Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists.
Eventually almost everyone gives up. That’s why we have an obesity epidemic. Well one of the reasons.
Fortunately there’s a better way. Get ready for effortless weight loss.
The bottom line? Your weight is hormonal regulated. All that’s necessary is reducing your fat-storing hormone, insulin, boosting your fat-burning hormone growth hormone and you’ll effortlessly lose excess weight.
Below is a practical step-by-step guide to do exactly that.
Step 1 To Lose Weight This Summer: Go Low-Carb, Medium Fat, and High Protein
If you want to lose weight you should start by avoiding sugar, most grains, and starch (like bread).
This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
Just don’t go too low for too long, or you’ll struggle with metabolic damage, I explain that here.
Obviously it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger.
Most people don’t like to “just eat less” or “in moderation” or “I’m restricting.”
That’s a not so delicious recipe for failure.
Sooner or later a normal person will give up and eat, which is why we have terms like “yo-yo dieting” or “metabolic damage” or “slow metabolism.”
The main advantage of the low carb diet is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level.
If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
A recent study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”.
Imagine that: an entire bonus hour of exercise every day, without actually exercising. That’s almost like exercise in pill form, without the pills, of course.
Healthy Fat Loss Summary: A low-carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smartest and fastest way to lose weight and that it improves important health markers.
Step 2 To Lose Weight This Summer: Less Moderation, More Quality
Before you think “healthy food is more expensive”, look at the image above…
Forget about “everything in moderation” diet motto of clueless dietitians and medical experts. It’s terrible advice and Americans who eat a more diverse diet actually gain more weight.
In my 12 years as a fat loss coach and holistic nutritionist, not once have I suggested to “eat or drink in moderation.”
You’re either ALL IN or ALL OUT. I’m not saying to be obsessive, restricted, or deprive yourself. I’m just saying to forget the word moderation.
I want you to understand the consequences of your actions…your moderation if you will.
Don’t eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy/fake food as you can. If possible none at all.
That means, EAT when you are HUNGRY!
Don’t go hungry. The most common mistake when starting a metabolism-focused diet: Reducing carb intake while still being afraid of fat. Carbs and fat are the body’s two main energy sources, and it needs at least one of them.
Low carb AND low fat = starvation
Starvation = slowed metabolism
Slowed metabolism = stubborn fat
Avoiding both carbs and fat results in hunger, cravings, weight gain and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. For example:
- Grass-fed butter, cream, and cheese (all full-fat)
- Coconut oil, milk, and cream
- Grass-fed organic land animals
- Wild fish and shellfish
Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low-carb, metabolism-focused diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat-burning machine. You’ll lose excess weight without hunger.
Do you still fear fat, specifically saturated fat? Don’t.
Your fats should consist of saturated and monounsaturated fats and very little polyunsaturated fats (PUFA). PUFA contribute to insulin resistance, hypothyroidism, and decreased growth hormone.
Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on an metabolism-focused, carb-controlled diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times per day that works best for you.
Do This One “Weird” Metabolism Trick First Thing In The Morning You Could Lose Up To 10.5 Inches and 12.2 Pounds in 3 Weeks Just Like a 38-Year Old Texas Woman Did…
Step 3 To Lose Weight This Summer: Use Carb-Cycling
Even though you should eat less carbs, you still need carbs to maintain a fat-burning metabolism.
It’s very likely you are dealing with insulin resistance when you’re overweight. I’m almost 99% sure you have insulin resistance and I know with 100% certainty, the only way to overcome this is to do a carb detox, THEN a carb-cycle approach.
Another fact with anyone overweight is they probably aren’t eating nearly enough high-quality protein. You are probably protein deficient without even knowing it.
You might even be confused as to which fats to avoid and which ones to eat. You might think nuts, flax oil, and olive oil are the best oils.
Well you’re in for a wake up call, because if you don’t manage your carbs, increase your protein, and change up your fats, weight loss is going to be difficult for you.
Don’t worry, I’m going to make things extremely easy for you, making your weight loss seem almost effortless.
In a nutshell, carb-cycling is eating high-energy carbs 1 day and eating very low-carb, low-glycemic carbs on other days. You can get fancy and plan your high-carb days around your workout schedule, but you don’t need to get fancy to see results.
