How To Lose Weight Quickly

A lot of people want to know how to lose weight quickly. 

For a lot reasons, they don’t end up following through. It’s not for a lack of trying. I know you’re trying really hard. Because if you don’t know exactly where to place your effort, its gonna be hard to stick with the process because you’re not gonna see results. And nothing discourages people more than lack of results.

Calorie counting for example has been shown to have a 99% failure rate. 

Meaning you might lose weight at the beginning. But because your body is an adaptation machine, you’ll eventually hit the dreaded weight loss plateau. 

And you can only cut so many calories. Your metabolism slows down as a by product. Eventually, you start putting back all the weight you’ve lost, and then some. Now, you’re more frustrated than ever. Sound familiar?

I’m gonna make a contradicting statement here but bear with me. Losing weight is hard. But it can also be easy. Both will require work. Which path would you rather take?  

It’s hard because there’s so much bad information out there. There’s definitely more bad than good. 

But it’s easy when you have the right information. But just because you have the right information doesn’t mean people will follow through with it. 

Again, that’s what makes it hard. Adherence is everything. But if you approach it the right way, and I always like to come from multiple angles with this, then it becomes easy. You just need to give it some time.

Today, I’m gonna give you my top 10 tips on how to lose weight quickly, no matter where you are in your weight loss journey, to achieve real sustainable results.

How To Lose Weight Quickly – 10 Easy Steps

1. Stop snacking

We are gonna start with one of the most damaging things that’s become the norm. Snacking.

You need to stop snacking. If you want any chance of achieving long therm sustainable results, you need to stop this unbelievably destructive behaviour. 

Again, there are levels to this this.

We simply did not evolve to eat six meals a day. Our Paleolithic ancestors would sometimes go a full day or multiple days without eating. And they were fine.

They would’ve considered us gluttons if they found out that the norm was eating 6 meals a day. We also have an obesity epidemic. We’re told to eat in order to lose weight. It’s the world’s greatest oxymoron.

There is no science behind it. So stop. Because A.) We don’t really snack on the healthiest stuff. I don’t really know when this became the norm. But most people snack on chips, candy, granola bars, and protein bars. 

That’s not real food. They’re food like products. Or as I like to call them, Frankenfoods.

B.) Even if you snack on “healthier” options, like fruit. And I always get a reaction from this. Even if you snack on fruit, it’s still not the best option. 

Because the sugar in fruit, called fructose, is the most lipogenic type of sugar. Lipogenic means fattening. Think of fruit as nature’s version of candy. Is it better than eating protein bars? Sure. Is it optimal? Not even close. 

Other than avocado and some seasonal berries, I would consider fruit more as a treat. Not part of a healthy diet. 

Here’s my last point about this. I love food. I really do. But your life shouldn’t revolve around it. 

There are other things you can do than stuffing your face every time you’re bored. We use food as a form of entertainment. Go for a walk instead if you’re bored or read a book. 

And if you feel triggered by that? Good. That’s the point. I’m not here to make people feel good. I’m here to make a difference.

2. Purge your house

I don’t know about you. But I have zero self control when there’s trigger foods around me. If you bring me a dozen cookies, come back the next day, they’ll be gone. I will turn full cookie monster on it.

This is kinda connected to tip number one in that don’t even put yourself in a position where you’re tempted to go back to your old habits. 

If you have bad food in your house, guess what you’re gonna eat if you just happen to have one of those really bad days?

That’s like having a recovering alcoholic stock alcohol in the cupboard just for special occasions. How do you think that’s gonna go?

So don’t even do it. You need to put yourself in the best position possible to succeed. And it starts by controlling your environment. 

3. Learn how to read labels

Here’s a great example for you. I have two things here. To the naked eye, they’re virtually the same. This one I think might be a couple of bucks more. But if you look at the back, one of them has….

While the other one has one ingredient. Beef. Which one do you think is a better option?

The same concept applies to fake meat or plant based substitutes. Beyond meat has 18 ingredients and it’s been processed to the nth degree. Compare that to a burger patty. Again, which has one ingredient. 

