How to Lose 20 Pounds Before the End of Summer | Ep. 42

In this episode, Soraya reveals the exact roadmap to lose 20 pounds before the end of summer — including realistic timelines, the 7 key elements that make it work for busy professional women, and how to navigate cookouts, vacations, and summer events without derailing your progress.

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Transcript

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It is officially the start of summer, and you've been waiting for the right time to start your weight loss journey. That time is right now. Today I'm sharing how to lose up to 20 pounds before the end of the summer, before Labor Day, and feel confident and strong in your body and love the way you look in the mirror. Even if you have a crazy schedule, hectic career, or busy family life. Welcome to the Fit and Fulfilled Show. If you're a busy professional woman who wants to finally prioritize your health and happiness, this is the place to be. I'm your host, Soraya Russell, certified macronutrition coach, mindset coach, and a lifestyle transformation coach. And each week I share practical strategies to help you build sustainable habits, boost your energy, feel confident and strong in your body, and become obsessed with what you see when you look in the mirror. All without feeling stressed, burned out, or guilty. Let's dive in. So today I'm so excited to share with you a step-by-step roadmap that you can use to lose 20 pounds before the summer ends while still enjoying vacations, cookouts, weddings, graduations, celebrations, because my clients have lost 20 plus pounds during the summer, even with all these things going on while still enjoying all their favorite foods. And in my opinion, the summer is a great time to start your weight loss journey because the weather is nice. You want to be outside, you feel more happy because the sun's out longer. So there's no better time to get started on making those lifestyle changes, mindset changes, and changing your nutrition and fitness habits. Everything I'm going to share is time efficient because most of the women I support are busy professionals. So you can implement all of this without feeling like you're overhauling or changing your entire life or schedule. So let's first talk about a realistic timeline because there's so much information on the internet, it's very overwhelming. And sometimes, especially if you're over 35, you're a perimenopausal menopausal, you're like, I want to lose weight fast. I know we all do. But what's a realistic timeline if I do it in a way that it stays off? So there's something I call the 0.5 to 0.7% rule. This means you can expect to lose about 0.5 to 0.7% of your body weight on average when you're being about 80% consistent. So you don't even have to be perfect to hit these numbers. So if we do the math, June 1st to September 1st. So June 1st to about Labor Day, that's about 13 weeks of time that you have to lose that 20 pounds or whatever your goal is. So with the 0.5 to 0.7% rule, say that you are currently 200 pounds, right? 200 times 0.5% is one. That's about one pound lost per week on average. 200 times 0.7% is 1.4, and we're gonna round up to 1.5 just to make it easier for calculation's sake. That means that you could lose between 13 to 19 pounds in that 13 weeks before Labor Day if you're being about 80% consistent. If you're even more consistent, like 85%, 90%, those numbers can be higher. So typically I tell people 0.5 to 0.7% is about on average what they can expect. But say you're pretty consistent, that could be up to 1% of your body weight lost on average on a weekly basis. So say that you're 200 pounds, that number could be two pounds per week, because 1% times 200 is two. So if you lose about two pounds per week over that 13-week period, you could lose up to 26 pounds before Labor Day if you're being really, really consistent. So the rangers, you can lose between 13 and 26 pounds, just depending on how consistent you want to be. That is a great range, and it shows you that losing 20 pounds before Labor Day is absolutely possible, even if you're not perfect, even if you slip up sometimes, because that's just part of the journey. Now let's dive into the actual things that you need to do, the strategies you need to deploy to lose this weight and actually keep it off because these things are all sustainable. The first is that you need to be in a calorie deficit. You probably heard this word all over the internet. A calorie deficit is simply when you're eating less calories than you burn. So, for example, some people are like, oh sorry, but I don't burn that many calories because I'm sitting around all day. So the way that it works is we all have a BMR. BMR stands for basal metabolic rate. This is the number of calories that you burn just by existing, just by breathing, circulating blood, doing things you don't even recognize. Everyone has a unique BMR. So for me, that BMR might be 1400 calories. That means if I don't walk or do anything, I still burn 1400 calories a day. The reason this is a thing, the reason you're still burning calories, even if you are not active, is because your body needs energy for things that you don't really recognize as work. So circulating blood requires energy. Breathing requires energy. So your body needs those calories for those types of things. So it's burning calories every day, doing things you don't even realize. So that's why even