How to Lose 20 Pounds in 3 Months – Starting Today!
You only need five easy steps to know how to lose 20 pounds in 3 months.
And if you follow these five steps, you will be surprised how great you feel after only 30 days, let alone three months.
You will easily learn how to lose 20 or 30 pounds in 3 months, if not four months.
Invest in yourself and maintain a healthy weight for your height long term.
Are You Sick and Tired of Low-Calorie Diets?
Have you said in frustration to whoever will listen, ‘It is so hard to lose weight, I hardly eat anything!’
I know how you feel. I have struggled with overweight and obesity since the age of 10, pretty much all of my life.
It took me 50 years to make some sense of the confusion.
I’d hate for you to have to wait that long!
The shocking truth is that losing weight is not as complicated as you think.
Your body is always trying to get healthier if you just let it.
You do not need any magic potions or shakes to lose 20lbs or more.
I will give you the most straightforward and best ways to drop twenty pounds in only three months.
You have to put in the effort to achieve your weight loss goal, but less than you think.
This article reveals the system I used to drop a hundred pounds over a year.
Table of Contents
- How to lose 20 pounds in 3 months – Introduction
- The challenge to get back into shape
- Exercise is medicine
- The Hashi Mashi Plan™ to lose 20 pounds in 3 months
- Lose 20 pounds in 3 months summary
- Hashi Mashi Plan Infographic
- Weight loss plan PDF Ebook
- Wrapping up
This post may contain affiliate links. Please see my full disclosure policy for details.
The Challenge to Get Back into Shape
I imagine you have wanted to get into better shape for a long time now.
For many people, each year after the age of 25 means additional pounds, and they add up.
“The average American gains about one pound of additional weight each year from age 25 since the mid-1990s, or 35 extra pounds by the age of 60.
This weight gain occurs because we typically also lose about a half-pound of bone and muscle mass each year – unless you are physically active.
If not, your body fat is increasing by 1.5 pounds each year from 25 to 60, or more than 50 pounds of fat over 35 years.” ¹
You want to get healthier and fitter, but you have no idea where to begin.
Is there a ‘recipe’ for improving your health and fitness?
The answer is yes, and it is not as complicated as you think.
No matter what shape you are in now, do not give up.
It is never too late to get back into shape, no matter your age.
Whether you are a beginner in fitness, or a former athlete, along the way of life, you may have put on 20, 30, 50, or more pounds over the years.
I know, I sure did!
Obesity-Related Conditions
Obesity is one of the few preventable risk factors² for many catastrophic diseases, including:
- Heart Disease, aka cardiovascular disease, is one of the most prevalent and fatal
- Type 2 Diabetes
- High Blood Pressure
- Stroke
- Cancer
- Depression
- Osteoarthritis
- Fatty Liver Disease
- Kidney Disease
If those health-related risks don’t bother you too much, how about looking and feeling terrible?
But, many people do not even realize that they are obese and how to solve the problem.
The good news is that you can beat obesity, and look and feel better than you ever thought possible!
Plus, reduce your risk of the truly frightening diseases listed above.
See the 15 Magical Benefits of Losing 20 Pounds for more information.
What is Obesity?
The American College of Sports Medicine (ACSM) defines obesity as:
- A body mass index (BMI) over 30, or waist measurement over 40 inches for a man, or
- A body mass index (BMI) over 30, or waist measurement over 35 inches for a woman
Obesity is also defined by the National Academy of Sports Medicine (NASM) as any person who is at least 30 pounds over their recommended weight for their height.
What is Your Ideal Body Weight
Do you know your ideal body weight?
Here is a simple formula to help you determine the recommended weight for your height according to the Hamwi method.
For women:
- The perfect body weight formula is 100 pounds for your first 5 feet, plus 5 pounds for each extra inch.
For men:
- The ideal body weight formula is 106 pounds for your first 5 feet of height, plus 6 pounds for every additional inch
You can now easily calculate your approximate ideal body weight based on your height using the Hamwi method.
Exercise is Medicine
You cannot control age or family medical history.
But you can control what you eat and if you exercise.
Being overweight increases your risk of developing high blood pressure.
Your blood pressure rises as your body weight increases.
