10 Foolproof Tips to Lose Weight: How I lost 20+ Lbs in 3 Months

I know how you feel, I’ve been there. You’re at a place where you have become uncomfortable in your own body. You don’t want to take pictures anymore. You don’t want to go out. Dressing up just isn’t as fun anymore. Where did the weight come from? How didn’t you notice?

Well, it happens to the best of us. A few months ago, I was that same girl searching for ways to lose weight quickly.  I even bought a whole new wardrobe to fit my new “body type” just to make myself feel more comfortable in clothes again. I went as far as to inquiring about noninvasive surgery to get rid of fat, looking into cool sculpting, hiring a trainer, basically exploring all my options.

None of those things felt right for me. I didn’t want to feel like that weight defeat me. I was finally done looking for a quick fix. I knew that was not going to work for the problem I had. Tbh, all those quick fix solutions were the reason I had gained so much weight in the first place. So, I decided to take action. I lost over 25 lbs in 3 months without any tea gimmics, herbal life support, supplements, protein powders… none of that. Just with these tips below and a little discipline.

SIDE NOTE: I am not a doctor or trainer. This is just what worked for me and I hope it helps you with a good starting point on how to lose weight and keep it off.

!0 Foolproof ways to Lose Weight
Left: September 2020 Right: December 2020

#1 Learn your Body Type (Somatotypes)

There are 3 body types: Ectomorph, Mesomorph, and Ectomorph.  An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle.  Mesomorph has a natural athletic body and gains/losses weight fairly quickly. Endomorph tends to gain weight and keep it on. Their build is wider, with a thick ribcage, wide hips, and shorter limbs. You can also be a mix of more than one body type. Here is a great quiz to find out which body type you are. Another easy way to find out your body type is to see how your body was in middle/high school.

Here is why this matters: Everyone has a different body type and what works for one body type does not work for all. I mean if you want to STRATEGICALLY lose weight. I am all about doing what makes sense for me. Apply some logic that scientists have already worked out and just see how your progress improves.

When I started this weight loss journey, I was going to be in a wedding a month in. In that first month, I wanted to lose 15 lbs. Very ambitious, I know but I am a mesomorph body type which means I gain and lose weight fairly quickly. Knowing your body type will help you adjust what foods you should eat, what workouts work best for you, and more. Not every body type is the same and what works for me may not work for you. Understanding this will keep you from wasting time and save you some frustration when things aren’t going the way you want.

#2 Find out your BMI & Your Recommended Caloric Intake

BMI is short for Body Mass Index, aka your body fat percentage. It’s another way to track your progress. This percentage tells you if you’re categorized as underweight, normal weight, overweight, or obese depending on what range the value falls between based on age, height, and weight. You can find a great BMI calculator here.

I hold most of my fat in my mid section.. ugh which is the worse. Belly and arms just kept growing. I wasn’t blessed with a figure where fat distributes evenly. LOL.

Anyhow, next up is the calorie calculator. This helps plan how many calories you need to eat to lose, maintain, or gain weight. This is the calorie calculator I used.

You can use an app to track calories but I am going to be honest, I did not get obsessed with calorie counting. There is no need to count everything and be scared to eat. Just be aware of what you’re eating and stay in a close range. We will talk more about this later on.

Here is why these matter: If you know you’re body fat percentage you can start creating goals. Health should be your #1 priority, if you’re overweight or underweight you should be striving to be in that healthy percentage range. I promise you once you get that percentage to where it’s supposed to be, you will have noticeable changes. For me, it was my belly. For you, it could be something else.

Calorie calculator is key for the simple fact of: to lose weight, you have to burn more calories than you eat. To gain weight you have to eat more calories than you burn. It’s simple to understand, harder to do but that’s why we have a number to reference and can plan accordingly.

#3 Set a Goal and Keep Track of Your Progress

This is so important! If you go into this without a goal, you will not hold yourself accountable. I felt a greater responsibility to myself when I set goals. SMART (Specific, Measurable, Attainable, Realistic, Timely) goals to be exact. I measured my progress in 2 week increments so that I knew where I was on my timeline and what was working and what wasn’t.

