How to Lose the First 5 Pounds by Doing Less (Not More)

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Read the Episode Transcript:

Lose the First 5 Pounds by Doing Less (Not More)

So you’ve been thinking about losing weight… but the idea of losing 20 or 30 pounds feels overwhelming. Let’s talk about just the first five. Because those first five pounds? They’re not just weight — they’re momentum, confidence, and proof that this time can be different.

Welcome to the Eating Habits for Life podcast. I’m Kate, your guide to breaking bad eating habits and losing weight in a way that actually feels good and sustainable.

If you’ve been stuck in cycles of overeating, emotional eating, or mindless habits, you are absolutely in the right place.

In this episode, I’ll show you why losing the first five pounds is such a powerful place to focus your energy, what mistakes to avoid in the beginning, and the low-hanging fruit approach.

You’ll also walk away knowing what to focus on this week, so you can finally start seeing results without the pressure, the shame, or the all-or-nothing thinking.

The Approach to Losing the First 5 Pounds and Why They Matter Most

Whether your weight loss goal is 10 lbs, 25 lbs., 50, lbs. or 100+ lbs., that first 5 lbs. is the most important portion of that weight loss goal. Most of my clients want to lose anywhere from 10 lbs. to 100 lbs. when they first come to me, so that’s why I used those numbers. It’s the most common range I see.

So if your goal is to lose more than 5 lbs, which I’m guessing it is, then here’s why the first 5 lbs. matter so much…

Losing the first 5 pounds isn’t just a number on the scale. It’s a spark. It’s a mental and emotional shift that creates momentum.

When you lose those first few pounds by making small, doable changes, you start to build self-trust. You’re showing yourself, “Hey, I can do this. I don’t need to be perfect. I just need to keep showing up in a way that works for me.”

What happens then is you start to see yourself differently. You go from feeling stuck or frustrated to feeling capable and empowered. And that is the foundation for lasting change.

Plus, any larger task feels more doable when you break it up.

I have been trying to use this when I do running workouts or when I’m racing. This past weekend during a half marathon I raced, I broke the race up into the first 4 miles, then the next 4 miles, the next 4 miles, and then the last mile (plus 0.1), I broke up into 800 meter sections.

It really helped the remainder of the race not feeling so ominous and dreadful, especially when you’re in pain and super fatigued. It made me think, “I can totally do this.” Rather than feel overwhelmed.

The Mistakes People Make When Trying to Lose the First 5 Pounds

Let’s talk about some common mistakes I see when people are trying to lose those first 5 pounds. See if any of these are you:

1. You go too hard, too fast. This is often due to strong emotions such as excitement or even desperation. Or, having misinformation from the dieting and weight loss industry over the years.

So for example, you suddenly cut out all carbs, or start working out every single day, or try to follow a super strict calorie-restriction plan or try to eat only the most healthy foods on earth.

And while that might work for a week, it usually doesn’t last. It’s not sustainable, and when life gets busy or stressful, those changes fall apart. This doesn’t mean anything about you or that you’re weak. It’s just bound to happen.

2. You expect perfection from yourself. There’s this belief that if you mess up once, you’ve failed. And that leads to the all-or-nothing cycle. “Well, I already had dessert, might as well start over next week.” Super common, and I definitely notice this in career women and healthcare professionals.
3. You rely solely on willpower. Willpower is essentially mental energy and depletes throughout the day, week, month, etc. If your eating habits are being run by old patterns and emotional triggers, white-knuckling your way through the day is exhausting. It’s not about willpower. It’s about changing the system.

These approaches keep you stuck in the same loop, trying harder instead of trying differently. This is why on my website homepage, I have right at the top, eat differently, feel free, lose weight. I don’t have “Eat perfectly, feel free, lose weight,” or “Eat healthy, feel free, lose weight.” That’s because you just need to do something different, not harder.

The Low-Hanging Fruit Approach

This is where the magic starts.

When I work with clients, I always find out what would be easy enough for them to do that week.

That’s what I call the low-hanging fruit. The stuff that feels totally doable, almost too simple or easy.

But here’s the truth: small changes that you actually stick with will create more results than big changes that don’t last, right?

Let me give you some examples of low-hanging fruit:

• Swapping your afternoon soda or sugary coffee drink for water or herbal tea. But maybe not starting out with every afternoon, but maybe one or two afternoons.
• Eating just a little more slowly at dinner.
• Leaving a few bites behind on your plate — not because you’re dieting, but because you’re tuning into your body.
• Adding a veggie to one meal a day. Or if that’s hard to do, then maybe 3 meals a week.
• Checking in with yourself before snacking — “Am I actually hungry?”

These things don’t require tons of effort, but they do require awareness and being intentional. And they add up, fast.

What’s powerful about this approach is that it builds self-trust. You follow through, you feel good, and you want to keep going. That’s how you build momentum — not by doing everything, but by doing something and doing it consistently.

You don’t have to do something 100%, every single time to be consistent. You just have to do a little something tiny, rinse and repeat. You can always build upon that, which is exactly what my clients and I do together. It’s less overwhelming. Think of it like learning how to play tennis or another sport. You’d start with some simple, basic moves, and then build upon those.

4 Steps to Lose the First 5 Pounds, Starting This Week

Let’s talk So here’s what I want you to do after this episode:

1. Pick one low-hanging fruit habit. Just one. Not five. Choose something that feels almost too easy. That’s the point. You want a win.
2. Anchor it to something you already do. For example, if you’re choosing to drink more water, pair it with your lunch or your morning routine. Habit stacking makes it easier to follow through.
3. Notice how you feel. Not just physically, but emotionally. Do you feel more in control? More aware? More calm? Those wins matter just as much as what the scale says.
4. Celebrate your follow-through. Not perfection. Not the outcome. Just the fact that you followed through. That’s the real win.

You can build on this. And when that first 5 pounds starts to come off, it’ll feel like a reflection of the changes you’re making. Not just the food, but your mindset, your relationship with food, your habits.

Final Thoughts on Losing the First 5 Pounds

So many women feel like they need to be “ready” to start. But the truth is, you become ready as you go. Starting small doesn’t mean you’re not serious — it means you’re setting yourself up to succeed.

If you’re feeling like this is the kind of approach you’ve been looking for — one that works with real life, real schedules, and real emotions — I can help you map that out.

You can book a free consultation with me here. We’ll talk about what’s keeping you stuck and what small shifts could create big results for you.

Remember: You don’t need more willpower. You need a different starting point.

Start with one thing. Make it easy. Build trust with yourself. That’s how you create momentum.

And that’s how you lose your first 5 pounds — and keep going from there.