What I'd Do To Lose 10–20 Pounds Before Thanksgiving
The other day, my wife said,
“I’ve changed my mind about August. It’s the season of hope.”
She meant fall is coming. Football. Cooler weather. Holidays. But she’s right—August is hopeful. Especially for fitness. No more vacations. The kids are back in school. Work slows down—for about five minutes.
It’s the calm before the gravy.
Most people wait for January. I’d rather show up to Thanksgiving already feeling better. Not perfect—just in control. With momentum on my side.
If I wanted to lose 10–20 pounds between now and November? Here’s exactly what I’d do.
1. I’d walk 10–15K steps per day.
Not mandatory. Just the easiest way to lose fat without hating life.
Walking keeps hunger in check, improves recovery, and lets you eat more without stalling progress. And unlike cardio machines, it fits into real life—calls, errands, evenings with family.
More steps = more calories burned = less stress about every bite of food.
2. I’d lift weights at least 3x/week.
Mostly full-body workouts. Compound lifts. Nothing fancy.
I’d train hard—within 3–4 reps of failure—and try to add a rep, set, or a few pounds each week. Lifting keeps muscle on your body while you lose fat. Without it, you’re just “getting smaller,” not stronger or leaner.
Muscle is your metabolic engine. Use it or lose it.
3. I’d limit alcohol and restaurant meals to 1–2x/week.
Can you lose weight while drinking and eating out regularly? Sure. Is it 10x harder? Also yes.
Restaurant food is often 2–3x higher in calories than homemade. Alcohol adds zero nutrition—and makes it harder to stop at one slice, one scoop, one drink.
If you want results faster and with less hunger, cook most of your meals and cut back on booze.
4. I’d defend my sleep like my progress depends on it—because it does.
Sleep affects everything: hunger hormones, decision-making, recovery, metabolism.
Some quick math you - Less sleep = more cravings, more stress, worse workouts. More sleep = better control, better mood, better results.
If fat loss is a game, sleep is the difficulty setting. 6 hours = hard mode. 7–8+ = easy mode.
5. I’d eat 1–1.2g of protein per pound of bodyweight—and 40–60g+ of fiber.
Why so high? Because protein and fiber are your hunger bodyguards.
They keep you fuller, longer—so you’re not constantly white-knuckling your way to dinner. Protein also protects muscle mass, which helps you look leaner and burn more calories at rest.
Fiber helps with blood sugar, digestion, and satiety. Plus, it usually means you’re eating more real food.
6. I’d expect some hunger—and plan around it.
Losing 10–20 pounds in 12 weeks requires a calorie deficit. That means hunger shows up sometimes.
I’d structure my meals so it’s manageable—not miserable. For me, that means light mornings (mostly protein + fiber) and saving carbs/fats for the evening. No, that doesn’t “slow metabolism.” It just makes the day easier to navigate.
It’s how I got to 10% body fat without feeling broken.
7. I’d set calories to lose 1–2 lbs per week—and be patient.
Most people overestimate what they can do in a week—and underestimate what they can do in 12.
Dropping 1–2 pounds per week adds up fast. 12–24 pounds over a few months. That’s real change.
And if you’re gaining muscle while losing fat? The scale may move slower—but the mirror won’t lie.
8. I’d track my food and bodyweight. No guesswork.
You can’t adjust what you don’t measure.
If I drop 5 pounds the first week, I’ll eat more. If I gain weight, I’ll adjust calories or activity.
Tracking is like using Google Maps in a new city. You can wing it—but you’re way more likely to get lost, make wrong turns, and waste time.
9. I’d stay connected to the “why.”
Not just to lose weight—but to feel better at Thanksgiving.
To show up confident. Energized. Ahead of the game.
So when the gravy hits the table, I’m not reacting—I’m choosing.
What It Feels Like When You Actually Pull This Off
Indulge me for a second.
It’s mid-November. You slip on your favorite jeans—and they feel loose. The shirt that used to cling? Now it just fits. You catch your reflection and do a double take—in a good way.
No panic. No crash diets.
No guilt about skipping the party or hiding from photos. You already did the work—and it shows. You walk into holiday events feeling lighter.
Physically. Mentally.
No sucking in. No spirals. Just present.
Then January hits—and you’re not starting over! You’re already in motion. No shame. No scramble. Just calm momentum. And this time, the holidays? They’re not a blur of binge and regret. You enjoy the food. The drinks. The late nights.
And then you move on.
No drama. No undoing. Just balance.
That’s what happens when you start now—while everyone else is still waiting for “perfect.”
Ready to Stop Restarting?
If you’ve ever said, “I just need to get through the holidays first…”— this is your chance to break the cycle. Yes, you. The one aggressively nodding while pretending this message isn’t about you!
Healthy for the Holidays is my 12-week coaching program built to help you:
Lose 10–20 pounds
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Let’s make 2025 the year you don’t start over—because you never stopped!
Best,
John
P.S. Why Now—and Not January?
I get it. Waiting feels easier. But here’s why starting now is one of the smartest decisions you can make:
1️⃣ You’ll save $300 on your first 3 months
Early sign-ups get locked-in access to high-level coaching plus a legit discount. Waiting = full price. Just think about how many extra turkeys you could buy with $300 burning a hole in your pocket!
2️⃣ Results compound.
Lose 10–15 lbs now, and you're walking into January already ahead—not starting from scratch. Golly, that would be a freakin fantastic antidote to the New Year’s Day hangover.
3️⃣ You’ll offload the guesswork.
No more stressing over what to eat, how to train, or whether it’s working. I’ll handle that—so you can just show up and execute. You got enough stress in your life, right? Give some to me, please.
4️⃣ You’ll build momentum before the chaos hits.
Vacations, parties, holiday stress—this plan is built to hold up in real life. We don’t wait for things to be “calm.” We build systems that work anyway. This way it sticks like glue for life.
5️⃣ This system works—and I can prove it.
I’ve helped 100+ of people lose fat, get stronger, and feel better in their bodies without crash diets or perfection. The receipts are real. And not a single one had to eat boiled chicken in Tupperware.
So, you can wait... or you can start winning now.
Your move.
👉 Click here to apply
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
