In today’s vlog, I will talk about one of the most researched phrases on google when it comes to health, nutrition, and fitness. How to lose weight Fast.
Since this website’s first stage is to focus on weight loss, getting lean but most importantly stay fit forever,
It’s important for me to answer every single question people looking to lose weight want to know.
During my research on topics to cover, I found out that people are looking for ways to lose weight rapidly, as fast as possible. So this video will help you achieve this goal.
I will explain how you can lose weight fast and also why I don’t recommend you go that route.
Not because it’s not going to work or you might hurt yourself, nope, it’s really up to you, but I don’t recommend you follow this route because you will ultimately lose. That’s why.
You will lose a ton of weight following these weight loss strategies but the potential to relapse will be extremely high. I will address this in another vlog called the best way to lose weight forever. You can also see my overall approach to weight loss in the video program called Lose Weight Forever on the website.
Let’s now focus on how to lose weight fast, quicker than gossip.
First off, when people say, they want to lose weight fast, how fast are we talking about, meaning, how much weight do you want to lose in a week or a month?
As someone who helped 100s of people lose weight, I think losing more than 15lbs a month can be considered losing weight fast. But here, let’s aim for more, what can you do to lose at least 20 pounds a month. That would be losing weight fast, 30 pounds would be lighting fast.
So let’s go with the goal of losing 30 pounds a month, how should I achieve this?
One more caveat before we dive in, some of the tips in this vlog are pretty harsh on the body and mind depending on your capacity to endure or stress levels.
I do not advise you to follow them all, and if you have any health conditions, talk about your weight loss strategy to your doctor. Let’s get into it.
If there is one thing you can do that will guarantee you to lose weight fast, 30 lbs in one month, it’s fasting. I’m not talking about intermittent fasting, which is easier to follow and way more manageable.
I’m talking about straight water or fluid fast. Personally, I have never been in a situation where I needed to water fast to lose weight but advised people who did it to lose 20, 50 pounds of extra weight. I actually did a water fast before, not to lose weight but for other health benefits. I now do at least once a year.
I also read various books and literature on fasting, from 1 week to 1 month and even better, I read 100s of long fasts reports on Reddit fasting. If you decide to do any fast lasting a week or more, you can read full reports from Redditors and educate yourself with some great books on this subject like Dr. Jason Fung, “The Complete Guide to Fasting”. On the Reddit fasting forum, I was stunned to read reports of people doing two month fast and losing up to 60lbs. This lets you know what the mind can help us accomplish in life. A two-month water fast is 60 days with no food intake, that’s incredible.
If you want to use an app to monitor and manage your fast, there is an app called zero fasting.
Now, how much weight can you lose by doing full water fast? I think you can reasonably lose 7 to 10 pounds a week. I once lost 15 pounds in one week of fasting. It was drastic.
What does a full fast look like? Well, basically, when I decided to do a full fast, starting the next Monday, I ate plenty of food the Saturday prior, a bit more than usual, then on Sunday, I hate less solid food to ease my body in the fast. I stopped eating on Sunday night at 8 pm.
The hardest days of fasting are usually the second or third day.
On the first day, you still have plenty of energy and maybe food in your system being digested from previous days. Food like carbs have some fibers in it, which makes the digestive process last anywhere from 24 to 48 hours.
I am used to fasting at least once or twice a month, usually on Monday. My roommate started doing it and I followed him. So one day fast is easy for me at this point. But many people report that the first day, they experience headaches, especially later in the day. There are many reasons why this can happen, one of them being blood sugar.
When you are used to eating a lot of carbohydrates. More than 30% of your overall macro-nutrients, it means your body relies a lot on energy made from carbs, which is sugar glucose.
If your diet is not good, the energy you get throughout the day is like a roller coaster, because sugar from simple, processed carbs spike your insulin, you get a boost of energy and then a drop, until your next meal. So people on regular carbs diets, the standard American diet, feel the need to eat something every 3-4 hours.
So when you fast, your system might not be used to not having any sugar in the bloodstream for so long, which can lead to headaches and feeling like you are sick. They call it the keto flu.
The core of losing weight via fast is to force, literally, force your body to switch energy systems and tap into your fat cells, because fat cells are the storage bank of energy in the body.