I use carb-cycling, combined with macro-balancing to get FAST results inside The 3-Week Metabolism Diet (see for yourself).
Step 4 To Lose Weight This Summer: Do Metabolic Workouts
Most people that want to lose weight fast immediately hit the gym, specifically the cardio machines. The effect of exercise pretty overrated when it comes to weight loss. It helps, but it’s not the top of the list.
There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water or be on medications which force you to exercise for hours daily just to compensate.
That’s like trying to build a house before pouring the foundation. Build your foundation with food and the steps above.
Exercise cannot compensate for bad eating, stress, lack of sleep, and other issues. Those must be addressed first.
The good news
If, on the other hand, you’ve already taken care of steps 1-3 you should have a rested and recharged body which is already happily burning fat. In this case, increased activity will accelerate your weight loss, and act as a nice bonus. You’ll be burning even more fat from the very first step.
For example, you could take long walks (golf), cycle, dance, or play any sport you’re happy and comfortable with.
Metabolic exercise also burns the body’s glycogen stores, which are essentially carbohydrates. This means that after a workout, you can eat a little more carbs than you otherwise can permit yourself, without negative effects on insulin or fat storage. Also, don’t forget that the non-weight-related health effects of exercise are quite impressive.
For even more positive effects on body composition: aim for exercise forms which elicit a positive hormonal response, like metabolic workouts. This means lifting heavy things (strength training), or interval training (20-25 minute metabolic workouts). Such exercise increases levels of the sex hormone testosterone (primarily in men) as well as growth hormone (great for women and men).
Not only do greater levels of these hormones increase your muscle mass, but they also decrease your visceral fat (belly fat) in the long term.
All you need to do is about 2 hours of exercise per week. That’s .01% of your entire week devoted to moving your body in a metabolic way. Do you have time? Of course you do!
Step 5 To Lose Weight This Summer: Measure Your Progress
Measuring body weight is the most common way people assess changes in their body, especially when they’re hoping to see changes resulting from proper eating and exercise. Unfortunately, however, body weight measurements can be misleading.
Let’s compare two people:
One person loses 20 lbs of fat and gains 20 lbs of lean mass from a new training and nutrition program. Their body weight doesn’t change, but their body composition shifts dramatically, and they look significantly different (in other words, better).
A second person loses 20 lbs, but all of that weight loss is lean mass. They lost weight, but they probably look worse.
As you can see, “scale weight” doesn’t tell you much about your body composition. Don’t use body weight alone to help you with decisions about exercise and nutrition.
But scale weight isn’t useless. You simply have to interpret it correctly, in combination with body composition.
When you’re starting your weight loss journey, start tracking everything:
- Scale weight
- Tape measurements
- How your clothes fit
- Before pictures
- Overall energy levels, moods, etc…
Everything you’re improving is PROGRESS. Focus on progress, not perfection.
Step 6 To Lose Weight This Summer: Be Persistent
It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well long-term, that’s just a recipe for “yo-yo dieting”.
To succeed, you need something that works long term.
What to aim for
It’s common to lose 2-6 pounds (1-3 kg) within the first week on a strict metabolism focused carb-controlled diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds per year.
Every 5 pounds of fat loss roughly equals 1 inch lost around the waist.
Young males sometimes lose weight faster than this, perhaps twice as fast. Post-menopausal women may lose at a slightly slower pace. People on a very strict low-carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.
I’ve seen great results with post-menopausal women doing The 3-Week Metabolism Diet, since it’s hormone-focused.
As you get closer to your ideal weight the loss may slow down, until you stabilize at a weight that your body feels is right.
Step 7 To Lose Weight This Summer: Start Your Weight Loss Journey The Right Way
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 almost 2,000 clients in our private support group going through the Metabolism Diet Challenge together, and every day they are sharing experiences, results, motivation, and lots of recipes!
If you are 200+ pounds 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.
Watch the free video presentation to see how real people are getting real results in just 3 short weeks!
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!
What Do People Who Lose Weight In The Summer Know That You Don’t?
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 Metabolism 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: