Welcome to 2025...

We're halfway through the decade.

25 years into the century.

Will this be the year that your health becomes your #1 focus?

Or will this year be more of the same?

If you're reading the HPV letters, you value your health.

You care about your body and fitness.

You want to be a positive role model.

But you're also time-strapped.

You've spent years putting others first and yourself last.

So when does it stop?

High performance starts with health.

Health is the catalyst for a high-quality life.

So if you want to drop body fat and keep it off this year, let's recap a few things together.

Things you've probably tried in 2024 or before:

• Cutting calories
• Upping your protein
• Adding cardio sessions
• Trying to meditate
• Hitting the gym tools

You've seen some results.

But not what you envisioned.

I get it.

And I've been there.

This was my biggest challenge when I first wanted to drop body fat and get lean while being plant-based.

It was tough.

Everything I read contradicted each other.

Eat more protein.

Eat less protein.

Eat whole foods plant-based.

Don't eat raw vegan.

It's a Wild West in the nutrition world.

Yet, nutrition paired with the right training will unlock your best plant-based physique.

It worked for me to drop 30+ pounds of body fat while getting to my leanest self at sub-10% body fat.

It's worked for 100's of clients my team and I have helped to do the same.

This guide will help you drop body fat - and keep it off using this simple roadmap below.

You'll learn why each challenge happens and how to avoid each one moving forward.

Let's dive in.

Step 1: Fix your foundation

Why most vegan or aspiring vegans fail

The foundation of your diet matters more than the details.

Many plant-based eaters unknowingly eat too much, thinking all plant-based foods are naturally low-calorie.

Others swing to the opposite extreme, undereating and slowing their metabolism.

Without the right foundation, the best workouts in the world won’t make much of a difference.

The fix

• Track for clarity. Spend one week logging your meals. Use a simple app like Cronometer or MyFitnessPal to understand your calorie and macro intake. Most people are shocked to find how much (or little) they’re actually eating. This isn’t about micromanaging; it’s about creating awareness.
• Eat whole plant foods. Base your meals on fiber-rich, nutrient-dense foods like beans, lentils, tofu, vegetables, fruits, and whole grains. These foods provide satiety and nutrients while naturally keeping calories in check. Avoid relying on processed vegan foods that pack hidden calories.
• Set your calorie target. Multiply your weight in pounds by 12–14 to estimate your fat-loss calorie range. This isn’t a rigid number but a starting point. Adjust based on how your body responds over time.

Example day:

• Breakfast: Steel-cut oats with blueberries, pea protein powder, and hemp seeds (fiber + protein)
• Lunch: Lentil salad with arugula, baked tofu, cherry tomatoes, cucumbers, and balsamic vinaigrette
• Dinner: Stir-fry with tempeh, broccoli, mushrooms, and brown rice
• Snacks: Roasted chickpeas, edamame, or a applesauce protein cup

Why it works: A solid foundation ensures your body gets the fuel it needs while creating a calorie deficit for fat loss.

Whole foods provide volume and nutrients, making it easier to stay full and energized throughout the day.

Step 2: Master your protein game

The myth of “not enough protein”

Plant-based diets can make hitting your protein goals more challenging, but they’re far from impossible.

Protein plays a critical role in fat loss by preserving lean muscle mass, boosting metabolism, and improving satiety.

Without enough protein, your body may break down muscle along with fat—leading to a softer, less-toned look.

The fix

• Set your target: Aim for 1.0–1.2 grams of protein per pound of body weight. For a 150-pound person, that’s about 150 grams per day. If this sounds daunting, don’t worry—it’s manageable with the right strategies.
• Protein-forward meals: Build every meal around a protein source. Include foods like edamame, tofu, tempeh, seitan, or plant-based protein powders. Look for creative ways to incorporate these into your meals, like adding tofu to soups or mixing protein powder into oatmeal.
• Leverage variety: Combining different sources ensures you get a complete amino acid profile. Pair beans with rice or have peas with whole-grains to round out your meals.

Pro tip: Start your day with a protein-packed breakfast to set the tone.