Fat cells are energy we don’t need now that we store for later, the problem is that, if you keep eating every day and overeat, the bank never gets empty, it gets bigger. So a Ketogenic diet, calorie restriction diet or fasting all trigger the fat cells’ bank to open up.
When you are not consuming carbs or are fasting, your body will start to make its own energy from within, the scientific word is gluconeogenesis. Converting fat cells in your body to energy.
The second and third day is usually the hardest because your body tends to crave food a lot. And the sensation of craving creates so many food thoughts, you will be thinking a lot about food. As someone who meditates a lot and watches my mind, it was interesting to see how much thoughts of eating populated my mind on the second and third days.
Another important element is that it takes some time for your system to shift fully toward burning fat cells for fuel, it’s ramping up during the first two to three days as many reports and research shows.
Hence why the second and third day are somewhat difficult to get by. You are not ingesting new calories and your body is not super efficient at tapping into your fat cells for energy.
Once you pass this period of mild to intense craving and hunger,it gets easier, because your body adapts to fasting. Literally, the sensation of hunger and craving disappears. And it was interesting to notice the amount of mental clarity I was in all day long, very similar to how it feels coming out of a long meditation, the aftereffect is very similar to days of fasting.
So if you can reach the third and fourth day, you will be able to go all the way to a week or more and be able to lose 15 plus pounds. Some people actually exercise during their week or month-long fasting. It’s mind-boggling but possible. Seeing people report on Reddit, I decided to do two days of cardio and one day of lifting weight during my week fasts. But it was hard, I felt so weak. But mentally it was alright.
Some people out there are doing weeks, month and some even do two-month fasting, that just shows the
Adaptive power of the human body and mind. This inbuilt evolutionary mechanism to survive, because back 20-30 thousand years ago, food was scarce, so we had to develop these mechanisms to adapt when facing famines or food scarcity.
If you really, really intend on doing more than a week fast, make sure you hydrate and prepare yourself mentally. Read other people’s reports and Dr. Fung’s book on fasting.
Also, another strategy would be to do week-long fasting and for the next two weeks or three, do intermittent fasting. This is a great strategy. Intermittent fasting is the next topic I will talk about but you should know that it can provide similar results of full fasts.
You will be able to have some food in your system at all times, it’s more tolerable and you can fully function in your day to day activities.
Note that if you decide to go for a fast longer than one week, please inform yourself. You will also need to take some vitamins to cover your micronutrients and stay healthy. For a week fast, I usually only depend on electrolytes, like zero-calorie Gatorade or a mix of water, sodium, and potassium. Remember, when it comes to energy, which we know as calories, your body will tap into your fat cells.
Now, let’s talk about intermittent fasting to lose weight rapidly. As the name implies, intermittent fasting is basically going through long periods of time during a full day without eating.
People following intermittent fasting diets speak about their eating and fasting windows.
The most popular forms of intermittent fasting are called the 16/8 and the 18/6.
These two intermittent fastings protocols refer to the amount of time within 24 hours that you will restrict yourself from eating and the time window where you will eat. So in one, you fast for 16 hours and are free to eat during the next 8 hours.
For example, with the 16/8 intermittent fasting strategy, you stop eating from dinner at 9 pm until the next day at 1 pm. So you are skipping breakfast and eating a late lunch. You have your lunch around 1 pm and later have dinner.
Some people follow a 17 or 18/6 model of intermittent fasting. They stop eating at 9 pm until the next day at 2 or 3 pm in the afternoon. This strategy is a little bit harder to follow.
But the 16/8 intermittent fasting strategy is the most common and the one I have been following for a few years now, I got used to it very quickly. Putting this diet aside, many people report that they naturally don’t feel like eating breakfast. This was the case for me growing up.
We have always been told that breakfast is the most important meal of the day. So our parents forced us to never skip breakfast.
But when I started to learn about nutrition science and the history of nutritionary guidelines, I saw how much impact marketing from different food groups had on how we eat today. I was surprised to learn that companies behind popular breakfast items campaigned to have nutrition guidelines recommend people to not skip breakfast.
I’m saying all this to point to the fact that you might find it easier to skip breakfast. Even if you are not used to it at first, give it a try. Because naturally, our body has higher levels of stress hormones in the morning when we wake up. Research reports that this might be an evolutionary adaptation, which nudges us to go out and seek food.
And the interesting fact about stress is that it can suppress your appetite, so you don’t feel like eating.
