Want to lose 20 pounds of body fat before 2027? As a registered dietitian, I’m sharing exactly what I would do if I wanted to lose 20 pounds, without crash dieting, cutting out my favorite foods, or spending hours in the gym.
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In this video, I’ll walk you through the simple, science-backed fat loss strategies I would focus on to lose weight sustainably and keep it off.
We’ll cover how to structure your meals for weight loss, why protein and fiber are so important, common mistakes that can slow down fat loss, and the small daily habits that can make a big difference over time.
Whether you’re trying to lose 10 pounds, 20 pounds, or simply improve your eating habits before 2027, these practical weight loss tips will help you build a realistic plan that actually fits your lifestyle.
Because successful weight loss isn’t about being perfect. It’s about finding habits you can stick with.
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DISCLAIMERS & DISCLOSURES 🤍
This content is for educational and entertainment purposes only. Always speak to a healthcare provider about your unique health needs. Please use this video (as with all of my videos) as educational, not as unique recommendations. This description contains affiliate links.
⏰TIMESTAMPS:
00:00 Introduction
00:27 step one: the calorie deficit
00:56 weight loss meal structure
01:22 rules for how you eat
02:23 fat loss meals
03:10 weight loss friendly protein options
04:41 use fiber and volume to your advantage
05:39 potatoes and weight loss
06:09 resistance starch
06:59 liquid calories
08:30 be a food snob
10:22 christmas and thanksgiving
12:32 sponsor #ad
Tags: #weightloss #bellyfat #weightlosstips #weightlossjourney
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Lets hold each other accountable, what actions are you going to take after watching this video? 👇🏻
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I do not understand this potato thing, I can eat potatoes 5 times a day and probably still want more. 😅
Great tips! Thank you so much
I wonder if the advice would be any different considering the person has lipedema? Also, what would you advise, motivation-wise, to someone diagnosed with a body dismorphic disorder? 🙃 Lovely vid. ❤
Thanks! I will try these and continue also at 2027 🤗
I love having flavored sparkling water with my meals, i didn't realise that it was helping me feel full! That's great.
Thanks for the tips. I am tracking calories through a fitness app, and have lost 2kg so far. Not fast, but consistent 👌 💪
The food snob idea is great. Just wait for when you can have the BEST version of what you love so you can truly savor and enjoy it. Then you don’t feel the pull of the novelty of it pulling your to overeat and you don’t feel like you’re totally sacrificing what you love. Great mentality for that! Thank you for this 🙂
I’m a late-night snacker.
What REALLY helps the most is to have sugar-free jello in the fridge, then adding a bit of fat-free Greek yogurt on top. I get my sweet-treat and a bit of protein before bed.
Yup that’s cal tracking, it’s another form of budgeting like with money, spend it wisely!
Ohhhhhh it’s wine gettinge in trouble right now, hundreds of cals alone and then makes you wanna snack more and then you’re body have to process that first before anything else
Me laughing in protein soda that’s – zero sugar, 130 cals, 30g protein + collegan! 🥤
also love my protein chips!
140 cals, 19g protein!
My number one advice would be: DON'T TRY TO LOSE WEIGHT this time of the year 🫠🫠 It's time to sleep, eat and be depressed.
I used to think calorie counting and endless cardio were the only way to lose weight 🙄 I tried every diet, cut carbs, skipped meals, but my body just wouldn't budge. I was exhausted, moody, and still stuck. Then I stumbled upon the Hormonal Reset Protocol written by (Emma Wells) in an online group. It was completely different – focused on timing and nourishment, not restriction. I’ve lost 25 lbs, my energy is through the roof, and I actually feel balanced. Seriously, why isn't this approach talked about more?
Most of us will never lose weight the traditional way we been taught 🫠 you have to change how you eat and in weeks you will see it melting, i found this after I read and implemented what I discovered in Stop Feeding Disease (by Mark Keller), my life changed completely. I dropped over 22lbs, have more energy than ever and just feel wonderful. Constantly wondering why i did not find it earlier,)))
Thanks for great video 🙏🙏🙏
Targeting the lower belly pooch with random workouts is pointless if your body is constantly inflamed (( 🫠 I spent years doing endless crunches with zero results until a friend recommended reading Stop Feeding Disease author is Mark Keller) and it changed my life completely. Digestion normalized, inflammation went away and I dropped 21lbs effortlessly. I love it, feels like secret info nobody talks about
For years, I was obsessed with weight loss, always chasing the next fad diet 🤦♀️ I’d lose a few pounds only for them to creep back, bringing bloating, brain fog, and endless frustration. Doctors just told me to 'eat less, move more,' which wasn't helping my hormonal chaos. Then a friend having similar struggles told me about the Hormonal Reset Protocol by (Emma Wells). It’s not a diet, but a gentle reset. My body finally feels calm, I’m down 27 lbs, and my moods are stable. It's like finding a secret key, more women need to know about this!
Such great tips!
