What does it take to lose 20 pounds while being a professional career or entrepreneurial woman?

I lost 20+ pounds while I was working full time and attaining a Masters degree at the same time. 

Plus, I’ve kept the weight off even after having 2 kids.  Five years later, and I’ve helped other busy, professional women just like you lose their weight for good too!  It hasn’t been magic or luck, it’s come down to having a system in place that works. 

And today, I share that step-by-step system with you. 

You’ll learn:

Chapter 1: How to lose 20 pounds while “keeping all of your balls in the air.”

Chapter 2: How to overcome the fear of getting started and whether or not you can really do this (the truth is yes, you can)

Chapter 3: The best weight loss strategies while having a very busy and demanding schedule

Chapter 4: Efficiency tips for meal preparation, working out, and getting quality sleep (to keep hormones working for you not against you).

Chapter 5: The 4 shifts you need to make to be successful in your weight loss journey 

CHECK OUT THIS VIDEOHow to start a new and healthy lifestyle.

Want To Lose 20 Pounds So You Can Have More Confidence? Get Instant Access To MY FREE Ultimate Blueprint!

 

Chapter 1: How to lose 20 pounds while “keeping all of your balls in the air.”

Want to lose weight, have more confidence and energy? 

That’s exactly what losing 20 pounds can do for you.  And you know, there are a ton of strategies and approaches you can use right now to start losing your weight for good.

Here’s how you do it strategically, though.

What does it really take to lose weight?

How is it that people are able to lose weight?

When it comes to weight loss, it really comes down to knowing your numbers. Luckily, for you, there are only a few numbers involved. 

Once you can understand that this is really a numbers game – you’ll know how to pick a strategy that works for you so you can WIN or in this case lose… lose the weight – that is!

The numbers you need to know include how many calories your body needs at rest to keep your body alive, how many calories you are consuming on a daily basis and how many calories you are actually using.  This way you can establish a realistic daily caloric deficit and lose weight.  Download my step by step guide with the formula here.

My own clients have adopted several different strategies to effectively and continuously implement a daily caloric deficit.  As you’ll see further down, I’ve worked with them to implement various strategies that worked for them to lose weight and keep it off.  

Now you might be wondering which strategy is best for you. 

Let’s find out. 

Which strategy is best for me to create a caloric deficit?

Wondering if YOU can actually figure out how to create a caloric deficit?

Look: There are so many opportunities for you to create that caloric deficit. 

For example, my client Jaymie lost more than 20 pounds by initiating an elimination diet that consisted of eliminating certain foods from her diet and then slowly adding certain foods back in. 

With this strategy, you’ll actually get to identify which foods had been triggering certain issues such as bloating, digestive problems, other issues and lose weight!

By adopting an elimination type diet, you can quickly lose weight and replace certain trigger foods with healthy foods that make you feel good.

And instead of focusing on what you can’t eat you begin to focus on foods you CAN eat that you had never thought about before. 

For example, by eliminating dairy, let’s say your daily large whole milk latte you would probably be cutting out about 300 – 500 calories from your diet meaning you’d lose at least 1 pound per week (you need to create a caloric deficit of 3500 calories to lose 1 pound) 

You do the math – you don’t need to do THAT much to get started with losing weight. 

But it doesn’t stop there. 

Once you have a successful method for eliminating certain foods that don’t sit well with you you can amplify your weight loss results by adding some type of movement/ regular exercise. That way you lose more weight faster AND gain health PLUS confidence, mental clarity, etc. etc. 

In fact, the possibilities are endless.  You can continue losing weight, gain muscle, get toned, have more energy and eventually maintain your weight. Not to mention have the confidence to wear anything you want and show up in life with more zest!

But you might be wondering:

“Can I really do this?”

That’s what we’ll look at next. 

 

Chapter 2: How to overcome your fear of getting started and whether or not you can really do this (the truth is yes, you can)

Can YOU really do this and lose your weight for good?

The answer? Yes! How do I know? Let’s take a look.

Are you capable of losing 20 pounds?

If you’re wondering, “What does it take to lose 20 pounds?” and thinking you need to follow an arduous exercise regimen and strict diet to lose 20 pounds, think again. 

