You’ve scoured the internet far and wide for the “secret” on how to lose a lot of weight fast, and maybe you’ve tried some of the methods, Or you’ve tried some of the products, but I certainly know you’ve been disappointed. When it comes down to it, you want to lose that weight because you want to look good naked right?
Here Are The Best Diets To Lose Weight Fast
You want to lose it fast because as summer approaches, you wish to go to an event, or that good looking person you want to impress to take on a date or just take her back to your room. I get it.
You’re tired of all the bull, and you know what? I am too. So, I want to give you the most no-nonsense advice when it comes to the know-how on how to lose a lot of weight fast and get healthy. Before we get to it, however, here are a few things to consider:
- Weight comes in the form of muscle from your biceps all the way down to your organs. The weight is also from your bones, your water and glycogen retention, and of course, the one you want to get rid of the most: FAT. The name of the game is preserving muscle, being a big boy, and looking shredded (AKA losing fat).
Train And Eat Right
- If you want to lose an appreciable amount of fat in the shortest time possible you’re going to have to be very disciplined and TRAIN, and EAT right (which I’m going to outline soon).
- No program or plan in the universe, no matter how good it is, is going to work if you half-ass everything, don’t give it the fullest effort, and you aren’t consistent or disciplined.
- This plan on how to lose a lot of weight fast is going to require you to be healthy, so make sure you get a doctor’s approval that you don’t have any medical conditions.
- Finally, you’re going to have, to be honest with yourself and know how much body fat you have (body fat being, how much percentage you have on your body). If you don’t know what your body fat percentage is, then you should buy an Accu-measure and do it yourself.
- Or, just as said, be honest with yourself. And know if you have a lot of fat to lose, aren’t fat, but still have a bit, or learn (and this post is going to talk about the former two rather than the latter).
What You Should Know About Losing Weight
Now, I’m not going to get too technical and keep it as simple as possible, because, after all, I hate jargon, and I bet so do you. The thing holding a lot of people back is a hormone called LEPTIN. Remember this hormone, and it’s crucial.
Leptin is the drill serjeant, the commander of speaking, that tells your body whether it’s starving or not. That is important because if it shows your body, it’s hungry, then it will HOLD ON TO ALL YOUR FAT, then you will LOSE MUSCLE.
That is why you’ve heard of people dieting, and eating so little but not losing any weight. It is because leptin is trying to keep your body alive. Remember, dieting is another form of stress after all!
So the plan is, to KEEP LEPTIN HAPPY. But here’s where knowing your body fat percentage counts and being honest with yourself with how much fat you must lose, which I’ll explain why in a minute.
It has to be rich in protein. I know you might be thinking “is it that simple?” And yes, yes it is. It has to be an essential component of any meal plan since protein is shown to preserve lean body mass.
In other words, it will let you keep your hard-earned muscle (1,2), and you’ll feel fuller, which means you’ll naturally eat less, and therefore be able to lose the weight easier (3).
There’s a wealth of evidence that protein plays a huge role in weight loss, so any plan that calls for minimal protein, you should take it with a grain of salt.
Training is, of course, a cornerstone of anyone hoping to get some final results. Which of course I’ll detail a simple method and strategy after we cover the nutrition side of things.
I know, you might think this is all highly confusing, and there’s no way you’d figure it out yourself, but luckily I’m here to tell you how to do it.
Now with that said, let’s move on to a plan of attack depending how much fat you have to lose. Starting with, if you have a lot of fat to lose (and for the ones that don’t, do not read past it, because I’m going to talk about leptin there).
How To Naturally Lose The Weight
It is a dead set way of how to naturally lose weight. Here’s the final thing to know about leptin: leptin stores are higher in proportion to your body fat (4).
In English: The more body fat you have, the more leptin is happy. Although the leaner you are, the harder it is in decreasing fat, a fact.
Before I continue further, I should state the obvious here: You should cut and limit all the “junk” food and beverages. If you want to lose weight fast, I’m not here to lie to you.
Make A Sacrifice
You’re going to have to make a sacrifice, and you’re going to have to do this. You’re going to have to eat healthily. Some good news is this, however: You don’t have to give up the junk food forever.
As was stated, when you get leaner, your leptin stores are decreased. That means you actually can eat junk food to make your leptin happy. Moreover, in some cases, it’s necessary because as you get leaner you can then eat a lot more. However, you have first to earn your food so to speak!
