I Lost 20 lbs in 2 Months With 3 Simple Changes

Cutting 20 lbs in just two months might sound daunting, but with the right approach, it can be done efficiently and in a healthy way. After 15 years in the fitness game, I found that making three simple changes led to faster fat loss and better results. Here’s how you can implement these tweaks into your routine and start seeing results immediately.
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0:00 - Introduction
0:03 - Overview of 3 Simple Changes
0:35 - Setting the Goal: Photo Shoot Motivation
1:34 - Change #1: Cutting Training Volume
2:56 - Change #2: Shorter, Frequent Walks
4:31 - Change #3: Adjusting Meal Timing
8:00 - Importance of Sleep and Recovery
10:15 - Bonus Tip: Allowing a Ramp-Up Period
12:30 - Final Thoughts and Conclusion
Setting the Goal: Photo Shoot Motivation
Two months ago, I set a goal to get in the best shape of my life for a photo shoot at our live event. My team and I were all motivated to look our best, not just for ourselves but for our clients who came from all over the world. This goal pushed me to lose 20 lbs, going from 226 lbs to 206 lbs, and aiming to get under 10% body fat.
Change #1: Cutting Training Volume
Why Cut Training Volume?
Previously, I trained four to five days a week, focusing on higher volume workouts. This time, I reduced my training to three days a week and shifted my focus to strength training with lower reps (3-6 reps per set).
Benefits:
Improved strength gains.
Better appetite control.
Reduced overall stress on the body.
Change #2: Shorter, Frequent Walks
Why Shorter Walks?
Instead of one long walk per day, I switched to shorter, more frequent walks after meals. This helped with digestion, blood sugar control, and overall step count.
Benefits:
Better digestion and appetite control.
Increased daily step count (14,000-16,000 steps).
Higher energy levels throughout the day.
Change #3: Adjusting Meal Timing
Why Adjust Meal Timing?
I typically skip breakfast and eat my largest meal at dinner. This time, I started breaking my fast earlier and moved my big meal to around 6 PM.
Benefits:
Better hunger management.
Improved sleep quality.
More balanced energy levels.
Importance of Sleep and Recovery
High-quality sleep is crucial for successful fat loss. I found that going to bed on a slightly less full stomach helped me fall asleep faster and stay asleep longer. This improved sleep quality contributed significantly to my fat loss success.
Bonus Tip: Allowing a Ramp-Up Period
Before diving into the two-month cut, I gave myself a month to mentally and physically prepare. This ramp-up period helped me build momentum and get into the right mindset for an effective cut.
Final Thoughts
Experimenting with these three simple changes-cutting training volume, taking shorter frequent walks, and adjusting meal timing-made a significant difference in my fat loss journey. Remember, fitness is a continuous learning process. Don’t be afraid to try new approaches and see what works best for you.
If you’re looking for a sustainable, enjoyable fitness plan that fits into your busy lifestyle, check out my True Transformation Program. We create personalized plans to help you achieve your health and fitness goals without sacrificing your family, work, or social life.
Stay Strong, Stay Focused, and Make It Count!

[@ryandeffley7652]

The "walking snacks" is a great hack that not a lot of people do. They want to get steps done in one shot and you end up sitting more. I'll do a 45 min early morning, a 30 min before lunch, and then some 15's every 2-4hrs after I lift at the gym. This gets me more overall steps and it's great for energy and digestion too as you touched on. Spreading steps over a whole day is better.

[@JosiahFitness]

Absolutely bro. Micro walks - works tremendously well for us busy professionals

[@shaynahanus4034]

Great job! Being mentally prepared is key. I’ve gotten down to 11% bf but did not maintain it. I’m starting the 75 Hard challenge on 6/3 hoping to get back to healthy habits and a healthy mindset. Thank you Josiah. I subscribed (it was the hat❤). Looking forward to learning more!

[@robertwilliam9558]

9 % body fat is excellent. Good work.

