30 Days to Lose 10lbs or 90 Days to Shredded!

You’ve seen the headlines everywhere:“ Lose 10lbs in 30 days!”“90 Days to Shredded!”

They’re splashed across social media, commercials, and glossy magazine covers. Fitness influencers wave their “before-and-after” pictures in your face, promising that you can have the same shredded look—almost overnight.

And if you’ve carried extra weight for years, it’s tempting to think: “Surely if I just follow these rules, I’ll finally lose the weight.”

And sometimes, yes—the scale might drop quickly. But here’s the truth: it’s a lot more complicated than that.

Why the Scale Moves So Fast (and Why It Doesn’t Last)

Take low-carb diets, for example. Cutting out bread and pasta often leads to quick weight loss—but it’s mostly water weight. The moment you reintroduce carbs, the scale shoots back up.

You didn’t lose 10 pounds of fat. And you definitely didn’t gain it back that fast either.

This yo-yo effect is exactly why so many people feel stuck and defeated.

The Problem with “Eat Less, Move More”

We’ve all heard the advice: “Just eat less and exercise more.”

Technically, it’s true—you need a calorie deficit to lose weight.

But here’s the catch:

• Most people don’t actually know how many calories they’re eating.

• Your body adapts to less food by slowing your metabolism.

• Muscle—your body’s calorie-burning powerhouse—is expensive to maintain. If you’re undereating, your body will sacrifice muscle first.

That’s why you can cut calories, see the scale move at first, then stall out. Frustration sets in, and before you know it, you’ve given up. Sound familiar?

What About Weight Loss Shots?

Weight loss medications can be an incredible tool when used correctly. But without the right habits in place, the same cycle plays out.

At first, you notice cravings drop and you’re eating way less. But if those calories aren’t coming from the right foods, you risk becoming “skinny fat”—lighter on the scale but still lacking muscle tone, energy, and strength. So if you are using one, please make sure you are doing it right.

Why It Feels So Hard

Here’s the thing: our world is set up to make health harder than it should be.

• Desk jobs keep us glued to a chair.

• Fast food is quick, cheap, and everywhere.

• Stress has us reaching for Starbucks, sweets, or takeout.

• And you are busy, with the house, jobs, kids, committees

• And let’s be real—we all want to feel better yesterday, not three months from now.

No wonder quick fixes look so appealing.

So Do We Just Give Up?

Absolutely not. The world might not prioritize your health—but you can, and you should.

Real, lasting results don’t come from crash diets or “all or nothing” plans. They come from small, consistent changes that build on each other. Habit stacking is the secret—layering simple, healthy choices until they become your normal.

I learned this the hard way. Years ago, I trained for a marathon thinking all that running would make me lean and strong. Instead, I was exhausted, starving, and frustrated. My body fat was actually higher.

Why? Because I was undereating (especially protein), overtraining, and barely recovering.

Now I know better. And the truth is—it doesn’t take as much effort as you think. You don’t need to live in the gym or survive on lettuce and grilled chicken. You just need the right foundation: protein, movement, strength, sleep, and recovery.

Small steps add up. And when they stack together, they don’t just change your weight—they transform your health. Here’s the thing: when you focus on health first, the body changes follow in time. It’s just like investing—small, steady deposits grow into something bigger. The key is playing the long game.

Your Next Step

Instead of chasing headlines, start with one small, doable habit this week:

• Add 20g of protein to your breakfast.

• Go for a 10-minute walk after lunch.

• Swap your afternoon soda for water.

Small steps add up. And when they stack together, they don’t just change your weight—they transform your health.

You don’t need “90 days to shredded.” What you really need is 90 days to a stronger, healthier YOU.

Ready to stop spinning your wheels and finally see results that last? I’d love to help you cut through the noise and create a simple plan that actually works. Contact me today by emailing me at navigatingtowellness@gmail.com and let’s take the first step toward your healthiest, strongest self.