And that’s my biggest beef, pun intended, with people pushing this plant based agenda. They don’t want to harm animals, that’s commendable. But if it steers you to eat these fake foods that will negatively affect your health in the long run? Is it really worth it?

Plus, meat from regenerative sources is actually carbon negative. Nose to tail meat is also the most bio available and nutrient dense food on the planet. 

Beyond meat? Yeah that’s no good for the environment. You would have to eat a grass fed and grass finished burger patty to offset the carbon footprint of an impossible burger patty. That is a fact. Look it up.

4. Cut the cord

This just comes with the territory. Some people will not agree with your decision to change your life. Some people will get left behind because you’re moving on from the old version of yourself. 

These people think that life is a zero sum total. Which means that if you’re getting ahead, that means you’re taking away from them.

And this is kinda that infamous crabs in a bucket mentality. You never have to put a lid on a bucket of crabs. Because they’re always gonna want to pull each other down.

You’re gonna have people like that in your life when you’re trying to change for the better. The best way to deal with it is to cut the cord. 

If your friends make you feel bad for ordering a salad instead of pizza? If people judge you for going home early so you can wake up early the next day to workout? You need new friends. You need better friends that align with your new goals.

Don’t let the opinion of other people who want to say the same get in the way of your health.

And this is what I tell a lot of my students. Never take advice from someone you wouldn’t trade places with.

You will never be criticized by someone doing more than you. You will only be criticized by someone doing less.

5. Slow and steady

This is such a common trap for a lot of people. They have the right intention, but the wrong execution. They go from zero to 100 when they’re trying to change which usually leads to burn out pretty fast.

Again, there are levels. I love analogies if you haven’t noticed. Here’s another one. You are not a light switch. You’re more like a radio knob. 

You can’t just flip a switch. It’s really hard to go from eating complete garbage to a model of health overnight. That’s usually not how it works. I mean you can try it. But if you’re at a 10. You need to focus on dialling things down to a 9. Then an 8, and so on.

Let’s use intermittent fasting for example. And I’m not gonna discourage people from doing this because it’s better than eating junk. But I always see this in the comments. Is that they go for the jugular. They do one meal a day right away. When their current eating pattern is 6 meals a day. 

When you do that, your body is going to freak out. Guaranteed. You’re gonna feel like crap. It’s just too much. It’s too big of a change. That’s like level 99 of intermittent fasting. 

It’s the equivalent of signing up for a marathon when you haven’t worked out since gym class in high school. How do you think that’s gonna go?

How about, you just focus again on step number one which is to cut out snacks. You just focus on eating 5 meals a day. Then 4, then bring it down to 3 like a normal human being. And then, that is the only time that I want you to think about intermittent fasting.

But for intermittent fasting to work, the prerequisite is you need to be metabolically flexible. Which is tip number 6.

6. Prioritize your metabolic health

There are many different diets to improve your metabolic health. But whatever diet you follow needs to abide by these guidelines.

Revolve your diet around the highest quality plants and animal products you can afford. And then I want you to focus on eating single ingredient, mostly unprocessed, nutrient dense foods. 

Make sure you’re eating a diet that moderates your insulin levels. Insulin if you didn’t know is the hormone that controls your body weight. It’s important to keep it moderated at all times. If you do that, then you achieve metabolic flexibility. 

Metabolic flexibility is when your body is easily able to tap into your fat stores and burn it for energy in between meals. You will almost never feel hungry when you do this. It’s basically the holy grail of weight loss.

Going back to a lot of misinformation out there. I see some “experts” tell people that it’s okay to eat pop tarts every day as long as it fits your macros and they’re on a calorie deficit. Nonsense. This is that infamous calorie counting method.

That might work in the short term. But again, your body is an adaptation machine. And whatever results you get from this crash diet won’t be sustainable long term.

7. Be patient

I can’t believe this is tip number 7. This really could’ve been tip number one because it is very important. 