So if you are at the stage right now where you have a lot of fat to lose, then here’s what we should do right now step by step:
Step 1: Create A Calorific Deficit
My best advice is to sit down, actually calculate how many calories you should intake a day to maintain your weight, and reduce that by 750-1000 per day. That is an excellent place to start. Why?
Because you can reduce the calories, you eat a day a lot and lose weight fast just from that and training. Seriously, a few weeks if you are consistent with this and you’ll be a changed person if you don’t give in to temptation and stick to it religiously.
Step 2: Have 2 Meals A day, three maximum
The reason for this is simple: You’re going to get hungry with the significant reduction of food already. You’re going to notice 1000 calories without issues. Spreading it over six meals is not going to be a good idea for most.
However, you certainly don’t have time just carrying everything everywhere eating every three hours if you have a job right? So bigger meals are going to leave you more satisfied. My best advice is to have your more substantial meal, the more of a portion of your calories at night for dinner.
Step 3: Eat More Vegetables
You should base your meal plan around meat and vegetables. Vegetables being anything with high fiber such as broccoli, spinach, etc. Meat being whatever is fresh and not processed.
Upping your meat intake along with vegetables is going to be where you get your protein from, and you’ll notice you’ll get fuller just by that. If you stuck with only these two food groups, you’re going to see an enormous difference in just a few weeks. Don’t worry about the fat on the meat either, eat it.
Step 4: More Training Days (More Cardio Workouts)
Now, don’t kill yourself every day of course. The very fact that you are training every single day will make you burn off more calories. It will take your body to use the food you eat to good use rather than store it.
It’s going to get your body wanting to move more. That last point, by the way, is probably the most significant point you’ll take away here today.
The reason you should lift more days than cardio is that it will give you a better benefit to your muscles and body for fat loss. The formula here is simple: Train full body movements like deadlifts, bench presses, squats, avoid machine exercises.
Do A Challenging Weight
In other words, do a challenging weight, and if you are too sore and too tired, do some cardio until you don’t feel too bad, and then do it again.
Forget about if someone tells you to train your body every other day, do body part splits, etc. All that stuff is nonsense. Final results come from a lot of effort, and your body adapts to the workload and labor you feed it over time.
Remember those words: The body adapts. Make it change to clean eating and hard training, and if you’re someone who hasn’t done this before, then you can watch your body transform, which is what this section was an attributing to for sure.
How To Lose Weight Fast
It is going to be for people who haven’t got a lot of fat, but still, do have fat. That would be for people who, when flexing their stomach can see the top two part of their abs barely, or for ladies, see a shape in the midsection barely. That is going to be a little more “fun.”
You base this around cycling your calories, but also your macro-nutrients (protein, carbohydrates, fats, etc.) You don’t have to do much planning necessarily here. But to do this plan you’re going to need quite a bit of protein powder to help your protein needs out, and of course, meat.
Eat What Ever You Want?
We’re going to kick this plan off with an “eat whatever you want” window. That is a 2-hour window where you eat whatever you want, pizza, ice cream, etc. The reason for this is to keep your leptin stores happy, replenish your glycogen, and allow the metabolism to run happily.
You are overfeeding on purpose, to keep your leptin stores happy and not make your body think it’s starving, so it doesn’t hold onto fat (remember the lesson I said at near the start?), So in essence, we are “tricking” the body and making it lose fat.
Benefits Of Overeating
If you’re still an unbeliever that this will work, and is too good to be true, then consider the benefits of temporary over-feeding:
- Restored metabolic markers, energy expenditure, and hormonal functions, back to when you first start dieting. (Meaning, it’s as if you continuously have high leptin stores in your body) (5). “leptin may have a stimulating effect on fat oxidation…subjects with greater leptin sensitivities are more successful in reducing weight.” (6)
- Overfeeding has been shown to replenish your sex hormones (like testosterone, which will be lower with long-term dieting! Which is not suitable for fat loss and muscle gain or preservation), it speeds up your metabolism, and it can increase the response from your adrenal glands. (7).
Massive Weight Loss Fast
Excited, You should be. The trick here for massive weight loss fast (while enjoying your favorite treats) is simple: you have to take advantage when leptin levels are high, and then replenish your leptin levels when they get low.
It’s the equivalent of you shooting a million rounds of that mini-gun they use in the Terminator movie, to destroy your targets (in this case, your fat), and reloading when you’re low on ammo (restoring leptin). So here’s your plan on how to do this from day 1 to day seven right after your first gorge.
How To Lose A Lot Of Weight Fast: Her Is Your Weight Loss Plan
This plan is how to do one, all the way from Day 1 to Day 7 (which you are going to repeat.)
