How to Lose 20 Pounds Fast: Expert Tips from Jerry Tamfu
Are you looking to shed 20 pounds quickly and effectively? Look no further, as Jerry Tamfu, a renowned fat loss coach and trainer, has the perfect plan for you. With his expertise, he helps busy professionals lose weight without restrictive diets while still enjoying their social lives. In a recent post, Jerry shares his comprehensive plan that includes diet, exercise, and essential habits to help you reach your weight loss goals.
Eating Plan:
Here are some key food groups that Jerry recommends incorporating into your diet:
Proteins:
- Chicken breast or thighs (skinless)
- Extra lean ground turkey or beef
- Salmon, cod, or canned tuna
- Eggs and egg whites
- Greek yogurt (0–2% fat)
- Cottage cheese
- Protein powder (whey or plant-based)
Carbs:
- Jasmine or basmati rice
- Rolled oats or steel-cut oats
- Sweet potatoes or baby potatoes
- Quinoa
- Ezekiel bread or whole grain wraps
- Black beans, lentils, or chickpeas
- Fruit (berries, bananas, apples)
Fats:
- Avocados
- Olive oil
- Nut butters (almond, peanut)
- Chia seeds / flax seeds
- Walnuts / almonds / cashews
Veggies:
- Spinach, kale, romaine
- Broccoli, cauliflower, zucchini
- Bell peppers, cucumbers, carrots
- Onions, mushrooms, garlic
- Frozen veggie blends for convenience
Workout Routine:
Follow this workout routine designed by Jerry for maximum results:
DAY 1: Full-Body Strength
- Goblet squats – 3×10
- Push-ups (or incline) – 3×8-12
- Bent-over dumbbell rows – 3×10
- Glute bridges – 3×15
- Plank – 3x30s
DAY 2: Cardio + Core (30-35 min)
- Intervals: 1 min jog / 1 min walk x 10 rounds
- Superset: Russian twists x20, Leg raises x15
- Repeat x3
DAY 3: Upper Body + Conditioning
- Dumbbell shoulder press – 3×10
- Lat pulldown or assisted pull-ups 3×8
- Dumbbell chest press – 3×10
- 10-min finisher: 30s jumping jacks / 30s rest x10
DAY 4: Lower Body Burn + Walk
- Reverse lunges – 3×10 each leg
- Romanian deadlifts (dumbbell) – 3×12
- Step-ups or bodyweight squats 3×15
- 20–30 min brisk walk or incline treadmill
Daily Habits:
Implement these daily habits to support your weight loss journey:
- 10k steps per day (broken up throughout the day)
- High-protein breakfast (to prevent snacking)
- Meal prep 2x/week (save time, reduce decisions)
- Hydration: 2.5–3L/day
- Sleep: Aim for 7–8 hrs nightly (no screens 30 mins before bed)
- Track food 3–5 days/week (loosely, not obsessively)
- Plan social meals ahead (choose lean proteins + one indulgence)
- Eat veggies with 2+ meals/day
- Stop eating 80% full
- Weekly self-check-in
By following Jerry Tamfu’s expert advice on diet, exercise, and daily habits, you can achieve your weight loss goals and lose 20 pounds in no time. For more weight loss tips, check out our article on the 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.