You can certainly do that if you want. But your weight loss success and whether you maintain the weight off or not are based on something else.

The consistency you are able to maintain day after day. 

You see, most of my clients didn’t start by following regimented, restrictive diets and hiring a personal trainer. 

Instead, they started by making simple lifestyle changes that they could sustain, and this way the weight came off and they continued to GAIN health instead. 

And the same applies to you. 

Your lifestyle habits and how consistent you are are what matters, not the complexity of your diet or exercise regimen.

Did you achieve a personal career goal?

Have you ever completed a personal project with success?

If the answer is yes, then you have what it takes to lose 20 pounds. 

 

How much weight is realistic to lose

A normal weight loss timeline?

That’s a tricky question because there isn’t one.  Instead, you decide how much you want to lose, by when, and create a strategy to meet it. 

Obviously, the more ambitious you are, the more “extreme” the strategy might need to be. 

You can focus on your weight loss strategy as something that you approach lightly or you can dedicate fully to transform your body, mind and health completely. 

How do I know it’s possible?

Because so many of my clients have been where you are today.  They’ve gone on to create a healthy lifestyle that lets them indulge when they want, have endless energy and have more confidence than they’ve ever had. 

Real weight loss timeline examples

Want to see how others have lost weight and how long it took them?

Here are some of my clients who have lost weight by making healthy lifestyle changes to lose the weight and keep it off for good. 

Jaymie lost more than 20 pounds by following an elimination diet.

When it comes to weight loss and getting healthy, there are so many different strategies and approaches. Don’t get overwhelmed.  We can discuss which strategy would be best for you.

 

 

Maritza went from a size 14 to a size 8 in 6 weeks and is focused on getting toned

By focusing on muscle tone, Maritza was able to lose inches and at the same time lose weight.

getting toned

Norma got her BMI to the normal range and is feeling great going into her 60’s.

Norma’s priority was getting her body mass index (BMI) to a range that was healthy and not put her in the overweight category.  She achieved her goal and learned valuable skills to help her for the rest of her life.

 

Dayanara lost 10 pounds in the first month and gained confidence

Dayanara was able to acknowledge that weight gain stems from much more than eating.  She had never realized the reasons she gained weight until we started working together. It made a big impact on her and it will help her as she continues to work on her weight loss journey.

 

Chapter 3: The best weight loss strategies while having a very busy and demanding schedule 

What are the first steps you need to take to lose 20 pounds?

You first need to know your numbers and here’s how to identify them

The “secret” to losing 20 pounds successfully 

Curious to know what it looks like to lose 10, 20, or 25 pounds?

It’s a lot simpler than you might think.  But to get there, you will need a caloric deficit creation strategy. 

You can’t just cut calories and think you can lose weight.  Want to know why?  Because you’re being too general.  You will end up feeling too deprived and give up. 

But if you go for something more specific, like practicing a variation of intermittent fasting, an elimination diet, plant based, or whole foods you are more likely to see results and understand how to integrate these strategies into your daily lifestyle long term. 

How to find your ideal caloric deficit creation strategy

To find an ideal caloric deficit creation strategy you know will work for you, ask yourself:

  • What do I already know about losing weight? 
  • Have I lost weight before and what did I like about that strategy/ method and what didn’t I like about it? 
  • How much time (realistically) am I willing and able to invest? 
  • Do I want fast results or am I willing to spend a little more time to change my actual behaviors?

Note that what you “already know about losing weight” doesn’t necessarily mean things that you’ve actually implemented. You can use this knowledge to help you begin to figure out how to implement it.  For example, if you’ve been learning about intermittent fasting then that’s something you can begin to implement if you want or get help with. 

Once you have figured out your ideal caloric deficit creation strategy, make sure it’s an existing strategy that works and read everything about it. 

How? Google.  Review websites, books, talk to other experts about the strategy you’d like to adopt and get expert feedback.  I’m always happy to offer you a complimentary consultation if you’d like. 

Are people getting results with the strategy you’d like to adopt?  Great, that’s a sign that it’s working for others and there’s probably no reason to recreate the wheel but you should do your due diligence and customize it for yourself and weigh out the risks. 