if you're very sedentary, you still have a BMR, a basal amount of calories you burn just by existing. And a great way to think about it is if you've ever been sick or bedridden for a couple days, you're not as hungry as usual because you're not as active, but you still do get hungry. You don't go the whole day without eating. You might find if you're laying in bed all day, you're not hungry until maybe 1 p.m. But when 1 p.m. comes, you want food. That's because your body still needs calories to do things that you don't see, those internal functions. So we all have that BMR number, right? Now, so say that BMR is 1400 calories. Just by existing, I burn 1400 calories a day. Now say that I also walk 5,000 steps a day. Now I'm gonna add more calories to that because I'm a little bit more active. So if I add calories based on how much I walk, right? Maybe I now burn an extra, say, 400 calories a day because I walk. So my BMR was 1400 calories. We're adding 400 more because I walk. Now that's 1800 calories, I burn every single day just by walking and existing. Right? Say that now I also lift weights three times per week. So I'm even more active. I'm gonna add, say, another 400 calories for that. So we had 1400 calories we were burning a day just by existing. Then we added 400 because I walk and then that's 1800. Then we add another 400 because I lift weights, and now that's 2200. So this means in this case, I burn 2200 calories a day, right? But I say this example to tell you that even if you're very sedentary, you still burn calories. So now this 2200 number that would be my maintenance calories. That means every day, if I eat 2200 calories, I'm using all of that because I'm burning it through my walking and my strength training, and by circulating blood and doing these hidden things, so I'll maintain my weight. Now, if I eat, say, 2,500 calories, I'm going to gain weight because I only need 2200 every day. I'm eating an extra 300 calories, and that 300 calories doesn't have anywhere to go. There's no use for it. So it's going to stay on my body. That's called a calorie surplus. That means I'm going to gain weight. Now, 2200 calories is main maintenance, and I'm eating, say, 2,000 calories because I want to lose weight. Well, my body's like, oh, but we need 2,200 calories to do all these things. You only gave us 2,000. So now we need to release some of this weight in our body, right? Because we don't have calories to consume. So that's what's called a calorie deficit and how weight loss works. Basically, your body said, okay, I need 2,200 calories. You're only giving me 2,000. Where am I gonna get the other 200 calories from? What's gonna happen is it's gonna say, hey, Soraya, you have extra fat on your body that I can use for energy because you're not giving it to me in the form of food, that 200 calorie deficit. So I'm gonna take that extra fat in your body and get rid of it, basically, because I need that as energy. So that's how calorie deficit works. I know it sounds a little weird, it's like your body's kind of eating itself, but that's how weight loss works. The weight has to go somewhere because your body needs the fat in your body for energy because it's not getting it as food. I know that was a long explanation, but I really want you to understand how a calorie deficit works. Now, going off of that, and let me kind of recap what I just said, right? So we all have a BMR, a basal metabolic rate, amount of calories we burn every single day. Everyone has that. So even if you don't exercise at all, you still burn a set amount of calories. The more active you are, the more additional calories you burn on a daily basis. And the sum of your basal amount of calories and the amount of calories you add based on how active you are equals your maintenance calories. If you eat more than that, you will gain weight. If you eat that exact amount of food, you maintain weight. If you eat less than that, you lose weight. That's what a calorie deficit is. Now, kind of going off of that, people say, okay, but what about fasting or keto or paleo and all these things? The only thing you need to do to lose weight is be in a calorie deficit. That's the only way for your body to basically get rid of the fat on your body by basically eating itself. So if you're doing keto and you're also in a calorie deficit, of course, you're gonna lose weight because you're in a deficit. But if you're doing keto but you're not in a deficit, so say you're not eating carbs, but you're still eating your maintenance calories or a surplus, you're gonna gain weight or you're gonna maintain your weight. So when people say, oh, this diet works for weight loss, the only reason it works is because you are also in a calorie deficit. And that's why I like calorie deficit over everything else, because number one, it's the only thing that works. And number two, it doesn't have these strict rules. You just gotta eat a little bit less than you burn. So if you like, you know, fries, pizza, cookies, whatever, all that stuff can still fit. You just have to lower the portions to fit in your deficit. So that's why I believe all foods fit because it does, it's just about portion control. So an easy way to calculate your calorie deficit, that this is just a simple way that anyone can do, is take your goal weight times 12. So say your goal weight is 150 pounds, 150 times 12 is 1800 calories. That's your deficit. Now that's a simple calculation. It's not going to be precise for everyone. If you want something more precise, I have a free course that I linked down below that gives you how to calculate your calorie deficit based on your height, weight, activity level, all those unique factors completely free. You can grab it down below. And something else I like to share is that with calories, most people say, oh, I count calories, I count macros. Most of my clients are busy. They're professionals, they have kids, they have responsibilities. Some of them take care of their elderly parents. And so tracking calories is great. And I think it's important to understand what's in your food. But when you're really busy, it can feel very meticulous and overwhelming. So in our coaching program, for example, we created our own technology where we create meal plans for our clients in alignment with all their needs. So we calculate their calorie and macro needs, right, based on our unique formulas. But then we ask them, like, hey, you know, what do you like to eat? Are you a meat eater, pescatarian? Do you like leftovers? Do you have allergies? Do you have certain foods you hate? Do you have certain foods that you love? Do you like certain snacks? Do you like certain drinks? How many people are you feeding? And we create personalized meal plants that meet all of their criteria, like everything down to their exact specifications. If they travel for work, they get options that are easy to do on the go. They don't have to cook. And so our clients are so successful because they're not stuck every day having to track every single thing they're eating because that's very, very hard to maintain. Instead, everything's very personalized and customized to them. And then as they go, they learn more about calorie and macro tracking, but we ease them into it so it's actually sustainable. Because you could get the number, like, say you know your calories is 1800 calories based on the course. But you're like, okay, but how do I actually put this number into practice? You start tracking every day and you're like, this is way too overwhelming. I don't want to do this. Or like, oh, how do I make the numbers work out if you're not a mathy person, it can feel like a lot. So in our coaching program, we just take all the guesswork and struggle out of it and help our clients by doing it for them and then slowly teaching them how to do it for themselves. So I just say that to let you know that if you want to be in a calorie deficit, you don't have to do the meticulous tracking every day. There's a better way, which is why we do things that way in our coaching program. Second thing you want to do and you need to do, especially if you are over 35, perimetapausal, menopausal, is you've got to pick up some weights. Strength train. And the reason this is important is because a lot of reasons. Number one, women with more muscle have a faster metabolism. The faster metabolism makes weight loss 10 times easier because you burn more calories just by existing. Another thing as well is muscle is more active than fat. So that means that you just burn more calories every day by having muscle on your body. So an example is I went on vacation recently and I didn't gain any weight even though I ate more food. Why? Because I have a faster metabolism, not because of my age, not because I have great genetics, but because I have muscle on my body. The other reason you want to lift weights is most women I talk to don't just want to be a string bean. They want to have a little bit of curve, they want to be toned, they want to look fit. And so strength training helps you build muscle, which leads to, for example, those more toned arms, right? So some people lose weight and they still feel like they have that skinny fat look where they're slim, but they still have a little bit of pudge in their stomach, in their legs, and their arms. That's because you don't have enough muscle. You know, you're small in the scale, but you still have a good amount of fat. So to change that, you want to lift weights. So there's so many benefits. On top of that, as you get older, muscle tends to account for less of your body composition. Fat tends to account for more. And when you don't have as much muscle and you're not as strong, you have a harder time being independent, which may not be an issue for you now. But as you get older, you want to be able to get around by yourself, sit on a toilet, get up from a toilet by yourself. People who have a hard time doing that are people who typically, sometimes it's an actual, you know, disability or, you know, something that happened to them, but a lot of times it's because they're not strong. They have not built muscle, the muscles that are required to get up and sit down. So when you strength train, you're able to be more independent as you get older versus relying on caregivers, your kids, whoever it is to help you. And so you can live a more fruitful and abundant life as you age gracefully. So for strength training, what I recommend is lifting weights three to four times per week for only 45 minutes. That's really all you need. You can do this at home with just a couple pairs of dumbbells, or you can go to a gym. It's totally up to you. A lot of my clients do work out from home because it's just more convenient for their schedule, but either one works. Now, with each exercise, you want to, or with each workout, you want to focus on four exercises, nothing crazy. So, for example, if it's leg day, that