What I’d Do to Drop 20 Pounds in 60-90 Days
If you’re reading this, chances are you want to lose about 20 pounds and feel better in your body, and you probably want to do it as soon as possible. But just as important, you want it to feel doable. You want a plan that’s realistic, something you can actually stick with, and that doesn’t require you to sacrifice your health or your sanity to get results.
I’ve helped a lot of people with this exact goal, and over time I’ve learned what actually works, and what tends to get in the way.
Now, before we dive in, I want you to know that this isn’t going to be one of those “quick fix” articles filled with unrealistic rules or extreme crash diets.
What I’m going to share with you are simple, proven steps that can help you drop those 20 pounds in a steady, healthy way, without starving yourself, and without worrying that you’ll gain it all back later.
So today, I’m going to lay out exactly what I would do if I wanted to lose 20 pounds in the next two to three months.
Step 1: Get Real About Your Calories (And Track Them)
Here’s the simple math: to lose fat, you need to consume fewer calories than you burn. It sounds straightforward, but most people just guess or hope that eating a little less (or worse, starving themselves), will do the trick. That’s often where things go wrong.
Tracking your food isn’t about obsessing over every single calorie. Instead, it’s a helpful way to notice and understand the “hidden calories” you might not be aware of throughout the day.
Sometimes it’s obvious, like eating a whole chocolate bar or a pizza. But other times, even healthy snacks like nuts or using too much oil (yes, even healthy fats like olive oil) can add up faster than you think.
If you’re not already tracking what you eat, especially if you’re new to eating healthier and trying to get in shape, it’s definitely worth giving it a try. There are plenty of easy-to-use apps like MyFitnessPal or Lose It! that make logging your meals simple.
Trust me, it’s eye-opening and one of the best ways to stop unintentionally sabotaging your progress.
Now, what I want you to keep in mind is that being in a calorie deficit doesn’t mean starving yourself. It means consistently eating a bit less than you burn, which leads to real, sustainable fat loss over time.
Step 2: Set Your Protein to 1 Gram Per Pound of Body Weight
Protein is your best friend when it comes to losing weight, not because it magically burns fat, but because it makes staying in a calorie deficit a lot easier.
Here’s why: protein keeps you fuller for longer, helps manage cravings, and supports your energy levels throughout the day. When you're in a calorie deficit, your body isn’t just burning fat. Without enough protein, it can also break down muscle. And losing muscle is the last thing you want if your goal is to look lean, fit, and strong.
The goal is to lose fat, not just “lose weight.” And protein helps you do exactly that by preserving your lean muscle mass while the fat comes off. That’s how you avoid the dreaded “skinny fat” look and start seeing real definition in your body.
A simple rule of thumb: eat about 1 gram of protein per pound of body weight. So if you weigh 180 pounds, aim for around 180 grams of protein a day. That might sound like a lot at first, but once you spread it out over 3-4 meals and a snack or two, it becomes much more manageable.
Here are some easy, high-protein options to start with, without overcomplicating things:
Chicken breast, ground turkey, lean beef
Salmon, tuna, cod
Eggs or egg whites
Greek yogurt, cottage cheese
Protein shakes or powders (great for convenience)
Lentils, tofu, tempeh, edamame (if you’re plant-based)
Now, if you’re not anywhere near 180 grams of protein per day right now, there’s no need to stress. You don’t have to hit that number perfectly from day one. Start by looking at what you’re already eating, then gradually build from there.
For example, you might begin by simply adding more protein to one meal per day, like including some eggs with your breakfast or bumping up the portion of chicken at dinner. Once that feels normal, start making small swaps throughout the day. Add in Greek yogurt, a protein shake, or some lean meat at lunch. Over a few weeks, you’ll be much closer to your target without it feeling overwhelming.
Step 3: Add 1,000 to 2,000 Extra Steps a Day
You don’t have to spend hours at the gym to lose weight. What you do outside of workouts matters just as much.