However, dropping even 10 pounds can lower your blood pressure—and losing weight has the most significant effect on those who are overweight or have hypertension.
Also, losing 5% to 10% of your body weight and building up to 150 minutes of exercise a week may help you reverse type 2 diabetes.
“Do something that gets you are moving, knowing that you’re looking to move towards 30 minutes most days of the week.” ((https://www.webmd.com/diabetes/type-2-diabetes-guide/reversing-type-2-diabetes#1))
Furthermore, you may be able to reduce cholesterol levels significantly by losing 5% to 10% of your body weight, according to the Mayo Clinic.
A healthy weight is critically important for overall heart health.
To that end, the American Heart Association and American College of Cardiology released a new report calling for physicians to create customized weight loss plans for their patients.
And if that does not help, the AHA recommends counseling with a dietitian or certified weight-loss professional for at least six months.
Obesity and Heart Health Map Illustrated
Take a look at this first graphic; it is an obesity map of the USA from the CDC:
Now, look at the incidence of cardiovascular disease in the US, as illustrated in the second graphic below.
You will see a striking resemblance in the states where obesity and heart disease are most prevalent.
Why the Big Focus on Weight Loss In America?
Now you understand why you are so focused on losing weight.
You know that losing weight will help you avoid type 2 diabetes, hypertension, high cholesterol, and heart disease.
And, once you are at a more comfortable weight, it will be much easier to exercise.
If you are a man over 45 or a woman over 55, you already have one risk factor for heart disease, the leading killer of men and women in the United States.
This risk factor is why getting your weight under control is so critical.
Avoiding the health-related risks of obesity, and even more important, looking and feeling your best, is why it is important to learn how to lose 20 pounds in 3 months.
Fear is a great motivator, and fear of all of the complications brought on by obesity is real.
https://www.cdc.gov/nchs/products/databriefs/db313.htm
However, now that you know some of the adverse effects of excess weight, there is no reason to be despondent!
Your Body is Always Trying to Attain a State of Health and Fitness
If you just let it.
Even losing 5 pounds of fat is a big deal.
After your first 20-pound weight loss, you can repeat the cycle if you have to lose more weight.
Remember, this plan is not a crash diet; instead, the Hashi Mashi™ plan is a system of lifestyle changes for long-term body transformation.
Because the best way to lose 20 pounds in 3 months is the plan you stick with, powerful new habits that you will adhere to for the rest of your life.
If you hate or have no time to cook, there is still no excuse.
The reason is that there are meal service plans available that prepare real food and deliver it to your doorstep.
Start Small
Small steps, and new lifestyle habits, one after the other, will bring you to your destination.
These small changes will result in a significant transformation.
Losing 20 lbs over the next three or four months is within the guidelines for healthy weight loss – approximately 1/2 – 2 pounds per week. (National Academy of Sports Medicine)
But, do not push yourself to lose more than a pound or two each week.
As soon as you settle into these simple habits, your body will work its magic and release the right amount of fat.
The first step is to establish a routine of eating healthy meals three times a day and at least one snack.
Better eating habits mean that you should establish a regular meal pattern.
A consistent meal pattern is the first step, as I describe below.
How to Lose 20 Pounds in 3 Months – the Hashi Mashi Plan
Step #1. Establish a Regular Meal Routine
The foundation of consistent fat loss is a regular meal pattern.
Some people think that going low carb is the pillar of fat loss.
Others believe that starving themselves, such as intermittent fasting, is the best way to lose weight.
Everyone has an opinion on how to lose weight.
Does it make sense that weight loss seems to be more complicated than rocket science?
Of course not.
So, let’s simplify the easy steps that you can take to transform your body from fat to fit.
First and foremost, ground zero is to get on a body composition scale and write down your weight and today’s date.
Continue to use a good scale to measure your weight loss progress.
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You can lose 20 pounds in only three or four months, depending on your starting weight.
If you are only 30 pounds overweight, you will see great results in 3 to 4 months.
For 50 or 60 pounds, you are looking at 6 to 7 months.
In 12 weeks, it is reasonable to lose 8 pounds every month, which is within the guidelines of 1/2 to 2 pounds a week.
Meaning, that you can expect to lose up to 24 pounds in a month.
