How To Lose 20 Lbs. Of Fat in 30 Days as Fast as Possible
Bodyweight loss struggle.
This is a follow-up piece to the essay “How To Lose Weight in 30 Days at Home Without Starving [2022]”
The Two Most Important Habits For Fat Loss | Tim Ferriss
According to Tim, it is to have breakfast 30 minutes after waking up, and the breakfast meal must consist of 30 grams of protein.
There is no milk in your coffee or tea; instead, use a full-fat cream and add cinnamon for flavor.
He emphasizes that dieting alone can help you lose weight fast.
How can I lose fat?
From what Tim Ferriss shared in his article and video, we must focus on losing fat rather than weight. In most cases, we lose water weight if we focus on tipping the scale back to where we want it to be.
Many health and fitness experts even say don’t weigh yourself every day. Again, I need to see the numbers, but it does make sense not to be fixated on what the weight scale says because while the numbers may not change, you could be losing inches on your waist, which is a good thing.
Tim Ferriss swears that he knows of people who have lost weight by following the two steps he outlined in the video, focusing on breakfast and ditching the milk, and losing 10 to 20 pounds in a month.
He also said that you are likely to eat fewer calories on your next meal for the day by having breakfast.
Less calorie intake means more chances of losing body fat.
5 Easy Ways to Lose Weight in 30 DAYS
Timestamps: 1. Calorie Cycling 0:53 2. Cyclical Ketogenic Diet 3:18 3. Carb Cycling 6:03 4. Alternate Day Fasting 8:07 5. Intermittent Fasting 9:50
I watched this video on YouTube, and it is worth exploring. I have done all of the steps in the past, and I know it helped me lose weight.
30 Days Weight Loss Challenge — At Home And For Free
Let’s Do it Together, shall we?
The following 30 days might be the most important time of your life. If you have been struggling with your weight like I do, these next thirty days might be the most important ones in helping you maintain your progress. When it comes to any challenge, it is important to plan out what you will do when you start and how to stick to it as much as possible.
Here are some top tips to help you make the most of your 30-day challenge.
If you feel like your weight loss efforts have stalled, it might be time to try a different approach. Many people fail at dieting because they can’t stick with the daily regimen and practice healthy habits in their everyday lives, but what is a healthy diet?
Try this 4 Step Weight-Loss Challenge for 30 days and transform your body for a lifetime.
Here are my four simple steps to help you lose weight after thirty days.
Rule #1: Drink more water.
Drink a gallon of water. There was a time everyone was doing it. But, while we all heard of the advice, drink eight glasses a day, it is easy to forget when you are busy. Or when you eat a lot, you feel full — that a glass of water will make you feel sick.
As a general rule, drink when you are thirsty. Your body will tell you if you are dehydrated or not.
Stay away from sugary drinks. Although I have shifted to zero-calorie soft drinks, the sweet taste makes me crave sweets. So for the next thirty days, all that I will drink is water.
Rule #2: Eat the same meals.
Let us call a spade a spade. Losing weight needs a diet plan. And it has to be a simple eating plan, with simple rules to follow; otherwise, it is easy to fall off the wagon.
For my eating plan, here goes,
Eat when hungry, stop when you are full.
Lose 20 pounds in 30 days meal plan.
Water:
Lemon water — Optional.
You can substitute it with warm water. I don’t reach out and make myself a coffee when I wake up.
I take half a lemon, squeeze it, and add warm water — my glassful of lemon water in the morning ritual.
Clean drinking water — 8 glasses minimum.
This is just me, but I am doing the “drink a gallon of water a day” for 30 days. I instead call it a routine than a challenge. I did it in the past, and I felt its health benefits.
By drinking water instead of reaching for food — to be honest, when I am writing, it is easy to go for that chocolate bar, for the processed food in the refrigerator.
Instead of unhealthy food because cooking takes time away cause I feel cooking takes time from my writing. That mindset has to change real soon.
I am less hungry.
Coffee — 2 cups a day?
Actually, to your heart’s content, again, if you have so many rules, you are likely to break them.
My only “rule” I am delaying gratification. So I waited until 3 hours after my lemon water and made myself a lovely brew using my Hario V60 coffee dripper.
