If I Wanted To Lose 20 Lbs I'd Do This

... 5 Steps to Losing Weight The RIGHT Way

Written by: Dr. Marc Morris Ph.D CSCS

If you’ve struggled to lose weight in the past, it’s not your fault. Life gets busy, and it's easy to overlook what you eat and how much you move. Meanwhile, the health and fitness industry bombards you with conflicting advice, preying on your insecurities and making you feel like you’re always falling short.

But today, I’m here to clear up the confusion. I’m going to share proven strategies that have not only worked for me but have also helped thousands of my clients achieve their weight loss goals.

#1: Track What You Eat

Many people underestimate the power of nutrition tracking when it comes to losing weight. Tracking what you eat is crucial because it provides a clear picture of how the calories and macronutrients you consume are contributing to your progress.

The only way to lose weight is by maintaining a calorie deficit, and food tracking serves as a valuable guide for understanding what you’re eating and identifying any adjustments needed in your diet.

You don’t have to avoid your favorite foods—you just need to learn how to incorporate them into your diet without compromising your goals.

#2: Eat More Protein

It’s safe to say that most of the health problems you’re facing could be solved by eating more protein. Protein keeps you fuller for longer, so you won’t be as hungry throughout the day. Also, protein helps maintain muscle while in a calorie deficit. When you’re in a calorie deficit, you’re losing both muscle and fat mass.

By eating enough protein, you’re ensuring that the weight you’re losing is from fat, not the muscle that gives you the lean and toned look you’re probably looking for.

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#3: Avoid Empty Calories

No foods are off-limits, but being mindful of what you eat is key to long-term success. Many foods with added sugars are high in calories but low in the nutrients that keep you full and satisfied. By limiting these foods, you'll find it easier to stay in a calorie deficit and maintain energy throughout the day.

#4: Don’t Just Move More, Move Better

For most people, intense workouts seven days a week aren’t the key to weight loss. Unless you truly enjoy that routine, a more sustainable approach is to strength train 2-3 times a week, do cardio activities you love, and gradually increase your daily steps by 1-2 thousand.

This strategy will make you stronger and be easier to stick with over the long term.

#5: Weight Loss is a Game of Compromise

The most important thing to understand about weight loss is that you can have it all—just not all at once.

You need to prioritize what matters most in your diet. If you enjoy drinking on the weekends, you might need to cut back on certain foods to make room for it. You don’t have to eliminate the foods you love, but it’s essential to recognize that there’s a time and place for everything you enjoy.

These five tips will keep you on track to reach your weight loss goals. By following them, you can tune out the noise of conflicting advice on the internet and establish a consistent routine that leads to lasting results and a better version of yourself.

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