Your First Step – Establish Your Meal Routine
For example:
- 8 am – breakfast
- 12pm – lunch
- 3 pm – snack
- 7 pm – dinner
Remember, do not attempt to lose more than 2 pounds a week. Even one pound a week is a great success!
Why is a Regular Meal Routine So Important?
When you skip meals, your body gets distressed.
Skipping meals is not the way to lose weight.
By skipping a meal, your body does not know when the next meal is coming.
As a result, your body will hold onto your fat reserves very tightly.
Just one pound of fat in your body stores 3,500 calories!
Your body will not release that fat if it believes that it needs to hold onto the fat.
Instead, your body will take some of your more expendable muscle reserves.
Muscle is your friend, but also very expensive for the body to maintain.
For example, one pound of body fat only requires a few calories a day to maintain.
In contrast, a pound of muscle can need between 50 and 100 calories.
As a result, your body would rather hold onto body fat instead of muscle tissue as a source of calories.
Unless you teach your body that it is unnecessary to hold onto your body fat.
You do this by training your body to receive fuel every few hours.
By eating regular meals, you stabilize your blood sugar every day, and your body gets used to your pattern.
Whatever you demand from your body, your body will adapt like a magic genie.
How to Release Your Body Fat
If you take away one idea from this article, consider this one:
Establish a regular meal pattern of healthy eating habits.
By eating regular meals, your body will be more willing to release your fat.
Three meals and a snack worked wonders for me.
I lost 20 pounds in 3 months and 75 pounds in 6 months, and a total of 100 pounds over 15 months, approximately 1.5 – 2 pounds a week.
Nine years later, in 2022, I continue to maintain this weight loss.
You have to experiment a bit to see what works for you.
But clearly, having a regular meal routine is the foundation of your body transformation.
You might need three meals and a snack or two snacks.
Make sure that your body gets some fuel every 3 or 4 hours.
Never Be Hungry
You should never be feeling hungry.
I know the temptation to fast and stop eating, thinking this will help you get rid of fat.
Don’t do it!
All you accomplish by fasting is starving your body and not losing fat.
Even worse, you might be setting yourself up for a binge.
You might lose some water weight, but not fat.
Water is lost from your cells as your body uses stored carbohydrates (glycogen) in your skeletal muscles.
So, you do not lose fat on a fast.
You end up losing water and muscle tissue.
Instead, establish a regular meal pattern, 3, 4, or 5 times a day, so your body knows what time it will get fed.
That is the first step to weight loss, primarily from your fat.
Stop reading and write down your meal times now.
Set the times based on your schedule.
Planning your meals for the times, you will eat is critical to success.
Once you have your meal pattern set, continue to the next step.
Step #2. Get Up and Move
Another pillar of sustainable weight loss is to start moving, put on your running shoes and start walking 30 minutes a day to burn calories.
To lose fat, you must create a calorie deficit and expend more calories than you consume.
Let’s assume that you have already established your meal pattern, and your daily eating times to lose fat.
Now that you have your regular meal times, you want your body to know that you need to burn more energy.
What is the best way to do that?
Is it by starving and eating less?
The answer is no because it is unnecessary to cause distress to your body.
Your body needs energy, and your brain needs glucose to think, remember, and learn.
Or, is it by eating protein powders and not real food?
I also say no, this is not necessary.
The amino acids from protein powders, if you use them, are going to build or repair muscle tissue.
That is the primary rationale for protein powders and meal replacements like Isagenix.
And if you only use protein powders and limit carbs, you will be missing a vital macronutrient (carbohydrates) that is the preferred energy source (carbs turn into glucose) for all the cells of your body.
The best way to burn fat then is by demanding more from your body in the form of movement.
Your Body is Built to Move
Sitting around all day tells your body that all you need to do is sit around.
But, if you do 30 minutes of cardio five times a week, your body will get the message to start burning fat for energy.
Especially if you do moderate-intensity cardio, approximately 65% to 75% of your target heart rate.
The point is that the way to burn fat is by asking your body to burn more calories through movement.
At the least, make sure that you are doing some exercise 30 minutes a day, 5 to 6 times a week.
You need to move more to lose 20 pounds in 3 months.
