How to Lose 20 Pounds in 3 Months: 5 Simple Steps

How to Lose 20 lbs in 3 Months – Introduction

If you need to lose 20 pounds in 3 months, you’re in the right place!

Following the five simple steps outlined below, you’ll be amazed at how much better you feel after just 30 days—and even more after three months.

This approach isn’t about quick fixes or fad diets but sustainable changes supporting your overall health and well-being.

Have you ever said in frustration, “It’s so hard to lose weight; I hardly eat anything!”?

I know how you feel.

I struggled with being overweight from the age of 10—pretty much all my life.

It took me 50 years to finally make sense of the confusion around dieting and weight loss.

I’d hate for you to wait that long!

Why not leverage my decades of experience to help yourself?

Invest in yourself starting today to achieve and maintain a healthy weight for your height over the long term.

Explaining the 5 Simple Steps to Lose 20 lbs in 3 Months

Step 1: Establish a Regular Meal Routine

The foundation of consistent fat loss begins with establishing a regular meal pattern.

You may have heard different opinions on how to lose weight—some people swear by low-carb diets, while others believe that intermittent fasting is the way to go.

With so many conflicting opinions, it might seem like weight loss is more complicated than rocket science.

But it doesn’t have to be.

Let’s simplify the process with easy steps to help you transform your body from fat to fit.

Start by taking action:

• Step on a body composition scale and write down your current weight along with today’s date.
• This will be your starting point.
• Continue using a reliable scale to track your weight loss progress regularly.

Set realistic expectations:

• If you have about 30 pounds to lose, you can expect excellent results in 3 to 4 months.
• For 50 or 60 pounds, it may take closer to 6 to 7 months.

Losing weight at a steady pace is key.

In 12 weeks, aiming to lose 8 pounds per month is a reasonable and safe goal, aligning with the guidelines of 1/2 to 2 pounds per week. ¹⁶

Establish Your Meal Routine:

Here’s a simple example:

• 8 am – Breakfast
• Noon – Lunch
• 3 pm – Snack
• 7 pm – Dinner

Remember, consistency is crucial.

Do not attempt to lose more than 2 pounds weekly—slow and steady wins the race.

Even losing one pound a week is a great success!

Why Is a Regular Meal Routine So Important?

When you skip meals, your body goes into stress mode.

It’s like your body is unsure when it will receive its next meal, so it holds onto fat reserves tightly, thinking it needs to save energy for the future.

Here’s why that’s not helpful for weight loss:

• Fat Retention:
  One pound of fat stores about 3,500 calories¹⁷.
  • If your body believes it’s in a state of scarcity, it will be reluctant to release those fat stores. ¹⁸
• Muscle Loss:
  Instead of burning fat, your body may use muscle tissue for energy, especially during prolonged calorie restriction, because muscle is more metabolically active and requires more calories to maintain.
  • While a pound of fat burns only 2 to 3 calories daily, a pound of muscle burns around 6 to 10 calories daily.¹⁹
  • In times of perceived scarcity, your body might opt to conserve energy by breaking down muscle tissue rather than fat.

But you can prevent this by teaching your body that holding onto fat is unnecessary through consistent nourishment and proper exercise.

How?

You do this by training your body to expect fuel at regular times.

Consistent meal times stabilize your blood sugar throughout the day, and your body gets used to this pattern.

With each consistent meal you provide, you enable your incredible body, the master alchemist, to transform the fuel you consume, shedding the old layers of fat and revealing a leaner you.

Your body is incredibly adaptive—when you set a regular meal pattern and teach it to expect fuel consistently, it will respond accordingly, helping you move towards your weight loss goals.

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.

Eating regular meals will make your body more willing to release fat. ²⁰

Three meals and a snack worked wonders for me.

I dropped 20 pounds in 3 months, and after introducing weightlifting to my routine, the transformation accelerated to 75 pounds in 6 months. ²¹

Today, I 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. ²²

Never Be Hungry

You should never feel hungry.

