How I Lost 25lbs in 60 Days (Just Copy Me)

Summary

In this video, the speaker shares his personal plan for losing 25 lbs in 60 days, focusing on actionable steps for nutrition and exercise. Key tips include eating in a calorie deficit, setting realistic protein goals, incorporating fruits and vegetables, and staying consistent with a daily step goal of 6,000 steps. The speaker emphasizes weight lifting 3-4 times a week and avoiding excessive cardio. The key to success is not obsessing over results, but maintaining consistency with your plan, leading to sustainable weight loss over time.

Takeaways

• 😀 You must eat in a calorie deficit to lose body fat. No matter how healthy your food choices are, if you're not in a calorie deficit, you won't lose weight.
• 😀 To determine your calorie needs, use a free calorie calculator (link in the description) tailored to your goals and body type.
• 😀 Aim for 0.8 grams of protein per pound of your goal body weight. For example, if your goal is to weigh 150 lbs, aim for 120 grams of protein daily.
• 😀 Including at least one serving of vegetables and one serving of fruit per day helps ensure a balanced diet. A salad at dinner and fruit at breakfast are simple ways to hit this goal.
• 😀 High-volume, low-calorie fruits like watermelon, strawberries, and raspberries are perfect for a calorie deficit. They help you stay full without adding many calories.
• 😀 Incorporating high-protein snacks between meals (e.g., protein shakes, Greek yogurt, or beef jerky) helps reduce cravings and prevents overeating, especially during the evening.
• 😀 Walking 6,000 steps per day is sufficient for fat loss. Aim for consistency in your daily steps rather than aiming for an unrealistic 10,000 steps every day.
• 😀 Lifting weights 3-4 times per week in the 5-10 rep range helps build muscle and boosts fat loss. Don’t focus on light weights and high reps; focus on strength and muscle growth.
• 😀 You don't need extra cardio outside of your daily steps and weightlifting. Excessive cardio may increase cravings and hinder your progress by negatively impacting recovery.
• 😀 The key to success is consistency, not perfection. Aim for at least 80% consistency with your calorie, protein, and step goals, and trust that results will follow over time.

Q & A

How did you lose 25 lbs in 60 days?

I lost 25 lbs in 60 days by following a structured nutrition and exercise plan that included eating in a calorie deficit, consuming enough protein, incorporating fruits and vegetables, and exercising consistently with walking and weightlifting.

What is the key to losing body fat?

The key to losing body fat is being in a calorie deficit, which means you must consume fewer calories than your body needs to maintain its current weight.

How do I calculate how many calories I should eat to lose weight?

You can use a free calorie calculator (linked in the video) to determine how many calories you need to eat for weight loss. This is based on factors like age, weight, height, and activity level.

How much protein should I be eating to lose weight?

You should aim to eat 0.8 grams of protein per pound of your goal body weight. For example, if your goal weight is 150 lbs, you should eat around 120 grams of protein per day.

Do I need to eat a gram of protein per pound of body weight?

No, eating 1 gram of protein per pound of body weight is not necessary for weight loss. A protein intake of 0.8 grams per pound of your goal body weight is sufficient for most people.

How can I manage my hunger and cravings while losing weight?

To manage hunger and cravings, focus on consuming high-volume, low-calorie foods like fruits (strawberries, raspberries, watermelon) and vegetables. Protein-rich snacks also help curb hunger, especially between meals.

What kind of vegetables and fruits did you include in your diet?

I included at least one serving of vegetables and one serving of fruit daily. For example, I had spinach and peppers in my egg white omelette and a salad with half the dressing at dinner. I also made it a habit to have fruit at breakfast, like a banana or berries.

How many steps should I aim for daily to lose weight?

I aimed for 6,000 steps per day, which is more manageable than the 10,000 steps often recommended. If you're not used to walking, start with a lower number and gradually increase your steps.

How often should I lift weights for fat loss?

I lifted weights three to four times per week, focusing on lifting heavy weights within the 5-10 rep range to build muscle. Strength training is essential for fat loss, as muscle helps boost metabolism.

Do I need to do extra cardio to lose weight?

No, I didn’t do any extra cardio beyond my daily steps and weightlifting. Fat loss primarily comes from being in a calorie deficit and staying consistent with your exercise routine. Overdoing cardio can lead to increased hunger and cravings.

What is the 'magic secret' to successful weight loss?

The magic secret is consistency. It's not about perfect results but about consistently following the plan, whether it’s sticking to your calorie target, getting your steps in, or doing your workouts. Consistency leads to progress, not obsession over results.

What mindset should I have for long-term weight loss success?

Adopt a consistency-based mindset rather than a results-based mindset. Focus on hitting your daily goals consistently, such as calories, protein, and steps. If you're consistent 80% of the time, you will see progress over time, regardless of occasional slip-ups.