Do you have 20, 30, 40 or even 50 kilos to lose?

I get it.

When you’ve got a lot of weight to lose, knowing how to start a weight loss journey can feel overwhelming. It’s not that you don’t want to change… it’s that it feels like a mountain that’s just too big to climb.

So let’s take the pressure off and simplify this.

The Real Problem With Big Weight Loss Goals

When the goal is big, your brain jumps straight to the end.

You start thinking:

  • How long is this going to take?
  • Am I going to have to give everything up?
  • What if I don’t stick to it again?

That’s when overwhelm kicks in.

Not because you can’t do it.
But because you’re trying to tackle the whole thing at once.

How to Start a Weight Loss Journey (When You Have a Lot to Lose)

If you’re wondering how to lose a lot of weight or even how to lose 20kg or more, it doesn’t start with a perfect plan.

It starts with simple, consistent actions.

Here’s where to begin.

JOIN THE CHALLENGE

Step 1: Stop Focusing on the Total Number

That big number? It’s not what you need to focus on today.

Instead, ask yourself:
“What can I do this week?”

No one loses 20kg or 30kg in one go.
They lose the first kilo. Then the next.

Progress not perfection.

Step 2: Keep It Simple (This Is Where Most People Get It Wrong)

When people have a big goal, they tend to go all in.

They try to:

  • Train every day
  • Cut out all the foods they enjoy
  • Be “perfect” from the start

And it’s just not sustainable.

Instead:

  • Move your body 3–4 times a week
  • Focus on balanced, real meals
  • Keep things realistic

If it feels manageable, you’re on the right track.

JOIN THE CHALLENGE

Step 3: Build Momentum, Not Pressure

You don’t need to rely on motivation.

You need momentum.

That comes from:

  • Showing up when you said you would
  • Doing something instead of nothing
  • Backing it up again the next day

That’s how real, sustainable weight loss happens.

Step 4: Let Go of All-or-Nothing Thinking

This is where a lot of people fall off.

You miss a workout and think you’ve failed.
You have one off meal and think you’ve blown it.

You haven’t.

What matters is what you do next.

The next meal. The next workout. The next day.

That’s how consistency actually works.

Step 5: Follow a Plan So You Don’t Have to Think

One of the biggest reasons people feel stuck is decision fatigue.

“What workout should I do?”
“What should I eat?”
“Am I doing this right?”

Having a simple, structured plan removes that stress completely.

You don’t need more information.
You just need something to follow.

A Simple Weight Loss Plan You Can Actually Stick To

If you’re feeling overwhelmed and just want a clear place to start, that’s exactly why I created the 8 Week Challenge.

It’s designed for real life:

  • Short, effective workouts you can do at home
  • Simple, family-friendly meal plans
  • A clear structure so you always know what to do next

No extremes. No guesswork. No starting over every Monday.

And you don’t need to be fit to start. That’s the whole point.

Why 8 Weeks Is the Perfect Starting Point

When you’re trying to lose a lot of weight, thinking long-term can feel overwhelming.

But focusing on the next 8 weeks?

That feels doable.

In that time, you can:

  • Build consistency
  • See real progress
  • Start feeling better in yourself

And once you’ve got that momentum, everything becomes easier.

If You’re Ready to Start (Even If You’re Not 100% Ready)

You don’t need to have it all figured out.

You don’t need to be perfect.

You just need to start.

Even if it’s a bit messy. Even if you’re not fully confident yet.

Because waiting until everything feels “right”… usually means you never begin.

The next 8 Week Challenge starts Monday.

If you’re ready to stop overthinking and finally take that first step, I’d love to help you get there.

Join me here →

FAQs

How do I start losing a lot of weight?

Start by focusing on small, consistent habits like regular workouts and balanced meals. You don’t need to change everything at once. The key is building momentum over time.

How long does it take to lose 20kg?

This varies for everyone, but sustainable weight loss usually happens over months, not weeks. The focus should be on consistency and habits you can maintain long-term.

What is the best weight loss plan for beginners?

The best plan is one you can stick to. Look for something simple, structured, and realistic, with workouts and meals that fit into your lifestyle like our 8 Week Challenge.

JOIN THE CHALLENGE

Quick Recap

If your goal feels too big right now, come back to this:

  • Focus on this week, not the whole journey
  • Keep it simple
  • Build momentum over time
  • Let go of all-or-nothing thinking
  • Follow a plan

That’s how you turn a big weight loss goal into something achievable.

You’ve got this. Let’s make it happen.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.

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