Tips on Losing Weight (Fat Loss Plan)
Starting My Journey: Losing 20 Pounds with Intermittent Fasting and Whole Foods
Today marks the beginning of something big—my personal commitment to losing 20 pounds. It’s not just about the weight, though. It’s about feeling stronger, healthier, and more energized every single day. And to achieve this, I’m implementing a strategy that I truly believe in: intermittent fasting, eating whole foods, and limiting sugar intake.
The Metrics:
Why Intermittent Fasting?
Intermittent fasting isn’t just a trendy diet—it’s a science-backed approach that helps the body reset, burn fat efficiently, and improve overall health. By cycling between periods of eating and fasting, I can give my body the time it needs to properly digest food, regulate blood sugar, and tap into stored fat for energy.
I’ve decided on a fasting window that works best for me, making sure it aligns with my lifestyle and energy levels. I know it won’t always be easy, but I’m ready to embrace the challenge.
When I say intermittent fasting I don't mean going days not eating. What I mean is not having my first meal until after 1:00pm. So my intermittent fasting window is from 1:00pm-8:00pm. I have proved this strategy to be very efficient before so my goal is to be down 8lbs within a 5 week window. I am currently weighing in at 258.5lbs.
The Importance of Hydration in Weight Loss
When it comes to shedding pounds, hydration is often overlooked—but staying properly hydrated is one of the most powerful tools in achieving sustainable weight loss. Drinking enough water helps regulate metabolism, curb unnecessary cravings, and support overall bodily functions.
Water plays a crucial role in digestion, nutrient absorption, and energy levels. Dehydration can sometimes be mistaken for hunger, leading to unnecessary snacking when the body simply needs fluid. Additionally, staying hydrated helps flush out toxins, reduces bloating, and ensures that muscles and joints function optimally—especially when combined with exercise.
As I embark on this journey, I’ll be prioritizing hydration by drinking enough water throughout the day and listening to my body's signals. A well-hydrated body is a strong, energized body—exactly what I need to reach my goals!
Supplementation
Supplementation For My 20lbs Weight Loss Goal is going to be the basics. In order to make it to 1:00pm without having a single added calorie I am going to use the oldest trick in the Losing Weight Textbook and that is Consume a few cups of coffee or Green Tea to curb my appetite and get me toi my target 1:00pm eating window.
I will take a multi-vitamin ProEdge for men under 50 once a day in the morning.
I find it very helpful and useful to also supplement fish oil. So I will also be taking two capsules of Fish Oil in the morning that is close to ewualling 1,200 EPA.
The Power of Whole Foods
Instead of processed and refined foods, I’m focusing on whole, nutrient-dense options—fresh vegetables, lean proteins, healthy fats, and complex carbohydrates. Every meal will be intentional, fueling my body with ingredients that support my health, rather than working against it.
Each night I will have a bowl of brown rice and one serving of chicken which equates to 25grams protein. Also will have one serving of broccoli.
Fueling Weight Loss: Creating a Calorie Deficit with Whole, Nutrient-Dense Foods
Achieving a calorie deficit—burning more calories than you consume—is essential for weight loss. However, it’s not just about eating less; it’s about eating right. By choosing nutrient-dense foods that keep me full and energized, I can sustain my deficit without feeling deprived.
I’m focusing on simple, wholesome ingredients that provide essential nutrients while keeping calories in check. Foods like brown rice, chicken, broccoli, oatmeal, water, and eggs create a well-balanced approach to weight loss:
Brown rice provides fiber and slow-digesting carbohydrates, keeping me satisfied and preventing energy crashes.
Chicken is a lean protein source that supports muscle maintenance and keeps hunger at bay.
Broccoli is packed with vitamins, minerals, and fiber, offering volume with minimal calories.
Oatmeal is a powerhouse for sustained energy, delivering fiber to help with digestion and satiety.
Eggs are rich in protein and healthy fats, making them an excellent way to start the day or refuel post-workout.
Water plays a key role in digestion, hydration, and metabolism—helping my body function at its best.
By combining these foods in well-portioned meals, I can create a sustainable calorie deficit without sacrificing nutrition or enjoyment. This approach ensures I’m getting the nourishment I need while steadily working toward my goal.
Cutting Down on Sugar
Excess sugar is sneaky, hiding in foods that don’t even seem sweet. But cutting back will be a game-changer—helping to reduce inflammation, stabilize energy, and prevent unnecessary cravings. I’ll be reading labels, swapping sugary snacks for natural alternatives, and keeping an eye on my intake while still enjoying food in a way that feels sustainable.
One Method that works well for me is I know I'm going to get a sweet tooth so instead of eating packaged saturated filled sugar box snacks I will substitute eating yogurt with granola parfait to help curb my sugar needs.
Tracking Progress: Staying on Target for My 20-Pound Goal
Losing weight isn’t just about the end result—it’s about the journey, the small victories, and the adjustments along the way. That’s why measuring progress every week is essential for staying on track. By checking in regularly, I can ensure I’m moving toward my goal in a sustainable and effective way.
Each week, I’ll evaluate key metrics, such as weight changes, body measurements, energy levels, and how my clothes fit. It’s not just about numbers on the scale—progress comes in many forms, including increased endurance, improved digestion, and reduced cravings.
I’ll also keep a log of my meals, fasting windows, and hydration to pinpoint what’s working and where I might need adjustments. If I hit a plateau, I’ll take it as an opportunity to reassess and tweak my approach rather than get discouraged.
Consistency and accountability are the foundation of success, and by measuring my progress every week, I’ll stay motivated and confident in reaching my 20-pound goal!
Staying Committed
This journey isn’t about perfection—it’s about progress. There will be days when things don’t go according to plan, but I’m ready to adjust, learn, and keep moving forward. I’ll be tracking my progress, celebrating small wins, and reminding myself why I started.
So here’s to day one—to growth, commitment, and transformation. I’m excited for what’s ahead, and I hope to share this journey with others who are striving for a healthier, happier life.
