Do you want to lose 15 pounds by Easter? It’s not only doable but not complicated either, says an expert. Michaela North is a nutrition and fitness coach who helps her clients build muscle and burn fat sustainably. In a new social media post, she reveals how she lost 15 pounds in 90 days and kept it off. “15lbs in 90 days is 0.8lbs per week. Not crazy, but also not easy. I’d want to make sure I had a solid plan in place so I could execute and ALSO have the weight loss be something I could maintain forever,” she writes in the post. Here is how she does it:
She Reduces Her Calorie Intake
The first thing she does is increase her caloric deficit. “I would bring my calories down to a 15% deficit and set protein at my goal body weight (or .8 or current weight),” she says.
She Eats More Veggies
That’s not the only nutritional change she would make. She also amps up her produce (AKA fiber) intake. “I would eat 300-400g of veggies every day,” she reveals.
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She Increases Her Step Goals
She also amps up her cardio. “I would see what my steps are and increase them 2,000 per day, and add in one 20 min zone two cardio sessions per week and keep my lifting consistent with what I was doing before,” she writes. How many steps should you aim for? A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
She Gets More Sleep
Weight loss doesn’t just happen during the day. “I would get 7-9 hours of sleep each night,” she continues. Other benefits of getting rest? According to the Sleep Foundation, sleep is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
She Hydrates
She also prioritizes hydration. “I would drink 100+ ounces of water every day,” she says. According to the Mayo Clinic, hydration is important for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
She Gets Outside
Don’t overlook the power of a bit of Vitamin D! “I would get outside at least 30 min per day (ideally morning and evening),” she says.
She Avoids Too Much Blue Light
According to Michaela, avoiding blue light is also helpful for your health and will also aid in sleep quality. “I would wear blue light blocking glasses in the evenings if on screens,” she says.
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She Gets Enough Protein
Michaela prioritizes protein. “I’d make sure my first meal of the day was at least 30-50g of protein with 100+ grams of veggies,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.
She Is Accountable
She also makes sure to stay accountable. “I would keep a calendar of my consistency to track which habits I need to work on and which ones are going well,” she says.
She Weighs Herself Every Morning
One controversial habit is daily weigh-ins. “I’d weigh myself daily first thing in the morning so I could track weekly trends and take photos and measurements once per week or every other week to assess progress,” she says.
RELATED: 7 Weight Loss Mistakes This Fitness Coach Wishes She Never Made
She Assesses and Adjusts Every Two Weeks
“I would assess data every 2 weeks and adjust calories/cardio /steps to push through plateaus if needed,” she says. “Don’t think you can lose 15lbs in 30 days - it takes time. We are trying to lose body fat, not muscle. And we also want to keep the weight off, so committing to sustainable habits is the way to make it happen. Guess what? It might take longer than 90 days also. Plan on 0.5-1.5 lbs of weight loss per week. Time goes by either way - so focus on what you can control and stick with it!” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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