Let’s cut right to the chase: If you’re searching for the fastest way to lose weight, you’re not alone. In fact, weight loss is consistently one of the top New Year’s resolutions, with 48% of people setting a goal to lose weight at the start of the year. (Forbes Health, 2024)
But here’s the truth: Fast weight loss is rarely sustainable. Studies show that 95% of people who lose weight quickly through extreme diets regain it within three years (Obesity Reviews, 2020).
The key isn’t just speed—it’s making small, powerful changes that lead to long-term success.
How Long Will It Take to Lose 20 Pounds?
A realistic and sustainable weight loss rate is 1 to 2 pounds per week, according to the CDC. This means you could safely lose 20 pounds in 10–20 weeks (about 2.5 to 5 months). However, factors like perimenopause, stress, sleep, and metabolism play a major role, especially for women over 40.
Now, let’s break down the smallest changes that make the biggest impact on your weight loss journey in 2025.
One of my clients asked me top 5 recommendations to lose the ellusive last 5 lbs and #1 was #1 on my list.
1. Stop Drinking Your Calories (Save 200-500 Calories Per Day)
One of the fastest ways to cut excess calories is eliminating liquid calories. Research shows that sugary drinks (soda, juice, fancy coffee drinks, and alcohol) contribute to weight gain more than solid food.
Small change:
Swap your daily latte (200+ calories) for black coffee or a protein coffee
Replace soda/juice (150-250 calories) with sparkling water or herbal tea
Set a weekly alcohol limit—even cutting back by 2 drinks per week can save 300+ calories
➡️ Impact: Cutting 500 liquid calories per day = 1 lb of fat loss per week
2. Prioritize Protein (Increase to 25-30% of Your Daily Calories)
A study in The American Journal of Clinical Nutrition found that increasing protein intake helps preserve muscle mass, reduce cravings by 60%, and boost metabolism by 80-100 calories per day.
Small change:
Start each meal with a protein source (eggs, Greek yogurt, chicken, fish, tofu, cottage cheese, protein shake)
Aim for 30g of protein at each meal, INCLUDING Snacks
Eat protein before carbs to control blood sugar and reduce hunger
➡️ Impact: Higher protein intake = automatic calorie reduction + muscle retention
3. Walk 8,000-10,000 Steps Per Day (Burn 300-500 Extra Calories Daily)
You don’t need intense workouts to burn fat. Studies show that people who walk at least 8,000 steps per day have lower body fat and are 50% less likely to gain weight than those who are sedentary.
Small change:
Add a 10-minute walk after each meal
Park further away, take the stairs, and pace while on calls
Aim for at least 3,000 steps before noon
➡️ Impact: Walking 1 hour per day = 1 lb of fat loss every 10-12 days
4. Strength Train 2-3x Per Week (Build Muscle, Burn More Fat)
Women lose 3-8% of muscle per decade after 30, which slows metabolism. Strength training 2-3x per week prevents muscle loss, improves body composition, and helps burn calories long after your workout is over.
Small change:
Focus on compound movements (squats, deadlifts, push-ups, rows, lunges)
Use progressive overload—increase weight, reps, or resistance bands weekly
Do full-body workouts 2-3x per week
➡️ Impact: Strength training = higher metabolism + fat loss without muscle loss
5. Sleep 7+ Hours Per Night (Reduce Cravings & Fat Storage)
Poor sleep increases hunger hormones (ghrelin), lowers metabolism, and leads to fat storage around the midsection—especially during perimenopause.
Small change:
Set a bedtime alarm and aim for consistent sleep schedule
Reduce screen time 30 minutes before bed
Take magnesium or drink chamomile tea to relax
➡️ Impact: Sleeping 7+ hours = reduced cravings + improved fat loss
6. Manage Stress & Cortisol (Because Belly Fat Is Real)
Chronic stress keeps cortisol high, leading to fat storage in the belly. Women in perimenopause are more sensitive to this effect, making stress management crucial.
Small change:
Try breathwork (4-7-8 breathing), meditation, or yoga
Spend 10+ minutes outside in morning sunlight
Set boundaries around work, social media, and screen time
➡️ Impact: Lower cortisol = less belly fat storage
7. Track Progress (Not Just the Scale)
The scale can fluctuate daily due to water retention, hormones, and muscle gain.
Track other markers like:
✅ Measurements (waist, hips, thighs)
✅ Clothing fit
✅ Energy levels & strength gains
Small change:
Take progress photos every 2-4 weeks
Log workouts & food intake in a simple journal or app
➡️ Impact: Seeing non-scale progress = motivation to keep going
The Bottom Line: Slow = Fast When It Comes to Sustainable Fat Loss
Losing weight quickly isn’t the goal. Losing it sustainably and keeping it off is.
If you implement just 3-4 of these small changes, you’ll set yourself up for long-term success. By focusing on protein, movement, sleep, and stress management, you can lose 20 pounds in a way that fits your life—without extreme dieting.
🚀 Your 3-Step Action Plan:
1️⃣ Pick 2-3 changes to implement this week
2️⃣ Track non-scale progress (measurements, energy, strength)
3️⃣ Stay consistent for 90 days and adjust as needed
Are you in? Which of these small changes will you focus on first? Send me an email and let me know!
Comments