HOW TO LOSE WEIGHT WITHOUT HATING YOUR LIFE | Healthy Sustainable Weight Loss Guide

My Recipe Ebook:
Interested in personal coaching? (custom workout plans and 1-on-1 consultations)

Follow me on Insta @christinesalus

How to calculate your maintenance calories (AKA Why you shouldn’t follow Myfitnesspal’s recommendations for weight loss):

Why your metabolism sucks and how to fix it:

Why Dairy makes it hard to lose weight:

How to stop binge eating:

My fave protein bars AKA adult candy bars:

My fave Plant-Based protein:
(Discout code christine10)


Breakfast: Berry Chia Oats // Calories: 707
1 cup soy milk
1 scoop Livwell Nutrition Raw Cacao Protein Powder
1 banana
1 cup of each: strawberries, blackberries, cherries
2 tbsp chia seeds
40g oats

Directions: blend the soy milk, protein powder and banana. Pour into a bowl or container. Stir in the oats and chia seeds. Add the berries and allow to soak overnight or for a couple of hours.

Lunch: Baked Sweet Potatoes with Baked Beans // Calories: 694
200g Baked Beans (I used a can of Amy’s Organic)
350g Baked sweet potatoes (cut into fries and bake at 400F for about 40 minutes on parchment paper)
1 TBSP tahini
140g spinach
1 tbsp nutritional yeast
1/2 cup salsa

Directions: Arrange everything in a bowl and devour. NOM.

Dinner: Red Lentil Chili with zucchini noodles // Calories: 708
(Use 1/3 of the following recipe for 1 portion)
Red Lentil Chili Recipe:
1 cup red lentils
200g bacon tempeh
1 large can (796g) crushed tomatoes
220g mushrooms
3 stalks celery
150g sweet corn
Spices to taste: garlic powder, chilli powder, smoked paprika, turmeric, salt

The rest:
600g zucchini (about 2 large)
1 tbsp nutritional yeast
1 tbsp tahini

1)In a large pot, bring 3 cups water + crushed tomatoes + lentils + chopped bacon tempeh + spices to a boil.
2) Reduce heat and simmer for 15 min.
3)Then add chopped mushrooms, corn, celery and simmer for another 10-15 min, or until everything is cooked to your liking.

Serve on a bed of zucchini noodles (TIP: use a vegetable peeler to make the noodles if you don’t have a spiralizer). Top with tahini and nutritional yeast.

Dessert: approx 100 calories of chocolate
Total calories for the day – 2209


Jenna Gisvold says:

How would you start adding exercise to this? I have figured out my maintenance calorie levels 2200 to 2400 and tracked for quite awhile in my fitness pal. The scale stayed the same. I’m 167 with body fat of 64 percent and my muscle weight is 100. I’d love to get to 147 or something lower. I’m tired of being skinny fat.

seaturtle7777 says:

One of your best videos ever! There are plenty of tips here I can work into my weight loss lifestyle.

Nosaer On says:

Love u, Christine! Your advices are always very useful, right and in time! I feel kinda empty and out of mood on 100% clean diet plan and I was so afraid to add bit sweets to my diet. Your video came at the exact moment I needed this information.I’m happy I have u! <3

Yasmin Bowmer says:

What! You’re 36!! Just had to pause the vid.. Been a sub for years and never knew that lol. You look amazing! 10 years younger for sure. <3 xxx

Pink Nekogeek says:

I’m getting married in 9 months and have 40 lbs to lose… do you think the 10%-20% deficit will get me there in a time?? It’s been such a struggle to lose weight for me but I never knew about the maintenance weight and all that… I really hope I can get there. I really don’t want to have to let my dress out ;_;.

Kayla Depuit says:

Such a healthy approach. Very excited to put this into practice. Thanks lady 🙂

Chris R says:

Love your diet and exercise advice but I’m sure I’m not the only one curious about your skin care routine! 36?!?! Good for you

trustobey1016 says:

You don’t look a day out of your 20’s.