Some people when stressed don’t feel like eating, others overeat.
To resume, intermittent fasting is a great and powerful way to lose a ton of weight fast. And I recommend you also read more one it. Beyond losing weight, intermittent fasting helps reinvigorate the body in many ways. It gives time for the digestive system to rest. It allows the body to reset.
It’s like a phone battery that we let go down to 10% or so, when this happens, the body metabolisms operate differently. It accelerates the death of old cells via apoptosis, which triggers cell renewal, restores hormonal health and sensitivity, improves brain cognition, longevity and in your case, helps lose weight.
This is why I follow an intermittent fasting lifestyle, it simplifies my life in many ways. On top of that, I feel shaper mentally when my body is not full all the time. I feel lite. And it’s a great way to stay in shape without having to count calories left and right.
Now, it’s important to note that, following an intermittent lifestyle does not guarantee you are going to lose a lot of weight. Some people forget this important fact I’m about to say.
You still have to reduce your overall calorie intake, to create a deficit, which combined with an intermittent fasting strategy will ramp up the fat-burning process. I know many people interested in gaining muscle who gain weight following intermittent eating lifestyles.
A large number of people think that the eating window means it’s gone time, you can eat, eat and eat. Don’t fall for this. For some people, the issue is with craving food during the fasting window, so when it times to eat, they go all out and eat even more calories than they would normally do following a 3,4 meals a day strategy with breakfast.
This is one of the reasons I personally don’t recommend intermittent fasting to people I’m helping lose weight. Sure, intermittent fasting works, you will lose weight but from the mental aspect, if you are not prepared and all in, it will feel like torture. And this approach is not sustainable, worse, you might relapse and gain more weight.
This is why my program, lose weight forever focuses so much on the mental aspect, the missing link in adopting healthy lifestyles forever.
Making such a drastic shift in your nutrition from overeating and not being active to full fasting or intermittent fasting is like taking off a cast on a broken leg and starting to run right away.
It’s a violent approach. I speak more about this on the upcoming vlog titled the best way to lose weight forever.
Now, let’s go back to the other strategies you can use to lose weight fast.
Now, let’s talk about calorie restriction, also called calorie deficit. If you choose to do full water fast, you don’t need to worry about calorie restriction. But if you follow an intermittent fasting strategy, low carb or Keto, which I will talk about later, you have to combine them with a calorie restriction strategy.
Calorie restriction is very simple to understand but a bit more technical to figure out if you are new to this.
Basically, each person, depending on sex, age, muscle mass, and activity level, have to burn a certain amount of calories every day.
In order to maintain our current weight, the BMR and TDEE equations were invented to calculate the minimum amount of calories required to do so.
BMR stands for basal metabolic rate, this equation does not take into account our activity level, but when we are at rest. The TDEE stands for total daily energy expenditure, which takes into account all the parameters of the BMR, such as age, sex plus our estimated activity level.
As you might know, to lose weight, you need to eat less than what your body needs, so less than your BMR or TDEE. The goal is to trigger your body to tap into your fat cells and release all this stored energy, this is how you lose weight. All the strategies on this video are geared toward this goal.
But you need to find out your BMR and make sure you eat below this number of calories every day. If you don’t follow a calorie restriction protocol, it will be hard if not impossible for you to lose any weight. And if you want to lose weight rapidly, more than 20lbs a month, a calorie restriction strategy alone will not help you do that. You need to combine it with other strategies.
There are many online calculators and apps that help you figure out your BMR so you can eat below this number.
In the free tool section of the website, we built a nutrition calculator that will help you find out your BMR.
Just enter your age and sex to find out your BMR. Next, I provide you two options to create a calorie deficit.
The first option lowers your BMR by 500 calories, and the second option I recommend lowers it by 1000 calories.
More than just helping you find out your BMR and then create a calorie deficit in order to lose weight, this calculator will also help you figure out your macronutrients, basically how much percentage of carbs, protein, and fats you should consume.
This third step is important and is the next strategy to lose weight fast you can integrate into your master plan. Let’s go over it.
Follow a Low Carb Diet
The ketogenic diet, paleo to Atkins, all these diets are forms of low carb diets, very popular in the past 15 years with people following healthy lifestyles and those transitioning toward them.
