Losing weight is probably at the top of your list of “things to do.”
Funny thing about wanting to lose weight is you usually want to lose weight fast, right?
“Lose weight fast” is one of the most popular searches on Google and Pinterest.
The supplement and magic weight loss pill industry is a TRILLION dollar industry.
But what does it REALLY take to lose weight quickly AND do it in a healthy way?
Unfortunately, when most people think or write down their weight loss goals, healthy is rarely written along side it.
I want to show you how you can lose weight fast and do it in a health focused way.
My motto is get healthy to lose weight, not lose weight to get healthy.
6 Mindset and Motivation Hacks To Help You Lose Weight
First things first, just like you can’t out exercise a bad diet, you can’t out diet a bad mindset.
Think of mindset as the “elephant in the room” when it comes to your weight loss. No one wants to think or talk about it until it’s too late.
By the way, it’s NEVER too late to start working on your mindset.
In fact, let’s start this “lose weight fast” post with a few mindset hacks:
1.) Losing A Significant Amount Of Weight Is A Full-Time Commitment
You can’t be all about your weight loss goals Monday to Friday and take the weekends off. You also have to realize that losing large amounts of weight takes time and patience.
Real life is not the Biggest Loser: Healthy weight loss ranges from 0.5lbs-3lbs per week.
More than that is not sustainable and often results in relapse later on (just look up the stats on how many Biggest Loser contestants gain the weight back within a year of the show!). Dedication and consistency are the name of the game!
2.) Focus on Progress Not Perfection
As you probably know by now, major weight loss takes time, so there will never be a chunk of time long enough where you won’t have to make some hard sacrifices.
Holidays, birthdays, vacations, dinners or nights out with friends – all of these things will come up while you are making your lifestyle changes. You will have to make sacrifices, and it will be hard. Remember your goals, communicate those goals with your friends and family.
You can do it!
3.) Be OK With Making Mistakes
I just want to remind you that “mistakes are proof you are trying.” Most of the questions I receive throughout the week have a common themes:
• eating something you shouldn’t have
• missing workouts
• not eating enough
• eating too many “bad” carbs
In other words, the majority of questions or problems you have when it comes to transforming your body are about the mistakes you made. Mistakes are part of the imperfect journey of weight loss, fitness, and flexible eating.
Just like you would tell your child that mistakes are OK and you should learn from them. Start giving yourself the same advice.
Don’t dwell on your past mistakes. Don’t regret your choice to skip a workout. Accept them and CHOOSE to make a different (better?) choice next time.
It’s pretty simple when you realize YOU get to choose your action and you get to choose how to respond to that choice/action/decision. It’s not an easy job taking responsibility for your mistakes, choosing to learn from them, and then focusing on how you’re going to make a better choice next time.
It’s not easy, BUT it’s worth it, in the end, right?
4.) Eat Right, Exercise, And Transform Because You LOVE Your Body, Not Because You Hate It
If you are exercising and dieting because you hate your body, that’s a negative place to start and will result in a negative outcome. You should be building a healthier lifestyle because you love your body and want to do what’s best for it.
Be sure to set goals that aren’t tied to the scale or a clothing size: Real, tangible goals like running a 5k or finally taking those dance lessons you’ve always wanted to are much more motivating and fulfilling than a number on a scale or a waist circumference.
Not that it’s not OK to have “I want to fit in m favorite dress” type goals, it will just serve you better in the long-term when you focus on a bigger WHY.
The most important thing when trying to lose large amounts of weight is to start small and make one change at a time. Trying to make several changes all at once is overwhelming and you will most likely fall off the bandwagon early on. Adding a new healthy habit every week or two that you know you will succeed at is motivating and will make future changes easier and more natural.
5.) Forget About Calories, Points, and Scales
You must remember that not all calories are created equal. Five-hundred McD’s calories does not equal five-hundred whole food calories. Your body NEEDS– actually most of your bodies are CRAVING–real food nutrients, minerals, and antioxidants.
If you don’t supply your body with real food nutrients, it will keep asking for more, and hold on for (literally) dear life to whatever food you consume.
You think if you are eating 1,250 calories of crappy food your body is going to “help” you lose weight? No way, it ain’t gonna happen.
The reality is you need to be eating closer to 2,000 calories of AWESOME food every day, sometimes even MORE on days that require more metabolic function (excess stress, workout days, etc..)