Day 1 (after your time of overfeeding): Full day fast
Drink only protein shakes. That is also known as something called a Protein Sparring Modified Diet, which is made famous by the likes of people such as Lyle McDonald. The premise here is to have a protein shake that is at least 45 grams of protein. 5-6 times in the day, every 2-3 hours.
High Leptin Levels
The reason for this day is so your muscles won’t be catabolized since you are ensuring your body gets the protein it needs. Now also, since the day before you’ve gorged yourself with food, your leptin levels today are going to naturally, be at their highest, and you want to take full advantage of that. So if you can, do some cardio, or strength train.
Day 2: Meat and green vegetables only.
To further help the fat loss, we’re going to eat only meat and vegetables. The reason is simple: Get enough protein, to ensure you are maintaining your muscle mass, and cutting out the calories still by not having carbohydrates.
The reason for not having carbs is that your body always has quite a bit, from the overfeeding day, and you are using your reserves.
Your Body Fat Is Your Reserves Too
Remember, body fat is your reserves too, and since the body is still primed up to use them since leptin is high, we are going to do our best to take advantage of it. Eat as many vegetables as you want, and when it comes to meat, I suggest eating fatty meat for this day. Stick with eating three meals, no snacking.
Day 3: Medium Carbohydrates and meat along with vegetables
This day, to ensure you still have more energy to get through your workouts for the week. You’re going to have 30-40 grams of carbohydrates that can come in the form of rice, potatoes, etc.suggest eating, along with your meat and suggest lean meats for this day (stuff like chicken breast, without skin). Stick to your three meals a day template.
Low Carb Is A Must
Day 4: Low carbohydrates with meat and vegetables
It’s just like yesterday, but now you have the 30-40 grams of carbs for only 2 of your meals instead of 3.
Day 5: Lower carbohydrate day
Same as day 4, but now you only have the carbohydrates for one meal. Preferably after your training.
Day 6: Same as Day 2
No carbohydrates, just meat and also vegetables
Day 7: Overfeeding day
It is the day where you have your pizzas etc. Two meals are leading up to that you should eat regular foods with carbohydrates. Your dinner will be where your fun stuff is. Pizzas, ice cream, etc. Just remember, when it strikes midnight, however, no more eating.
Then Repeat If You Want To Learn How To Lose A Lot Of Weight Fast
As you can see, this way of eating to lose fat fast is to make your body cycle the calories, take advantage when it’s near wholly depleted and then repeat, take advantage when it completely replenishes. Some take away notes, although this eating style is a general guideline.
The best thing to do is do this as is described and tinker it to suit you. Are you still gaining fat out of this? Tinker with how much you eat on the day you overfeed yourself, or add more low carbohydrate days (this ensures you eat fewer calories overall for the week).
Remember though. You must train at least six days a week for this to give you fantastic results!
Which Gym Equipment To Buy, Etc
Are you a bit confused with what protein powder to buy, or if you don’t have access to a gym, what equipment you can use at home for all this to be effective?
You see, once you have got your diet under control all that you need to have is the other half of the equation for your weight loss attempt to be a success. To what am I referring? Exercise of course. Check out the reviews at the top of this page
Please leave any comments or queries regarding how to lose a lot of weight fast below, and I will reply to you within 24 hours
References For How To Lose A Lot Of Weight Fast
1.Phillips, S. (2006). Dietary protein for athletes: from requirements to metabolic advantage.
2. Layman, D.K., E. Evans., J.I. Baum, J. Seyler, D.J. Erickson, R.A. Boileau. (2005).
3. Paddon-Jones et.al (2008) Protein, weight management, satiety. American Society For Clinical Nutrition.
4. Fried, S.K., Ricci, M.R., Russell, C.D., Laferrere, B. (2000). Regulation of leptin production in humans. J Nutr.
5. Rosenbaum M., et al. Low dose leptin administration reverses effects of sustained weight-reduction on energy expenditure and circulating concentrations of thyroid hormones. J. Clin. Endocrinol. Metab. 2002;87:2391–2394. DOI: 10.1210/jc.87.5.2391.
6. Verdich, C. et al. (2001, August 9). Leptin levels are associated with fat oxidation and dietary-induced weight loss in obesity. Obes Res. (8):452-61.
7. Matsumoto, T., Miyawaki, C., Ue, H., Kanda, T., Yoshitake, Y., Moritani, T. (2001). Comparison of thermogenic sympathetic response to food intake between obese and non-obese young women.