Whether your physical activity is:
- treadmill,
- elliptical,
- rebounding,
- calisthenics exercises like pushups and pullups,
- rucking,
- squats,
- deadlifts,
- basic barbell strength training
Answer this CSEP PAR-Q form – physical activity questionnaire to see if you are ready to exercise.
Don’t Eat Less – Establish an Eating Schedule and Move More
Some people say that every diet and exercise plan can be reduced to four words, eat less, move more.
While that idea has an underlying truth, it does not give you a proper plan.
Eat less; what does that mean to a 30, 50, 60, or 100 pounds overweight person?
What does eating less mean to anyone struggling with overweight, obesity, and weight loss?
Have you ever listened to a person who is trying to lose weight?
Do you remember what they say?
“I hardly ate anything today, and I still cannot lose a pound!”
Have you heard that line before, or have you said it yourself?
Telling someone who thinks they are hardly eating anything all day to eat less is not productive.
But, establishing an eating and resistance training schedule is.
By setting regular meals, your body already knows that it will get fuel.
And now you are demanding more calories through movement, either cardio, weight training, and stretching,
And suddenly, your body says, “Ah, you are demanding more energy, no problem; I have stored fat and will release the energy from my fat reserves.”
Also, by building muscle through strength training, you are further demanding a higher number of calories to maintain that muscle.
Don’t Starve to Burn Fat, Instead Start Moving!
It is much more useful for your body to burn fat through movement (exercise, cardio, walking, running, lifting, swimming, stretching) than by starving your body with no food and no exercise.
That is just cruel to your magnificent body that wants to keep you alive and does so by breathing you, circulating your blood with oxygen, and beating your heart, your entire life.
So, the bottom line is that on top of your regular meal routine pattern, now you establish a movement pattern, every day or at least 5 – 6 days a week.
Nevertheless, it is always a good idea to rest your body at least one day a week, and take a break.
Now you have two pillars, a regular meal pattern, pillar #1, and a consistent movement pattern – pillar #2.
How to Lose 20 Pounds in 3 Months by Walking
Many people want to know how to lose 20 pounds in 3 months without exercise.
If you hate going to the gym, lifting weights, running, swimming, or just about every activity you can think of, is there any hope for you?
Is it possible to lose 20 pounds in 3 months without exercising at the gym or on weight machines?
The answer is yes.
Even if you intend to lie on the couch all day and watch Netflix, you can begin to alter your body composition without resorting to “exercise.”
At the minimum, you must change the food quality you put into your body and at least walk for 30 minutes a day.
Especially if you find yourself at home for longer hours than you ever anticipated or are under increased stress, that is not the time to start munching on pretzels and potato chips with no movement at all.
The plan to lose 20 lbs in 3 months by walking is simple.
Every day, find 30 minutes to walk.
Whether it is:
- to the bus stop
- the train
- listening to an audiobook
- your favorite playlist
- practicing gratitude
- to your job, if you are so lucky
- for shopping
- taking a walk with a friend or family
Find one window of opportunity to walk for 30 minutes.
Combined with the changes you make to the type of food you eat, you will be surprised at how fast your body starts to change.
See Walking for Weight Loss Plan; Advantages, Benefits + How-To for more details.
What If You Can’t Walk?
If you live in a climate where you cannot walk outside every day and do not want or have a treadmill, other reasonable indoor options include:
No matter what, you have to get outside at least to walk or set yourself up at home, as mentioned above.
This approach is the best plan for losing 20 pounds in 3 months without exercise in a gym or with weights that you will find.
There is no need for you to go to the gym.
Just keep walking every day or moving indoors for 30 minutes and eat the right foods.
The Challenge of Modern Life
In the old days, people moved around, farming, hunting, and building.
Today, modern life does not require a lot of movement because you have transportation, no need to move, because your car, bus, or train will move you from place to place.
And, instead of playing, we watch others on a screen, on a stage, or in a stadium.
The movement pattern that I suggest is five days a week of cardio, between 30 minutes to an hour maximum.
If you do 30 minutes a day, that is the recommended guideline for an adult by NASM (the National Academy of Sports Medicine).
For muscular strength and endurance, I suggest 2 to 3 times a week of strength training, which will hit your entire body at least twice a week.
You should also do stretching daily for flexibility.
