10 Things You Can Do to Lose 20-30 pounds in 90 days.

by | Aug 23, 2023

Tell me if you have ever thought “I need to lose weight before I go on this vacation.” or “I have got to lose weight before my wedding.” There has undoubtedly been a point in your life where you are trying to lose weight for a certain even and you are feeling the time crunch. Let’s talk about 10 things you can do to lose 20-30lbs in 90 days.

Step 1: Change your timeline to 6 months. 

I know…womp womp womp. Don’t cuss me just yet. When you want to lose 20-30 lbs, you want to lose body fat and not sacrifice muscle mass. And in order to do this, without it feeling like a VERY restrictive diet, you’re going to need to give yourself a little more time. Changing your timeline allows you to create a lifestyle where you can be flexible to enjoy things like wine and birthday cake. Now that I have burst your bubble let’s move on.

Step 2: Record your food for the next 7 to 14 consecutive days. 

Yes, the consecutive part is critical. Because our brains are going to want to only record on days that go well. But you need to be able to see your habits and behaviors on the not-so-great days too. Not only does this tell you what you are eating, but also when you are eating it. And let me tell you the TIMES you are eating are equally as important.

Step 3: Make changes from the data you have gathered. 

You don’t have to change everything in one day, one week, or even in the first month of your journey to weight loss. You’re going to just change as you go. Small changes over time lead to sustainable results. Drinking 3 bottles of a wine a week? Cut back to one or even a few glasses a week. Finding yourself in your pantry every night at 9:00? Address the situation that’s driving the behavior. What is going on in your life that is leading you to that exact place at that exact time? Is it stress, boredom, or both? Feel the feelings so you can process them.

Step 4: Get in a workout. 

Do you have to work out to lose weight? You don’t. Should you work out? Perhaps. Walking is a great place to start. Then progress to strength training a few days a week and continue to build from there. You do not have to absolutely kill yourself for hours on end on the treadmill. Prioritize strength training and build muscle mass. 

Step 5: Get lab work done. 

You need to assess your health overall and especially your hormones if you are a woman of a certain age. You need to have things checked out including your thyroid, sex hormones, insulin, and so much more. Always, always, always be your own advocate. Don’t be afraid to ask for specific tests.

Step 6: Establish a sleep routine. 

Go the f*ck to bed. I know how easy it might be to justify staying up late by saying that it’s the only time you have to yourself. HOWEVER, you need to get your sleep. IT’S IMPERATIVE! You need to go to sleep at the same time every single night and wake up at the same time every single day. This is so important for your overall health. If you struggle to sleep, you can consider giving melatonin a try.

Step 7: Consider adding some basic supplements.

First, let me say you need to consult your physician when you are considering adding any supplements to your life. But some of the basic ones I recommend are Magnesium, Vitamin K, Fish Oil, Vitamin D3, and a multivitamin.

Step 8: Learn to say no and prioritize yourself. 

It’s so easy as a woman to put yourself and your health on the back burner. Let me be the one to tell you to STOP IT! You matter too. And you certainly cannot pour from an empty cup. YOU ARE ALLOWED TO SAY NO TO THINGS THAT DO NOT BENEFIT YOU! You need to be able to recharge your batteries too.

Step 9: Track your progress beyond the scale. 

The scale is okay to use if you want to, but there are other ways you can track your progress. You can take measurements. You can take photos every week or every other week. You can track your progress in the gym like increasing the amount of weight you are lifting. There are so many other ways you can track progress that do not involve weighing yourself. I personally don’t even own a scale.

Step 10: Understand your WHY. 

Why do you want to lose weight? Remind yourself that you want to lose weight and keep it off, and that you’re building a sustainable lifestyle that allows you to still enjoy your favorite foods, but also lose body fat.

Weight loss is something that is unique to each and every individual. But these 10 tips will definitely help you get started on losing 20-30 lbs in the next 6 months while still enjoying the foods that you love. What are you waiting for? Give it a shot! Need a little help? Let’s talk about it. Schedule a Self Made Strategy call and let’s talk about how you can lose the weight PERMANENTLY inside my Self Made program.


Bonnie Lefrak is a Life & Body Transformation Expert and Founder of Self Made, a program designed to help you tackle the physical aspects of health and weight loss as well as the beliefs and thoughts that drive our habits and behaviors. It is her goal to help women create certainty in their own lives, their own results, and their own abilities.

Weight loss is not about the one “right” diet – it is about MUCH more than that. Weight loss is not about the one “right” workout. Weight loss is not about being positive and putting a big smile on.

Weight loss is about FEELINGS. All of them. Not trying to bury them or hide from them but knowing and allowing the full human experience. Weight loss is not about grinding hustling and will powering your way to some end line. Transformation (when done well) is done from the inside out.

By addressing both the physical and mental aspects of dieting and weight loss, she has coached thousands of women ages 30-55+ from all over and helped them ditch the mindsets that are holding them back, achieve permanent weight loss, and get the bangin’ body of their dreams.

Bonnie is an expert at Demystifying weight loss. She helps you u****k your diet brain. She is on a mission to help women love themselves, to find PEACE in the process of losing weight, taking care of themselves, and leveraging the power they do have to become who and want they want right now.

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