What Does it Take to Lose 20kg in 6 Months?
You may have already read a dozen books on the topic, trawled through the internet looking for advice, or asked all your fit friends for help, but I hope to offer my ideas on what it takes to achieve your weight loss goals as I achieved this goal already myself a couple of years ago and…I am about to start this new journey AGAIN!
Many people believe that rapid weight loss requires extreme measures, but that may be holding you back. If you're struggling with finding a sustainable and effective weight loss strategy, this is the place for you.
Ready to dive into a behind-the-scenes look at what goes into achieving significant weight loss?
Always Remember to Challenge Limiting Beliefs
If you've been finding yourself doubting whether you can lose 20kg in 6 months, you may want to challenge that thought.
Ask yourself: “why do I think losing this weight is impossible?” The truth is, many have achieved similar goals with the right mindset and approach. I did. And will. AGAIN. Believing in your capability is the first step to success. If I did it, you can do it. If I did it, I can do it AGAIN :) See what I mean?
So what is stopping you from already starting? Lack of time? We always have time for things we like.
Lack of knowledge regarding on how to lose weight? You have thousands and thousands of content online and find the online fitness coach that will inspire you.
Lack of money to sign up for a gym membership? No worries: go on YouTube and find 30mns training, and you can exercice at home.
See? It’s always excuses.
Here are two other blogposts you might want to read:
My Routine for Success
I am happy to say that I have achieved significant weight loss over the years, and my routine directly influences my ability to succeed. I have also seen that, everytime my routine changes - me being back on emotional rollercoaster (we’ll talk about emotions in future blogposts, regarding weight gain and weight loss)- I gain weight or lose weight.
So, after I gained around 10kgs for the past 6 months (I know: shame…life has been a rollercoaster, I won’t go into details but I used to “eat my emotions”), I recently digged into old blogposts, books and fitness coaches I’ve been following to set up a brand new routine. One I knew would work and one that would challenge me. Because yes, I like challenges.
A day in my life lately looks a little like this:
- Morning: I wake up at 7am and start my day with half a liter of water. I don’t eat breakfast right away, I drive to work and eat some greek yogurt with honey and have a coffee there at 8am.
- Noon: That’s when I go to the gym and exercice. 45mns of high intense gym: it can be a RPM class, some HIIT session or a WOD one, I can also work out on my lower or upper body. I usually plan ahead my exercices and stick to it. Then I shower, head back to work and have a healthy lunch, making sure to track my calorie intake with a weight loss tracker (I use Yazio). I avoid sugary drinks and instead opt for water, green tea, or black coffee.
- Evening: Evenings are for releasing stress and slowing down. I usually don’t do any exercices except somatic ones to release/balance my cortisol and I eat a healthy meal.
Lunch time workouts energize me and it’s easy for me to exercice at that time of the day.
Using a fitness tracker helps keep me accountable. Tracking meals ensures I stay within my caloric goals, and quality sleep aids recovery and mental clarity. Avoiding sugary drinks (alcohol included) and focusing on hydration supports weight loss efforts.
How is your routine serving you with your weight loss goals?
Remember that, if you get tired of a certain routine: change it up. Flexibility in your approach allows for better adaptation and sustained motivation. Finding what works best for you is key to achieving your results. What works best for me? Exercising at lunch time. Counting my calories. Avoiding alcohol. But regarding food, it can change. I trust my gut and I know what’s good for me and what’s not.
Some Advice from Beyond Body– a Wellness book that helps you lose weight
Beyond Body is a personalized, customizable wellness plan designed to help you reach your healthy weight and wellness goals in the easiest, safest way possible. A Beyond Body meal plan includes +1000 delicious, easy-to-make recipes that are created from the ingredients you love. Beyond Body is not a restrictive diet but guides you to actually learn how to balance your life on a daily basis. I personally tried one for a few months. Although I really enjoyed using my book, I think my expertise in wellbeing is greater than the content of the book, so I found myself waiting a bit to find out more, whereas today I know a lot. So I'd recommend this book to anyone starting a new weight loss process: it's the perfect tool :)
For more great tips like this, check out their website here.
You need Discipline and Consistency
Now, just because you currently don't have an ironclad routine, doesn't mean you can't achieve your weight loss goals.
This does mean you need to first establish healthy habits before you can see significant progress, but I believe in you and am here to support you every step of the way.
Let's be specific in planning how you will gain the essential discipline and consistency
1. Set Clear Goals | Define what you want to achieve and break it down into smaller, manageable steps. For example, I want to lose 10kgs in 3 months, then I want to achieve -20kgs before the end of the year. Let’s say I lose 3-4kgs/month, knowing I might have ups and downs: my goal is December 31st for -20kg.
Setting monthly goals will help you stay focused and motivated as you see progress with each milestone. Celebrate each monthly goal with a nice night out, to your favorite fancy restaurant or buy a new outfit (pretty good idea but if you plan on losing much weight, might become useless a few month later, ahah!).
2. Create a Schedule | Plan your meals and workouts in advance to avoid last-minute decisions that can derail your progress.
3. Track Your Progress | Use a weight loss tracker (I use Yazio) and fitness tracker (my Apple watch) to monitor your progress and make necessary adjustments.
Because I know how important discipline and consistency are, I put together this WeightLoss Journal for you. Use it to stay disciplined and consistent in your weight loss journey.
I hope this blog post has been helpful! Any questions? Comment below or shoot me a DM on Instagram and check out my fitness journey and tips.
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