Remember, exercise is medicine.
Stop reading and write down your exercise routine now.
Set the times based on your schedule.
Planning time to exercise is critical to success.
You can:
- walk on a treadmill,
- do squats,
- deadlifts,
- bench press,
- calisthenics exercises like pullups and pushups,
- or follow the 3×5 workout.
Just do something at least 30 minutes a day.
Once you have your meal pattern set, continue to the next step.
Step #3. Real Food is Your Friend – Clean Eating
What do you eat?
Where is your fuel?
The preferred source of energy for your body is carbohydrates.
Classic and traditional carbohydrates in many cultures are real foods such as vegetables, fruits, legumes, and whole grains, which are excellent sources of carbohydrates.
For example:
- Rice is prominent all over Asia as a fuel source.
- There is rice and lentils in India, also known as Dal Bat.
- In South America, common carbohydrates are sweet potatoes and beans or corn and beans.
- Europe survived and thrived on the white potato and buckwheat, commonly called Kasha.
- The middle east has pita bread made from wheat flour and hummus from chickpeas.
The primary source of energy for thousands of years has been grain or legumes all over the world.
This is besides the seasonal vegetables and fruits available in each geographical location.
Stick to real food (as opposed to processed, manufactured food), and besides exercise, food will also be your medicine.
Are Carbs Evil?
News flash – carbs are not evil.
How often do you meet someone who tells you they need to lose weight.
And before you say anything, they say that is why they are not eating carbs.
So that they can lose weight.
The sad part of that story is that removing carbs from your diet is not the answer.
I have experienced the same demonization of carbs.
Many times, I swore off carbs.
Yes, I lost a lot of weight, but I also felt famished.
Even starving, and that cannot be healthy.
On top of that, I did not feel strong.
The solution is to have a moderate amount of food at scheduled times and move more.
Yes, and even if you eat some carbs, you are still better off than the person starving him or herself from good fuel sources.
Stop the Starvation
You are not bad because you like carbs.
Your body wants carbs because they are easily transformed into fuel for energy.
Carbohydrates are broken down into glucose that provides energy for your cells.
Believe it or not, your brain is the most energy-demanding organ, using one-half of all the sugar energy in your body.
Brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain uses this fuel source.
You need glucose for your mind, to think, to remember, and to learn as well as feel good.
The solution is in balance, not in extremes.
Protein for What?
Protein is broken down into amino acids.
Amino acids are used to either build or repair muscle tissue.
Protein is not for fuel.
- Do not eat protein for fuel.
- Eat protein to enable your body to build and repair tissue.
- Eat carbs for fuel and protein for tissue building and repair.
Your body needs about 45 to 65 percent of calories as carbohydrates and 10 to 35% of calories as protein.
The rest is from fat.
You need approximately 0.8 grams of protein per kg of body weight.
Protein and Exercise
As your exercise level increases, so do your protein requirements.
You do not need protein powder if you eat regular meals every day and include protein foods.
For example;
- 1 cup of whole-grain cereal like oatmeal has about 7 grams of protein,
- 2 tbsp of peanut butter has 8 grams of protein, and
- a cup of lentils has about 16 grams of protein.
The average woman, for example, needs approximately 46 grams of protein a day.
A sedentary man, on average, will require 56 grams of protein a day.
You can get 40 to 50 grams of protein a day through real food.
And you do not need a lot of food to get your protein.
Your typical protein powder gives you 20 – 30 grams of protein.
Protein powders are convenient, but they are not required for fat loss.
A cup of milk, a slice of bread, and a tablespoon of peanut butter will also give you 20 grams of protein!
Stop reading and write down the real foods that you enjoy.
Reimagine your daily menu using real food.
Once you have a list of real food you like, continue to the next step.
Step #4. How to Lose 20 Pounds in 3 Months – Meal Suggestions
Meal suggestions, plans, and templates for the real world
- Before breakfast, make sure to use a body composition scale to measure your weight loss progress.
- Between 7 – 9 am have breakfast, whenever that works out
- Somewhere between 12 – 1 have lunch
- Between 3 and 4, have a snack
- Somewhere between 5 and 6 have dinner
- Stop eating after 7 or 8 pm.