Proteins:
- Eggs
- Chicken
- Beef
- Pork
- Fish
There are three macronutrients — protein, carbohydrates, and fats. I can’t overemphasize the importance of protein in my weight-loss diet plan.
I will not try to convert you to a keto diet or ketogenic diet, but I can say it works personally.
I was on a strict keto for three years when I first needed to lose 20 pounds or even more for health reasons. Otherwise, I would have turned into a diabetic person.
But low-carb or variations like slow-c, including void anything white — that includes rice, bread, and anything with sugar.
To make my meal plan simple, what do I eat next to the water and coffee next?
I will start with having as many eggs, we all have been told that eggs are bad, but an egg is an excellent protein source.
I will also eat a lot of avocados, a great source of healthy fats.
For the next 30 days, I am committed to eliminating any carbohydrates.
Again, in a nutshell, it will be protein and fat. Eat until complete, and forget about the ratio.
Rule #3: Intermittent fasting.
Many of you may disagree, and I advise you to ask your medical doctor for advice. But, again, I am speaking based on my personal experience.
As a rule,
Eat when you are hungry.
Allow a window of time for your body to digest your food. When we sleep, we fast.
It is why our first meal is called the breakfast — which literally means ‘breaking the fast.”
As I drank more water, I became less hungry and even delayed my first meal.
Lose 20 pounds in 30 days by intermittent fasting
Eating three meals a day isn’t a rule set in stone. Our body knows better than our mind, which plays tricks on us at times. Likewise, our body knows when it needs sustenance. So when it is hungry, follow it, not your wind.
I don’t advice you to feel hunger.
If the word fasting makes you feel uncomfortable, go back to the simple rule — eat when hungry.
Rule #4: Commit 100%.
Don’t make losing weight a New Year’s resolution, one that you break because you feel there is always the next time, the following year.
But please be kind to yourself, love yourself, and love your body, whatever its size, shape, and form.
Do it for yourself.
One of the best ways to improve your health is to lose weight. We all heard this advice. While losing 20 pounds in 30 days isn’t a quick solution to your health problems, it is the first step towards living a healthy life.
Conclusion
It doesn’t matter if you only lose 5 or 10 pounds in 30 days for maintaining health.
What matters is that you continue to make healthy choices. Losing weight is one of them.
There is no one-size-fits-all solution to weight loss, and if you have more than 20 pounds to lose, it is best to consult a doctor.
But, also read about intermittent fasting and the ketogenic diet. There are two people I trust, and you can follow them on Twitter,
Dr. Tro and Amy Berger.
They tell it the way it is, no fluff. They have their own weight loss journey and how keto made a difference in their lives.
Dr. Tro hosts the top-rated LowCarbMD Podcast, which you can listen to on iTunes and Google.
Amy Berger has a popular YouTube channel: Tuit Nutrition — Keto Without the Crazy.
I also believe in exercise.
I still do a few pull-ups, push-ups, and walking. But focusing on one goal first, which is to lose weight in 30 days, takes away the pressure on doing many things simultaneously, in my personal experience, leading to failure.
Lastly, be kind and love yourself.
Instead of a “lose 20 pounds in a month diet plan,” call it a “lose 20 pounds plan” the weight may not come off in 30 days, but whatever weight you lose in a week, a month, a year is a triumph in itself.
While one can have a meal replacement plan, nobody can replace you, so better put yourself on top, your life’s priority.
Bonus: How to lose 20 pounds in a month without exercise
If you are working from home, like myself, this tip may work for you too.
I rearranged my work area to include a small “pantry table” where my gallon of water is within my arm’s reach.
Drinking a gallon of water makes me go to the bathroom more often, which is good. Because when I write, I forget to stand up when I am “in the zone,” and sitting for long hours isn’t good for my health.
Meal Time has no set time. Eat when hungry.
Good luck, and I would love to hear about your weight loss progress and journey.
You can listen to the original article here. In addition, you can check out his blog for other health and fitness articles from Tim Ferris.
You can try different health and fitness apps, and most of them are available on both android and IOS.
This is Part II of a series based on the essay “How To Lose Weight in 30 Days at Home Without Starving [2022].”. Read or listen to Part I here. Read Part III here. Follow Napoleon on Medium.
