Beginner’s Guide to Losing 10–20 Pounds the Right Way

Losing 10–20 pounds is one of the most common fitness goals we see at our Denver personal training studio — and it’s absolutely achievable when done the right way.

The key? Focus on sustainable fat loss, not quick fixes.

If you’re just getting started, this guide will walk you through the smartest, healthiest way to lose weight — while building strength, confidence, and long-term consistency.

Step 1: Set a Realistic Timeline

Healthy weight loss happens at a rate of:

0.5–1 pound per week
1–2% of body weight per month

That means losing 10–20 pounds may take 3–5 months — and that’s a good thing.

Slow, steady progress:

Preserves muscle
Prevents rebound weight gain
Builds lasting habits
Keeps your metabolism healthy

Quick crash diets often lead to quick regain.

Step 2: Focus on Fat Loss — Not Just Weight Loss

The goal isn’t just to “weigh less.”

The goal is to:

Reduce body fat
Maintain or build lean muscle
Improve strength and energy

This is called body recomposition — and it’s far more effective than simply eating less and doing endless cardio.

Step 3: Prioritize Strength Training

If you want to lose 10–20 pounds the right way, strength training is non-negotiable.

Why?

Builds lean muscle
Boosts metabolism
Improves posture and confidence
Helps prevent loose or “skinny fat” results

For beginners, we recommend:

2–4 strength workouts per week
Full-body routines
Progressive overload (gradually increasing resistance)

At BodyFit Coaching in Denver, we structure programs specifically around this principle to help clients tone up while losing fat.

If you prefer training in a motivating environment, our small group fitness classes in Denver provide structured, coach-led workouts without the crowded gym feel.

Step 4: Create a Small Calorie Deficit (Not a Drastic One)

You don’t need to starve yourself.

A moderate calorie deficit of 300–500 calories per day is usually enough to see steady progress.

Focus on:

High-protein meals
Whole foods
Plenty of vegetables
Staying hydrated
Reducing liquid calories and processed snacks

Consistency beats perfection.

Step 5: Increase Daily Movement

Outside of workouts, daily movement matters more than most people realize.

Aim for:

7,000–10,000 steps per day
Taking the stairs
Short walking breaks
Active weekends around Denver

Small movement habits compound over time.

Step 6: Manage Stress and Sleep

Lack of sleep and chronic stress can:

Increase cravings
Slow fat loss
Raise cortisol levels
Reduce workout performance

Aim for:

7–8 hours of sleep per night
Evening wind-down routine
Limiting late-night screen time

Recovery is part of the fat-loss process.

Step 7: Track Progress the Right Way

Don’t rely only on the scale.

Track:

Progress photos
Measurements
Strength improvements
How your clothes fit
Energy levels

Many Bodyfit Coaching clients in Denver notice body changes before the scale fully reflects it.

Common Mistakes to Avoid

Cutting carbs completely
Doing only cardio
Under-eating protein
Skipping strength training
Expecting overnight results

Remember: the goal is results you can maintain for life.

If you’re new to coaching, check out our personal training FAQs to learn what to expect when getting started.

What Losing 10–20 Pounds Should Actually Feel Like

It should feel:

Sustainable
Structured
Supported
Progressive
Empowering

If your plan feels extreme or miserable, it’s probably not the right plan.

Ready to Lose 10–20 Pounds the Right Way in Denver?

At BodyFit Coaching, our Denver personal training programs specializes in beginner-friendly, structured training programs that make fitness simple and sustainable.

If you’re in the Denver area and want expert guidance, accountability, and a personalized plan built around your lifestyle, our coaching programs might be right for you.

If your goals is to:

Lose fat safely
Build lean muscle
Improve confidence
Stay consistent long term

Start your journey with confidence.