Different caloric deficit creation strategies

Need some inspiration? 

Then, let’s at a few different caloric deficit creation strategies.   But remember that there are tons of different strategies you could focus on. After all, remember how my clients lost more than 20 pounds by focusing on eliminating certain foods and basically just wanting to feel good and eliminate digestive issues?

  1. Intermittent fasting

With intermittent fasting you only eat during a certain period of time in a 24 hour period.  For example, you would focus on eating during an 8 hour window and then fast for 16.  There are also fasting strategies that have you fast for more than 24 hours at a time.  

  1. Ketogenic diet

This is a very popular strategy that many people have had success with.  With this strategy you would focus on a diet filled with healthy fats and protein.  As with any strategy, you would really need to determine if this would be a good fit for you or not and definitely be mindful of the risks.

  1. Elimination diet

With an elimination diet you would give yourself about 4- 6 weeks to eliminate several foods from your diet and then add them back to your diet one week at a time.  

  1. Plant based detox

This strategy is very popular among several of my clients.  Basically you replace 3 of your daily meals for 5 days with balanced plant based meals that are higher in fiber and low glycemic. 

  1. Healthy lifestyle habits

With a complete lifestyle habit transformation focus, you would work on cleaning up your diet, maximizing sleep and integrating a healthy exercise/ movement routine.  In addition, you would incorporate mindfulness exercises to help with stress management and increasing resilience. 

  1. Building muscle to burn more fat

This is a strategy that I personally used over a decade ago.  It required very heavy weight training along with an optimal diet.  The result was muscle gain but many inches lost. 

  1. Whole family transformation

You can focus on bringing the entire family together and getting fit and healthy together.  This would include doing a complete pantry makeover, meal planning together and creating a schedule for the entire family to move/ exercise together. 

  1. Counting macro-nutrients

Ever heard of the saying “if it fits your macros?” Or #IIFYM?  Basically this means that if you stay within your range designated macronutrient budget for the day you would attain the desired result.  The macronutrients you would track are protein, fat and carbohydrates. 

  1. Counting calories

This one is pretty self explanatory.  Basically you would need to track every single calorie consumed and not go over your “budget” in order to lose weight.  

  1. Exercise only

Increasing exercise and adding a routine is absolutely helpful in creating a caloric deficit, however, you’ll still need to keep in mind what you’re eating and not overestimate how many calories you burn with exercise. 

Chapter 4: Efficiency tips for meal preparation, working out and getting quality sleep (to keep hormones working for you not against you)

You are a busy, professional, no time for nonsense type of woman.  Therefore, you need to focus on efficiency from the start. What do I mean by that? 

 

Instead of buying a treadmill, getting gluten free bread and ordering a fancy watch to track your steps, figure out your strategy, habits and timing first. 

 

To do that, you need the right system in place.  Here it is!

 

Meal planning and preparation

 

The first step you need to figure out is your meal planning and preparation. 

 

A mistake people make? They jump “all in” with a specific type of diet and instead of investing time in planning in advance they start buying food like products with the label of the diet they are considering.  For example, they will buy anything and everything that reads “gluten free,” “keto,” “vegan,” but not pay attention to whether or not it’s creating the caloric deficit they want. 

 

I don’t want you to go through that!  So invest some time in planning out your meals for the next 5-7 days and plan in advance when you will go shopping, prepare the meals, etc. 

 

Think about it.  Chances are you already have many ingredients you need to prepare your meals in advance and you can focus on foods that are already naturally “gluten free,” etc. 

 

Want to learn more about meal planning and preparation? Check out this short video.

Working out

 

Next, figure out what you want to do and can easily do to move your body most days and exercise.

 

This is where most people make a mistake that keeps them from losing weight and staying consistent with exercise.  Instead of choosing exercise/ movement they actually enjoy, they enroll in intense boot-camp type training, get hurt and give up.  Or, they over complicate things by trying to strength train 4 times a week and do cardio exercise for 6 times a week (not a bad strategy but if you’re going from zero to that… then, it may be setting yourself up to fail). 

 

Think about it:

 

You know that you need to move your body and exercise because not only is it good for your health but it will also help you achieve your weight loss goals. 

