5 Tips for losing 20 lbs in your 20s
When I graduated college in 2018, I was right around 160lbs thanks to celebratory parties, drinks, dinners and just ending college with a bang.
Me at 22 compared to me at 25
Don't get me wrong, I wouldn't take back any of those memories...but I would take back the endless workout trends and fad diet hacks I tried in a failed attempt to lose the weight.
So, how'd I get to where I am now, fluctuating around 138-140? Here are my top tips:
Eat in a safe caloric deficit
When you eat in a caloric deficit, you're essentially eating slightly under the amount of calories your body needs to maintain your current weight.
It is very important to note, that you should NEVER be eating 1,200 or less calories a day. If any macro calculator gives that to you as a number, run. The ideal deficit you want to be at is 300-500 calories below what is needed to maintain your current weight.
Prioritize protein and track your macronutrients & micronutrients (macros & micros)
You'll hear/see a lot of people in the fitness space talk about "tracking their macros." This essentially means they eat a certain amount of proteins, carbs and fats to help them hit their weight loss (or gain/maintenance) goals!
Macro stands for macronutrient, think Protein, Carbs and Fats
Micro stands for micronutrients, thing Vitamins and Minerals.
Think of counting macros as a better, more effective way to count calories. Instead of just keeping track of your calories, you're keeping track of the QUALITY of those calories. And that's what makes all the difference.
When you track your macros the right way, you'll learn a few things:
Carbs are your friend, and you'll want to consume more than you think
Same with fat...healthy fats that is
Protein will be your best friend when trying to lose weight. A good rule of thumb is to shoot to eat 1 gram of protein per lb of your goal bodyweight. Most people tend to fall short on protein, which is why I wanted to clear that up.
While it's easy to find free macro calculators online everywhere, they tend to be pretty broad and won't always give you the best macros for your goal. If you're looking for the best, and most tailored macros for you, download the 1st Phorm App, add in all your goals and metrics and get your custom macros & the ability to track them! This is what I use to calculate and track my macros and love it!
Resistance/Weight Train...with a little cardio built in
When I first started my fitness journey, especially as a woman, I thought I needed to be doing allllllllll the cardio and HIIT in the world to see results.
Girl, was I wrong!
It wasn't until I started using weights and adding resistance to my workouts that I finally saw results. Why?
My body started building muscle (aka "getting toned"). And when we train with resistance and weights, our body processes it differently and triggers different systems than running miles on end.
Now, that's not to say don't do cardio. There are still amazing benefits to doing cardio every once in a while, as it does help with fat loss, but it shouldn't be the ONLY thing you do.
Need help getting started with a workout plan? Let's chat about putting together a personalized plan for you and your goals. Fill out the form here!
Resistance/Weight Train...with a little cardio built in
See the big picture
It's so easy to get sucked into the "lose x amount of pounds in 30 days!" marketing lingo a lot of products and companies promise. But at the end of that program, want to know what happens to the people that go through it?
They gain the weight back. Because what they did wasn't sustainable.
If you want a result, you're going to have to work for it every day. Plain and simple.
Your health and fitness shouldn't be some shiny 30 day challenge you look back on and think, wow I looked/felt great then!
It should be a lifestyle that you live and look/feel great in every single day.
Drink water...a lot of it
Your body is made up of 70% water...so treat it as such!
Listen, I know how tempting it is to reach for a nice cold Coke or cold brew when you're thirsty. And those are just fine occasionally. But if you're looking to make a serious change, a good place to start is to drink more water. Shoot for at least 100 oz a day.
It's also especially important to be drinking enough water if you are working out. Your muscles and body use water to stay hydrated and healthy, and when they don't have enough, your performance and energy levels will suffer!