3 tips to safely lose 20 pounds & keep it off forever
Losing weight can feel overwhelming, especially with all the conflicting advice out there. As a registered dietitian the fad diets and quick fixes drive me crazy! If you’re looking to lose 20 pounds of fat in a healthy and sustainable way, let me let you in on a little secret: the key lies in small changes that you can maintain for the long run. Focusing on eating whole foods, moving more, and ensuring you get enough protein at your first meal are all critical components to a successful weight loss journey.
When I work with clients, these are the three things that we tackle first. Sometimes it takes a complete overhaul, and other times it just a few small tweaks to their current diet to get quick results. And you know what, they lose the weight. Most clients lose 12 pounds in the first 6 weeks of my program, and keep it off. Some have more to lose, and others keep a similar weight while losing inches.
Keep scrolling. These are the three simple things you can do to help you lose weight while improving your overall health –> healthy eating habits, physical activity, and strategic meal planning to achieve sustainable weight loss. Let’s get you started!
1. Prioritize Whole, Unprocessed Foods—Especially During Holidays and Travel
One of the best ways to lose weight and feel your best is to focus on whole foods and lean protein. When I talk about whole foods, I mean real, unprocessed foods that are packed with essential amino acids, vitamins, and minerals. This includes vegetables, whole grains, fruits, and healthy fats like olive oil and avocados.
The holidays and travel seasons can be particularly tricky because they are often filled with high calorie drinks, processed snacks, and high-calorie meals that make it hard to stay on track. But, by planning ahead and making healthy choices when it comes to meals, you can still stick to your weight loss goals without feeling deprived.
Here’s how you can focus on unprocessed foods:
- Opt for lean protein sources like chicken, fish, turkey, or plant-based proteins like lentils and tofu.
- Skip the alcohol, fruit juice or sugary drinks and stick to unsweetened tea, black coffee, or water to avoid unnecessary calorie intake and blood sugar spikes.
- Avoid processed snacks like chips or packaged treats, which tend to be high in unhealthy fats, refined carbs, and added sugars.
Choosing unprocessed foods like apples and peanut butter over chips or a bowl of oatmeal over that McDonald’s breakfast sandwich gives your body a larger volume of food with more nutrients that it’s able to process easily. It’s also way more satisfying and you won’t get bogged down with unnecessary fat or ingredients that cause inflammation.
A healthy diet rich in whole foods supports disease control, helps with weight loss, and improves overall health in the long run. When you stick to nutrient-dense foods, you’ll reduce your caloric intake without feeling like you’re on a low-calorie diet or restricting yourself.
2. Move More: Get 10K Steps a Day & Embrace Strength Training
Physical activity plays a significant role in a healthy weight loss plan. One of the best strategies (and underrated I may add) for fat loss is to increase your calorie burn throughout the day with regular movement. Aiming for 10,000 steps a day is a simple way to increase your physical activity without needing to do intense workouts every day. Walking is a low-impact exercise that works for almost any body type, and it can help boost your metabolic rate and keep your energy levels up.
If you want to speed up your weight loss journey and preserve muscle mass, strength training is another must. Weight training not only helps you build lean muscle mass, but it also fires up your metabolism and can help you burn more calories at rest. Plus, building muscle helps combat muscle loss that can occur with rapid weight loss or calorie restriction. If you’re intimidated to pick up weights, I highly recommend the FASTer Way workouts. They’re split up into upper body, total body and lower body strength workouts that are quick and effective. I personally look forward to them whether I’m working out at the gym, or at home.
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Incorporate weight training into your workout plan with exercises like squats, lunges, and push-ups, or use dumbbells or resistance bands for more high-intensity strength training. If you’re not sure where to start, consider working with a personal trainer or following a structured exercise program like the FASTer Way that includes both strength training and cardio.
If high-intensity workouts aren’t your thing, just start by walking more. Whether you’re walking outside, on a treadmill, or even using a walking pad while you work, the key is consistency.
3. Get 30g of Protein at Your First Meal
Getting 30g of protein at your first meal of the day is one of the best ways to set yourself up for success. Protein helps stabilize your blood sugar, curb hunger, and keep your metabolism revved up. This is crucial if you’re aiming for sustainable weight loss, as protein helps preserve muscle mass while you’re losing body fat.
Eating enough protein early in the day will also help you avoid the temptation to snack on processed or sugary foods later, especially when you’re surrounded by holiday treats or snacks while traveling. Here are some easy ways to get 30g of protein at breakfast:
Make a protein smoothie with a high-protein powder, almond milk, and some fruit or greens.
Scramble a few egg whites and whole eggs for a high-protein start.
Add Greek yogurt or cottage cheese to your morning meal—both are high in lean protein and perfect for a quick meal.
Protein is also a key nutrient for helping you feel full and satisfied, making it easier to control your portion sizes and stick to your calorie deficit throughout the day. And most importantly, help you reach your weight loss goals without feeling deprived.
Putting It All Together: Sustainable Weight Loss Tips
When it comes to losing weight, there’s no need for low carb diets or weight loss pills. Instead, focus on making small changes that you can sustain over the long term. You’re future self will thank you when you focus on:
- Eat a diet full of whole, unprocessed foods—especially during the holidays and while traveling.
- Move more—aim for 10,000 steps a day and incorporate strength training to help preserve muscle and boost metabolism.
- Ensure you’re eating enough protein at your first meal of the day to keep you satisfied and energized.
Sustainable weight loss is all about creating healthy habits that align with your individual needs. Instead of focusing on quick fixes, make lifestyle changes that you can stick with for the long haul. This will not only help you lose the extra pounds but will also improve your overall health and well-being, reducing the risk of heart disease, high blood pressure, and other health conditions. You’ve got to trust the process. If you have questions, please don’t hesitate to reach out!
Happy weight loss! Stay consistent, and remember—small changes lead to big results over time. You’ve got this! 💪
Join my next round of the FASTer Way
Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!