In fact, research suggests that 80% of people who lose at least 10% of their body weight regain everything they lost, if not more.

A post shared by Carter • Weight Loss Coach (@cartergood)Apr 29, 2020 at 7:18am PDT.

The 25-year-old from Austin, Texas, who is now a weight loss coach and qualified personal trainer, recently shared the 10 most important lessons he's learned about sustainable fat loss in an Instagram post.

and so every time I share, I try to use it as a way to encourage and educate others on the right way to lose weight and get healthy," Good told Insider.

Here are the 10 lessons Carter Good learned through losing 140 pounds, and keeping it off.

Although this approach did lead to weight loss, it wasn't sustainable because it was too restrictive.

"Regardless of how long it takes you to lose weight, you're going to spend a much longer time maintaining a lean and healthy body," Good wrote on Instagram.

"People come to me with the goal of losing a certain amount of weight," he said.

Although the key to sustainable weight loss is creating a healthy lifestyle you enjoy and can thus maintain, and it's never wise to cut out every food you enjoy, you will have to make some changes, Good said.

Good wrote that as he lost weight, his cravings didn't vanish but he got "better at delaying gratification for a greater reward.".

"Part of becoming someone who makes fitness a priority is being able to make the harder choice in the moment that leads to a greater reward in the future," Good said

"Just like anything worth having," Good wrote

"Losing weight has taught me about hard work, discipline, and delayed-gratification, which has helped me in so many other areas of my life," Good said