10 Steps to Lose 20 Pounds in 90 Days
Have you ever thought, “I need to lose 20 pounds before I go on this vacation” or “I have to lose weight before my wedding”? It’s common to feel a time crunch when a special event is approaching. While losing weight fast may sound appealing, sustainable results require a more thoughtful approach. Here are 10 actionable steps to help you lose 20 pounds in 6 months while creating a lifestyle you can maintain.
Step 1: Adjust Your Timeline to 6 Months
Yes, I know—it’s not what you want to hear. But hear me out. When your goal is to lose 20 pounds, the focus should be on losing body fat without sacrificing muscle mass. This approach prevents the yo-yo dieting effect and allows you to enjoy life without extreme restrictions. Adjusting your timeline sets you up for success without feeling deprived.
Step 2: Track Your Food for 7 to 14 Days
Consistency is key when tracking your food. Record everything you eat for at least a week, including snacks and drinks. This gives you valuable insights into your eating habits, behaviors, and timing. For example, are you snacking late at night? Identifying patterns will help you understand where changes are needed to lose 20 pounds effectively.
Step 3: Use Your Data to Make Gradual Changes
Once you’ve tracked your food, start making small adjustments. You don’t need to overhaul your diet overnight. For instance, if you’re drinking three bottles of wine a week, cut back to one. If late-night snacking is an issue, address the root cause—is it stress, boredom, or something else? Making incremental changes ensures sustainable progress.
Step 4: Incorporate Exercise
Exercise isn’t mandatory for weight loss, but it’s highly beneficial. Walking is an excellent starting point. As you progress, add strength training a few days a week. Building muscle boosts your metabolism and helps you lose 20 pounds while improving overall fitness. Remember, you don’t need hours on a treadmill—focus on what works for you.
Step 5: Get Your Lab Work Done
If you’re serious about weight loss, check your overall health. Have your thyroid, sex hormones, and insulin levels tested, especially if you’re over 35. Advocate for yourself and ask for specific tests to ensure there are no underlying issues that could hinder your ability to lose 20 pounds.
Step 6: Prioritize Sleep
Getting quality sleep is non-negotiable. Lack of sleep affects your hormones, appetite, and energy levels, all of which impact weight loss. Create a consistent sleep routine by going to bed and waking up at the same time daily. If you struggle with sleep, consider supplements like melatonin (after consulting with your physician).
Step 7: Add Basic Supplements
Consult your doctor about incorporating supplements into your routine. Common recommendations include magnesium, vitamin D3, fish oil, and a multivitamin. Supplements can support overall health and help your body function optimally as you work to lose 20 pounds.
Step 8: Learn to Say No
As women, we often prioritize everyone else’s needs over our own. It’s time to stop. Saying no to obligations that don’t serve you is essential for preserving your energy and focus. Remember, you matter too, and your health deserves to be a priority.
Step 9: Track Progress Beyond the Scale
The scale is just one way to measure progress. Consider taking body measurements, progress photos, or tracking strength gains in the gym. These methods provide a more holistic view of your journey and keep you motivated to lose 20 pounds sustainably.
Step 10: Define Your “Why”
Why do you want to lose 20 pounds? Understanding your deeper motivation helps you stay focused and committed. Whether it’s improved health, confidence, or energy, your “why” will guide you through challenges and keep you on track.
Make Your Weight Loss Sustainable
Losing 20 pounds doesn’t have to mean giving up the foods you love. With these 10 tips, you can create a balanced, flexible lifestyle that supports your goals. Are you ready to start your journey? Let’s talk about how you can achieve permanent weight loss through The One program.
About the Host
Bonnie Lefrak is a Life & Body Transformation Expert and founder of The One, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive your habits. She has helped thousands of women ditch the mindsets holding them back, achieve permanent weight loss, and feel confident in their own skin. Transformation, when done right, starts from the inside out.
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