How I Would Lose 40lbs in 90 Days If I Had to Start Over

Summary

The presenter proposes a 90-day approach to weight loss, emphasizing gradual habit-building rather than trying to change everything at once.

Suggested habits

• Start with protein: During the first week, add a protein-rich food to each meal. Choose options you enjoy and can rotate regularly, such as Greek yogurt, chicken, steak, tilapia, shrimp, or cottage cheese.
• Add activity gradually: From weeks two to four, begin exercising about two to three times per week rather than immediately committing to daily workouts. Keep gym sessions simple—for example, with a push/pull/legs routine—and gradually increase activity as you become more comfortable.
• Walk and track steps: Aim for 10,000 steps a day. A watch or other tracker can help you monitor your progress.
• Plan for weekends: Don’t treat weekends as a break from your routine. Set a schedule—for example, choosing times to wake up, exercise, or walk—and consider calorie intake across the whole week rather than only from Monday to Friday. This can leave room for social events while helping you stay consistent.
• Build accountability: Weigh in regularly and share your progress with a supportive person, group, or community. The presenter says posting updates online and training with a friend helped him stay on track.
• Have a recovery plan for setbacks: After an overeating day, don’t let it turn into a week or month of giving up. Acknowledge what happened, consider what contributed to it, take a walk, and return to a manageable routine instead of resorting to extreme restriction or punishing exercise.

Goal and health note

The presenter frames the goal as losing 40 pounds in 90 days and says the 13-week period can help establish habits for continued progress. This is an aggressive target, and results vary. His stated guarantee should not be treated as a reliable prediction for everyone. Consider seeking guidance from a qualified health professional before making major changes to your diet or exercise routine.

Presenters and sources mentioned

Jacob Correia (Peachfit); Aaron, the presenter’s friend and workout partner; and David Goggins, mentioned as an example of an extreme response to setbacks.