I just want to maintain a decent weight. I currently weigh 180 lbs. I’ve gained some weight due to an injury, but I still work out a few times a week. I don’t mind this weight because I’m tall and one of the biggest factors for getting osteoporosis is estrogen deficiency and………size and gender. Being too thin can contribute to osteoporosis. Also, I don’t want to be shaped like a young boy. Anywho, I do want to address the perimenopausal fat around my middle. Would this diet help with that?
I’m in the US… We ha e Halloween (I don’t celebrate it but most people do) we also have my birthday in November, then Thanksgiving then 2 birthdays a week apart in Dec right before Christmas and then Christmas and then New years! Lol then Valentine’s Day in February and a birthday right after lol then the next month another birthday and St Patrick’s day! Lol lol then everything slows down..
Lose 20 lbs by 2027 is a ridiculous goal for maintaining weight loss. 8 lbs is far more realistic. Max 12 if you are pretty dialed in. This title is very misleading and unhealthy to promote.
Brushing my teeth after dinner is instrumental for me to not eat late at night.
This is some of the best most useful advice I’ve ever seen! Amazing video!
It’s crazy how nobody talks about Buried Health Secrets by Daniel Harris. Truly powerful book. I recommend
As someone who studied medicine, Buried Health Secrets by Daniel Harris is one of the most eye-opening books.
Its about making the right choices. She is right, treat yourself from time to time. You stay on your diet longer and it doesn't feel like such a burden. Also, building muscle helps, you don't have go to the gym. Invest in a set of hand weights and bands. Find a routine you like on YouTube. But be consistent.
What you are teaching is true if someone is not lifting heavy. If you slowly, ramp your calories 100 to 200 at a time and lift heavy weights 2 to 3 times a week that increasing calories helps you build muscle. At which time your metabolism is now speeding up. Want you are at the top of your calorie increase for a while. You now drop your calories four or 500 per day where it is still above your maintenance calories, and you will shred fat like crazy. The whole key is to be lifting weights and building muscle while doing this hiring a coach does help decreasing your calories below maintenance slows down your metabolism because your body adapt and thanks, oh we’re not getting enough in so you need to start holding onto that fat. When it’s in a surplus, it says all right guys we’re getting plenty of food. Let’s start the rolling.
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Thank you for this, I prefer your advice to a fitness influencer. Do you have any videos on weightless/body recomp while dealing with postpartum hypothyroidism? 14 months post partum, still breastfeeding during the day.
Great tips!
Started walking with a weighted vest! 20lbs. Definitely challenges my daily walks. Thank you for this video! Weighing myself regularly absolutely helps.
Do the Irish celebrate Thanksgiving? I had no idea.
Great video. Thanks
Yes, please to a video with more detailed calorie counting info.
It's wild how The Secret Book of Healing by Thomas Grant is not talked about more. It's so powerful.
Love this content, keep it up!
Please include vegan options for protein etc
I bought the Hume pod. But your demonstration in your video confuses me. Are you supposed to bring the handle up chest level to get a reading? Are you sure it’s not supposed to be waist level?
Does this method work for Hypothyroid & Insulin resistant as well?
This is an excellent reminder as we get ready for the upcoming food fest, AKA the holidays. I love the comment about being a food snob. Only spend your calories on things that are worth it.
the fiber and volume bit at 4:41 is the part people skip, like using fiber to actually feel full instead of just making every meal smaller. and the resistant starch potato thing, cooking and cooling them first, i only learned that recently lol
The Deficit Method by Nora Renwick is simply an incredible book, so easy to understand and genuinely helpful.
While watching Maria Lucey’s video titled "I'm a Dietitian, If I Wanted to Lose 20 Pounds by 2027, I’d Do This"—where she breaks down a realistic, sustainable fat-loss strategy for the busy holiday season [00:00], focusing on eating structure [00:50], high-protein [02:26] and high-volume fiber meals [04:34], managing liquid calories [06:57], being selective with holiday treats [08:44], tracking progress [11:22], and maintaining consistency without punishing yourself [14:34]—I thought about how the thumbnail could visually highlight those practical weight-loss tips and dietitian-approved fat-loss insights even more clearly, so I put together a custom redesign specifically for this video—what would be the easiest way for me to send it over for you to take a look?
Thank you for another informative video. I really appreciate the time and effort you put into making these. I always learn something new
Nora Renwick completely changed the way I approach weight loss. I used to feel like losing weight had to be miserable — constantly hungry, thinking about food all day and forcing myself through workouts I hated. With The Deficit Method, everything finally feels much more manageable. I’m eating foods I actually enjoy, I’m not constantly starving, and for once I don’t feel like I’m fighting against my diet every single day.
Nora Renwick literally changed the way I approach weight loss. I’d been struggling with my weight for years and The Deficit Method finally made things click for me. She even helped me put together a nutrition and training plan and it was honestly such a game changer.
I truly did need this! Thank you!