While it might seem tempting to fast and skip meals in hopes of burning fat faster, this approach can backfire.

Fasting can lead to muscle loss, dehydration, and, worse, a potential binge when you finally eat again.

Instead of shedding fat, you might only lose water weight and muscle tissue.

The better approach is to establish a regular meal pattern—whether that’s eating 3, 4, or 5 times daily—so your body knows when to expect food.

This consistency helps your metabolism function optimally and supports sustainable fat loss.

Take a moment now to plan your meal times based on your daily schedule.

Setting specific meal times is crucial to reaching your weight loss goals.

Step 2. Get Up and Move

Another key to sustainable weight loss is incorporating regular movement into your daily routine.

A simple 30-minute walk each day is a great start to burning calories.

To lose fat, you need to create a calorie deficit—burning more calories than you consume each day.

Once you’ve established your regular meal times, adding physical activity to your routine is important to help your body burn more energy.

Is the best way to do this by starving yourself or eating less?

Absolutely not.

Your body needs energy to function correctly, and your brain relies on glucose to think, remember, and learn.

Should you rely solely on protein powders instead of real food?

Again, the answer is no.

While protein powders can help build and repair muscle, they should not replace the essential carbohydrates your body needs for energy.

The most effective way to burn fat is to train your body with regular movement.

Incorporating exercise into your routine signals your body to use energy, which can help shed excess fat.

Your Body is Built to Move

Sitting around all day signals to your body that minimal energy is required.

But when you engage in 30 minutes of cardio five times a week, your body starts to understand that it needs to burn fat for energy.

Aim for moderate-intensity cardio, around 65% to 75% of your target heart rate to maximize fat burning.

How to Calculate Your Target Heart Rate:

1. Subtract your age from 220 to get your maximum heart rate.
2. Multiply that number by 0.65 to find the lower end of your target heart rate.
3. Multiply your maximum heart rate by 0.75 to find the upper end of your target heart rate.

For example, if you’re 50 years old:

• 220 – 50 = 170 (maximum heart rate)
• 170 x 0.65 = 110 beats per minute (lower end)
• 170 x 0.75 = 128 beats per minute (upper end)

So, for effective fat burning, aim to keep your heart rate between 110 and 128 beats per minute during your cardio sessions.

The key takeaway: Burn fat by asking your body to burn more calories through movement.

Make it a priority to do some form of exercise for at least 30 minutes a day, 5 to 6 times a week. (American Heart Association, CDC, World Health Organization)

Your physical activity can include:

• Treadmill
• Elliptical
• Assault bike
• Rebounding
• Calisthenic exercises like pushups and pullups
• Rucking
• Squats
• Deadlifts
• Basic barbell strength training

Before starting, please complete the CSEP PAR-Q (Physical Activity Readiness Questionnaire) and consult your physician to ensure you’re ready to exercise.

Don’t Eat Less — Establish an Eating Schedule and Move More

You’ve probably heard that weight loss boils down to just four words: eat less, move more.

While this idea has some truth, it doesn’t offer a clear, actionable plan.

What does eat less mean to someone who is significantly overweight or struggling with weight loss?

People might say, “I hardly eat anything today, but I still can’t lose weight!”

Sound familiar?

Maybe you’ve even said it yourself—I know I have.

Telling someone who already feels like they’re eating very little to eat less isn’t helpful.

Establishing a consistent eating schedule, as recommended in Step 1, paired with regular physical activity, is far more effective.

Your body knows it will be fueled at set intervals when you eat regular meals.

Combine this with increased energy demands through movement—whether it’s cardio, strength training, or stretching—and your body will begin to release stored fat to meet those energy needs.

Strength training, in particular, plays a crucial role because maintaining muscle requires more energy.

By building a strong, active body, you create the conditions that encourage sustainable fat loss.

Don’t Starve to Burn Fat — Start Moving!

Burning fat through consistent movement is far more beneficial for your body than depriving it of food.

