weight loss coach — do these 5 things and drop 15 pounds by 2025

Wisconsin Weight Loss Coach Amber Clemens’ 5 Steps to Lose 15 Pounds by Year-End

Amber Clemens, a renowned weight loss coach from Wisconsin, is sharing her five essential steps to help you shed 15 pounds by the end of the year. Her strategy focuses on burning more calories than you consume, setting a daily step goal, reducing calorie intake from beverages, committing to joyful exercise, and increasing your intake of protein and fiber.

Amber’s Personal Journey
Amber Clemens, who successfully lost 160 pounds between 2018 and 2020 through diet and exercise, now helps others achieve similar success. Sharing her story with her 916,000 TikTok followers, Clemens said, “I lost 160 pounds, and now I run my own business, guiding hundreds of people on their weight loss journey.”

Step 1: Burn More Calories Than You Eat
Achieving a calorie deficit is key to losing weight, and Clemens stresses the importance of consuming fewer calories than you burn. To do this, she recommends tracking your normal diet for one to two weeks and then reducing your daily intake by 200 to 500 calories. This helps establish a sustainable calorie deficit, allowing you to gradually lose weight.

Step 2: Set a Daily Step Goal
Walking has long been recognized as a simple yet effective exercise for weight loss. While 10,000 steps a day is often cited as the ideal goal, Clemens advises that everyone’s goal should be personal. “Find out how many steps you’re averaging daily, then aim to increase that,” she explains. For example, if you average 5,000 steps, increase your target to 7,000, making it a daily habit.

Step 3: Reduce Calories from Beverages
Sugary beverages such as soda and fruit juices can easily add extra calories to your diet without you realizing it. Clemens recommends swapping sugary drinks for zero-sugar alternatives and increasing your water intake. Experts suggest drinking between half an ounce to one ounce of water per pound of body weight daily to stay hydrated and maintain a healthy metabolism.

Step 4: Commit to Joyful Exercise
Exercising shouldn’t feel like a chore. Clemens encourages people to find a form of exercise they enjoy and dedicate at least 30 minutes to it, four times a week. Whether it’s strength training, Pilates, or a fun dance workout, the key is to stay consistent and make movement a regular part of your routine.

Step 5: Increase Protein and Fiber Intake
Protein and fiber are vital for a successful weight loss plan. Clemens advises aiming for a minimum of 100 grams of protein each day to help you feel fuller for longer and maintain lean muscle mass. Fiber is also important, with a recommended intake of 25 grams daily for women and 35 grams for men. Fiber helps regulate digestion and promotes heart health, making it an essential component of any diet.

Takeaway
By following these five simple steps, you can set yourself up for successful weight loss before the year ends. Amber Clemens’ approach focuses on creating healthy habits that are sustainable and enjoyable, ensuring that you stay motivated on your journey to better health.