If you want to lose weight fast you need to follow a proven plan. Sure, you could find millions of (useless) weight loss tips all over the internet, but those will just leave you feeling frustrated, confused, and (usually) more overweight and unhealthy.
Losing weight is hard enough.
Losing weight FAST is twice as hard.
Actually, losing weight or losing weight fast is EASIER than keeping it off, which I’ll explain later in this article.
First, I’m going to give you a step-by-step plan to lose weight insanely fast, then I’m going to provide you with some guidance on how to keep it off.
To me, keeping it off is just as important as losing it.
Sure, you might want to lose 10 pounds in 7 days for a vacation or wedding, but why wouldn’t you want to lose 10 pounds in 7 days, then 20 pounds in 30 days and keep it off for life?
You can lose weight fast AND keep it off with the right plan.
AND, you’re going to improve your confidence/self-esteem, upgrade your health, and transform your mindset.
Sound too good to be true?
I’ve helped over 25,000 people lose unwanted fat in the last 10+ years as a Holistic Nutritionist and Certified Nutrition Specialist and I’m going to give you the exact plan I’ve used to help:
- Debra lose 56 pounds in 6 months
- Jacquelyn lose 18 pounds in 30 pounds
- Jennifer lose 10 pounds in 7 days
- And thousands more…
Let’s start with the most important steps to lose weight fast. While these may seem like “tips” they are really HABITS disguised as tips.
Change your habits and you’ll change your life.
Step 1: Assess Where You Are and Decide Where You Want To Be
I know, this might not be what you’re looking for in a “lose weight fast” article.
But, before you click that back button let me tell you why this is the most important step to losing weight, losing weight fast, and losing 10 pounds in 1 week.
If you aren’t honest about where you are in your health and weight loss goals, then it’s going to be harder to lose weight.
Just like Mom always said “honesty is the best policy.” That goes for your health and weight loss goals.
If you know you aren’t disciplined at night, then come up with a SPECIFIC plan for you to overcome this.
Find an accountability partner, avoid a trigger, join a group that meets at night to distract you, etc…
There’s always a way to overcome your triggers, excuses, justifications, etc…
We just have to want to…and be honest about it.
Once you’ve done a mental, emotional, and psychological inventory, we can start the process of healthy (and fast) weight loss.
These are things often overlooked in weight loss programs and we wonder why most people can’t stick to diet programs.
Now it’s a matter of healing the body, detoxing, reducing inflammation, and starting the right habits.
Step 2: Get Rid Of Inflammation
Inflammation is a HUGE reason you are struggling to lose weight. Even if you’re on the best diet (like Keto), if you don’t address your inflammation, you won’t see the results you’re hoping for.
Inflammation comes in many forms:
- digestive issues
- hormone imbalances
- toxin buildup
- water retention
HOW DO I KNOW IF I AM INFLAMED?
Inflammation happens every time your immune system has to fend off irritants or stressors that come into the body.
- Bad bacteria in our food and water
- Environmental toxins (pesticides, PCBs, and dioxins)
- Non-food based allergens (dust mites, pollen, dander, cedar, etc…)
- Processed/inflammatory foods (sugars, trans fat, additives, preservatives, GMOs, etc…
- Stress, lack of sleep, hormonal imbalance, blood sugar instabilities, etc…
The odds are pretty high if you’re living in modern society, you endure daily triggers that cause inflammation.
Whether you are aware of it or not, your body is reacting.
Review the list below to determine if you are inflamed:
- Do you have food allergies, or do you feel poorly after eating (sluggish, headaches, congestion, brain fog, sleepy)?
- Are you exposed to pesticides, toxic chemicals, heavy metals?
- Do you have a history of chronic infections such as canker sores, cold sores, sinus infections, flus, and colds?
- Do you have allergies, mucus, and phlegm?
- Do you suffer from arthritis or painful joints?
- Do you have stress in your life? Emotional, mental, psychological, etc…
- Do you drink more than 3-4 alcoholic drinks per week?
- Do you have diabetes, insulin resistance, or blood sugar issues?
- Are you overweight, obese, or have a BMI over 26?
- Do you have digestive issues like colitis, IBS, constipation, diarrhea, or Leaky Gut Syndrome?
- Do you have skin issues (dermatitis, eczema, psoriasis, acne, etc…)?
- Do you exercise less than 2 hours per week?
- Do you do long bouts of cardio type exercise more than 2 times per week lasting more than 30 minutes?
- Do you feel sluggish, unmotivated, overweight, and just plain unhappy about health?
If you answered YES to 3 or more of the questions above, the odds are pretty high you are suffering from inflammation.
Food Quality > Food Quantity
I always say, instead of suppressing your appetite, SATISFY your appetite. Too many people trying to lose weight are focusing on points, calories, and the scale.
This obviously isn’t working, because if it was, I wouldn’t have to write this article.
100% of the clients who needed to lose over 50 pounds and who weighed 200 pounds or more had hormonal problems that prevented them from losing weight or burning fat.
High cortisol, excess estrogen, low growth hormone, low thyroid, low testosterone, insulin resistance, and many others are likely making weight loss impossible.
The solution? Focus on NOURISHING your body with high quality foods, macronutrients, and hormone-healing meals.
Step 3: START THE PROCESS OF GETTING INTO KETOSIS
Why have millions of people started talking about keto? Because of KETOSIS.
Ketosis is the state of burning fat (i.e ketones) for fuel and in order to get into the Holy Grail of Ketosis you need to get rid of glucose and glycogen.