could be Bulgarian split squats, lunges, regular squats, and deadlifts. That's it. And for each workout, you want to do three to four sets of about eight to 12 reps. That's why it takes no more than 45 minutes because it's not a ton of exercises to do. You want to make sure you stretch beforehand, stretch after, and that's really it. So I really love strength training because it has so many benefits. It's pretty time efficient, and you can do it whether you want to stay at home in the comfort of your own living room or go to a gym. The next thing you want to focus on is walking. Walking is the most underrated tool when it comes to fat loss and weight loss. I actually had a client who, when she started working with us, she's a busy executive, a lot going on, three kids. And so a lot of women think I have to start doing everything right away. I gotta, you know, do my calorie deficit, my walking, my strength training. So when she came to us, she was like, Yeah, my schedule's really busy. So what we decided is like, okay, we're just gonna start with walking and nutrition. That's it, because that's what worked best for her schedule without her feeling overwhelmed. And so just by walking and focusing on nutrition, she lost 20 pounds in her late 40s with a crazy career, lots of responsibilities. That's why I say walking is so powerful because you can do it without having to change your entire schedule. Because you can multitask, you can walk on a meeting, you can walk and talk to your friend, your mom, you can walk and do a lot of different things. Even if you get a walking pad, you can walk in your actual house while you know you're doing work. So it's just such a flexible way to get your movement in. I recommend doing 7,000 steps or more per day. That's really all you need. You don't have to do the crazy 20,000 steps a day. And so the reason this is really helpful, especially for women over 35, is because it's not high intensity, it's light on your joints. So when you get older, you might find that your cortisol is rising, you're more stressed out, your body's more stressed out, you might have a more stressful career because you might be in a leadership position. And so higher cortisol makes it harder to lose weight. And when you're doing high intensity activities on top of that, like a lot of HIT training, even running, which I love to run, but I don't do it like every day all the time, things like that, then that can increase your cortisol levels even more. So walking is low intensity, it doesn't raise your cortisol levels, it doesn't put a lot of pressure on your joints, which is why I love it, especially for our clients who are over 35. So a simple walking plan you can use if you're very sedentary right now is increase it by a thousand steps each week. So, for example, say that you track on an Apple Watch or Smart Watch or on your phone and see you're only getting it about 2,000 steps a day now. Each week aim to increase it by a thousand. So next week aim for 3,000 steps a day, then 4,000 and work your way up to 7,000 on average. So this is kind of a way of habit stacking. So to back up, habit stacking is where you start with one or two habits and you slowly add things over time. So this is like habit stacking your steps. You start where you are now and slowly add, add, add, so it's not overwhelming. And we're really big on habit stacking with our clients. And that could be, for example, they come to us and they're not doing anything. We just start with nutrition and walking. We start with sleep and water, and then we slowly add things in over time. And that's how it becomes sustainable, especially for our clients who are busy professionals managing a lot, because they're not going from nothing to everything and then burning out. They're slowly adding in things, they're getting used to them, getting comfortable with them before adding in something new. So habit stacking is a great strategy to use when you're trying to lose weight in a way that's actually sustainable. The next thing you want to focus on is getting in enough protein. Protein has so many amazing benefits, and you don't have to eat a bunch of dry grilled chicken and cottage cheese and eggs to hit your protein goals. There are so many ways to get in protein. So protein's important because it's the most satiating macronutrient compared to carbs and fat. So this means that when you consume protein, protein has a high TEF. TEF stands for thermic effect of food. This means when you digest protein, you burn more calories than you do when you digest carbs or fat, which means that you're actually burning more calories when you digest protein, which I know people say sounds weird. They're like, you burn calories when you digest food? Yes, absolutely. So basically, foods that take more work to break down requires more energy, and that requires you burning more calories, which protein basically fits that bill. So just by eating more protein, you will be burning more calories and boosting your metabolism by eating. Isn't that cool? Um, so that's one of the reasons. Second reason is protein aids in muscle building and muscle recovery. Meaning when you basically eat more protein, you help your muscles recover. That's gonna help you build more muscle with strength training involved as well. It's gonna help you speed up your metabolism, get that more lean toned look. On top of that, and I already kind of said this, protein's more satiating than other