And you also know that if you could merely just start walking for 20 minutes everyday you would be giving yourself a huge head start vs. trying to jump into a regimen that is overly complicated. 

 

 

 

Plus, your choice of exercise needs to be something you enjoy, can sustain and something that doesn’t take too much time from your already busy schedule. 

 

For example, remember my client Maritza? She didn’t go out and hire a personal trainer or enroll in an intense boot camp class.  Instead, she purchased a low cost subscription to a network of exercise classes that she could access on demand. 

 

This is key to being able to exercise consistently.  Choose something that you enjoy, is sustainable and continues to help you get healthy. 

 

In this quick video I share more about how to focus on getting lean and toned if you’re a busy mom. 

Getting quality sleep

 

Now that you know how to meal prep, select exercise that is right for you, the next question is:

 

How do you continue to optimize your health so you continue to get results?

 

I’m always so surprised to hear how much my clients are sleep deprived when we first begin to work together. 

 

And that’s why I share with them these 5 things about how sleep can help get the results they want a lot faster:

 

  1. When we get good quality, restorative sleep, it helps our body to “recharge,” rest, digest and prepare for the next day so we have energy. 

 

  1. When we don’t get enough sleep, our body will release more of the hormone, cortisol, to help us stay alert and awake. 

 

  1. Our body is naturally programmed to have higher levels of cortisol in the morning to help us wake up and take on our day.  Levels of cortisol reduce as we head into the night to help prepare the body for sleep. 

 

  1. Sleep hygiene is important and involves make simple changes to your sleep environment such as removing clutter, the television and electronics out of the room. 

 

  1. “Beauty sleep” is actually a real thing!  When we sleep, we allow our body to release hormones that help repair cells and control the body’s use of energy.

 

Chapter 5: The 4 shifts you need to make to be successful in your weight loss journey. 

 

You’re probably eager to get started and have the best intentions to make it work this time.

 

At the end of this chapter, you’ll know exactly how. 

 

Shift #1: Think long term

 

The good news is that by thinking long term, you’ll most likely lose weight faster.  I don’t know what it is about thinking long term that puts my clients at ease, removes pressure and they end up losing 20 pounds in the first 6-8 weeks.  

 

So what do I mean by long term?

 

Give yourself 3- 6 months to set up a solid foundation so that when you lose the weight, you never gain it back. 

 

Then, think about one year from now.  What does your new life look like now that you’ve lost the weight, feel great/ confident and have a ton of energy?

 

Shift #2: Identify what no longer “belongs”

 

As you begin to make changes to your lifestyle to lose weight and keep it off you’re going to find yourself realizing that some foods or habits don’t serve you well or at all.  

 

Keep a mental note of these things and decide for yourself if you will continue “making space” for them and if so, the consequences of that decision. 

Shift #3: Managing your reactions to other peoples comments

 

People will always have something to say about your weight loss, transformation, your choices, etc.  The shift you will need to make is related to your reactions.  My best suggestion is to always share enthusiastically how amazing you feel and that the journey has been a personal decision. 

 

Don’t ever allow anyone’s comments to make you feel bad.  Most people will congratulate you and applaud your efforts but there will always be those that may feel threatened by your transformation because now you’re “changing.”  Always keep the focus about health and hopefully you can motivate others along the way. 

 

Shift #4: This is for the rest of your life

 

Start thinking about every opportunity you have to make healthy changes and create a balance that works for you.  Think about parties, gatherings, work celebrations and the choices you make.  If you’re a leader within your organization how can you begin to infuse your healthy lifestyle habits to influence others and at the same time continue to support your healthy lifestyle?

Excited to get started on your 20 pound weight loss journey? 

 

Feel pumped and ready to get started? You should because YOU can lose your weight and get all those things you want out of life, whether it’s feeling confident in anything you wear, having more confidence in yourself, or energy.

 

Now, over to you:

 

What is your immediate next step? 

I’d love to know!  Send me an email brenda@brendasillas.com

Want To Lose 20 Pounds So You Can Have More Confidence? Get Instant Access To MY FREE Ultimate Blueprint!

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