1. Stop Snacking
Snacking is the number one saboteur of weight loss. Period. Why? Because people just end up eating way too many calories when they’re constantly popping snacks into their mouths. The other problem is that most “snacks” are based on refined sugar — very calorie dense and not very satisfying. When’s the last time you felt full after eating that fun sized bag of candy? Mindless snacking is absolutely pointless and totally destructive to weight loss. Don’t do it.
2. Don’t Drink Liquid Calories
If snacking is the number one weight loss saboteur, then liquid calories are a close second. They pose the exact same problem: It’s just too easy to consume way too many calories when you’re guzzling down sugary drinks that don’t satiate you at all.
This includes sports drinks. Gatorade isn’t inherently bad, but the fact is that the vast majority of people do not need sports drinks. Unless you’re actually depleting your glycogen stores with more than 60 consecutive minutes of hard training, sports drinks of any kind are just not necessary.
3. Limit Yourself to 3 Meals a Day Max
This relates to tip number 1. If you eat 3 meals per day or less, it’s much harder to accidentally overeat. There’s a popular myth that one needs to eat every two hours to keep the metabolism roaring at full speed. Understand: That is completely false and unsubstantiated by science.
4. Eat Slowly and Stop When You’re Approximately 80% Full
Most people simply need to eat less food to lose weight, and that means not stuffing your gullet to the brim. Slow down, and stop eating when you’re 80% full, or satisfied. I firmly believe if everyone in America took just these 4 initial tips to heart, the vast majority of overweight people could lose what they need to.
5. Eat More Protein
For the most part, what you eat matters very little if calories are controlled for. The one exception is protein. Protein does three key things that can help with weight loss:
It keeps you fuller for longer
It’s metabolized less efficiently than either carbs or fat, meaning you can get away with eating more of it
It helps preserve lean muscle mass, thus helping a greater portion of weight loss come from body fat stores.
Science shows that these benefits cap out at around .8g protein per lb of body weight per day. I recommend trying to hit that daily mark as often as you can.
Eat More High Volume Foods
There’s something that’s unavoidable: Hunger always wins. It doesn’t matter if your dietary strategy is perfect on paper — if hunger becomes too ravenous, everyone will eventually cave to it. The solution? Focus on foods that are higher volume and keep you fuller for longer. High volume foods are usually healthier choices in general, too:
- fibrous green vegetables
- lean protein
- low fat dairy
- low sugar fruit
- potatoes, and other roots and tubers
7. Reduce Refined Sugar Intake
Eating refined sugar to excess is literally doing the opposite of tip number 6, and will likely lead to eating too many calories. As Brad Pilon says, the reason carbs make us fat is because they are awesome and thus easy to overeat
. Most people would benefit immensely by reducing refined sugar intake. A little here and there is permissible, but not too much.
8. Lift Weights
Lets get real: People don’t really care about actually losing weight, they are about lookinglike they’ve lost weight. One of the best ways to look leaner than you actually are is to put on some muscle. Besides, initial strength training positively correlates with virtually every health marker in existence. Initial strength training doesn’t take much time either, maybe two or three 30-45 minute sessions a week.
or something similar is a good basic program to start with.
9. Use Caffeine
It’s the developed world’s drug of choice, and is also one of the few supplements that isn’t snake oil. Caffeine won’t raise your metabolic output to any notable degree, except within it’s initial week or so of use, but what it can do is suppress appetite. It also can increase your physiological and mental capacity.
for a full breakdown of what the available scientific research says about regular caffeine use.
10. Have a Preset Cheat Meal Plan
Do not fool yourself into thinking you’re going to become a monk when you start dieting, and you certainly don’t need to be one in order to succeed. Restaurant meals, family dinners, and occasional parties can absolutely fit into an effective weight loss plan. The real danger is not having a plan in advance for how you’ll approach these events, which is what leads to people giving up entirely and binging.
