HOW I LOST OVER 20 LBS

It's incredible to look back at my journey, from 137 lbs to a confident 114 lbs, feeling amazing in a bikini! The core principles I shared are truly what changed things for me, but I know many of you are looking for even more detail, especially when it comes to specific goals like losing 20 lbs in a few months, or understanding different fasting methods. Let's dive a bit deeper into how you can tailor these strategies to your own path. My intermittent fasting approach, eating from 12 pm to 5 pm, essentially became a 17:7 fasting window – meaning I fasted for 17 hours and had a 7-hour eating window. This felt sustainable for me and was a game-changer for managing my calorie intake without feeling deprived. However, there are other popular intermittent fasting protocols you might have heard of, like 16:8 (fasting for 16 hours, eating for 8), 18:6 (18 hours fast, 6 hours eat), or even 20:4 (20 hours fast, 4 hours eat). Many people find consistent results with 16:8 fasting for 1 month or 6 months, and it's a great starting point if you're curious about weight loss intermittent fasting. For those wondering about alternate day fasting or more prolonged fasting results, I’d suggest doing thorough research and consulting a professional, as these are more intensive and might not be suitable for everyone. The key is finding a rhythm that fits your lifestyle and helps you maintain consistency, especially if you're aiming to lose around 20 lbs in 3 months – consistency over intensity is often the secret! Beyond fasting, movement was my other big pillar. While I mentioned dancing, walking, and Pilates, I know many people are curious about specific routines like the '12-3-30' workout. For those unfamiliar, it involves walking on a treadmill at a 12% incline, 3 mph, for 30 minutes. I personally incorporated brisk walking and some lifting, but the 12-3-30 can be an amazing low-impact, high-intensity cardio option that burns a significant amount of calories and builds endurance. If you're looking to boost your movement and see results, trying something like this a few times a week could definitely supercharge your progress. Now, let’s talk diet. My 'no restriction but healthy' philosophy meant I still enjoyed carbs, but I made smarter choices. For example, queries about 'rice' are common. Instead of white rice, I often opted for brown rice or quinoa, which are higher in fiber and keep you feeling fuller for longer. Incorporating plenty of lean proteins like salmon and eggs, lots of colorful vegetables like broccoli, and healthy fats from olive oil or avocados were central to my meals. It’s about nutrient density – making sure every bite counts towards your health goals. This approach helps prevent that feeling of deprivation that can lead to a '20lb weight gain' rebound. Finally, the mental game is just as crucial. There will be days when motivation wanes, or you don't stick to your perfect plan. That's okay! It’s not about perfection, but about showing up for yourself most days. Journaling, nature walks, and connecting with loved ones were my go-to's for staying mentally balanced. Remember, your journey is unique, and comparing yourself to others can be demotivating. Focus on how you feel, your energy levels, and your own progress. My transformation from 137 lbs to 114 lbs wasn't just about the numbers; it was about reclaiming my confidence and feeling vibrant. I hope sharing these deeper insights helps you find your own sustainable path to wellness and achieve your goals, whether it’s getting bikini-ready or simply feeling your absolute best!