The Christmas Cut: Lose 20 Pounds By Christmas

You still have time.

Seventy days is enough to change how you look, move, and feel by the holidays. You do not need a miracle. You need a plan you can actually follow.

Picture this: you walk into Christmas 20 pounds lighter. More energy. More confidence. People notice. Your clothes fit the way you hoped. That is worth it. Let’s make it real. 👇

Step 1: Set your calorie target

Fat loss is simple. Eat fewer calories than you burn and you lose weight. Use the calculator below to find your daily target, then create a daily deficit of about 500 to 700 calories.

That yields roughly 1-2 pounds per week on its own. If you carry more weight, the first couple of weeks may be faster. The scale will jump around because of water, salt, and sore muscles. The trend is what matters.

Helpful rules:

• Do not “eat back” all your exercise calories. Trackers often overestimate burn.

• Use a food scale for a week or two. Your eyeballs are charming and inaccurate.

• Every bite, lick, and sip counts. Ranch counts. Latte creamer counts. “Just a taste” counts.

Step 2: Protein first

Protein keeps you full and protects muscle while you diet. It makes the deficit feel doable.

Targets:

• 0.7 to 1.0 grams per pound of goal body weight

• The calculator above gives you a tailored target for YOU.

Easy sources:

• Eggs and egg whites

• Chicken, steak, pork, turkey, fish

• Low-fat Greek yogurt, low-fat cottage cheese

• Protein shakes

• Fairlife Milk

Spread protein across 2 to 4 meals. A shake after workouts is fine. 💪

Side tip: Aim for 30g of fiber a day. It slows digestion to make you fill fuller longer.

High fiber foods:

• Berries, apples, pears

• Beans and lentils

• Veggies like broccoli, Brussels sprouts, carrots

• Oats and whole grains

Step 3: Walk every day

Walking is fat loss on easy mode. Aim for 7,000 to 10,000 steps. Short on time? Do 10 minute walks after meals. It helps blood sugar and keeps cravings lower. 🚶

Step 4: Have a weekend and holiday plan

Most people are perfect Monday to Thursday, then erase it Friday to Sunday. Do not do that.

Simple rules that work:

• Halloween: choose your favorite two pieces of candy and stop there

• Thanksgiving: build your plate around turkey, veggies, and potatoes, then add one treat you love.

The point here: Have a plan going into holidays and STICK TO IT. If fail to plan, you plan to fail.

Maybe you’ll say: “I’ll have only 2 pieces of candy on Halloween.”

AND

“I’ll have only 2 plates on Thanksgiving, and it will be focused on meat, potatoes, and veggies.”

Step 5: Track progress the right way

Weigh in every day. Your weight will fluctuate, but it will help you keep track.

Don’t freak out about daily fluctuations. Sometimes workouts will make your body hold more water. Sometimes saltier meals will make your body hold water.

Daily changes aren’t a big deal, pay attention to weekly trends.

TIP – Do not drink your calories

Drinks do not fill you up, but they do fill your calorie budget.

Skip:

• Regular soda, juice, sugary coffee drinks, heavy cocktails

Choose:

• Water

• Black coffee or coffee with low calorie sweetener

• Diet soda

• Sugar free sports drinks

Protein shakes are great.

Join the Christmas Cut

You do not have to do this alone. Join the Christmas Cut community for accountability, encouragement, and simple coaching. Comment “I’m in” on my latest X post (@healthkickhq) and I will add you.

Let’s make this the year you show up to the holidays proud of the work you did. 🎄

And if you want a free weight-loss guide, check out the link below.