It doesn’t really matter what your cheat plan is, as long as you’re consistent with it. That way, if your weight loss stalls, you can make a meaningful adjustment to your strategy. I recommend the following to start with:
- One cheat day/meal per week.
- Relax, but be sensible: Eat mostly the same kinds of foods you normally eat, swap out beer and mixed drinks for spirits, ect.
- Eat until your nice and full, but not absolutely stuffed.
There are no easy tricks to lose weight. But as a late middle aged guy who has gone from 18% body fat to 9% body fat, I can tell you what worked for me. And as with everything, what worked for me may not be good for you. If you want to fast but are hypoglycemic, think again. Check with a doctor if your health is anything but robust.
Number one. It’s not weight, it’s fat. Ditch the scale, at least for a while, and take measurements instead. Way more important.
Number two. Healthy eating, not exercise, is the key. You can’t outrun your mouth, you can’t out-exercise a bad diet. Muscle is made in the gym, but fat is lost in (or out!) of the kitchen.
Number three. TRY intermittent fasting. By intermittent fasting I mean eat NOTHING (but drink water, coffee or any calorie free beverage) for 18–24 hours. Here’s why.
- It restricts calories without slowing your metabolism,
- It is dead simple to stick to (do it once or twice a week) and
- It dramatically improves your insulin sensitivity, leading to . . .LESS FAT.
The best diet is the one you stay on, but different ways of dieting do different things. Long term calorie restriction — just trying to eat less every day (a) is very hard to maintain and (b) ultimately (long long term) will slow your metabolism, making it harder to lose fat. So you need a diet that you can stay on and that doesn’t slow your metabolism. Hence, fasting once or twice a week. The metabolic effects — increased insulin sensitivity, grehlin moderation, HGH secretion — are great benefits too.
Number four. Do strength training to help retain (and build) lean mass (that is, MUSCLE). When you restrict your calories, even with intermittent fasting, you will tend to lose lean mass along with everything else. I kept up cardio — steady state cardio, and high intensity interval training — but I only was in the gym 5 days a week and never for more than 45 minutes. I did cardio NOT to burn calories, but because conditioning is important to my hobbies.
Number five. Stay with it. My experience has been that fasting seems “impossible” at first, but it’s actually easy after you’ve done it a few times. Hunger passes. If you fail, try again. Focus only on the short window of non-eating that’s in front of you. And losing fat takes time. Don’t expect miracles over night, and do expect it to get harder to lose fat the less of it there is on your body!
With what diet can I lose a lot of weight fast?
Quick weight loss is generally not a good idea, especially from a health standpoint. Not that is bad to lose weight fast, but the Dieting approach recommended to do so.
To quickly lose weight you need to Crush Diet, and as a coach who put the health of my clients as a top priority, I don’t recommend it very often.
However, there are some cases where it is vital for some people to lose a lot of weight, and they need to do it fast. So let me share with you some tips on the best way to do that.
Weight versus fat: they are not the same thing
Every tissue in your body (including muscle, bodyfat, your heart, liver, spleen, kidneys, bones,etc.) weighs a given amount. Your total Bodyweight is comprised of the weight of every one of those tissues.
Your fat mass, on the other hand, is the percentage of your weight that is bodyfat. By dividing the total amount of fat into the total bodyweight, you can determine a bodyfat percentage which represents the percentage of your total weight in fat.
So Weight loss is not the same as fat loss, and if you are interested in looking lean and chiseled like a fitness model you may want to lose only bodyfat.
Why is this important? well, without a proper knowledge about your current bodyfat percentage, it is hard to monitor progress because the scale won’t tell you if you are losing a lb of fat, muscle or just water. So it is always a good idea to get an estimation of your current bodyfat percentage.
To get a rough approximation, you can use those images as a reference:
-Men Bodyfat levels:
-Woman bodyfat levels:
Now, let’s move to the real stuff and discover how to set up a diet that will help you lose bodyweight real fast.
How to Lose Weight Fast
The rate of weight loss is linked directly to the calorie deficit created within one Diet. a calorie deficit means that you burn more calories than you consume, so your body will use its stores of energy to compensate for the lack of food.
A lb of bodyfat is about 3500 calories, so to burn 2 lb of fat in a week, you need to create 7000 calories per week. which is a very good amount.
Also, on Diets such as the low carb or keto diet, it is not unheard of to lose 7 or 10 lbs in the first week, but most of those will be water weight.
In our example, we will use a Diet variation that is even more extreme than Low carbs and Keto diet. This diet is somewhat a variation of the famous PSMF or the protein sparing modified diet.
The premise of this diet is to consume only high amounts of protein and 0 or very low calories veggies( Cabbage, cauliflower, cucumber, etc) without any carb or fat sources, we will also add a few supplements to ensure proper health during the process.
With this diet, you can expect to lose a ton of weight, very fast and that is down to two reasons:
1-Very low calories: You will be easily creating a 2000 calorie deficit every day without the need of excessive amounts of exercise, which mean you will lose about 4 lbs of pure fat per week without factoring in the water loss. Also with this diet you won’t need but a couple of weight training sessions to favor lean mass retention
2-Protein is a strong diuretic: High protein diets will flash water from beneath the skin like no other diet, so if you are someone who holds to a lot of water weight, then this diet is perfect for you.
Now to the most important part, how to set up your diet plan
- Inactive people:
1–1.25 gram of protein per lb of lean bodyweight
- People doing aerobic only exercises:
1.25–1.5 gram of protein per lb of lean bodyweight
- Weight training individuals:
1.5–2 grams of protein per lb of lean bodyweight
Note: your lean bodyweight is your bodyweight minus your fat weight.
So if you have 150 pounds of LBM and doing weight training, you will
need 150 * 1.5-2 = 225-300 grams of protein per day. This will come to a total caloric intake of 900–1200 calories per day.
Best Protein Sources For this diet:
Since we want to consume minimal amounts of fat, it is very important to stick to lean protein sources like:
-Chicken and Turkey breasts
-low-fat Fish( Tuna, lobster, crab)
Essential Supplements and Veggies:
Since we will not be taking any fat sources during this Diet, it is essential to consume a Fish oil supplement. This is a must, please don’t start this diet without a proper fish oil supplement because your hormones will go out of whack. If you can’t afford a fish oil supplement, take at least one tablespoon of flaxseed oil per day.
For vegetables, eat unlimited amounts of green low calories veggies like cabbage, cucumber, spinach, and cauliflower. they will support you with a lot of micronutrients and vitamins while keeping you full. Whenever you feel hungry, you at least have something to chew on.
How Long To Stay on This Diet:
The metabolic slowdown is inevitable on any diet, and it is especially important during this diet. Because you will be losing a lot of weight very fast, your metabolism will slow down rapidly. Also, some other variables like gender and genetics play a rule here but this is not a biology lesson so we won’t explain them.
The most important thing is, depending on your bodyfatness, you need to take some form of diet break or a refeed day.
Note: a diet break means eating at maintenance level while refeed days meaning eating at a calorie surplus of at least 20%.
Also, on both diet breaks and refeed days, it is very important to stick to healthier food choices instead of binge eating junk food.
The frequency of diet breaks and refeed days depend primarily on your current bodyfat level:
Category 1: 13–18% bodyfat
A refeed day is recommended every 14 days, and a full diet break of at least two weeks is recommended every 6 weeks.
Category 2: 18–23% bodyfat
1 free meal is allowed every week, and a full diet break of 1 week is recommended every 8 weeks.
Category 3: Over 23% Bodyfat
2 free meals are allowed every week, and a full diet break of 2 weeks is recommended every 12-16 weeks.
A Note On Exercise
Since we are already creating a massive caloric deficit, adding additional exercise might be too much on our bodies and may lead to an excessive production of cortisol. So, i recommend limiting the exercise during this plan two 3 full body workouts, or 3 30–40 min sessions of low-intensity cardio if you are a cardio fan. Am not.