When you starve yourself, you rob your body of the energy it needs to function correctly.

Your body, which works tirelessly to keep you healthy, deserves better.

Rather than skipping meals or dramatically cutting calories, focus on fueling your body regularly (as mentioned in Step 1) and incorporating physical activity into your routine.

You’ll burn fat and protect your muscle mass, improve your metabolism, and feel more energized.

Make it a priority to establish a movement routine at least 5-6 days a week.

And remember, it’s equally important to give your body at least one day of rest each week for recovery.

Now, you’ve established two pillars of sustainable weight loss:

1. Regular meal patterns keep your body nourished.
2. Consistent physical activity keeps your body energized and burning fat.

How to Lose 20 Pounds in 3 Months by Walking

Many people wonder if losing 20 pounds in 3 months is possible without intense exercise.

The good news?

Yes, it is.

Walking can be your solution if you’re not a fan of gyms, lifting weights, or intense workouts.

Walking is a simple, accessible way to alter your body composition and start burning calories.

By incorporating a 30-minute walk into your daily routine, you can begin to see significant changes.

Find opportunities throughout your day to walk, such as:

• Walking to the bus stop or train station
• Listening to an audiobook or a favorite playlist while walking
• Practicing mindfulness or gratitude during your walk
• Taking a stroll to the store or around your neighborhood

If you’ve been more sedentary than usual or under increased stress, now is not the time to reach for unhealthy snacks.

Instead, commit to a daily walk, and watch your body begin to transform.

Even if you’re indoors or live in a climate that makes outdoor walks challenging, indoor options such as an air bike, treadmill, or elliptical can offer the same benefits.

No gym is needed—just consistent walking and healthier food choices.

Step 3: Real Food is Your Friend — Clean Eating

The fuel you give your body matters when it comes to weight loss.

Carbohydrates, especially those from whole foods like vegetables, fruits, legumes, and grains, are the preferred energy source.

In many cultures, traditional carbohydrates have been staples for centuries:

• Asia: Rice is a primary fuel source.
• India: Dal Bat, a combination of rice and lentils, is common.
• South America: Sweet potatoes and beans are widely consumed.
• Europe: Potatoes and buckwheat (Kasha) are staples.
• Middle East: Pita bread and hummus provide energy and nutrition.

The point?

Carbohydrates aren’t the enemy.

Natural, unprocessed foods are powerful tools in your weight loss journey.

Stick to these wholesome options, and your body will thrive.

Are Carbs Bad?

You may have heard people claim they need to avoid carbs to lose weight.

But cutting out carbs entirely can leave you feeling weak, hungry, and deprived—something I’ve experienced firsthand.

The truth is, carbs aren’t evil—you just need to eat them in moderation and pair them with movement.

Carbs provide essential fuel, especially for your brain, which uses about half of the glucose in your body.

Instead of demonizing carbs, balance them in your diet.

Protein for Building, Not Fuel

While carbohydrates are your energy source, protein is essential for building and repairing tissues.

Don’t rely on protein for energy; instead, eat it to help your muscles recover and grow, especially if you are incorporating strength training into your routine.

Here’s a quick guideline:

• Carbohydrates should make up 45% to 65% of your daily calories.
• Protein should comprise 10% to 35% of your calories.
• You need about 0.8 grams of protein per kilogram of body weight daily.

You can easily meet your daily protein needs with whole foods.

For example, a cup of oatmeal has around 7 grams of protein, two tablespoons of peanut butter provide 8 grams, and a cup of lentils offers 16 grams.

While protein powders are convenient, they aren’t necessary if you include balanced, protein-rich meals like these.

Step 4: Meal Suggestions and Template

The key to eating healthy and losing weight is to keep it simple.

No need for fancy recipes or complicated meal plans—just real food, real meals, and a routine that works for you.

Below are some easy meal ideas to get started, plus a flexible meal template so you can mix and match based on what you like.

What’s a Good Breakfast?

