One of the most frequently asked questions I always get is:
“How can I lose 20 lbs in 30 days”?

I hate to provide a quick answer.

In today’s world, we are now conditioned to get instant gratification. We want it NOW, NOW NOW!

I don’t necessarily have a problem with that, but the problem is, people overlook the principles behind the answers.

The fact is, everyone is different. So the actual answers may vary from slightly, to a lot, depending on your physiology and/or your psychology.

So if you follow the 4 rules outlined below, it is possible that you will need to adjust.

If you DO NOT understand the principles, most likely, you’ll just toss out these 4 rules, and you’ll simply say: “This is crap. It doesn’t work.”, or …

You will adjust, and make it work: 20 lbs in 30 days.

For example, here is a psychological excuse (which is the case 90+% of the time):

“I don’t like the taste/texture of whole grain bread.”

You gotta remember, “taste” is acquired – it is 100% mental. Unless you’re eating poison (including allergies), your body will not have a physical reaction.

You either make a great decision,
or you make a good excuse.
Which would it be?

The secret to taste acquisition is – a gradual transition: mixing the old and the new. You’ll adjust the ratio over a period of time, until you have switched 100%.

This is the same technique I used to get me off my own personal addiction to salt.

Here’s an example of a physiological, or physical excuse:

You live in an area where fresh produce is not easily available, and you don’t have  a car. Or you live in a dorm school campus where you don’t have the facilities to prepare your own meals the healthy way.

I consider these as legitimate excuses. They’re legit because it is a physical impossibility. However, it’s an excuse because the circumstances are TEMPORARY.

You have the power to change your circumstances – not overnight – but YOU CAN over time.

I’ll say it again: “You can make great decisions, or you can make good excuses. Which would it be?”

So here are the 4 rules:

RULE 1 – Avoid “white” carbohydrates
  • No sugar – especially artificial sweeteners
  • No corn
  • No potatoes unless you eat it with the skin
  • No white bread, not even wheat, only whole grain bread
  • Use brown rice instead of white rice
  • Use quinoa noodles instead of regular pasta noodles

Advanced tip: Use fruits as your sweetener, where practical

RULE 2 – Stop eating processed foods

Proteins (preferably organic, no packaged cold cuts, or fast food joints)

  • Organic eggs
  • Coldwater fish (preferably wild-caught, not farmed)
  • Chicken/turkey breast or thigh
  • Grass-fed organic beef
  • Pork

Carbohydrates (slow-burning, non-white carbs)

  • Legumes (e.g. lentils, black beans, pinto beans)
  • Mixed greens (spinach, asparagus, peas)

Fats (whatever comes with your protein)

  • Avoid anything cooked at high temperatures: char-broiled or deep fried
  • Use olive oil with your for dressings
  • Use coconut oil for cooking (stir-fry)

Advanced tip: No microwaved foods

Rule 3 – Just drink water
  • Drink at least a glass for every meal and snack
  • No soda – especially diet
  • No coffee, particularly sweetened coffee – drink natural tea instead (not bottled)
  • Sparkling water is OK (make sure it’s not sweetened)
  • Fresh fruit juice is OK (not processed from concentrate)

Advanced tip: Use a water filter at home

Rule 4 – Eat or snack every 2-3 hours
  • DO NOT skip breakfast – make it your meal of the day
  • No candies, no chips, no popcorn
  • No cakes, no cookies (these are white carbs, Rule #1)
  • Mixed nuts (unsalted or sea salt),
  • M&M almonds are OK for transition purposes only
  • Variety of fresh fruits of your choice (eat the skin and seeds, if edible)

Uber advanced tip: Stop counting calories, track your blood sugar

Optional Bonus: Rule 5 – Exercise once a week
  • Just enough cardio to  run out of breath (repeat if you like)
  • Just enough strength training to make your muscles ache the following day
  • Unless you enjoy it, you don’t need to exercise more than once a week

In other words, I would like you to de-emphasize exercise, and instead focus on rules 1 thru 4.

Let me make myself clear: I am not saying that you STOP exercising. All I’m saying is that you should change your priorities from physical activity to quality nutrition.

Advanced tip: Vary your exercise routine every 2 weeks


So that’s it. The 4 simple rules to lose 20 lbs in 30 days.

These are the same rules I personally follow to maintain a flat stomach.

Let me be straight up with you: the rules are simple. Your biggest challenge are in 2 places:

  1. Right between your ears (the knowledge), and
  2. In your heart (the passion).

If you’re reading this, I would venture to say that you’re not necessarily surprised by the 4 simple rules. You’ve probably heard them already.

But since you’ve still read this far, then you’ve not reached your weight loss goals yet, right?

The missing pieces are: the knowledge and the passion.

That is where I can help you, more than anything else.

If you want to learn the principles or reasons behind these rules, and personalize them for yourself, then sign up for my free online weight loss coaching.

In conclusion, I’ll say it a 3rd time: “You either make great decisions, or good excuses. Which would it be?”