“Cody, I want to lose 20 pounds by December. What should I do?” That’s what a good friend of mine said to me recently.
Now, I’ve coached a lot of people. But when it’s someone you know personally, someone you really care about, you start thinking a little differently. You can’t help but have that slight personal bias. You start to debate internally if they need “special” advice. I start to think it’s not just about calories and macros anymore. It’s about life. What can I actually give him that’s helpful, actionable, and not just generic.
BUT, I remembered the same coaching and advice still applies. There’s nothing “special” per se. What matters is presenting him guidelines that he could realistically stick to for someone who is plenty busy and a workaholic. AND…the best part, is that these rules don’t just apply to him. They’re for ANYONE who’s ready to lose some weight and feel better doing it.
Let’s get to it my top 10!
1. Know Your Energy Target. Don’t Skip the Math.
You don’t need to become a spreadsheet wizard, but you do need a general idea of how much energy your body needs to lose. If you’re not tracking, you’re just guessing. Most men in their 50s, like my friend, who want to lose weight do well with around 1,800 to 2,200 calories per day, depending on their size and activity level. For women, it’s about 200-300 calories less for the ranges. Remember, it’s not about starving. It’s about setting up a steady, realistic deficit you can stick to.
Pro tip: Pick your favorite calorie tracker, like MyFitness Pal, and log everything for at least one full week. You’ll get a clear picture of where you stand and what eating that amount of calories looks like for you.
2. Eat Mostly Real, Single-Ingredient Foods
You don’t need to go “all organic” or cut out every treat — but 80% of what you eat should be made from stuff your grandma would recognize: chicken, veggies, potatoes, oats, fruit, rice, olive oil. The fewer ingredients on the label, the better. Whole foods keep you full longer and make overeating a lot harder.
3. Build Every Meal Around Protein
Protein is the MVP of weight loss. It keeps you full, supports muscle, and helps your metabolism stay strong. Your plate should start with protein — not carbs or sauces. Eggs, Greek yogurt, fish, lean beef, protein shakes — whatever fits your lifestyle, but it should be there every time you eat.
4. Make One Meal a No-Brainer
Find the meal that gives you the most trouble (usually breakfast or lunch) and make it stupid simple. Something you could make half-asleep. Do this, and it’s definitely going to help you lose!
Examples:
- A protein shake + banana
- A turkey wrap and baby carrots
- A microwaveable frozen veggie + rotisserie chicken combo
Repetition is a good thing when you’re building consistency.
5. Walk More to Lose More: Aim for 7-10,000 Steps a Day
Walking is criminally underrated. It lowers stress, helps digestion, burns calories, and clears your mind. You don’t need to jog. You don’t need to do sprints. Just move. Start at 5,000 steps if you’re currently sedentary, and work your way up. It adds up faster than you think.
6. Cut Back the “Casual” Alcohol
Let’s be honest…that nightly beer or glass of wine may not seem like much, but it adds up. Alcohol brings extra calories and lowers your defenses when it comes to snacking. Save it for when it really matters — not just because it’s Thursday and the couch is calling.
7. Repeat Meals More Often Than You Think You Should
You’re not boring — you’re being strategic. Most people eat the same junk on autopilot. Why not do that with healthy meals? Have a rotation of 3 to 5 easy, balanced meals and lean into them. You’re building rhythm, not restriction.
8. Forget Perfection. Aim for Consistency
You’re going to have a bad day. Maybe a few, and that’s fine. What matters is your average effort over time, not the one meal that went off track. The only thing that ruins progress is quitting. Just get back to your routine and keep moving forward.
9. Strength Train at Least 3 Times a Week
Muscle is gold, especially as you get older. Lifting doesn’t mean bodybuilding. It just means challenging your muscles regularly. Whether it’s dumbbells, machines, resistance bands, or bodyweight, just get it done 3x a week. Stronger muscles, better posture, more confidence.
10. Track Progress But Don’t Obsess
Yes, weigh yourself. But don’t panic when the number bounces around. Your body is not a math problem. It’s a living, breathing system. Pay attention to trends, and ask questions like: “are clothes fitting better, or are energy levels up? Are habits improving?” That’s the good stuff. That matters, and the scale always follows suit.
Final Thoughts
If you’re someone like my friend, and ready to lose 20 pounds, tired of the noise, and just want actionable direction, then let this list be your starting point.
You don’t need perfection. You don’t need to flip your life upside down. You just need a solid foundation and the willingness to actually stick to it for losing weight.
And hey…if you’re reading this and thinking, “This sounds like me,” then it probably is.
Start with these 10. Revisit them often. And if you ever get stuck, just ask yourself: What would I tell a friend in this situation?
Chances are, you already know the answer.
Still need extra help to lose the weight you want? No problem! Reach out to us HERE for a free nutrition consultation and how we can help.
Until next time, be well!