[@jrparker4804]

Good video, appreciate it!

[@micron1983]

Breaking fast (after a good night's sleep) is easy at 11 o'clock (if I didn't sleep well, I can't keep it so long), the second meal is at 4 o'clock which is my heavy one, the third and final meal (where I am adding and some sweet thing on it) is at 8 o'clock, and I am going to bed at 10 o'clock where I get up at 6 o'clock. Like that, it is an easy-peasy thing!

[@JosiahFitness]

Epic schedule bro

[@BatmanRaider]

Came across you last night when i was watching another fitness video. I really like you bro.

[@germanviewpoint]

Thanks for the good video! Love your cap!

[@JosiahFitness]

Appreciate that !!

[@letsgoooo8006]

Good Stuff bud! Congrats on the cut!

[@JosiahFitness]

Appreciate that !

[@RJamesTaylor1987]

Great video. Love your hat. I’m 6 ft 200lbs (18% bf), pretty sure my maintenance is at 3000-3200 calories… What would be a good calorie goal for a 2 month cut? I’d like to lose another 15-20lbs… I’m on a 4 day split; but thinking I’m gonna do what you did and hit strength for 3 days. Definitely hitting those steps too: Thanks for the info brotha!!

[@JosiahFitness]

Thanks bro! Calories are dependent on a lot of things. What have you tried in terms of starting calorie ranges? Anything that’s worked? I’m dropping a course soon on this process that will map out my method for rapid fat loss

[@RJamesTaylor1987]

I’ve been on a major weight loss journey for the last year. Down 70lbs. Take. A few diet breaks, but now I’m hovering between 2200 and 2400 and just seems my weight loss is really slow. My struggle is that when I try to go lower than that, I’m good for a few days, but then I get ravenously hungry and end up bumping back up to maintenance calories for a day or 2. So I’m trying to break out of that cycle and figure out the right approach. I might just be working out too much… thanks so much for the response brother!

[@JosiahFitness]

@@RJamesTaylor1987 hmmm maybe a calorie cycling approach makes sense. 2 days low. And then 1 day high enough to satisfy but not push you into a surplus

[@RJamesTaylor1987]

Thanks brother! I’ll give that a try.

[@JT-qw4nt]

Did you say that you are in Northern Virginia?

[@clivefranklyn7351]

What were your cutting macros

[@JosiahFitness]

I burn about 3500-3800 calories a day So I was around 2200 calories 200g protein per day

[@MrWolfWinston]

Thats more like 7 lbs of mucle lost, no?

[@JosiahFitness]

I lost a lot of water but probably 1-2 pounds of muscle. The crazy thing is my strength went up big time because I focused on it. I don’t look or feel any less strong or muscular but a little muscle loss probably happened

[@Himothy704]

💉💉

[@MrWolfWinston]

@@JosiahFitness I dont mean to be a pain but you provided the numbers, and based on those numbers, the math is as follows: 226 lbs at 14% means about 32 lbs of total fat (226x14%= 31.64). Total mass (226 lbs) minus 32 lbs of fat = 194 lbs which includes lean mass plus BMC (bone mineral content). Considering that my (6'5" and 300 lbs) BMC (as measured by DexaFit Boston) is 9 lbs, lets assume yours is the same, meaning that your total lean mass before weight loss was 194 lbs minus 9 lbs = 185 lbs of lean mass. Once you dropped to 206 lbs of total mass at 9% fat - means that at that point you had about 19 lbs of fat left (206 x 9%= 18.54). 206 lbs minus 19 lbs of fat, and minus 9 lbs of BMC = 178 lbs of lean mass. Therefore, while your total mass decreased 20 lbs (226 vs 206 lbs), your lean mass went from about 185 lbs to 178 lbs, meaning that of the 20 lbs you lost, about 13 lbs was fat loss and about 7 lbs was lean mass (muscle) loss.

[@BranNew1]

Who is this Bozo?