macronutrients, which means it'll just keep you full longer. And when you're trying to lose weight and you're in a calorie deficit, staying full longer is the name of the game. So say that you eat a meal and it's just rice, you might be hungry in like an hour. But if you combine rice with chicken, tofu, edamame, salmon, whatever it is, you'll stay full for so much longer because you had protein with that meal. So I always, always recommend pairing your protein or pairing like carbs and fats with proteins to help you stay full for longer, which will just help you stay in a calorie deficit much easier. The next strategy you want to deploy, which a lot of people don't talk about, they're just ignored, it's like the elephant in the room, is having a strategy for summer events. Starts at a lot of helpful things, right? But you're like, okay, when the cookout really gets here, what do I do? When the vacation gets here, what do I do? Simple thing our clients do is the 80-20 rule. This means 80% of the time you're focused on the whole foods, 20% fun foods. You're about 80% consistent, 20%, you're kind of eating whatever you want to do. So that kind of applies to vacations, everything. So what that could look like is say that you are on vacation. Say that, you know, you have a pretty whole food breakfast. So that could be, you know, eggs, toast, avocado, uh, whatever that looks like for you. Then for lunch, you guys go out to lunch, you have maybe a turkey sandwich, you skip the chips or fries and have a side salad with it. Then for dinner, maybe you're like, oh, they have something really nice at this restaurant. I want a burger. So you have the burger. Maybe you have a side salad instead of fries, something like that. So that's about 80% of your foods coming from Whole Foods that day, and then 20% you have the burger, you know, the beefy, fatty burger that's really wanted, but it still fits, right? Or that could look like in the evening you have a brownie and ice cream for dessert, right? So 80-20 just means that you have balance. It doesn't have to be perfect. You just have to be consistent, which doesn't always mean eating whole foods 24-7. Another thing that's really helpful with different events happening is the plate rule. This rule looks like half your plate should be veggies and or fruits, a fourth should be protein, and a fourth should be carbs. So say you're at a cookout. That can mean say that you like a burger, or let's do something different. Say that you they have like steak or something. So that could look like you having steak, that's your protein, and then maybe there's a salad that they have there, or maybe Brussels sprouts. You have Brussels sprouts, that's gonna be half your plate. Then maybe they have mac and cheese, which I love mac and cheese. Maybe that's not really a cookout food, but I just love mac and cheese. That could be your car. So you still get to eat all the things that you like, but you're distributing your plate in such a way we're still following the plate rule. It really, really works. You also just want to maintain your non-negotiables through these different seasons. So if you're out of town, maybe you're not lifting weights because you're not going to a gym. Focus on walking, hydration, and the plate rule, right? So I always say for our clients, have two or three non-negotiables you do regardless of what's going on. Anything else, it's just a bonus. So, for example, if our client has a busy week, maybe their three non-negotiables are water, uh, getting in their steps, and then maybe just following the plate rule. So if they're eating out a lot, maybe they're not cooking food, but they're making sure their plates are well organized. They're still getting their steps in, they're still drinking their water. Maybe they're not lifting weights that week, maybe they're getting six hours that week versus seven to nine hours of sleep that week, but they're still focusing on their three fundamentals. That's how our clients are able to consistently see results. Because they're not going from a place to doing everything to nothing. It's like, okay, I'm doing a lot of things, but maybe instead of doing five things, I'm doing three of my non-negotiables this week and the next week I'm back to five things. So we're never going from everything to nothing, zero to a hundred. It's like there's still a consistency going throughout each week. Speaking of which, the next thing you want to focus on is sleep and hydration. So I have so many clients where they feel like they're doing a lot of things right and they're still struggling with weight loss. And we look at their sleep and realize they're getting like four hours. And when we change that alone, they start losing weight like that. And it's because sleep has so much to do with weight loss that you don't even realize. So when you are not getting enough sleep, you're probably up later, you have more cravings, which means you're snacking more. That's number one. Number two, when you're not getting enough sleep, you're more stressed out, you have higher cortisol levels, which is going to cause you to retain more of that weight. That's number two. And number three, when you're not getting enough sleep, you're probably not in as good of a mood, which impacts your decisions throughout the day. So optimizing sleep is so, so important for weight loss, as well as hydration as well. Because when you're dehydrated, you make not the best decisions with food. You