4 people who lost 20 pounds share their tips for not failing

Do you want to lose 20 kilos? Weight loss can be much more bearable as well pleasant!trip when you have some tried and true advice at your fingertips from people who have already reached your goal weight. It’s inspiring to hear their personal stories and the hacks and habits that have worked for them, that may very well work for you too. Of course, we’ll preface this by saying that weight loss is a very unique experience for everyone, and what has been a successful hack for someone may not be the best plan of attack for you. But they are worth a try and have expert endorsements to back them up.

We did some digging on TikTok to see what success stories we might find. People who’ve lost 20 pounds share the foolproof tips that set them up for weight-loss victories, and we’re here to share what they have to say. We also spoke with Lisa Young, Ph.D., RDNauthor of Finally full, finally thina nutritionist in private practice and a member of our board of medical experts, who evaluates these habits and shares why they’re effective.

Making a few healthy adjustments to your routine might take some getting used to, but it’s a crucial first step in the process. So if you want to lose 20 pounds, read on for foolproof tips that have worked for other people who were in the same boat as you. And when you’re done, be sure to check out the 7 Habits That Destroy Your Chances of Losing Weight.

woman stretching yoga bedroom

TikToker @shaunajensefitness starts her 20 lb weight loss video by saying, “I lost 20 lbs and have completely transformed my life, my confidence, my skin is better, I feel more energetic, I feel confident in my body “. The first piece of advice Jense offers is to establish a healthy morning routine. Why is following healthy habits first thing in the morning a productive way to lose weight? She can set you up for success all day long!

“Having a healthy morning routine like eating a healthy breakfast, exercising, and getting enough sleep is essential,” explains Young. “A healthy breakfast provides energy for the day and prevents you from overeating. Incorporating exercise will aid in weight loss to further burn calories and build muscle. Getting enough sleep is important as lack of sleep disrupts hormones by increasing hunger and appetite leading to overeating”.

green juice and ingredients

Another tip from Jense? Drink your greens! She reveals, “I drink my veggies every single morning and it’s really been a game changer for me, and most importantly finding one that actually contains natural probiotics for my gut health. But most importantly with my veggies and my morning routine It’s that it just sets me up for a good day.”

Drinking your greens in the morning can be beneficial if you want to lose 20 pounds because it promotes satiety, which will help you avoid overeating for the rest of the day. “Greens are also high in fiber to help regulate digestion and prevent excess calorie consumption,” adds Young.

mature woman pouring a glass of water in her kitchen

TikTok user @baileyspinn points out in this weight loss video: “Drink water. It’s not that hard, baby. You’ll notice a difference in your body very quickly if you drink enough water.”

Getting enough water comes with some solid weight loss-related health benefits. By sipping a little H2O before meals, you can help reduce the amount of food you consume, because water helps you feel fuller and eat less. Young adds, “Replace sugary drinks with water throughout the day and stay hydrated as it suppresses your appetite and boosts your metabolism.”

RELATED: People who lost 5 pounds in 2 weeks reveal their top tips

calorie deficit concept

Being on a calorie deficit combined with a healthy diet and exercise routine is necessary if you’re looking to lose stubborn weight and get back in shape. TikToker @baileyspinn shares: “To lose weight, I ate about 1500 calories a day.”

Young explains that creating a calorie deficit that you stick with can lead to weight loss, because your body will start using stored energy “in the form of fat” for energy. “Calorie deficit should be done with daily exercise for weight loss,” he notes.

RELATED: ‘I Lost 100 Pounds, Here’s How I Did It’

80-20 rule diet

If you’re wondering what the “80/20” rule is, Jense explains that this nutritional habit is about eating 80 percent whole foods and 20 percent fun foods. “I had a super narrow mindset about food and I [ditched] completely, and now I’ve been able to achieve a balance where I have 80% whole foods and 20% fun foods, so it allows me to enjoy life but also achieve my goals and eat right for my goals,” says Jense.

This “rule” or approach to eating allows you to eat healthy foods without totally depriving yourself of the fun stuff or your guilty pleasures. “For weight loss, it’s important to include a variety of fruits, vegetables, and whole grains, as well as occasional indulgences in less healthy foods to create a long-term, sustainable approach,” explains Young.

healthy chicken with bowl of green vegetables

TikTok user @trainwithtristan shares one of her tasty recipes that helped her achieve a 20lb weight loss success story. She explains in the video, “Here’s a meal I eat consistently to help me stay in a calorie deficit, which is the key to losing weight. The entire meal is about 450 calories and about 30 grams of protein.” It’s a serving of rice, chicken, and tons of veggies, complete with a teriyaki marinade.

According to research, high protein diets have been termed as an effective method of avoiding or curing obesity. Consuming protein can help improve the way you manage your overall body weight. In fact, studies have linked high-protein energy-restricted diets to greater amounts of weight loss, maintenance of lean muscle mass, and loss of fat mass than low-protein energy-restricted diets.

happy fit woman eating salad on yoga mat, lose weight forever tips concept

Eating smaller meals more frequently is something that helped TikTok user @emilyraefit lose 20lbs. In addition to spotting low-impact workouts Rae really enjoyed and stuck to them, this TikToker ate smaller, more regular meals. In the video, one such meal appears to be a small taco with guacamole and a side of rice and beans. “This promotes portion control and prevents overeating,” explains Young. “It can help boost metabolism, improve satiety, and reduce hunger.”

yogurt fruit nuts

Rae also noted that finding “easier, lower-calorie food swaps” was the name of the game in her weight-loss efforts. To do this on your weight loss journey, Young provides some easy-to-follow tips. For one thing, he opts for grilled or baked foods instead of fried foods (when it comes to foods like fish or chicken). Next, he selects lean sources of protein rather than high-fat options. And as for salad dressings, go for olive oil or vinegar. Finally, ditch the high-fat, high-calorie snacks and enjoy fresh fruit and nuts instead!

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