A smoothie with plant protein, spinach, almond milk, and berries can deliver 30–40 grams of protein in minutes.

Why it works: Prioritizing protein ensures you preserve muscle while losing fat, helping you look leaner and more defined.

It also keeps hunger at bay, making it easier to stick to your calorie target.

Step 3: Strength train smarter, not longer

Why exercise alone isn’t enough

Cardio burns calories, but it doesn’t build the muscle you need to look lean and strong.

Strength training, on the other hand, does both.

It’s the ultimate fat-loss hack: it builds lean muscle, which increases your metabolism, allowing you to burn more calories even at rest.

The fix

• Lift heavy: Choose weights that challenge you for 8–12 reps. If you’re coasting through sets, you’re not lifting heavy enough. Progression is key—add weight or reps as you get stronger.
• Focus on compound movements: Exercises like squats, deadlifts, bench presses, and rows target multiple muscle groups and burn more calories in less time. These movements are the foundation of an effective workout.
• Keep it simple: You don’t need a complicated program. Three 45-minute sessions per week are enough to see results when paired with proper nutrition.

Bonus tip: Pair strength training with daily activity like walking. Aim for 10,000 steps per day.

Walking is a low-stress, high-return activity that complements your workouts and boosts calorie burn.

Why it works: Strength training reshapes your body, making you leaner and stronger.

Combined with consistent movement throughout the day, it creates the ideal environment for fat loss.

Step 4: Sleep, stress, and the secret to consistency

Why lifestyle matters more than willpower

Even the best fat-loss plan will fail if you’re constantly stressed or sleep-deprived.

Stress elevates cortisol, a hormone that can trigger fat storage, particularly around the midsection.

Lack of sleep disrupts hunger hormones, leading to increased cravings and poor food choices.

The fix

• Prioritize sleep: Aim for 7–9 hours per night. Create a wind-down routine to improve sleep quality. Dim the lights, avoid screens 1 hour before bed, and keep your room cool and dark.
• Manage stress: Incorporate stress-relief techniques like mindfulness, meditation, journaling, or light walks. Even 10 minutes can make a big difference in lowering cortisol levels.
• Plan ahead: Take time to prepare meals, schedule workouts, and organize your week. Having a plan reduces decision fatigue and keeps you on track when life gets hectic.

Why it works: Addressing lifestyle factors ensures your body operates at its best.

With balanced hormones and reduced stress, you’ll find it easier to stay consistent and see results.

Step 5: Stay consistent (even when life gets busy)

Why most people quit

Perfectionism is the enemy of progress.

Too many people expect to follow their plan flawlessly, and when they slip up, they quit altogether.

Fat loss isn’t about being perfect—it’s about being consistent.

The fix

• Follow the 80/20 rule: Focus on whole, nutrient-dense foods 80% of the time. Allow yourself flexibility for the other 20% so you don’t feel deprived.
• Track progress beyond the scale: The scale is just one measure of progress. Pay attention to how your clothes fit, your energy levels, body measurements, progress photos, body fat percentage, and how you feel overall.
• Build habits, not hacks: Instead of chasing quick fixes, focus on creating sustainable habits. Small, consistent actions lead to long-term results.

Why it works: Consistency compounds.

By showing up regularly and forgiving yourself for slip-ups, you’ll build momentum and stay on track for the long haul.

So what's your next move?

Will this be the year you conquer your body and reach your fitness goals?

Or will this year be more of the same?

Start small.

Pick one step from this guide and implement it this week.

Momentum builds fast when you focus on progress, not perfection.

You’ve got the tools.

Now make it happen.

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on Facebook and Instagram and let's be friends.
2. ​Join our free Facebook Group. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? Apply for Accelerator 1:1 coaching.

References

• Hall, K. D., et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67–77. https://doi.org/10.1016/j.cmet.2019.05.008
• Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(S1), 71–77. https://doi.org/10.1007/s40279-014-0152-3
• Schenk, S., et al. (2020). Sleep and weight gain: Insights into mechanisms and preventive strategies. Obesity Reviews, 21(1), e12978. https://doi.org/10.1111/obr.12978