Want to lose 20 pounds in 3 months? Here’s my full weight loss journey—complete with meal plans, workouts, and mental strategies that work.
Losing 20 pounds in 3 months isn’t a pipe dream–
It is entirely possible with a solid plan, the right mindset, and determination. Whether you want to lose weight for health reasons, self-esteem, or a major life event, this article will go over my exact method that allowed me to lose 20 pounds in 90 days without starving myself or spending hours in the gym.
In this article, I will cover:
My day-by-day meal plan
The workout plan I was following
The mindset shifts I made to stay focused and consistent
My tips for avoiding plateaus
The FAQ is to keep you honest and focused.
Let’s get into the real way to lose weight–and feel good while doing it.
Step 1: The Mindset Shift That Made It Possible
Before I even picked up a salad or tied up my running shoes, I made one important mindset shift: I stopped looking at the number and started looking at the process.
I started asking myself:
“What would the healthiest version of me do today?”
“How would someone who has already lost 20 pounds eat, move, and think?”
This mindset was helpful because it kept me looking at my daily actions and not the scale. I visualized the final result every morning, and even spent 5 minutes journaling how I wanted to feel.
Affirmations I Said to Myself Every Day
“I’m committed, not interested.”
“Progress over perfection.”
“It’s feeling healthy, feels better than junk food taste.”
Step 2: The Diet I Followed to Lose 20 Pounds (without starving)
Let’s be honest—diet accounts for about 80% of weight loss. Though you don’t need a crash diet, nor do you need to cut out carbs. You need balance, structure, with accountability.
So here’s what my eating habits looked like:
My Daily Caloric Goal:
I aimed for a 500 – 700-calorie deficit each day, which should equal about 1 – 1.5 pounds of fat loss per week.
My average intake: 1,500 – 1,700 Calories/day, depending on the intensity of my workouts.
Weekly Meal Plan Recipe:
Meal: Examples
Breakfast: Greek yogurt + berries + chia seeds
Or scrambled eggs + avocado toast
Lunch: Grilled chicken salad with olive oil vinaigrette
Or brown rice + stir-fried veggies + tofu
Snack : Almonds + apple
Or protein shake
Dinner: Salmon + roasted sweet potatoes + broccoli
Or turkey chili with mixed greens
Dessert (Optional) 85% dark chocolate (1-2 squares) or protein pudding
I focused on:
High protein intake (100 g+ per day)
Carbs with fiber (sweet potato, oats, berries)
Healthy fats (olive oil, avocado, nuts)
Hydration (3L water/day)
I focused on:
High protein intake (100 g+ per day)
Carbs with fiber (sweet potato, oats, berries)
Healthy fats (olive oil, avocado, nuts)
Hydration (3L water/day)
Foods I Decided to Limit:
Processed sugar
Soda & alcohol
Fried foods
Late-night snacking
But I didn’t restrict anything—I allowed one “free meal” a week to enjoy pizza, pasta or dessert without guilt.
Step 3: My Exercise Plan – Burn Fat, Build Muscle
I didn’t run on a treadmill for hours; I did an intelligent balance of strength training, cardio, and mobility, which allowed me to burn fat while preserving lean muscle tissue – this is essential for long-term sustainable weight loss.
Weekly Exercise Routine:
Day. Exercise
Monday 45 min strength training (upper body)
Tuesday. 30 min HIIT + 15 min cool walking
Wednesday 45 min strength (lower body) + stretching
Thursday Active recovery (walking, yoga or light cycling)
Friday, 45 min full body strength circuit
Saturday, 1 hour hike or dance
Sunday Rest or light stretching
My Go-To, Fat-Burning 30-Min HIIT Circuit:
30 seconds of each:
Jump squats
Mountain climbers (be careful if you have bad knees)
Push-ups (try box push-ups if these are too hard)
Burpees (modify to your ability)
High knees
1-minute rest
Repeat 5 rounds
This workout built a calorie deficit and made my metabolism hum along for hours.
Don’t Forget NEAT:
NEAT = Non-Exercise Activity Thermogenesis (calories you burn outside of a workout).
I added simple habits:
– 10K steps/day (tracked via smart watch)
– took the stairs instead of the elevator
– light stretching while watching TV
Step 4: Mindset, Motivation & Accountability
The cold, hard truth is that motivation is fleeting. Systems are not. It’s how I built small systems to keep me moving on the tough days.
My Weekly Tracking System:
Weigh every Sunday morning
Tracked all food through MyFitnessPal
Journalled how I felt after meals (to stay aware)
Took progress photos every 2 weeks (SUPER motivating!)
My Accountability Systems:
Joined a fitness community on WhatsApp
Followed fitness creators on IG and TikTok
Built a playlist of motivational songs for working out
Step 5: Sleep, Stress & Self-Care
Weight loss was never just about food and exercise, but it was also about recovery and mental well-being.
I Made Sleep a Priority:
7 – 9 hours of sleep/night
Screens off 1 hour prior to bed.
Took magnesium supplements + herbal tea
For Stress Relief:
Meditated for 10 minutes using the Headspace app
Walked in the evening after dinner to recharge.
Set boundaries (I said NO even more!)
What to Do When You Have a Plateau
Weight loss plateaus happen to the best of us. Here’s how I busted through mine:
Switched up workouts every 3-4 weeks
Lowered portion sizes slightly (by ~100 – 150 calories per day)
Added 15-minute morning walks
Checked for any hidden calories (sauces, dressings, snacks)
Increased water intake to reduce bloat.
Actual Outcomes: My 3-Month Change
Mont Pounds Lost NSVs (Non-Scale Victories)
Month 1 -7 lbs. Jeans fit better, and More energy
Month 2 -6 lbs, Clearer skin, Sleep improved
Month 3 -7 lbs QMaybe I have abs?, Comfortable selfies!
Total lost: 20 lbs in 12 weeks
But more than that, I gained:
Confidence in my body
Trust in my habits
A sustainable lifestyle I can keep for life
Final Thoughts: Is It Worth It?
Absolutely—this is perfectly clear, and what’s better is it’s not just because of the weight I lost.
This journey made me stronger mentally, emotionally, and physically. It taught me discipline, self-love, and that consistency is greater than motivation.
FAQs
Is it possible to lose 20 pounds without exercising?
Technically, yes, but diet + exercise allows for better health, muscle retention, and overall results.
Only 10 pounds in three months. Is that okay?
That’s great progress. Everybody’s body is different. Look at fat loss, inches lost, energy gained too—not just the number on the scale.
What diet did you use to achieve your goals?
The best diet is the one you can follow, such as Mediterranean, high protein, or portion-controlled. Fad diets and extremes are what I don’t recommend.
Did you use any supplements?
I only used whey protein and magnesium before bed. I did not take fat burners or use any gimmicks.
How did you manage cravings?
I let myself have some tiny treats or replace cravings with high-protein snacks. The more consistent I was, the less I craved junk food.
