20 tips to lose 20 pounds in 3 months or less:
1. Eat at least 40g of protein for breakfast
This will regulate your appetite the rest of the day. Protein in the morning is associated with both muscle gain AND weight loss!
This will regulate your appetite the rest of the day. Protein in the morning is associated with both muscle gain AND weight loss!
2. Stop eating 3+ hours before bed
This is ideal for your circadian rhythm and sleep quality. The better your sleep, the better you’ll recover, build more muscle and burn more calories! It is also great for insulin sensitivity, energy, etc.
This is ideal for your circadian rhythm and sleep quality. The better your sleep, the better you’ll recover, build more muscle and burn more calories! It is also great for insulin sensitivity, energy, etc.
3. Only eat carbs from potatoes, fruit, rice, honey and vegetables
Not only are these foods more nutritious than processed carbs, they are much harder to over eat! Your gut will also be much happier.
Not only are these foods more nutritious than processed carbs, they are much harder to over eat! Your gut will also be much happier.
4. Always eat carbs AFTER protein & fiber
This will prevent you from getting a big glucose spike from carbs!
This will prevent you from getting a big glucose spike from carbs!
5. Time your highest carb meal before exercise (or go on 10-15 minute walks after meals)
This will also help reduce a glucose spike from carbs, and you’ll immediately use the carbs as energy!
This will also help reduce a glucose spike from carbs, and you’ll immediately use the carbs as energy!
6. 90% of the foods you eat should be SINGLE ingredients
The more foods you eat with an ingredient list the harder weight loss will be. Single ingredient foods will be more nutritious, easier to digest, and much harder to eat compared to hyper-palatable, processed carbs.
The more foods you eat with an ingredient list the harder weight loss will be. Single ingredient foods will be more nutritious, easier to digest, and much harder to eat compared to hyper-palatable, processed carbs.
7. Eat your goal body weight in grams of protein every single day
This will keep you full, regulate your appetite, help you build muscle, prevent big glucose spikes, AND bonus: you burn more calories digesting protein compared to carbs and fat!
This will keep you full, regulate your appetite, help you build muscle, prevent big glucose spikes, AND bonus: you burn more calories digesting protein compared to carbs and fat!
8. Meal prep 2 different proteins every Sunday (1 for lunches, 1 for dinners)
This will make things EASY during the week, and take the thought out of cooking when you are busy!
This will make things EASY during the week, and take the thought out of cooking when you are busy!
9. For those 2 proteins, choose 1 lean (shrimp, scallops, chicken breast, white fish, etc) and 1 a little fattier (lean ground beef, salmon, wild game, chicken thighs)
This will keep the overall calories and fats in check, while still eating enough fat for fat soluble vitamins and hormone production!
This will keep the overall calories and fats in check, while still eating enough fat for fat soluble vitamins and hormone production!
10. The only snacks you should have are yogurt with whey protein and berries, hard boiled eggs, or beef jerky/meat sticks
These are the best snacks for weight loss because they are high protein, nutritious, easy to digest, and nearly impossible to overeat!
These are the best snacks for weight loss because they are high protein, nutritious, easy to digest, and nearly impossible to overeat!
11. Prioritize building muscle
This will allow you to burn more calories all day long. The more muscle you have, the more calories you burn even while sitting on the couch. Every time you step in the gym you should try to beat yourself from the week before!
This will allow you to burn more calories all day long. The more muscle you have, the more calories you burn even while sitting on the couch. Every time you step in the gym you should try to beat yourself from the week before!
12. To add flavor to meals, use fresh herbs, citrus, mustards, hot sauce, salsa, spices, coconut aminos/soy sauce
These are clean, low calorie ways to flavor meals!
These are clean, low calorie ways to flavor meals!
13. If you have a social situation/party/dinner to go to, make sure to load up on LEAN proteins all day; do not starve yourself
This will balance the higher calorie meal at a restaurant/party, but make sure your total protein target on the stay is still in check!
This will balance the higher calorie meal at a restaurant/party, but make sure your total protein target on the stay is still in check!
14. Always have proteins in the freezer that you can cook quickly if you are in a pinch!
My 3 favorites are shrimp, fish filets, and ground meats. These are quick to defrost, easy to cook, and super high protein!
My 3 favorites are shrimp, fish filets, and ground meats. These are quick to defrost, easy to cook, and super high protein!
15. Do not neglect your sleep & circadian rhythm
Get sunlight in the morning, reduce blue light at night, and go to bed & wake up at the same times every day. This is one of the most overlooked things when it comes to our health, metabolism and insulin sensitivity.
Get sunlight in the morning, reduce blue light at night, and go to bed & wake up at the same times every day. This is one of the most overlooked things when it comes to our health, metabolism and insulin sensitivity.
16. Get more sunlight!
The more sun you get, the leaner you will be. The sun improves your mood, metabolism, insulin sensitivity, circadian rhythm and much more!
The more sun you get, the leaner you will be. The sun improves your mood, metabolism, insulin sensitivity, circadian rhythm and much more!
17. Clean ingredients does not mean it is weight loss friendly
A 100% grass fed ribeye may be “healthy” but it is far from ideal for weight loss! Finding a balance between nutrient density and caloric intake is key.
A 100% grass fed ribeye may be “healthy” but it is far from ideal for weight loss! Finding a balance between nutrient density and caloric intake is key.
18. Find recipes you actually enjoy and keep them in rotation
As you cook them more it will become easier and more efficient!
As you cook them more it will become easier and more efficient!
19. Make a PLAN for each week!
Winging each week is a recipe for disaster. If you have a plan for the week, it will make healthy eating much less stressful.
Winging each week is a recipe for disaster. If you have a plan for the week, it will make healthy eating much less stressful.
20. Fuel your body with high quality, nutrient dense food
Eating an extremely restrictive diet will only make your metabolism worse. There are tons of vitamins and minerals that will play a role in your metabolic health!
Eating an extremely restrictive diet will only make your metabolism worse. There are tons of vitamins and minerals that will play a role in your metabolic health!
I'm running an 8 week summer weight loss challenge‼️
What’s Included?
Custom Meal Plan: Tailored to your goals, favorite foods, and lifestyle so you can eat healthy without the guesswork.
Personalized Workout Plan: Meet with a personal trainer and have a workout plan designed to fit your lifestyle and help you crush it.
Weekly Group Coaching Calls: Learn about different health topics each week and stay motivated with expert guidance and community support.
Amazing Prizes: The challenge winner will score awesome rewards to celebrate their success!
Lifetime Access to My Recipe Database: Have lifetime access to ALL my recipes in one, easy to use app!
This is your chance to not only lose 20 pounds by the end of summer, but learn HOW to stay lean for the rest of your life!
If this is something you are interested in, DM me! (link in the next tweet)
What’s Included?
Custom Meal Plan: Tailored to your goals, favorite foods, and lifestyle so you can eat healthy without the guesswork.
Personalized Workout Plan: Meet with a personal trainer and have a workout plan designed to fit your lifestyle and help you crush it.
Weekly Group Coaching Calls: Learn about different health topics each week and stay motivated with expert guidance and community support.
Amazing Prizes: The challenge winner will score awesome rewards to celebrate their success!
Lifetime Access to My Recipe Database: Have lifetime access to ALL my recipes in one, easy to use app!
This is your chance to not only lose 20 pounds by the end of summer, but learn HOW to stay lean for the rest of your life!
If this is something you are interested in, DM me! (link in the next tweet)
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