How to Lose 10 to 20lbs Before Summer: 8 Simple Daily Habits
If you want to lose 10 to 20lbs before summer, you don’t need a crash diet or a complicated workout plan. You just need to lock in a few simple habits and do them consistently. No magic tricks—just real, sustainable results. Here’s exactly what I’d do every day to drop 10 to 20lbs before summer.
1. Drink 16 Ounces of Water First Thing in the Morning
After sleeping for 6-8 hours with no water, your body needs hydration. Drinking water first helps with energy, and focus, and can even prevent unnecessary snacking—because most people mistake thirst for hunger. Start your day with a big glass and you’ll already be ahead.
2. Get a Morning Workout In
Morning workouts are a game-changer. They set the tone for the day, increase energy, and eliminate the “I’ll do it later” excuse. Plus, exercise in the morning has been shown to improve focus, mood, and productivity for the rest of the day.
If fat loss and body composition are the goal, you can’t just “burn calories.” You need to build strength and lean muscle, which brings us to the next habit…
3. Eat 1 Gram of Protein Per Pound of Bodyweight
Protein is non-negotiable if you want to lose fat and keep muscle. The standard RDA for protein is way too low—if you want results, aim for at least 1 gram per pound of bodyweight.
Simple ways to hit your protein target:
- Eat eggs, chicken, fish, or steak at your main meals.
- Drink 30-50 grams of whey protein after workouts.
- Plan your meals around protein first, then add carbs and fats.
4. Walk More (Especially After Meals)
Fat loss isn’t just about what you do in the gym—it’s about what you do outside of it too. Walking is an easy way to increase your daily calorie burn without feeling exhausted. A short 5-10 minute walk after meals helps with digestion, blood sugar control, and overall movement.
5. Strength Train at Least 3x Per Week
If you’re serious about fat loss, lifting weights needs to be part of your plan. Strength training builds lean muscle, increases metabolism, and helps you burn more calories at rest. Plus, it improves how your body looks as you lose weight. Aim for at least three full-body sessions per week.
6. Cut Out Liquid Calories
That 300-calorie caramel latte? Not helping. Most people drink way more calories than they realize—sugary coffee drinks, sodas, juices, and alcohol add up fast. Stick to water, black coffee, or zero-calorie drinks. You’ll save a ton of calories without even feeling like you’re dieting.
7. Eat Mostly Whole Foods
You don’t need to eat perfectly, but focusing on whole foods will make fat loss way easier. 80-90% of your diet should come from real, unprocessed foods—lean proteins, veggies, fruits, and healthy fats. When you eat real food, you feel better, have fewer cravings, and naturally eat fewer calories without tracking every bite.
8. Sleep 7+ Hours a Night
Sleep is massively underrated for fat loss. If you’re constantly tired, your cravings go up, your energy goes down, and your workouts suffer. Poor sleep messes with hunger hormones and makes it harder to stay consistent. Prioritize 7+ hours per night and watch how much easier everything gets.
Final Thoughts
Losing 10 to 20lbs before summer isn’t about finding the perfect diet or workout—it’s about doing the right things consistently. None of these habits are complicated, but they work. If you commit to them every day, the results will come.
Quick Summary:
1️⃣ Drink 16oz of water first thing in the morning.
2️⃣ Get a morning workout in for energy & consistency.
3️⃣ Eat 1g of protein per pound of bodyweight.
4️⃣ Walk more—especially after meals.
5️⃣ Strength train at least 3x per week.
6️⃣ Cut out liquid calories.
7️⃣ Eat mostly whole foods.
8️⃣ Sleep 7+ hours per night.
Which of these do you struggle with the most? I bet it’s the protein!
Book a free no sweat intro here to come into the gym so we can talk more about you and your goals.
Tim
