Lose 20 Pounds by Summer with Fat Loss Expert’s 5 Simple Steps

Step One: Find Your Calorie Deficit

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

Her first step? “Find your calorie deficit,” she says. “A very simple way is to multiply your ideal body weight in pounds by 12. Example for someone whose ideal body weight us 140 => daily calories: 140*12=1,680. Don’t worry too much about this number; at Step 5, we’ll monitor your weight and adjust if needed.”

Step Two: Increase Protein Intake

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

The next step? “Increase your protein intake to 0.8g per pound of ideal body weight. Here’s how you can increase your protein intake,” she says. “Double down your current protein sources. Let’s say if you are having a chicken, have a larger portion. Add egg whites to your whole eggs. Include a protein source in every meal, like cottage cheese or zero-fat Greek yogurt. Choose leaner meat sources like chicken breast or turkey, or leaner beef. Supplement with protein powder if needed.”

Step Three: Increase Steps

Step three? “Increase your daily average steps by adding 1-2k steps every week until you can consistently hit 8-12k steps,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Step Four: Lift Weights

The next step i strength training. “Start lifting weights 3-5 days a week with a structured program. This is necessary if you don’t want to just get skinnier but also want to look toned and defined,” she says.

Step Five: Stay Consistent

The last step is to “stay consistent and don’t give up,” she says. “Weigh yourself 4-7 times a week, find your average weekly weight, and observe how it’s changing. Adjust your daily calories based on this if needed. Persistence is key to seeing results!”

Amp Up Your Fiber Intake

In another post, she offers some more fat-blasting tips, starting with amping up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Hydrate

Hydration is also essential. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

• Start your day with a full glass of water.
• Drink water before main meals.
• Keep a water bottle handy during workouts.
• Add electrolytes for flavor if needed.

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amp Up Your Fiber Intake

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

• Start your day with a full glass of water.
• Drink water before main meals.
• Keep a water bottle handy during workouts.
• Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

View this post on Instagram

A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Eat More Eggs

View this post on Instagram

A post shared by LIAM TOPHAM // FITNESS & NUTRITION COACH (@theliamtopham)

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink as Much Alcohol

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Eat Meals on Repeat

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

View this post on Instagram

A post shared by LIAM TOPHAM // FITNESS & NUTRITION COACH (@theliamtopham)

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.