And focusing on being a bit more active and adding extra steps throughout your day is one of the easiest ways to speed up your progress without having to make big changes or do intense workouts you might not stick with.
Try to add about 1,000 to 2,000 extra steps a day. You can keep it simple and fit it in with things you already enjoy. Maybe take a walk around the block while listening to a podcast, pace around while watching Netflix, or take two quick 10-20 minute walks, one in the morning and one in the evening.
It’s simple, doable, and those extra calories burned every day add up faster than you might expect.
Step 4: Strength Train 2-4 Times a Week for About 45 Minutes
If you want to lose weight and look great, lean, strong, and toned, strength training should absolutely be part of your fitness routine.
I’m not talking about spending hours in the gym or trying to get “huge.” Just consistent, focused workouts 2 to 4 times a week, about 45 minutes each, can make a huge difference.
Focus on compound exercises, like squats, deadlifts, push-ups, and rows - movements that work multiple muscle groups at once. This helps you build and maintain muscle, which boosts your metabolism and helps you avoid that “skinny fat” look.
And to all the ladies who worry that strength training will make them look bulky: it won’t. That’s a common myth. In reality, strength training will help you sculpt a strong, lean, and confident physique. So no need to be afraid. It’s one of the best things you can do for your body and your confidence.
Step 5: Sleep at Least 7 Hours a Night
Here’s one thing many people struggle with - getting enough sleep.
We often overlook how incredibly important sleep is for weight loss and overall health. But the truth is, even if you’re following your fitness and nutrition plan perfectly, without enough sleep, your body will resist progress.
And I get it. With all the responsibilities you juggle, it’s not always easy to make sleep a priority. Maybe you want to use the downtime to relax, binge your favorite show, or scroll through social media.
But here’s the deal: lack of sleep throws your hunger hormones out of balance, increases cravings, and tanks your willpower. You're more likely to reach for junk food or skip your workouts when you’re exhausted. Plus, poor sleep impacts your overall health more than you might realize.
So make it a goal to get at least 7 hours of quality rest each night. That means:
Turning off screens an hour before bed
Keeping your room cool and dark
Creating a calming bedtime routine
It might be hard at first, especially if your body’s used to staying up late, but trust me, this one is a game-changer. Not just for fat loss, but for your energy, mindset, and overall well-being.
Why This Works, And Why It’s Not About Perfection
Losing 20 pounds in 60 to 90 days isn’t about chasing perfection or trying to overhaul your entire life overnight. It’s about doing the right things consistently, even when life is busy, motivation is low, or progress feels slow.
Every tip in this guide is built around simple, proven principles that actually work when you stick with them:
Being in a calorie deficit creates the environment for fat loss.
Prioritizing protein helps preserve muscle, reduce hunger, and keep your metabolism healthy.
Walking more increases your daily calorie burn without adding stress or needing hours at the gym.
Strength training helps shape your body and keep the weight off long-term.
Getting enough sleep supports appetite control, energy, recovery, and hormones.
None of these steps are extreme. They don’t require fancy supplements, or spending all day in the gym. What they do require is consistency, not perfection.
Something I really want you to remember is that you don’t have to get it right all the time. But you do need to be consistent. That means showing up for yourself even when you don’t feel like it, on the hard days, when you feel overwhelmed, tired, or unmotivated.
Maybe you’ll mess up along the way, eat something that wasn’t planned, or skip a workout. That’s normal. But if you really want lasting change that sticks long after those 60-90 days when those 20 pounds do come off, you won’t let one slip-up be the reason you quit. And you won’t tell yourself this is something you just can’t do.
Because losing fat in a healthy, sustainable way isn’t about crash diets, starving, or all-or-nothing rules. It’s about practical, consistent steps you can actually stick with.
And once you build that foundation and realize that getting in shape is more about choosing healthier habits instead of extreme ones, and learning to love yourself by prioritizing yourself, I promise you it will transform not just your body, but your mindset, your confidence, and the way you show up for yourself every day.
And if you need some extra help building those habits along the way, I’m always just a message away!