay motivated, shift your identity, and feel empowered.

Whether it’s celebrating small wins or pushing through setbacks, having “your people” creates the connection and accountability that makes long-term success possible.

Because change is hard—but it’s easier (and more fun) when you don’t do it alone.

Ready to build your own roadmap?