You do not need more food for your sleep in the evening.
Base this on your schedule.
For example:
- 9 am breakfast
- 12 pm lunch
- 3 pm snack
- 5:30 pm dinner
What should you have for these meals? Keep it simple, for example:
Breakfast Suggestions
- A cup of old fashioned oatmeal ( easy to prepare), some berries, or a banana
- You can add a hard-boiled egg, or
- a banana, blueberries, grapes, walnuts ( a tablespoon or 2!), and a plain or vanilla Greek yogurt (try to use a brand with low grams of sugar).
- Or a sprouted grain muffin or bread.
- One brand I like is Ezekiel sprouted grain muffin, with a tablespoon of natural peanut or almond butter, and some slices of banana, or strawberries on top.
- Try rye bread or whole wheat bread if you do not enjoy sprouted grain bread.
Easy Lunch Suggestions
- Whole wheat pita, hummus, vegetables.
- Whole-wheat pita, vegetables like cucumber, tomato, pickle, and a small can of tuna with tbsp of avocado oil mayo.
- Vegetable soup with a cup of whole-grain or bean-based (non-gluten) pasta.
- 1/2 cup of brown rice, a SERVING of chicken/fish/meat, a vegetable….a serving is about 4 oz or the size of a deck of cards.
- Leftover cholent (bean stew) and a vegetable
- tuna fish sandwich with veggies on rye bread
Snacks
- a banana
- an ounce of raw almonds (about 24 almonds)
- an apple and a few walnuts
- plain yogurt (if you did not already have one)
- hard-boiled egg (if you did not already have one)
- baked potato
- protein bar
Dinner
- Broccoli, potato, lentil soup
- Asparagus or spinach or mushrooms, brown rice, and tilapia or some other white fish
- Sweet potato and vegetable and salmon (4 oz)
or keep it even simpler:
- Any vegetable, including raw vegetables and a potato/sweet potato/whole wheat pasta
- Sometimes there is no time to cook.
- Easy to boil a sweet potato and have some vegetables and chickpeas.
Easy Meal Template
The main meal template is:
- Fruit in the morning – with a grain like oatmeal and a protein like an egg or yogurt.
- A vegetable and beans/chicken/fish in the afternoon, grain and vegetable, or sushi, brown rice/avocado, rice, and fish.
- Fruit and some nuts for a snack in the afternoon.
Have a simple dinner at night.
- As mentioned before, do not eat after 7 or 8 at the latest in the evening.
- At night, there is no reason to eat.
- It is the end of the day, the sun is down, and it is time to sleep, not eat.
Drink water or lemon water or tea between meals and minimize drinking.
Of course, reduce fried food unless it is an extraordinary occasion.
Shoot for eight glasses of water a day.
NASM (the National Academy of Sports Medicine) advises women to drink 2 liters and men to drink 3 liters of water a day.
You will be much less hungry if you drink water and experience many other benefits.
Having four meals a day makes it easy to get your eight glasses.
Don’t leave home without a water tumbler so you can have a tall glass of hydrating water approximately 30 minutes to an hour before and after meals.
That will work out to 8 glasses of water a day, perfect!
Stop reading and write down a practical meal template that you enjoy.
Reimagine your daily menu using real food.
Having a plan of what you eat today, plus that food available, will help you avoid binges or turning to junk food when hunger hits you.
Once you have a list of meals you like, continue to the next step.
Step #5. Your Stomach is Not Meant to be Full
Your stomach will let you know when your body is hungry and needs energy.
But your stomach is not designed to be filled with endless quantities of food at one time.
Eat up to two-thirds of your stomach’s capacity.
Your stomach is a little bigger than the size of your fist, which is why you want to keep the volume of the food that you eat to a moderate portion.
You do not need more.
If you eat a moderate amount every few hours, you will be shocked at how much your body will transform.
You need to give your body a chance to recover from the excess processed food and amount that we usually ask the body to deal with.
The stomach is not built for a thanksgiving dinner every meal of every day.
“The stomach of an adult is about the size of a fist.” ³
Even Medieval Doctors Knew that Overeating is Poison to the Body
Stop reading and reflect on what you have done to your body.
Start being kind to yourself.
An easy way to do that is to stop overeating.