More and more women are going on calorie RESTRICTIVE diets, and guess what is happening to more and more women just like YOU? Ya’ll are GAINING more weight!
You might lose some initially, but then it comes back with a vengeance. I have the solution for you, your weight loss and food troubles, that doesn’t involve calorie counting, obsessing about points, or checking the scale every morning (although you’ll want to because the weight will be flying off).
6.) Follow A Proven Health-Focused System
Alright, I must confess before I give you my formula for losing weight. I’m biased on my program, because they are focused on 3 things: HEALTH, metabolism, and hormones.
To me, if a program focuses on anything other than those 3 main things, you’re doomed.
The most frustrating part of working with over 25,000 people is, I’ve found most people are trying to lose weight to get healthy, when they should be focusing on getting healthy to lose weight.
That’s how I’m going to help you start a ketogenic, metabolism-focused lifestyle.
The 8-Step Plan To Lose Weight Fast
Step 1. Go BIG With Your Weight Loss Efforts
The bad news? Most people think it’s not healthy to lose weight quickly
The truth? It’s not the fact that you lose weight fast that is unhealthy, it’s HOW you go about it.
The great news? A ketogenic diet can help you lose weight quickly and in a healthy way.
According to the latest science, militant diets win out vs. standard diets. Those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.
Therefore, losing weight fast will better impact you in both the short-term and the long-term. The most effective thing you can do is actually a cold turkey approach.
If you know anything about my philosophy on health and weight loss, you’ll know I HATE the short-term diets, so for me to say this is saying a lot about the importance of losing weight FAST.
Dropping weight fast will motivate you to keep going. Keep making better eating choices. Keep choosing the workout over the couch.
You NEED a win right away if you have a lot of weight to lose and I want to help you have a FAST weight loss win.
Step 2. Heal Your Digestive System, Detox Your Liver, and Boost Your Thyroid
Optimal digestion and assimilation of food and nutrients is vital for healthy weight loss. The hormones of the digestive tract are responsible for appetite control, food digestion, nutrient absorption, and toxin removal.
Your digestive system is strongly related to your nervous system, which influence your endocrine system (hormones). If you treat your stomach like a garbage disposal for low-quality foods, your hormones will repay you with weight gain.
Overconsumption of inflammatory foods can lead to leaky guy syndrome, IBS, chronic diarrhea, ulcerative colitis, and more food intolerances. An inflamed “gut” makes it nearly impossible to have a flat stomach or engage the muscles consisting of your “core.”
Optimal health and weight loss are not possible without a healthy liver. The liver is the major detoxification organ and also filters most hormones. It is responsible for 75% of T3 conversion (thyroid hormone) and provides energy in the form of glycogen. It also filters excess estrogen.
When the liver is overburdened by excess stress hormones, alcohol, processed foods, artificial sweeteners, HFCS/sugar, and an overall poor quality diet, the 2 phases of detoxification are inhibited.
The thyroid gland produces three hormones: Thyroxine (T4), Triiodothyronine (T3) and Calcitonin. T4 and T3 are what most people think of as “thyroid hormones.” These hormones play a significant role in your metabolism and in energy regulation in the body. Thyroid hormones act on almost every kind of cell in your body to increase cellular activity or metabolism. If there is too much or too little thyroid hormone, the metabolism of your entire body is impacted.
Because the thyroid hormones T3 and T4 control cellular metabolism throughout the body, when there is not enough of them for any reason, this metabolic function slows and becomes impaired.
Since the thyroid gland regulates metabolism, there is a strong correlation between thyroid disease and weight. Weight gain is more severe in people with hypothyroidism due to an excess accumulation of salt and water; weight loss is common in people who have hyperthyroidism.
Learn How The 3-Week Ketogenic Diet Eliminates Gut Inflammation, Detoxes Your Liver, and Resets Your Thyroid
Step 3. Focus On Food Quality Not 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.
Have access to the healthiest, balanced, ketogenic meals on the planet with The 3-Week Ketogenic Diet
Counting calories is not only awful, it usually doesn’t work. And if it does, the weight always comes back. Most of the time, even more stubborn than ever before.
Step 4. Limit Carbs and Fat…But Not In The You Think
The first step behind fast weight loss that lasts is to get rid of inflammatory foods.
The top inflammatory foods are specific carbs and fats, like sugars, hfcs, refined vegetable oils, trans-fats, some starches, processed flours, gluten, GMO corn, etc…
Inflammatory, poor-quality foods is the number one cause of weight gain.