In order to successfully do that, you have to go what I call a “carb detox.”
The most important part of fast (and healthy) weight loss is the part many people miss.
Your body needs a carbohydrate detox. In fact, your body (and hormones) are BEGGING for it…
When the majority of people try to lose weight, they start by counting their calories and eating LESS.
As discussed above, this “slow and steady” approach to weight loss reduces long-term success and is extremely difficult to do when your initial motivation runs out.
That’s why a carb detox is the best and healthiest place to start.
A carb detox (i.e a short ketogenic diet) will naturally cleanse your body, forcing it to get rid of excess water, inflammation, and kickstart natural hormone balance.
A good carb detox will usually result in a 4-7 pound weight drop in the first 7 days.
This also will help to reset your insulin levels and help your body become more sensitive to carbohydrates when you reintroduce them back into your diet.
You will notice that you will probably feel “off” for the first few days. This is a natural part of the carbohydrate detox process.
During a keto diet, this is commonly known as the “keto flu” but, don’t worry it only lasts for 1-3 days.
Get Into Ketosis FAST
To get a ketogenic state quickly, possibly within 24 hours, you’ll want your main source of fuel to be smart dietary fats. These healthy fats can be found in whole foods such as eggs and avocado.
The best way to get into ketosis is to minimize carbs and consume adequate protein.
Theoretically, excess protein can be converted into glycogen (a process called gluconeogenesis) so you don’t want to go overboard.
If excessive amounts of protein are consumed, it’s possible that your body can use it for fuel instead of ketones.
Protein such as beef, chicken, turkey, etc., can raise insulin levels, which prevents ketosis from kicking in.
Step 4: ELIMINATE AND ADD YOUR WAY TO FAST WEIGHT LOSS
- set your goals and decided to be disciplined and committed to changing your life and transforming your body
- started reducing your inflammation, eliminating toxins, and balancing your hormones
- begun the process of getting into fat-burning ketosis
Now, your next step is to develop some structure for your lifestyle ketogenic diet program.
This is as simple as eliminating the bad and adding the good.
What Foods Are Off-Limits on a Keto Diet?
❌ Grains: Any type of whole grain or grain-based product (pasta, bread, cereal, rice, etc.)
❌ Fruit: All fruit (a few blackberries or strawberries are the exception if you’re not at your total carb percentage for the day since they’re lower in sugar)
❌ Root veggies: Potatoes, sweet potatoes, parsnips, yams, carrots
❌ Beans and legumes: Lentils, garbanzo beans, peanuts, peas, kidney beans, navy beans
❌ Unhealthy fats: The keto diet encourages healthy fats, not unhealthy fats like those found in refined vegetable oils, such as canola, soybean, sunflower and peanut oil
❌ Processed foods: Avoid anything in a package or box, because it will most likely contain either a grain, sugar alcohols such as xylitol, refined sugar or all of the above
❌ Condiments: Conventional salad dressings, ketchup and sauces are generally high in carbs
❌ Alcohol: Since alcohol is a carbohydrate, even one glass of wine or a beer can throw you out of ketosis
SO…WHAT CAN YOU EAT ON THE KETO DIET? THE ANSWER IS: PLENTY!
✅ Meat: Beef, elk, bison, bacon, ham
✅ Fatty fish: Wild salmon, halibut, sardines, mackerel
✅ Poultry: Chicken, organic eggs
✅ Nuts and seeds: Almonds, walnuts, macadamia nuts, cashews, flaxseeds, pumpkin, chia seeds
✅ Healthy fats: Avocado, coconut oil, extra virgin olive oil, avocado oil
✅ Low carb vegetables: Leafy greens, onions, tomatoes, peppers, broccoli, asparagus
✅ Condiments: Herbs and spices such as turmeric, black pepper, basil, mint, parsley, cilantro, mustard seed
The easiest way to get started on a keto diet is to stock your kitchen with keto-friendly foods, and get rid of any foods that may tempt you into deviating from your keto meal plan.
THE 3-WEEK KETOGENIC DIET HELPED CRYSTAL AND DEBRA LOSE 7 POUNDS IN ONE WEEK AND THEY KEPT IT OFF…DISCOVER HOW!
BONUS Step 5: START YOUR WEIGHT LOSS JOURNEY WITH A PROVEN SCIENCE-BASED PLAN
If this article hit home for you, The 3-Week Ketogenic Diet really is the best place to start your weight loss journey.
My clients lose an average of 10-21 pounds in 21 days and absolutely love the program! But even better than the weight loss is the feedback we get from our clients about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.
I have over 2,000 clients in our private support group going through the Ketogenic Diet together, and every day they are sharing experiences, results, motivation, and lots of recipes!
If you need to lose 50 pounds or more and ready to make a HUGE and PERMANENT change in your life, this is the ONLY place you should start. The program was designed in a way that it can be completed in multiple rounds if you have more weight to lose.
The strategies that I teach will help you make the necessary changes in your diet, fitness, and lifestyle and more importantly, help you maintain an enjoyable, sustainable, and flexible way of eating.
Leave a comment below if you enjoyed this article on how to lose weight if you weigh 200 lbs or more or if have any questions!
Why Some People Find It Simple To Lose Weight Fast
Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?
What are THEY doing that you aren’t?
I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.
It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.
When I launched the 3-Week Ketogenic Diet 1 year ago, I never thought over 6,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.
The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.