And the fastest way to stop overeating is to eat throughout the day, so you never feel like you are starving.
There is no reason for you to ever suffer again with obesity.
Give yourself the time, and your body will magically change.
Lose 20 Pounds in 3 Months – Hashi Mashi Plan – Summary
If you want to know today – “How can I lose 20 pounds in 3 months?”
Here is how:
Establish your baseline
Get on a body composition scale, know your current weight, and mark it down today.
Step #1.
Establish a regular meal pattern routine, three meals, and one or two snacks a day, about 3 to 4 hours apart.
Step #2.
Start moving on a treadmill or walking, at least 30 minutes a day of moderate aerobic exercise, 5 – 6 times a week.
- Add deadlifts, squats, pushups, and jumping rope once you have lost enough weight and start weight training.
- Deadlifts work more muscles than just about any other exercise.
- And people of all ages can learn how to deadlift.
- As far as equipment goes, weightlifting requires a small area and a minimum amount of gear available in most gyms with free weights.
- Or you can set up a home deadlift studio in a small area of your basement or garage to lift weights with this small amount of deadlift equipment.
Step #3.
Real Food (not processed) is your friend, even carbs.
Stick to real food, such as vegetables, whole grains, legumes, lean protein, fruit, nuts, and seeds.
Step #4.
Use the Meal Template to create your menu.
Instead of ‘dieting’ and ‘restricting,’ ‘crowd out’ junk food by focusing on real food.
Step #5.
Eat up to two-thirds of your stomach’s capacity.
Overeating creates a state of overweight and is like poison to your body.
And last but not least, don’t forget to measure your weight loss progress with a body composition scale daily.
Hashi Mashi Plan™ Infographic
Please take a moment to share the Hashi Mashi Plan – How to Lose 20 Pounds in 3 Months with your family and friends:
SYSTEM 5™ – How to Lose 20 Pounds in 3 Months Infographic
Weight Loss Plan PDF
My new ebook contains three essential articles for achieving your ideal weight in PDF format:
- The Magical Benefits of Losing 20lbs
- How to Lose 20lbs In 3 Months Using 5 Simple Steps
- Walking for Weight Loss
While these articles are available online for free, they are a long read at 90+ pages.
If you prefer, you can purchase the weight loss plan PDF for $10.
This way, you can refer to or read this ebook anytime you want without ads, in print, or on a device.
Plus, included in this 98-page PDF, you also get these exclusive features:
- Food/Grocery list printables,
- Suggested meal printables,
- Monthly weight loss tracker printable,
- Unlimited future updates
- Unlimited email assistance
I truly appreciate your support to help others achieve their ideal body weight, many thanks!
How to Lose 20 Pounds in 3 Months – Wrapping Up
Invest in and help yourself maintain a healthy weight for your height long term.
Can you lose 20 pounds in 3 months?
Absolutely!
If you follow these five steps, you will be surprised how great you feel after only 30 days, let alone three months.
This article teaches you to lose 20 pounds in 3 months, if not four months.
Once you feel more comfortable in your body weight, you can increase strength training.
Because losing weight alone will not transform your body shape.
To dramatically change your body, you need to build muscle.
The deadlift is one of the best ways to build muscle fast and even change your life.
Once you are ready to deadlift, use this deadlift workout routine and 12-week program.
And you do not need a barbell to deadlift; you can also do deadlifts with resistance bands, kettlebells, dumbbells, or a trap bar.
What’s Next
Once you start losing weight, you will want to get leaner and stronger.
One of the most effective ways to build muscle and get leaner and stronger is weightlifting.
But which exercises?
Find out Why Deadlifts Are So Good that you can almost forget the rest.
Related Posts:
- 15 Magical Benefits of Losing 20 Pounds
- 27 Sensational Ways How Deadlifts Change Your Body
- Albert Einstein’s Definition of Insanity Changes Everything
- Walking for Weight Loss Plan; Advantages, Benefits + How-To
- Weight Lift for Weight Loss: A Workout Routine That Actually Works
Footnotes:
¹ How much weight will a person gain over the course of a lifetime?
² Obesity is linked to many serious diseases and health conditions – Center for Disease Control
Rich is a NASM-CPT (Certified Personal Trainer), an