• A cup of oatmeal with berries or a banana
• Greek yogurt with nuts and fresh fruit
• A sprouted grain muffin or whole wheat toast with peanut butter and sliced fruit
• And, of course, the Hashi Mashi breakfast that helped me lose 75 pounds in 6 months—a vegetable omelet with avocado and hummus

What’s a good breakfast for weight loss? Hashi Mashi!

Hashi Mashi breakfast on the menu at Tudor Cafe NYC

How about Lunch?

• Whole wheat pita with hummus, vegetables, and grilled chicken or tuna
• A vegetable soup with whole-grain pasta or brown rice
• A turkey or tuna sandwich with leafy greens on whole-grain bread

Simple turkey sandwich with avocado – Simple lunch

Any Snacks?

• A banana or apple with a handful of raw almonds
• Plain yogurt or a hard-boiled egg
• Raw vegetables and hummus

And What’s for Dinner?

• Grilled salmon or chicken with roasted vegetables and quinoa or sweet potato
• Stir-fried vegetables with tofu or lean protein, served with brown rice or buckwheat kasha
• A hearty lentil or bean soup with a side of cooked vegetables

Beans, Chicken, and Spinach

Easy Meal Template

Use this basic template to guide your meal choices, making it easier to stick with healthy eating:

• Morning: Fruit and whole grains, paired with a protein like eggs or yogurt.
• Afternoon: A vegetable-based dish with a protein like chicken, fish, or beans and a whole grain like brown rice or quinoa.
• Snack: A combination of fruit and nuts for energy and satiety.
• Evening: A light dinner with vegetables, a lean protein, and a whole grain or starchy vegetable like sweet potato.

Avoid eating after 7 or 8 pm to help digestion and sleep quality.

Hydration:
Drink plenty of water—2 liters for women and 3 liters for men daily, as NASM (National Academy of Sports Medicine) recommends.

Staying hydrated helps prevent overeating and keeps your body functioning optimally. ²³

Step 5: Your Stomach is Not Meant to Be Full

One key principle to remember is that your stomach is not meant to be stuffed.

We often eat until we’re full, but the reality is that your stomach is about the size of your fist.²⁴

It doesn’t take much to fill it.

Instead of eating until you’re uncomfortable, try to stop when you’re about two-thirds full.

Eating in moderation, without overloading your digestive system, will give your body a chance to process food properly and leave you feeling more energized.

Why Moderation Matters:

Eating a moderate amount at each meal every few hours can have a profound effect on your body.

It helps prevent the bloating and discomfort that come from overeating and gives your body the time it needs to recover from years of excess consumption.

Your stomach isn’t designed for a Thanksgiving feast every day!

In fact, studies have shown that while the stomach can stretch, it can only comfortably hold about 1 to 1.5 liters of food and liquid at a time.

Overeating puts unnecessary stress on your digestive system and leads to discomfort and bloating. ²⁵

Even ancient physicians understood this.

Over 900 years ago, the great medieval doctor and philosopher Moses Maimonides (Rambam) warned:

“Overeating is like poison to your body. It is the main source of all illnesses. Most illnesses are caused by harmful foods or by filling your stomach, even with healthful foods.” ²⁶

What Modern Experts Say:

Overeating today is seen similarly to how Rambam described it centuries ago.

Institutions like the Cleveland Clinic and MD Anderson Cancer Center explain that overeating frequently disrupts the body’s natural hunger and fullness signals, leading to weight gain, digestive discomfort, and long-term risks like heart disease, liver problems, and more.

It also causes an imbalance in hormones that regulate hunger, making it harder to stop eating when full and contributing to obesity and other metabolic disorders. ²⁷

The takeaway?

Eating in moderation is one of the simplest and most effective ways to take care of yourself.

The Truth About Weight Loss

Calorie intake is important, but losing weight isn’t just about eating fewer calories.

Regular exercise, whole foods, and lean proteins support weight loss more effectively than starvation diets.

Here’s the truth: losing weight isn’t as complicated as you might think.

