I believe weight loss will eventually fail for 95% of people.

Diet culture deceives most of us.

We're taught to believe that fast and more weight loss is better and to focus on the wrong metrics.

(Hint: Focus on fat-loss over weight-loss.)

Let’s be real:

Most people try to “eat clean” or “move more” and hope the scale will budge.

But hope isn’t a strategy.

For busy, career-focused vegans like you, life is full of meetings, deadlines, and family. You need something simple that fits your lifestyle.

In this guide, I’ll explain what I’d personally do to lose 10–20 pounds over the next four months.

I spent years spinning my wheels, struggling to get lean while eating plants.

Skip my mistakes and fast-track your fitness in a fraction of the time.

Let’s break this down into six simple steps.

1. Find Your Fat Loss Zone (Calories That Actually Work)

Fat loss starts with energy balance.

You must eat fewer calories than you burn. We call this a calorie deficit.

Here’s the magic number I want you to use:

Bodyweight (in pounds) × 10–12 = daily calorie goal

• If you're 160 lbs and want to lose weight slowly: 160 × 12 = 1,920 calories
• If you want a bit faster: 160 × 10 = 1,600 calories

Stay in this range. That’s your “zone.”

But here’s the kicker:

Most people try to drop their calories way too low.

That backfires. You lose muscle, get moody, and binge.

Instead, eat enough to stay full, energized, and strong, while slowly dropping 1–1.5 pounds weekly.

Pro Tip: Track using Cronometer or MyFitnessPal for at least 2 weeks. This gives you awareness and accuracy.

2. Set Your Macros Like a High-Performer

Here’s what works best for vegans who want to stay lean and strong:

Protein: 1 gram per pound of goal bodyweight

Fats: 20–25% of your calories

Carbs: Fill the rest

Example (for a 160 lb woman with 1,700 calories):

• Protein: 130g (520 cals)
• Fats: 45g (405 cals)
• Carbs: ~190g (775 cals)

Why protein matters:

• Keeps you full
• Helps retain muscle
• Burns more calories to digest

Best vegan protein sources?

• Tofu, tempeh, seitan
• TVP
• Pea, rice, or soy protein powder
• Edamame, high-protein pasta

Aim for 25–40g per meal and include a protein source in every meal and snack.

3. Eat on a Simple 3 + 2 Meal Structure

The best structure for busy people? Easy and repeatable.

Here’s what I recommend:

• 3 main meals
• 2 small snacks

This keeps hunger in check, blood sugar stable, and cravings low.

• Each main meal = protein + veggies + starch (like potatoes, quinoa, or oats)
• Each snack = protein + fruit or fat (like protein shake + banana or hummus + carrots)

No starvation. No juice cleanses. Just smart, satisfying meals.

Pro Tip: Pre-make 2–3 go-to meals you can eat on repeat. Think: high-protein lentil stew, tempeh buddha bowl, or tofu scramble.

4. Strength Train 3 Days a Week (Minimum)

Muscle is your metabolic engine.

The more lean muscle you have, the more calories you burn — even at rest.

Here’s your simple strength plan:

• Day 1: Lower Body (e.g. squats, hip thrusts, lunges)
• Day 2: Upper Body (push-ups, rows, shoulder press)
• Day 3: Full Body (deadlifts, core work, supersets)

Each workout = 45–60 minutes.

You don’t need to “crush it.” You need to be consistent and build strength over time.

Use RIR (Reps in Reserve). Aim for 1–3 reps left “in the tank” each set.

Train with intention, not exhaustion.

Don’t skip strength. It’s why you’ll look lean instead of just “smaller.”

5. Walk Like Your Fat Loss Depends on It (Because It Does)

Your workouts might burn 300–400 calories max.

But your daily steps? That’s where real fat loss lives.

Goal: 8,000–10,000 steps per day

Here’s how to hit it:

• Walk during calls
• Take 10-minute breaks after meals
• Use a step tracker or phone app to measure

This adds up to 300–500 extra calories burned daily, without the drain of cardio.

And it helps with blood sugar, digestion, and mental clarity.

6. Master the 3 S's: Sleep, Stress, and Structure

This is where most high performers fail.

You do the workouts. You track the food. But your fat loss stalls.

Why?

Because your hormones are stressed, your cravings spike, and your sleep is shot.

Here’s how to fix it:

Sleep:

• 7–8 hours per night. Non-negotiable.
• No screens 1 hour before bed.
• Cool, dark, quiet room. Same bedtime each night.

Stress:

• Use tools like deep breathing, nature walks, journaling.
• Stress raises cortisol, which makes fat loss harder — especially around the belly.

Structure:

• Pick 1 day per week to plan your meals
• Pick 3 days for workouts
• Keep a 3-minute journal to reflect what’s working

Fat loss is about systems, not willpower.

Bonus: What About Weekends?

Weekends ruin more fat loss plans than anything else.

Here’s how to stay on track without becoming “that person” who never enjoys life:

• Plan your indulgence (1–2 social meals per week)
• Use the "plate method" — half veggies, quarter protein, quarter starch
• Skip the all-or-nothing mindset
• Don't drink your calories. Alcohol can erase your deficit fast.

You don’t need to be perfect. You need to be consistent.

Wrap-Up: Your 4-Month Gameplan

Here’s your step-by-step summary:

1. Eat 10–12x your bodyweight in calories
2. Hit 1g protein per pound of goal bodyweight
3. Use a 3 + 2 meal structure with repeatable meals
4. Strength train 3x/week
5. Walk 8,000+ steps/day
6. Get 7–8 hrs sleep, manage stress, and stay structured

If you follow this plan?

You’ll drop 10–20 pounds without cutting corners, overtraining, or burning out.

And the best part?

You’ll feel stronger, clearer, and more in control than in years.

Want Help Implementing This?

If you’re tired of figuring this out alone…

Look forward to meeting some of you soon :)

If you want a specialized game plan built for your body, schedule, and goals…

Apply for a 1:1 spot before May 15th.

Our HPV Accelerator Beta Program ended last night.

But due to overwhelming demand, I've decided to open two extra spots to help serve a few more serious and committed vegans and aspiring vegans.

These spots will go fast (like the others did).

You can message me VFR25 to learn more here or apply immediately here to save a spot.

We help career-driven vegans drop 10–30 pounds, build strength, and lead by example.

Let’s get you lean, strong, and confident — the smart way.

See you Friday,

References

• Hall, K.D., et al. (2016). "Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity." Cell Metabolism, 22(3), 531–540.
• Helms, E.R., et al. (2014). "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition, 11(1), 20.
• Trexler, E.T., Smith-Ryan, A.E., & Norton, L.E. (2014). "Metabolic adaptation to weight loss: implications for the athlete." Journal of the International Society of Sports Nutrition, 11(1), 7.