If I Had To Lose 20 Pounds In 90 Days, Here’s Exactly What I’d Do

Summer is close.

And this is usually the moment where most people start to panic.

They try to eat almost nothing.
They add endless cardio.
They train harder than their body can recover from.

But if I wanted to lose around 20 pounds in the next 90 days, I would not panic.

I would follow a system.

Fat loss is not about suffering as much as possible.
It is about creating the right environment for your body to change.

Training.
Nutrition.
Sleep.
Recovery.
Daily movement.
Structure.

Not for one week.
For 90 days.

1. Start Early

I would wake up early.

Not because 5 AM is magic — but because it gives you control before the day starts.

Most people are busy.
Work. Family. Meetings. Messages. Responsibilities.

If you wait until the evening to take care of yourself, life often gets in the way.

That is why I like the morning.

Before the world gets loud, you already have time for movement, training, hydration and mental clarity.

A strong morning routine removes decision fatigue.
You do not negotiate with yourself.
You just start.

2. Cold Shower & Nervous System

I would start the morning with a cold shower.

Around 3–5 minutes.

Not because it is comfortable.
Because it trains your ability to stay calm under stress.

Cold exposure activates your nervous system, increases alertness and can make you feel more focused for hours afterwards.

For me, it is less about “discipline content” and more about state control.

When you can stay calm in discomfort, you carry that into your day.

3. Hydration & Supplements

First thing: water.

At least 500 ml with electrolytes, sea salt & lemon.

After sleep, your body is slightly dehydrated.
If you start your day dehydrated, your focus, energy and performance can suffer.

Then I would keep supplements simple:

Daily basics:

• Creatine: 3–5 g daily

• Magnesium glycinate before sleep

• Electrolytes, especially if you sweat a lot

• Caffeine before training if needed

• Citrulline or beta-alanine for harder sessions

Supplements are not the foundation.
They are support.

The foundation is still food, sleep, training and consistency.

4. Walk Every Day

I would walk every single day.

40–60 minutes.

This is one of the most underrated tools for fat loss.

Walking burns calories without destroying recovery.
It lowers stress.
It improves digestion.
It helps you think clearly.

And because the intensity is low, you can do it daily without compromising your strength training.

Morning walk.
Lunch walk.
Evening walk.

It does not matter.

The goal is simple: move more without adding unnecessary stress to your body.

5. Nutrition: Controlled, Not Extreme

I would not crash diet.

I would create a moderate deficit of around 300–500 calories per day.

That is enough to lose fat, but still enough to train hard, sleep well and stay mentally sharp.

My nutrition would be simple:

• 3–4 meals per day

• protein with every meal

• around 2 g protein per kg bodyweight

• carbs around training

• healthy fats for hormones and satiety

• mostly whole foods

Example breakfast:

Greek yogurt, berries, honey.
Or sourdough bread, salmon, avocado.
Or eggs, sweet potatoes, vegetables.

The goal is not boring food.

The goal is food that tastes good and supports the body.

If nutrition feels like punishment, most people quit.
If it feels structured and enjoyable, they stay consistent.

6. Strength Training

I would lift weights 3–4 times per week.

Strength training is the foundation.

When you diet, your goal is not just to lose weight.
Your goal is to lose fat while keeping muscle.

That is the difference.

I would focus on:

• progressive overload

• compound lifts

• controlled technique

• enough volume

• proper recovery

Exercises like squats, deadlifts, presses, rows and pull-ups build real strength.

The body changes when it has a reason to adapt.

7. Cardio With Purpose

I would not do endless random cardio.

I would use cardio strategically.

My structure:

• 2 Zone 2 sessions per week

• 30–60 minutes

• 1 interval session per week

• short, intense, focused

Zone 2 improves cardiovascular health, fat metabolism and recovery capacity.

Intervals improve VO2 max, conditioning and performance.

Both have their place.

The mistake is doing too much too soon.

More is not always better.
Better is better.

8. Recovery: Massage, Sauna, Sleep

If you want to train hard for 90 days, recovery is not optional.

I would use tools like:

• massage

• sauna

• stretching

• mobility

• proper sleep

Massage can help reduce tension, improve blood flow and support relaxation.

Sauna 3–4 times per week can be a powerful recovery tool.

A simple structure:

• 2–3 rounds

• 10–15 minutes each

• cool down between rounds

• hydrate well afterwards

But the most important recovery tool is still sleep.

7–9 hours.

Dark room.
Cool temperature.
No heavy screen time before bed if possible.
Magnesium can help some people relax.

Fat loss becomes much harder when sleep is poor.

Hunger increases.
Cravings increase.
Training performance drops.
Discipline becomes harder.

Sleep is not passive.
Sleep is part of the program.

9. Food Quality

I would buy better food.

Not always more expensive.
Just better.

Fresh vegetables.
Good fruit.
Quality meat or fish.
Eggs.
Potatoes.
Rice.
Greek yogurt.
Olive oil.
Avocado.

A weekly market is not just about buying food.

It creates awareness.

You start to think differently about what you put into your body.

And when you invest in better food, you usually eat better automatically.

Food quality matters because your body is not just counting calories.

It is using nutrients to recover, produce hormones, build tissue and regulate energy.

10. Use A System

If I had 90 days, I would not guess.

I would use a system.

A training plan.
A nutrition structure.
Progress tracking.
Weekly check-ins.
Photos.
Weight trends.
Adjustments.

Because the scale alone does not tell the full story.

Sometimes weight stays the same, but your body looks different.
Sometimes you lose water first.
Sometimes progress slows and the plan needs to change.

That is where structure matters.

This is exactly why coaching or an app can help.

You do not need more motivation.
You need clarity.

What to train.
What to eat.
What to track.
When to adjust.

11. Set A Clear Goal

I would set a clear 90-day goal.

Not vague.

Specific.

A date.
A number.
A photo.
A reason.

Maybe it is summer.
Maybe it is a holiday.
Maybe it is a transformation.
Maybe it is simply feeling confident again.

A clear goal gives direction.

And when you have direction, discipline becomes easier.

You are not just randomly trying to “get fit”.

You are working towards something.

Final Thoughts

If I wanted to lose 20 pounds in 90 days, I would not do anything extreme.

I would do the simple things consistently.

Wake up early.
Hydrate.
Walk daily.
Lift weights.
Eat enough protein.
Control calories.
Recover properly.
Sleep well.
Track progress.
Adjust when needed.

No crash diets.
No panic.
No shortcuts.

Just structure.

And repeated for 90 days, structure changes everything.

If you want a structured system for:

• training

• nutrition

• progress tracking

• accountability

• community

you can apply for coaching or join the app challenge.

→ Apply for Coaching