By far the most frequently asked questions we get from visitors are related to “fast” weight loss methods. The questions are usually along the lines of:
“How can I lose X amount of weight in X amount of days/weeks?”
Most people want to lose 5, 10, or even 20 pounds within 7 – 30 days. They want to do it in a way that won’t kill them or cause long-term damage to their health. And many want a method that doesn’t require any significant amount of risk or “pain” (in terms of crash dieting, extreme workout routines, dangerous pills, etc.).
While it is possible to lose 10 pounds in a week, it’s not recommended. That kind of weight loss is usually not real weight loss, because many of the lost lbs are from lean muscle tissue loss and/or “water weight” reduction.
Real weight loss is fat loss… and fat loss takes some effort. A good goal for many people is 10 pounds of fat loss in 4 to 6 weeks. Losing 10 lbs of pure body fat will make you look and feel 100% better, plus it’s a great way to jump-start a long-term fitness/weight loss program.
There are very effective ways to speed up your metabolism, cut calories, burn fat, tone your body, and look better — all at the same time for maximum effect. Below is a simple, proven, 5-step plan anyone can use to lose weight quickly. It’s effective because it works with your body, not against it, and it doesn’t leave you feeling like crap when you’re done!
The 5-Step Quick Weight Loss Plan That Always Works
1. Sleep well.
If you’re not getting enough sleep every night, you’re short-circuiting your metabolism, zapping your energy, and sabotaging your body’s natural fat loss processes. So try to get at least 7 hours of quality rest per night.
2. Drink a LOT of water
Better hydration means faster fat loss, period. Drink lots of water and unsweetened beverages (tea, seltzer water, sugar-free soft drinks, etc.) throughout the day. You’ll experience less hunger/cravings while boosting your energy and assisting your metabolism — a great combo for efficient weight loss.
3. Cut out all high-carbohydrate foods — especially refined sugars and starches — and limit carb intake to 50 grams per day.
Low-carb diets have a reputation for fast results for a reason: they work extremely well when it comes to rapid weight loss. Eating fewer carbs does more than just cut your calorie intake. It also helps to optimize your body’s hormone levels.
The exact process is a little complicated but all you really need to know is that lower carbs/sugar intake = lower insulin production = less hunger and faster, easier fat loss!
Even if you don’t want to follow a strict low-carb eating plan, at least cut out all high-carb foods, refined sugars, and processed flour. This simple step, by itself, can often lead to 10+ pounds of weight loss in a month or two.
4. Eat a paleo-style diet based on natural proteins, good fats, and low-carb vegetables.
Paleo diets (aka “caveman” diets) work very well for fat loss. They are simple and don’t require the precise calorie counting many diets require. The biggest key is to cut grains and refined carbs out of the diet while focusing on healthy, unprocessed, whole foods.
For best results, limit your food intake to:
- meats, fish/seafood, and eggs
- fibrous, low-carb vegetables (think broccoli and spinach, not corn and potatoes)
- healthy fats and oils (grass-fed butter, olive oil, and coconut oil are best)
Eat 1 – 5 balanced meals per day, depending on what works best for you. Fill yourself up with veggies to control hunger. Eat lots of lean meat/proteins. Eat moderate amounts of fat and add in small servings of fruit, nuts, and seeds for variety and nutrition.
You can also try eating beans/legumes to diet, even though they aren’t considered “paleo” foods. The type of high-fiber starch they contain can keep hunger in check without negatively affecting your body’s weight loss progress.
5. Do some efficient exercise 3-5 times per week.
Regular exercise always leads to faster, easier, and “better” weight loss results. For best results, do some form of resistance training (e.g. weight lifting) along with some cardio about every other day. Keep your workouts short (>40 minutes), intense, and fun. At the very least, go out for a brisk 30-minute walk most days of the week.
Follow those simple steps and you should have no problems reaching your weight loss goals in a short amount of time. You might not lose 10 pounds in 3 days but you could easily lose 20 pounds in 30 days!
Give it a try and let us know what you think about this 5-step fat loss plan below…