This is kind of the mental aspect of weight loss that rarely ever gets talked about. But I like talking about it because you need to have the right expectations about this.

Listen to me. It didn’t take you days or weeks to put on all the weight you’re trying to lose. Right? It probably took you months, if not years of doing what you’ve been doing all this time. It would be completely unfair to expect all the weight to just come off in a matter of days or weeks.

Do you know what I mean? If you can wrap your head around the idea that it’s going to take some time. But as long as you’re following the right plan. Which again is all about achieving metabolic flexibility, you’re gonna get there eventually. 

Let’s do some simple math here. Because I’m a numbers guy. And numbers don’t lie. A 1-2 lb weight loss every week is very achievable if you’re following the right plan. I’ve seen people achieve way more than that but let’s set that as the minimum.

There’s nothing exciting about 2 lbs per week. But if you do some simple math. A 2 lb weight loss is 52 lbs in 6 months. That is life changing. 

8. Don’t fall for shortcuts

This is directly connected to my previous point is when people aren’t patient, that’s when they tend to fall for these shortcuts. They wanna have their cake and eat it too.

And that’s when people fall for the low fat/zero calorie myth. That’s when people drink diet soda, or eat low calorie ice cream, and other highly processed low fat versions of foods. Same idea with artificial sweeteners. When people put stevia in their coffee every day.

There are two main reasons this is bad. A) It leads to overconsumption. People see zero calories so they drink it every day. Same thing with low calorie ice cream. The IIFYM crowd sees this and this is the dream. It’s low in calories so it fits their macros. 

Listen, if it sounds too good to be true, it probably is. Nothing that sweet gets a free pass once it enters your system.

And B) Artificial sweeteners and diet soda is often linked to weight gain instead of weight loss. Because it destroys your gut microbiome. And your brain gets confused because it’s getting the taste of something sweet but there’s no real food coming in. 

Notice how you’re always hungrier and you generally crave more food after drinking a can of diet soda?

I talk more about the science behind that in this video so make sure you check it out.

9. How to lose weight quickly: Take a break from eating

Are you sick of me giving this tip? Good. That’s the point. And I will keep pushing it until I’ve changed millions of lives and it’s considered the new normal.

Going back to levels. First, you delete snacks. Then you focus on achieving metabolic flexibility when it comes to your diet. That is the only time that you should think about fasting because your body will respond to it better.

Here’s a fun fact. The longest recorded fast was 382 days, over a year, by a guy named Angus Barbieri. He lived off of tea, coffee, soda water, and vitamins with regular visits to the doctor. He lost a mind blowing 276 lbs. 

So believe me when I say you’re not gonna die if you skipped a meal here and there. Fasting heals the body. You can do it. I believe in you. 

I’m not even asking you to go 382 days. How about we start with 382 minutes after waking up every day which is just over 6 hours. And I talk extensively about intermittent fasting on my channel so make sure you check out all my videos about it.

10. Allow for life to happen

This is what ties everything together. I don’t want you to get so caught up when it comes to achieving your weight loss goals that you miss out on special moments in life that you’ll never be able to get back.

What I mean by that is we are social beings. There’s a time to fast and there’s a time to feast. I don’t want you to go all in on one side of the equation that you completely forget to live on the other side. That is called life.

And when we celebrate, we usually do it around food. That’s why I’m a huge fan of scheduling  an optional cheat meal every week. That way, you don’t feel bad about it. It’s just food. 

And a lot of experts want you to swear off on your favourite treats completely. And honestly? They’re not wrong. I don’t disagree with them.

But like I said, I don’t want to live life feeling deprived. That’s not how I roll. I wanna be able to enjoy myself every once in a while. Now, is this process gonna be a little bit slower? Maybe. But the results are gonna be so much more permanent.

At the end of the day, isn’t that what everyone wants? They want to work on their weight loss goals while still being able to enjoy treats every once in a while. Oddly enough, that’s exactly how to lose weight quickly.

As always, if this was helpful, share it with a friend who could benefit from it as well!

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