If you didn’t know yet, the most important fat storage hormone is insulin, so it stands to reason you’re number one priority when losing weight is to balance and regulate insulin.
Insulin is a fat storing hormone. And the easiest way to increase your insulin levels is to eat more carbohydrates. The easiest way to lower insulin levels is to eat fewer carbohydrates. (See study here)
Some carbs stimulate insulin the most and some fats block the use of glucose (our primary fuel source) in the cells.
By lowering insulin levels, it’s not uncommon for you to lose 4-9 pounds in the first week on a low glycemic carb, low unsaturated fat, high protein diet.
If you want effortless fat loss, limit inflammatory carbs and fats.
Removing sugar, HFCS, processed flours, gluten, canola/soybean/safflower/corn/peanut oils, and trans fat from your diet will help lower insulin, improve cellular energy production, reduce your appetite, and “force” your body to release body fat without starving yourself.
Step 5. Increase Your Protein, Fat, Fruits, and Vegetables
Protein increases satiety (fullness), stabilized blood sugar levels, and is necessary for building metabolically active tissue (muscle.)
High-Quality Protein Sources:
- Meat: Grass-fed beef, organic chicken, lamb, turkey, etc…
- Seafood: Wild-caught salmon, shrimp, cod, haddock, tuna, etc…
- Eggs: Organic pastured eggs
- Dairy: Organic cheese
High-Quality Fruit Sources:
High-Quality Vegetable Sources
High-Quality Fat Sources
- Coconut Oil
- Olive Oil
- Grass-fed butter
If you’re thinking these fats are high in satuated fats and are “unhealthy”, then you’d only be half correct. While the fats listed above are high in saturated fats, studies prove saturated fats don’t raise your risk of heart disease at all.
The best fat to cook with is coconut oil or butter, since they are more stable and don’t oxidize, unlike refined vegetable oils, which oxidize immediately. The MCT fats in coconut oil have been shown to boost metabolism and protect your cells from free radical damage.
Eating 80-110 grams of protein every day is probably the most important “tip” I could give, since it will have the biggest impact on your ability to lose weight.
Protein is the most thermogenic of all nutrients and studies have shown by increases your metabolic rate by as much as 100 calories.
When it comes to losing weight, protein is the king of all macronutrients.
Start your meals with a high-quality organic protein, an anti-inflammatory fat, 2-3 servings of vegetables, and a fruit (for snack or dessert). Protein and fat help keep you full and balance your hormones and fruits and vegetables provide minerals and nutrients to stimulate fat-burning hormones and a fat-burning metabolism.
Step 6. Balance Your Macronutrients
Now that you have decided to plan your meals (good idea!), it’s about time you learn how to balance your meals for a fat-burning metabolism. Most people they just to through some protein and vegetables together and that’s all you need to lose weight.
While you probably lose weight on a protein/veggie diet, you’ll end up slowing down your metabolism AND you won’t last very long eating a boring, un-enjoyable diet.
You NEED carbs and fat to lose fat and boost your metabolism.
The trick lies in knowing which carbs and fats to include in your daily eating and which ones to exclude (most of the time) from your eating.
The best strategy for meal-balancing or macro-balancing I teach in my 3-Week Ketogenic Diet, begins with simplicity. When you keep your meals simple, you’re more likely to stick to it.
Most of the time I suggest a balanced approach to your macronutrients: carbs, proteins, and fats. However, if you’re starting from scratch I have my clients start with a Ketogenic Diet, with a focus on more fat, medium protein, and low-carb.
This form of macro-balancing stabilizes insulin and leptin, the two most important hormones for fat loss. The other thing the ketogenic diet does is switches your body from burning sugar to fat.
Step 7. Do 3-4 Metabolic Resistance Training Workouts Every Week
I’ve coached over 20,000 metabolic workout sessions and I made a living telling people to exercise, so this is going to be hard for me to admit, but you don’t HAVE to exercise to lose weight fast.
You can lift weights at any age and at any fitness level, but if it is not currently an option for you, try swimming, bodyweight exercises, and/or walking until you’re able to do some type of strength training.
The awesome underrated characteristic of metabolic workouts is their ability to burn a significant amount of calories DURING a workout. Most people discuss only the “after-burn” effect of these type of workouts, allowing long bouts of cardio workouts to swoop in and shout “I burn more calories during your workout.”