Your body is constantly working to get healthier—if you let it.

You don’t need magic potions or shakes to shed those extra pounds.

I’ve used this exact system for the last decade to achieve significant weight loss.

In the first three months, I dropped 20 lbs, and by continuing with these practices, I ultimately lost a total of 75 lbs in just six months.

Starting as a guy in my 50s, I’ve maintained this weight loss well into my 60s.

My Weight Loss Transformation

Below is a side-by-side comparison of my progress.

The first image was taken when I started my journey on June 21, 2012.

The following photo shows the changes after following these steps for six months.

6-Month Weight Loss Transformation

Here’s a little secret: My hair was dyed in the ‘before’ picture.

But six months later, I no longer felt the need to hide the gray.

Getting leaner and stronger with real food and simple exercise gave me a confidence boost that no amount of hair dye ever could.

Understanding Weight Gain and Its Impact

The Reality of Weight Gain

Getting back into shape can feel daunting, especially if you’ve fallen out of the routine of regular exercise and healthy eating.

However, the process doesn’t have to be overwhelming.

For many of us, weight gain is a gradual process that happens over the years.

According to research, adults in the U.S. tend to gain about a pound each year from early adulthood.¹

The Gradual Weight Gain Process

This gradual increase can lead to significant weight gain by age 60, exacerbated by the natural loss of bone and muscle mass, often replaced by fat if physical activity isn’t maintained.

Staying physically active and adopting a healthy diet are vital to preventing and reversing this trend.

Losing muscle and bone mass contributes to weight gain and decreased overall health and mobility.

Regular exercise, particularly strength training, helps preserve muscle mass and promotes fat loss.

The good news is that it’s never too late to start getting healthier and fitter.

Whether you’re a fitness beginner, a former athlete who’s gained some extra pounds over the years, or over 50, there’s always a way forward.

Even if you’ve put on 20, 30, 50, or more pounds over the years—as I did by age 55—there’s hope.

Before and After: My Leaner Body Journey – Seeing is Believing

Above is a visual comparison of my weight loss transformation.

The first image shows where I started, with significant weight gain, and the second image captures the progress I made after just six months of following these steps.

The Risks of Obesity

Obesity is more than just a matter of appearance—it poses significant risks to your overall health.

Carrying excess weight increases the likelihood of developing various health conditions, some of which can be life-threatening.

Key Health Risks Associated with Obesity:

Heart Disease:

Obesity is a major risk factor for heart disease, which is the leading cause of death worldwide.

Excess weight, particularly around the abdomen, can lead to high blood pressure, high cholesterol, and insulin resistance, all of which contribute to cardiovascular problems. ²

Type 2 Diabetes:

Being overweight significantly increases your risk of developing type 2 diabetes.

Excess body fat can lead to insulin resistance, which prevents your body from effectively managing blood sugar levels. ³

High Blood Pressure:

The more body fat you have, the more blood your body needs to supply oxygen and nutrients to tissues.

This increased blood flow puts additional pressure on your artery walls, leading to high blood pressure (hypertension). ⁴

Stroke:

Obesity raises your risk of stroke by contributing to high blood pressure and other cardiovascular issues.

A stroke occurs when the blood supply to part of your brain is interrupted, leading to potential brain damage or death. ⁵

Specific Types of Cancer:

Obesity is linked to an increased risk of several types of cancer, including breast, colon, endometrial, and kidney cancers.

The mechanisms are complex, but it’s believed that excess fat affects hormone levels and inflammatory processes. ⁶

Depression:

The psychological impact of obesity can lead to conditions like depression.

The stigma and social isolation associated with being overweight can affect mental health, leading to a vicious cycle where emotional distress contributes to further weight gain. ⁷

Osteoarthritis:

Extra weight stresses your joints, particularly in the knees, hips, and lower back.

This increased pressure can lead to osteoarthritis, a degenerative joint disease that causes pain, stiffness, and reduced mobility. ⁸

Fatty Liver Disease:

Non-alcoholic fatty liver disease (NAFLD) is common in people who are obese.

It occurs when too much fat builds up in the liver, which can lead to inflammation, liver damage, and even liver failure. ⁹

Kidney Disease:

Obesity increases the risk of chronic kidney disease (CKD) by contributing to high blood pressure and type 2 diabetes, both of which are common causes of kidney damage. ¹⁰

Understanding these risks underscores the importance of achieving and maintaining a healthy weight.

By addressing obesity, you can improve your appearance and protect your long-term health and well-being.

And if the health risks alone aren’t enough to motivate you, consider how much better you’ll look and feel by making positive changes.

Many people don’t even realize that they are obese, let alone how to solve the problem.

The good news is that you can overcome obesity and feel better than you ever thought possible!

By taking action now, you cannot only improve how you feel day to day but also significantly reduce your risk of the serious diseases mentioned above.

What is Obesity?

Defining Obesity

Obesity is more than just carrying extra weight—it’s a medical condition with specific criteria.

According to the National Academy of Sports Medicine (NASM), obesity is defined by two primary measurements:

• A body mass index (BMI) over 30 ¹¹
• A waist measurement over 40 inches for men or 35 inches for women ¹¹

The National Academy of Sports Medicine (NASM) also defines obesity as being at least 30 pounds over the recommended weight for your height. ¹²

Understanding Your Ideal Body Weight

Knowing your ideal body weight can be a helpful benchmark in managing your health.

The Hamwi method provides a straightforward formula to estimate the recommended weight for your height:

• For women: Start with 100 pounds for the first 5 feet of height, then add 5 pounds for each additional inch. ¹³
• For men: Begin with 106 pounds for the first 5 feet of height, adding 6 pounds for each extra inch. ¹³

Using the Hamwi method, you can easily calculate what’s considered an ideal weight for your height, giving you a more precise target for your health goals.

Exercise is Medicine

You cannot control age or family medical history, but you can control what you eat and whether you exercise.

Being overweight increases your risk of developing high blood pressure.

As your body weight increases, so does your blood pressure.

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.

Additionally, losing 5% to 10% of your body weight and increasing your exercise to 150 minutes a week may help you reverse type 2 diabetes.

As WebMD suggests, “Do something that gets you moving, knowing that you’re looking to move towards 30 minutes most days of the week.” ¹⁴

Furthermore, according to the Mayo Clinic, losing 5% to 10% of body weight may significantly reduce cholesterol levels.

A healthy weight is critically important for overall heart health.

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.

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 losing weight is so important.

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 is why getting your weight under control is so critical.

Getting leaner and stronger is important for avoiding the health-related risks of obesity and, even more importantly, for looking and feeling your best.

Fear is a great motivator, and fear of all the complications brought on by obesity is real.

Percentage of adults aged 20 and over who tried to lose weight 2013-2016 – Image Credit: CDC ¹⁵

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, it is a system of lifestyle changes for long-term body transformation.

The best way to lose 20 pounds in 3 months is through sustainable changes that promote a healthy lifestyle.

This includes staying active, balanced meals, and long-term habits that will help you maintain your weight loss.

There is no excuse if you hate or have no time to cook.

Why?

Nowadays, meal service plans are available that prepare and deliver high-quality whole meals right 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 pounds 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 magic and release the right amount of fat.

The first step is to establish a routine of eating healthy meals three times daily 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.

3-Month Weight Loss Plan Infographic

Understanding how to lose weight effectively can be a game-changer for your health and confidence.

This infographic illustrates the five key steps you should incorporate into your lifestyle to lose 20 pounds in three months.

From establishing a regular meal routine to incorporating exercise into your daily life, take a moment to explore the infographic below.

Then, we’ll dive into some actionable tips to help you achieve your weight loss goals.

How to Lose 20 pounds in 3 Months: 5 Simple Steps

Lose 20 Pounds in 3 Months – Summary

Establish your baseline

Get on a body composition scale, know your weight, and mark it down today.

1. Establish a regular meal pattern routine, three meals, and one or two snacks daily, about 3 hours apart.

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.
• Regarding equipment, weightlifting requires a small area and a minimum amount of gear available in most gyms with free weights.
• With a small amount of equipment, you can also set up a home deadlift studio in a small area of your basement or garage to lift weights.

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.

4. Use the Meal Template to create your menu.

• Instead of ‘dieting’ and ‘restricting,’ ‘crowd out’ junk food by focusing on real food.

5. Eat up to two-thirds of your stomach’s capacity.

• Overeating creates a state of being overweight and is like poison to your body.
• Lastly, don’t forget to measure your weight loss progress with a body composition scale daily.
• PS—Please take a moment to share this article—How to Lose 20 Pounds in 3 Months with your family and friends!

How to Lose 20 Pounds in 3 Months – Wrapping Up

Invest in and help yourself maintain a healthy weight for your height over the 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.

You can increase strength training once you feel more comfortable with your body weight. Building muscle while losing a significant amount of weight will help reshape your body.

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.

You do not need a barbell to deadlift; you can also do deadlifts with resistance bands, kettlebells, dumbbells, or a trap bar.

3-Month 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: 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 this helpful guide  for $10.

This way, you can refer to or read this 3-month weight loss plan 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

I truly appreciate your support to help others achieve their ideal body weight, many thanks!

What’s Next

Once you start losing weight, you will want to get leaner and stronger.

Weightlifting is one of the most effective ways to build muscle and get leaner and stronger.

But which exercises?

Find out Why Deadlifts Are So Good that you can almost forget the rest.

Related Posts:

• 7 Deadlift Fat Loss Results You Need to Know
• 15 Magical Benefits of Losing 20 Pounds
• The Top 15 Weight Loss Tips That Actually Work
• 27 Sensational Ways How Deadlifts Change Your Body
• Walking for Weight Loss Plan; Advantages, Benefits + How-To
• How to Weight Lift for Weight Loss: A Plan That Works

Footnotes:

¹   Mean Body Weight, Height, and Body Mass Index, United States 1960–2002 – CDC Advanced Data From Vital and Health Statistics
²   What is Cardiovascular Disease? – American Heart Association

³   Type 2 Diabetes – American Diabetes Association

⁴   High Blood Pressure – National Heart, Lung, and Blood Institute

⁵   Stroke – Centers for Disease Control and Prevention

⁶   Obesity and Cancer: How Are They Connected? – American Cancer Society

⁷   Depression – National Institute of Mental Health

⁸   Osteoarthritis – Arthritis Foundation

⁹   Non-Alcoholic Fatty Liver Disease (NAFLD – American Liver Foundation

¹⁰  Obesity and Kidney Disease – National Kidney Foundation

¹¹  Defining Obesity – National Academy of Sports Medicine BMI Calculator

¹²  Obesity Definition – National Academy of Sports Medicine

¹³ The Hamwi Method for Calculating Ideal Body Weight – NIH

¹⁴ Can Weight Loss Reverse Type 2 Diabetes? – Verywell Health

¹⁵ Attempts to Lose Weight Among Adults in the United States, 2013–2016 – National Center for Health Statistics

¹⁶  Healthy Weight and Growth – Steps to Lose Weight – CDC

¹⁷  Counting calories: Get back to weight-loss basics – Mayo Clinic

¹⁸  Is ‘Starvation Mode’ Real or Imaginary? A Critical Look – Healthline

¹⁹  How Many Calories Does Muscle Really Burn? – Verywell Fit

²⁰ Meal frequency and timing in health and disease – NIH

²¹  Effects of the amount of exercise on body weight, body composition, and measures of central obesity – NIH

²²  Diabetes Diet: Create Your Healthy-Eating Plan

²³  Monitoring Hydration Levels- National Academy of Sports Medicine (NASM)

²⁴  The Stomach – Libre Texts Medicine