If you’ve been struggling to shed those last few pounds—or want to drop 20 pounds without giving up your favorite foods—weight loss coach and certified macro nutrition expert Soraya has some straightforward, sustainable advice. Drawing from her experience helping over 400 professional women achieve lasting results, she shares evidence-based strategies that work for people in their 30s, 40s, 50s, or 60s, including those navigating menopause, hormonal imbalances, PCOS, or prediabetes.
Here are her top three tips:
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1. Hit the Right Calorie Deficit
Weight loss starts with consuming fewer calories than your body burns—but that doesn’t mean extreme dieting. Soraya recommends a simple formula: multiply your goal weight by 12 to determine your daily calorie target. For example, if your goal weight is 150 pounds, aim for around 1,800 calories per day. You don’t need to hit this number exactly every day—staying within about 200 calories is enough to keep you on track. The best part? You can still enjoy your favorite foods while in a calorie deficit.
2. Lift Weights 3–4 Times Per Week
Building muscle is key to boosting metabolism and achieving a toned, lean look. Soraya advises dedicating 45 minutes to an hour, three to four times per week, to resistance training—either at the gym or at home using just a few dumbbells. More muscle not only increases calorie burn but also helps prevent fat accumulation and gives your body a more sculpted appearance.
3. Eat Enough Protein
Protein is essential for maintaining muscle, supporting metabolism, and curbing hunger. Soraya suggests consuming 0.6 to 0.8 grams of protein per pound of your current body weight. For instance, someone weighing 200 pounds would aim for 120–160 grams of protein daily. Protein can come from a variety of sources, including lean meats, fish, eggs, dairy, or plant-based options like beans and tofu.
Bonus Tip: Stay Active Daily
While not strictly a “macro tip,” Soraya emphasizes the importance of gentle, consistent movement. She recommends walking at least 7,000 steps per day, particularly for women over 35 or those who are menopausal, as lower-impact cardio supports heart health and overall wellness without straining the body. By following these strategies consistently, Soraya says losing 20 pounds becomes much more achievable—and maintaining that weight is easier too. Her approach proves that weight loss doesn’t have to involve extreme diets or sacrificing your favorite meals; with the right balance of nutrition, movement, and muscle-building, results are sustainable and realistic.
