Losing 20 pounds is easy.
Gaining it back is even easier, and most people do.

The reason is simple.

Most people are not solving for 20 pounds of body fat, which is the only thing that actually matters.
They are solving for 20 pounds on the scale.

Scale weight comes from many places: water loss, glycogen depletion, food volume, and muscle tissue. That feels like progress, but it is mostly a moral victory, not a health or aesthetic one.

Body fat is what increases health risk.
Body fat is what creates stomach rolls, back rolls, and cellulite.
And body fat does not come off the body the same way scale weight does.

When you chase scale weight instead of fat loss, you often end up lighter but softer, weaker, and more likely to regain everything you lost.

That is why so many people lose the same 15 to 20 pounds over and over again and still look and feel the same.

Why most 20 pound weight loss attempts fail

Twenty pounds of pure body fat equals roughly 70,000 calories.

Trying to force that loss quickly requires a daily calorie deficit so aggressive that the body interprets it as a threat.

For the average woman eating around 1,900 to 2,100 calories, this usually means:

• Eating far too little

• Overdoing cardio

• Or both at the same time

This does not teach the body to release fat.
It teaches the body to conserve energy.

What actually happens when calories drop too low

When the body feels threatened, it adapts.

That adaptation looks like:

• Muscle loss, which lowers metabolic output and worsens body shape

• Water and glycogen loss, which drives fast scale drops but rebounds quickly

• Hormonal stress, which increases hunger, fatigue, and fat regain risk

Yes, weight comes off.
No, it is not primarily body fat.

And losing muscle makes fat more noticeable, not less.

Weight loss and fat loss are not the same goal

Weight loss is a number.
Fat loss is a physical change.

Fat loss happens when the body is given a reason to hold onto muscle while letting go of stored fat.

That requires three things:

1. A moderate calorie deficit, not an extreme one

2. Adequate protein intake to protect lean tissue

3. Strength training to signal muscle retention

When these are in place, the body changes shape early, often long before the scale reflects the full loss.

This is why some people look dramatically different after losing only a few pounds, while others lose much more weight and see very little change.

The correct way to think about losing 20 pounds of fat

The goal is not to rush the number.
The goal is to create conditions where fat loss can continue without the body pushing back.

When fat loss is done strategically:

• Inches come off early

• Clothes fit better quickly

• Energy improves instead of crashes

• Progress compounds instead of stalling

Most of the visual change people want happens before the scale shows a full 20 pound drop.

The scale eventually follows, but it stops being the driver.

This is how people lose fat without immediately regaining it.

Why people regain the weight

Most people stop the moment the scale moves.

They never:

• Learn how much food their body actually needs

• Build strength as a non negotiable habit

• Practice eating at maintenance

• Create routines that survive stress and life changes

So when the diet ends, the body rebounds.

Not because something is wrong with them, but because the plan was never built to last.

How to lose 20 pounds of fat and keep it off

Sustainable fat loss is built on structure, not intensity.

That structure includes:

• Calorie awareness without chronic restriction

• High protein intake relative to body size

• Strength training at least three times per week

• Planned phases instead of nonstop dieting

This approach protects muscle, supports hormones, and creates a body that does not immediately undo progress.

Stop repeating the same mistake every year

Trying to lose years of accumulated body fat in weeks is why this feels exhausting.

It did not work last year.
It did not work the year before that.
Repeating it will not suddenly make it work now.

If you want a different result, you need a different strategy.

Ready to do this the right way?

The 21 Day Reset

The 21 Day Reset is designed to stop the crash dieting cycle and teach you how to set up fat loss correctly.

Inside the Reset, you will:

• Learn how to structure your eating

• Build strength training consistency

• Create momentum without burnout

• Lay the foundation for long term fat loss

This is the best place to start if you want clarity, structure, and early visible results.

👉Join The Next 21-Day Rest

1 on 1 Coaching

If you want:

• A personalized fat loss strategy

• Weekly adjustments based on real data

• Accountability that prevents self sabotage

• Results that actually last

Then 1 on 1 coaching is the fastest and safest way to lose 20 pounds of body fat and keep it off.

👉Apply For Coaching

God Bless. Let's Work.