MrHanover Smith says:

you DO Look amazing, BUT i am a 50y old lady that can not even work out like you and cant eat 2200 calories a day…..i would stay fat….my metabolism cant be like yours..i am older….so restricting and getting moderate activity and low impact is best i can do…focusing on stretching and posture, walking a few miles a day, not on concrete. kat/ak

Burpeesandberries -Ingrid says:

Salty. Crunchy. Peanut buttery things. Yes!!!!!!! :))))))) definitely my sister from another peanut butter obsessed mister! ♥️

AzureOcean says:

Great vid!

I’m curious, what is the intro song you have?

Aryle Ng says:

hi christine, can you please clarify if you eat at maintenance (say 2200 calories) even when working out and burning 5-800 calories everyday? Also, may I ask based on the sites your recommend, i figured my maintenace is around 1500 calories (im 5″4) and sedentary, is that considered low or should i trust it?

Pm C says:

Sorry to say that… you are so negative and I feel demotivated from your videos…

LoveFitness says:

thank you Christine. You are one of my fav youtube female fitness super women 🙂 and I really needed this wake up call. I have some struggles with my calorie intake and to accept my body as it is. Thank you 🙂

Moldovanca says:

My issue is that I currently live in Japan and it is ridiculously hard to get alternatives.
I can’t buy almond milk or butter, I searched for regular oat meal for months, and everything here has beef stock or soy in it. If I want import stuff I have to either pay double or order online (which doesn’t help the planet either).
Thanks for the information, your videos are very informative.

Vegan Chick says:

you look amazing! and those eyes!

gabe gerdes says:

I’m a 31 year old woman who runs a home daycare but doesnt work out ,5/5 and 188 lbs right now I eat 1200 a day and I hate it! I’ve lost 110 and need to lose about 40 more, could you help me figure out what calories to eat to fix my metabolism then to start losing again in a few weeks? I think I can totally do the 20% after I fix the metabolism

Erin Drum says:

If you aren’t the definition of arm goals then I don’t know who is! 🙂

Barbie Lee says:

oh thank you for explaining if your metabolism is healthy if you are eating at 1500cal and you are gaining weight. So do you think for a petite person like me only 5’0 in height and eats 1600 cal or more and maintaining my weight at 93 or 97kilos is healthy doing only pilates at home. Im recovering from an bulimia binge purge type and before addicted to workout but I do less workout now coz Iam now a wife so I always stay at home. and even though I don’t eat full vegan anymore, I eat 35%fruit, 30% veggies 20%grains and 15% fish and a tiny bit of chicken. but I still cant stop eating before bedtime fruits and peanut butter:-(


Love your channel and your awesome vibe!!! Great recipes.. And those Shoulders!!!! I want.. I have been trying to build them for years. Currently in a surplus due to too much dieting.. Gained fat really quick.. But i am so happy I found this channel.

Brooke Diane says:

Sounds so easy but then actually counting my calories is the hard part for me

solarwind1985 says:

Really cool!

Katy Kehle says:

Thank you for this! Glad you’re vegan too!

caramelushca says:

I love you Christine! <3

theFitty says:

YES. I’t all about how it can be sustainable! If it’s not sustainable you won’t be able to maintain your physique.

Bethany Bray says:

When you’re eating at a 10% deficit, about how many lbs / week should you be losing? Just curious what is considered slow and healthy!

DingDong says:

Your food always looks so delicious! And you look so young & glowing 🙂

S. Wan says:

how quickly will the body adapt to lower calories intake? Are we talking days or weeks or months?

Liz Shiver says:

My husband and I have been vegan for one week now and your influence was a big part of that decision. Thank you!

Stephanie Velings says:

I really love your talking videos. You project this calmness that is really nice to listen to. I would love it if you could make a video on how to keep progressing in the gym and actually build muscle. That seems to be something I struggle with. I would love to go on a bulk but I don’t think I could handle it (ED history), so I am going to do a very slow leanbulk. Any tips on how to go about that would be awesome! You are an inpiration, take care. Greetings from Holland :)Stephanie

Jayne Sixx says:

I made Chickpeas in the oven with maple syrup and cinnamon ground till they were brown and crunchy for a snack and I have been doing Tahini, lemon and water mixed together for a dip. How long do the berry oats last in the fridge?

Vegan Jessy says:

Your suggestions are so helpful and healthy!

Julie Van den Kerchove says:

Awesome video Christine!

 Write a comment


Do you like our videos?
Do you want to see more like that?

Please click below to support us on Facebook!