I am a marketer by trade so I approach most things with a strategic plan! Step A, B, then C. I create an outline and then execute. Making adjustments when necessary. 2 weeks worked for me. If you want a smaller scale timeframe try a week, but I don’t advise this because then you’ll be obsessed when numbers fluctuate. Go every 4 weeks if you have the patience.

I kept track in the Notes section in my iPhone.  The layout was simple. I had the date, my weight, the measurements around my arms. belly button, above my belly button, bellow belly button, and around my butt. The body measurements were for tracking my inches. Get a tape measure. You can find one at Walmart, Target, or any craft store for less than $5. Below is how my tracker looked:

Goal Tracking

Here is why this matters: If you see progress you are more likely to stick to what you’re doing. If you notice one week was not as great as the other, you can identify what went wrong. That’s why it is so important to track this stuff. Again – we are strategic. No time to waste time.

#4 Plan Out Your Meals (Well, Your Calories)

As mentioned before, calories. I don’t mean meal prep. If you like meal prepping and are the type that can do that consistently, then go for it. Personally, I hate leftovers and just not a fan of eating things over and over and over again. I like variety. What I mean is plan out your meals for the week based on your calorie calculator.

You can eat what you want as long as each day you are doing what your calorie calculator is suggesting. I am not a big breakfast person, I preferred to eat my calories between lunch and dinner. That’s normal for me. Do what works for YOU. Don’t think you can eat food that’s bad for you and get the body you want. That’s not healthy, but if you wanted to eat one meal that took up all your calories…. Technically that should work. I am not suggesting you do that because it isn’t sustainable. But I am here to give you the information. Do with it what you must.

Here’s why this matters: If you stay in your caloric deficit and workout at least a few times a week according to the calculator, YOU WILL LOSE WEIGHT. Simplicity. Do not become obsessed with calorie counting, that will consume you and really isn’t necessary. I always look at the number of calories and try to roughly keep track of how many I have left for my meals. Going over or under will not kill you, I promise. ?

#5 Drink Water and Green Tea

This is the one noticeable thing that curbed my hunger. When I first started drinking both tea and water regularly, I didn’t notice a difference. But after two weeks, I literally just got in the habit of craving both. Tea is my favorite. I would have at least 3-4 glasses of tea a day. I like to believe it sped up my metabolism. Whether it helps or not, increasing your water intake will help cleanse your system. That’s what we want a body that is moving the bad stuff out. It’s a good habit to practice.

#6 Carb Detox

Alright, let’s get down to business. The first 2 weeks of my journey I basically gave up carbs. I mean the carbs from bread, pasta, desserts, chips, and processed foods. I love desserts and pasta so it was a shock to the body in the beginning but I promise you it gets easier. There are carbs in most fruits and vegetables, those are okay! I really focused on keeping my carbs under 50g a day. This just jump starts your efforts to losing weight.

#7 Exercise 3-5 Times a Week Consistently

This looks scarier than it seems. It doesn’t have to be. I wanted a lifestyle where working out was a part of it. I would run about 3 miles almost every day and do a YouTube workout video or two. I should let you know now; I love running! I ran track from middle school all the way through college. If you don’t like running find a source of exercise that you do enjoy. My goal was to burn at LEAST 300 -400 calories a day from exercising.

When I started running again, I didn’t go for speed I was just going for distance (3 miles). I didn’t care what time I did it in, as long as it got done. Approach your choice of exercise the same way, don’t focus on intensity early on. Focus on something that will get you in the habit of exercising. You don’t want to do any exercise that will burn you out or make you quit. Pick something that you enjoy. Some options are: weightlifting, yoga, roller skating, biking, tennis, basketball, running, hiking, jump rope, soccer, dancing, or swimming.

I had a wedding to be in at the time so I was working out 5-6 times a week. I was aggressive because I knew my limits. If you’re new to exercising take your time with it. If it’s a healthy lifestyle you’re going for, then there is no need to rush your progress. I told myself over and over again: I don’t care what I do as long as I wake up everyday and workout! If all you have is 15 minutes to give, then use those 15 minutes. It’s better than nothing.