The best type of workouts focus on what happens while you are at rest, instead of what happens physiologically during your routine. However, if you look at the numbers, metabolic workouts can and often do burn just as many if not more than traditional cardio.
If you ask me, I’d much rather work out hard for 30 minutes, instead of spending an hour and half on a treadmill.
Limit the amount of cardio you do to lower cortisol levels. Lifting weights or performing “metabolic resistance training” 3-4 times per week is the fat-burning sweet spot.
Step 8. Start With The 24-Hour Ketogenic Reset
Click the image to download it for FREE:
Once you go through the first 24-hours you get an idea of what foods you’ll be eating and the overall meal structure you should strive for.
And a little extra…
10 More Lose Weight Fast Tips To Speed Fat Loss
1.) Avoid sugar and artificial sweeteners. Eating sugar has been shown to increase body fat, slow down metabolic rate, and increase insulin resistance and diabetes.
2.) Eat whole, unprocessed, “real” foods. When you consume high-quality foods, you’re less likely to overeat, crave sugar, and/or binge eat.
3.) Focus on healthy fat loss, not weight loss. Even though, I refer to losing weight throughout this article, what I really mean is losing fat. Most weight loss programs, help you lose weight…which could be water, muscle, your youth, your metabolism, etc…health-focused programs give you stratagies for getting healthy, balancing hormones, regualting blood sugar, and cleansing your body of built up toxins.
4.) Eat fat loss promoting foods/foods that boost your metabolism. Certain foods tend to promote fat loss by being easily digestible, detoxifying to the liver, and boostng thyroid function.
5.) Get 7-8 hours of good quality sleep. Lack of sleep is one of main causes of hormonal related weight gain. The ideal times for high-quality hormone balancing sleep is 10 p.m to 6 a.m.
6.) Avoid drinking too many calories. You already know that most peope are getting much of their added sugar from beverages, including soads, energy drinks, sweetened teas, and fruit juices. There are low-nutrient food choices that not only drive your weight up, but overload the liver, inflame digestion, and slow down your thyroid/metabolism. Drink water, tea, coffee with a pinch of organic sugar (if any) or honey and organic milk, coconut milk, or rice milk. Limit alcohol intake to 1 or 2 drinks per week. Learn to enjoy water again and try carbonated water to replace your sodas and diet sodas.
7.) Slow down your eating. Eating fast is directly correlated to having a slow metabolism. You’re food isn’t going anywhere. Slow down to speed up…your fat-burning metabolism.
8.) Spice up your foods. Healthy food doesn’t have to be bland and boring. 10 of my favorite healthy fat loss herbs and spices (aside from sea salt and pepper):
- Turmeric, found in curry, contains Curcumin which has been shown be a potent anti-inflammatory and effective at stimulating metabolism.
- Cinnamon has been shown to be effective at stabilizing blood sugar and it very high in antioxidants
- Thyme, Oregano, and Sage contain antioxidants and have been shown to boost memory (so you can remember to follow the 9 healthy fat loss rules)
- Garlic is a potent anti-inflammatory agent. Garlic boosts cellular metabolism, which causes your energy levels to increase, boosting thyroid/metabolic function.
- Ginger soothes digestion, helping with mineral and nutrient absorption.
- Paprika, Lemon Pepper, Cayenne are metabolic boosters because of their high levels of capsaicin and piperine
9.) Manage your stress. Sure stress doesn’t have calories or sugar, but it has a HUGE impact on your ability to lose weight. Stress is cumulative, meaning our body has the same “stress response” not matter the stressor. If you’re constantly stressed because of finances, work, family, your weight, your eating, etc…you’ll eventually fatigue your adrenals, overload your liver, and overwork your thyroid. The trifecta for gaining fat and making it near impossible to lose weight.
10.) Stay consistent. I know, you want to lose ALL of the weight ASAP. Question…did you gain ALL of the weight in 1 week? No. You gained weight consistently over the years, so now you have to lose weight consistently. If you follow this program you’ll not only lose weight fast, but you’ll keep it off.
The 24-Hour Ketogenic Reset: FREE Download
Finally, what you’ve been waiting so patiently for:
I put together a keto cheatsheet guide designed to help you get started on the ketogenic diet and even start the process of getting into fat-burning ketosis.
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 3,000 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.
If you’d like to become the next success story, then watch the free presentation and read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages: