How to Lose 20 Pounds on Long Island (Without Crazy Diets or Hours at the Gym)

If you’re on Long Island and feel like you’ve tried everything to lose weight—cutting carbs, skipping meals, running yourself into the ground—but still can’t seem to drop those stubborn 20 pounds… you’re not alone.

At AB Fitness Personal Training, we’ve helped thousands of Long Islanders shed body fat, build strength, and feel like themselves again—without starvation, hours of cardio, or fad diets.

Whether you’re in East Meadow, Massapequa, Oyster Bay, or any of the nearby towns like Wantagh, Bellmore, Merrick, Levittown, or Seaford, this guide will give you the exact roadmap we’ve used to help our clients lose 20+ pounds the right way—and keep it off for good.

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Why 20 Pounds Feels So Hard to Lose

If you’re carrying around an extra 20 pounds, chances are:

• You feel low on energy throughout the day

• Your clothes are tighter than they used to be

• You avoid mirrors or taking photos

• You feel frustrated trying to balance everything—work, kids, and taking care of yourself

It’s not your fault. Most fitness advice out there isn’t made for busy adults over 40. It’s made for 20-year-old influencers who live in the gym and eat boiled chicken.

At AB Fitness, we work with real people. Working moms. Busy professionals. Retirees. People with back pain, bad knees, and no time to waste. People just like you.

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The Truth: You Don’t Need More Willpower. You Need a System.

The reason most people fail to lose weight isn’t because they aren’t trying hard enough.

It’s because they’re trying to follow generic plans that don’t fit their life.

We help our clients create simple, repeatable habits built around real food, safe strength training, and expert accountability. This is how you win.

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The 5-Step Plan to Lose 20 Pounds (Long Island Style)

Here’s the proven method we use at AB Fitness:

1. Strength Training 2–3x Per Week

Lifting weights builds muscle… and muscle is your metabolism. It helps you burn more calories at rest and gives your body shape, tone, and energy.

Our 30-minute sessions are designed to work around injuries, boost strength, and ignite fat loss without burning you out.

Still not sure if strength training is right for you? Check out our article:
🔗 https://www.abfitnesstrainer.com/articles/how-to-tone-up

2. Eat Enough Protein (and Fiber)

Your meals should be built around lean protein like chicken, turkey, fish, Greek yogurt, eggs, and whey protein.

Add high-fiber carbs like:

• Oats

• Berries

• Sweet potatoes

• Lentils

• Quinoa

Not only does this keep you full—it also helps regulate blood sugar and reduce cravings.

Want to learn more about high-fiber foods that help with fat loss?
🔗 https://www.abfitnesstrainer.com/articles/high-fiber-foods

3. Stay in a Caloric Deficit (Without Starving)

You don’t need to eat like a bird.

We coach our clients to:

• Eat 3–4 balanced meals per day

• Fill their plate with protein and produce

• Use tools like food logs or portion control

And no, you don’t need to cut out carbs or eat salad all day.

4. Walk 8–10K Steps Per Day

You don’t need to run. Just move more.

Walking burns calories, boosts digestion, helps regulate hunger, and relieves stress.

We recommend walking before or after dinner—especially if you’re commuting around Long Island.

5. Stay Consistent for 8–12 Weeks

Fat loss takes time. Not forever, but it’s not magic either.

If you follow this plan for 8–12 weeks, you will be down 15–20+ pounds… especially if you train with us and follow our system.

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Real Client Results

💬 Melissa D., 47, Nurse from Wantagh
“I had tried every diet under the sun. After just 3 months at AB Fitness, I dropped 22 pounds and gained back my confidence. It’s the only thing that’s worked.”

💬 Tom P., 52, Accountant from Levittown
“I never thought 30-minute workouts could do this much. I’ve lost 18 pounds and I feel stronger than I did in my 30s.”

💬 Sara L., 43, Teacher from Bellmore
“I used to dread working out. Now I look forward to it. The coaches at AB Fitness know how to push you without hurting you. And the food advice is actually doable.”

You can read more results here:
🔗 https://www.abfitnesstrainer.com/results

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Why Our Method Works (When Other Diets Fail)

Most programs focus on cutting calories fast and doing endless cardio.

That works short-term, but it:

• Kills your metabolism

• Burns away muscle

• Leads to binge eating

Our method focuses on building strength, fueling your body, and sustaining the results.

This is why our clients keep the weight off and look and feel younger than they have in years.

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What About Accountability?

That’s the missing piece.

You don’t need another app or YouTube video.

You need a coach who:

• Knows your name

• Understands your body

• Helps you stay on track even when life gets hectic

Our expert coaches are all nationally certified, CPR/AED trained, and go through a 12-week onboarding with our founder (who has over 20 years experience helping adults over 40 get in shape).

We run continuing education workshops every month and meet weekly as a team to review your progress and adjust your plan as needed.

When you walk into AB Fitness, you’re not just getting a trainer—you’re getting a partner in your transformation.

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The First Step Is the Easiest

Want to lose 20 pounds and feel like yourself again?

The first step is to book a private tour at the studio closest to you.

During the tour, you’ll:

• Meet a coach

• Talk about your goals, injuries, and schedule

• Learn how the program works

• Leave with a clear next step (with no pressure)

📍 East Meadow – 514A East Meadow Ave
📍 Massapequa – 4150C Merrick Rd
📍 Oyster Bay – 5 Shore Ave

📞 Call/Text: 516-303-9157
📅 Book Your Tour: www.abfitnesstrainer.com/tour

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Final Word: You’re Not Too Old and It’s Not Too Late

Losing 20 pounds isn’t just about looking better in your clothes. It’s about:

• Having the energy to play with your kids or grandkids

• Reducing medications

• Feeling strong and in control again

If you’ve been driving past our studios thinking “I need to do something,” this is your sign.

Let’s lose the 20 pounds… and gain your strength, confidence, and energy back.

Still unsure?
🎥 Watch this quick video from our owner:
https://www.instagram.com/reel/DHwCim3PKHd/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==