Below are some of my favorite YouTubers:

#8 Cook at Home & Find Your Go-To “Snack”

Eating out is great, but the only issue is you don’t always know the number of calories you’re eating. The only way to know and control that is cooking your food at home. You’ll save yourself some money, too!

The first two weeks sucked. I had uncontrollable cravings. When I had those cravings, I just ate snacks that weren’t so bad. I’m the world’s pickiest eater so I didn’t want to eat bland foods I’d never heard of. Rice cake? Ew. Haha. What I had to help me through curving were: Skinny Pop popcorn, Pretzels and peanut butter, grapes, mangos, nuts, and apples with peanut butter. These just appealed to me; find your snack based on what YOU like and is semi healthy. Keep those calories in the back of your head thought!

Oh & I’ll warn you now: be minimal with the peanut butter, those calories add up quick!

#9 Allow Yourself a Cheat Meal and a Day Off

I wanted to find a way to be consistent. I wanted this to be a lifestyle. I don’t imagine my life without desserts or nights out at restaurants. During my most aggressive training: I made sure that I had one cheat meal to keep myself going. Cheat meal day was my favorite day. I typically would have it on Saturday. It’s like a reward for working so hard. It worked for me and kept me going when I wanted to give up.

Sundays were my day off. For no other particular reason than my personal preference. If you have a day that works better for your schedule to just relax and do nothing, choose that day. Whichever day it is just make sure you allow your body some time to recover.

I will reiterate again that I was aggressive this first month because I had a wedding, I wanted to lose weight quickly. After I got to my “wedding weight”, I relaxed on the strictness and got in the groove of how I wanted my lifestyle to be.

#10 Find Your Weak Spots

Not to point fingers… BUT, I attribute a lot of my weight gain to my relationship. It is definitely not his fault, but when we would go out on dates it usually centered around food. Dinner and a movie, theme parks (junk food), ice cream dates, drinking, and etc. Those are just things that come along in a relationship. I also found myself trying to keep up with how he ate. If he was going to get food that typically meant I was getting some too. He is 6’5 and eats a lot. That’s normal for him, I had to learn that I can’t eat the same way.

When I started this journey, I told him we had to limit eating out, drinking, and all the snacking. I told him exactly what I planned to do and asked if he would help hold me accountable. He was very supportive and vowed that we would get in the habit of cooking instead of grabbing a quick meal. That helped so much and took some of the pressure off.

Whatever your weak spot is, acknowledge it and then find a solution. You have to be very transparent with your situation.

Additional Things that Helped Me

  • Do Core Everyday
  • Incorporate Yoga and Stretching
  • Normalize Getting 8 Hours of Sleep
  • Limit your Alcohol Intake
  • Limit Sugary Drinks and Juices
  • Drink Smoothies
  • If you like coffee, drink it black.
  • Eat meals you like, just cook them at home and watch serving size/calorie intake
  • Workout in the morning or at night depending on your schedule
  • Don’t worry about being perfect. Don’t let a setback stop you in your tracks.
  • Consistency is key. Keep Going.

Final Thoughts:

There is a common misconception about getting rid of fat. Hear me loud and clear when I say this: YOU CANNOT SPOT REDUCE FAT. You can’t just work on the areas with fat and think it will work. Fat falls off when it’s ready.  What I mean is this: You can’t do workouts for ‘flat bellies’ and get a flat belly. If you want to lose belly fat you have to do cardio and tone at the same time (core exercises). Core exercises alone will make your core stronger but that doesn’t mean it gets rid of fat.  Fat falls off your overall body through diet and exercise. Knowing this will save you some time. There is no “Get Slim Legs in 2 Weeks” that’s just marketing. What that really means is, “Get Stronger Leg Muscles so When the Fat Eventually Falls Off You’ll Have Some Definition.” Makes sense?

Before I go, I should also mention that there is going to be a point when your body starts to look… droopy.  That’s your sign to incorporate resistance training and/or weight training. I don’t like going to the gym so I just purchased 8 lb. dumbbells to use with my workouts. To avoid this, incorporate toning and cardio from the start. Remember: there is no need to rush. The most important thing is staying consistent. Do not give up and I guarantee you will reach your goal.

Okay, now you have the keys… go make it happen!

Leave a Reply

Your email address will not be published. Required fields are marked *