Want to lose 20+ LBS? Then do these 4 things!

If I wanted to lose 20+ lbs of fat in the next 3 to 6 months, here are the 4 things I’d do:

1) Assess the foundations: diet, sleep, exercise, and stress.

Start by rating each area on a scale of 1–10. Wherever you score low, take time to understand why.

• Diet: Focus on whole, minimally processed foods. Make sure you're eating protein with every single meal.

• Sleep: Prioritize quality over quantity. Deep, restorative sleep is key for fat loss and recovery.

• Exercise: Aim for at least 3–4 gym sessions per week with a combination of 20+ minutes of cardio and 30–45 minutes of weightlifting. Focus on major muscle groups: chest, back, legs, and glutes. On non-gym days, walk at least 10,000 steps.

• Stress: This is often the hardest to manage, but it's critical. Chronic stress can lead to weight gain. Incorporate stress-reducing habits like meditation, long walks, or any form of movement you enjoy.

2) Eliminate anything that’s holding you back—especially alcohol.

If it’s not helping you, get rid of it. That includes junk food, packaged snacks, and yes—alcohol. Even drinking occasionally can significantly slow your fat loss progress.

3) Create a serious plan of action.

Accept that this won’t be easy—but it will be worth it.

Once committed, carve out 3–9 hours per week in your schedule for workouts, food prep, and recovery. Treat this like any other high-priority responsibility in your life.

4) Stay consistent, no matter what.

You’re going to slip up—and that’s okay. Just don’t make the same mistake twice.

You don’t have to be perfect, but if you're not working out at least 3 times a week, real progress will be hard to come by.

Build the habit of going to the gym regularly, then layer in more over time.

To your health,
Wendell