have more cravings, you think you have more cravings, but really what you're craving is water, electrolytes. So optimizing sleep and hydration are very, very important and underrated when it comes to weight loss. The next thing you want to focus on is mindset. And there's so many components of this, but I'm just gonna focus on a couple for time's sake. So a lot of women I find are pretty consistent with whatever they do for a couple weeks, but then something gets them off track. Either work gets busy, a vacation comes up, they don't lose weight a certain week, or they do lose weight and they're like, oh, I feel good, I'm comfortable, let me just kind of go back to my old habits. And they sabotage. And this is because they haven't focused on mindset. One of the biggest things I see with our clients is a lot of them struggle with emotional eating. So one of her clients, she was telling me that her habits are not bad, but when work is stressful or when she's really happy, she always celebrates with food. She always tries to cope with food. And so I was telling her, like, if you just change emotional eating, you'll lose weight because every time you're stressed or you're happy, you're consuming like a thousand calories of food. If we can nip that in the bud, you're saving a thousand calories, which is going to put you in a calorie deficit. So we helped her do the mindset work to understand why she emotionally eats, a strategy to help her stop in her tracks and say, hey, this is what's going on. Let me pick a different path. Now, when she feels stressed and wants to eat, she instead goes for a walk and focuses on eating a more nutrient-dense whole food meal that actually makes her feel satisfied and gets rid of her hunger. And when she did that for the first couple of times, she was like, oh my gosh, like this is not me. I never make these types of decisions. Usually I'm like deep in the McDonald's prize when I'm stressed. And so when she saw how different she felt by making different choices, she was like, wow, this really is the solution to my stress problems because I actually feel good after doing this. And now that's her new default, right? So overcoming emotional eating is a game changer. Another thing is overcoming self-sabotage. So self-sabotage can look like falling off track with nutrition, fitness, um, exercise, whatever that looks like. And you have to identify why do you self-sabotage? Sometimes it's a deep-seated fear that you're never gonna get to your goal weight anyway. So why keep trying? Or it's a fear of failure, it's a fear that you'll get there, then you'll regain the weight, and that's embarrassing. If you don't work through those internal beliefs, then you'll never really get to your goal weight and maintain it because you don't believe you're someone who can maintain it. That's why a big part of our program is doing the mental work. We even have our own in-house therapist because when you change your mindset, the habits become easy. It's simple. It's so simple to stick with because mentally you believe you're someone who is consistent. So that's why a lot of our clients, when they complete the program and graduate, they're like, you know, I lost weight, which is great. I feel good about my habits, but the biggest thing is mentally, I think about food in a more healthy way. I'm not obsessed with food. I don't turn to food when I'm emotional. And that's really the biggest thing I took away from this program because since I have that skill, I know I'm never gonna gain the weight back, right? Because food no longer controls my life. So you gotta focus on mindset as well as fitness and nutrition. So calorie deficit, strength training, protein, walking, sleep, hydration, a summer plan, if you will, mindset. These are the key components to losing that 20 pounds before Labor Day and keeping it off for the rest of your life. And once again, you don't have to do all these things at once. You want to have it stack. Most importantly, you want to focus on mindset as well. And a bonus I didn't mention is you want to get accountability and support from someone who knows how to help you and will be there to help you create habits that stick, which is exactly what we do. So if you want to lose 20 pounds before Labor Day while still enjoying your summer, enjoying trips, vacations, feeling good in your clothes, in the mirror and in pictures, and still enjoying a lot of really good food, then definitely apply for our coaching program. We would love, love, love to have you. All the details are down below. So thank you so much for tuning into the Fit and Fulfilled Show today. I hope you found it helpful, action-packed, and valuable. And if you found it helpful in any way, I ask that you please subscribe and share it with a friend that you think would find it valuable as well so they can benefit from this information. And if you're a busy professional woman who wants to lose 20 to 50 pounds total by making sustainable lifestyle changes and without cutting out your favorite foods, we would love, love to help you. You can learn all about coaching down below, where we provide the personalized guidance and support with nutrition, fitness, and mindset to help you achieve lasting weight loss. All the details are down below. Next week we're diving into a brand new topic that you're not going to want to miss. But until then, remember you deserve to feel as confident in your body as you do in your career. Take care.