If I wanted to lose weight extremely fast, more than 20lbs a month, I would follow an intermittent fasting strategy, combined with a low carb diet and eat below my BMR to be in a calorie deficit every day.
This blueprint is what I recommend you follow because even though a full water fast helps you lose weight faster, it’s very hard to follow, mentally draining and not compatible if you have a busy schedule and need to have enough energy every day.
Now, I recommend you follow a low carb diet for many health benefits, but mainly because of the effect of carbs on the hormone responsible for storing fat in the body. Insulin.
Many people out there follow all kinds of diet and training programs without ever taking the time to dig into nutrition and fitness science and find out how the body, the metabolism works.
There are two hormones you want to know more about if you want to lose weight fast, and then stay fit for the rest of your life. Insulin and Glucagon. I speak at length about these hormones and others in the fat loss section on my video program lose weight forever. It will save you hours of reading books on nutrition science and physiology.
Basically, carbs, such as bread, pasta, rice, potatoes, cereal and all types of sweet, if not needed by the body, get converted into fatty acids and get stored in the fat cells, that’s how someone gains weight.
Insulin is the hormone playing the police officer, regulating energy traffic in the body. Muscles and cells in the body need energy to function and keep us alive, so it’s crucial they have enough of it at all times. But too much energy sugar in the bloodstream is not good, it’s dangerous. Diabetes, hypertension, clogged arteries, systemic inflammation, obesity, all these diseases are linked to an overabundance of energy sugar glucose in the body.
So the body developed ways to store energy in the body so it doesn’t just stay in the bloodstream.
Extra energy can be stored in muscles. Each muscle can store some amount of glucose they convert to a form of energy called glycogen.
You should know that carbohydrates are a form of sugar, so when we consume it, it gets converted to blood sugar called glucose. As I just mentioned, this glucose can be converted to glycogen, muscle energy or can be stored as fat.
Listen carefully, when glucose sugar enters the bloodstream, the insulin officer is called upon. First, he looks around to see if muscles are currently active and need energy right away.
Next, insulin checks if muscles that were active hours or a day before need to replenish their energy storage with glycogen.
Now, if muscles and cells in your body don’t need glucose energy from the food and carbs you just ate, the insulin officer will not waste this energy, it will be stored in your fat cells.
The reality in America and around the world is that most people follow diets full of carbs and do not exercise or stay active enough on a daily basis. So you can predict what will happen after consuming carbs made of sugar and worse, overeating. This is the perfect recipe for storing extra energy in fat cells and gaining weight.
This is what billions of people around the world are doing every day.
What’s worse is that over time, the hormone insulin starts to malfunction, because it is called upon so much. Imagine a traffic officer who works 19 hours a day, every day. It’s just a matter of time before he becomes sick and can’t do his job properly. This is what happens to insulin. It starts with insulin sensitivity issues, metabolic syndrome, all the way to diabetes.
I won’t go too far on the topic of insulin malfunction because the point I want you to remember is how following a low carb diet will help you lose weight fast and restore your health.
A low carb diet means consuming less than 25% carbohydrates a day.
For example, let’s say, you find out with a nutrition calculator that your BMR, basal metabolic rate, is 1800 calories, meaning you need to consume 1800 calories a day to keep your current weight.
Now, to trigger fat loss, you want to eat lower than that. So let’s say you set a goal of eating 1000 calories a day for the next three months.
25% carbs mean only 25% of the 1000 calories will come from carbs, so that’s 250 calories. Now you can write it down or put it in my fitness pal to monitor your daily food consumption.
A keto diet is an extreme form of low carb diet, where you only eat less than 5% carbs a day. This nutrition strategy forces your body to really dig into the fat cells to create energy, not from sugar carbohydrates but from molecules called ketones. Made from your fat cells.
It’s crucial you understand that in order to trigger your metabolism to burn fat, you need to activate the opposite hormone of insulin. Insulin has a twin hormone that works in reverse. Meaning if insulin helps the body store extra energy in the fat cells, it’s twin hormone, called Glucagon, helps the body use the energy trapped in the fat cells.
And the only way to trigger this fat-burning hormone that is glucagon is by not having sugar glucose in circulation. The body always needs energy to function, so if there is no glucose energy available, it has to find another way. This is where glucagon comes into play.
When blood sugar levels drop to a certain threshold, glucagon is activated, and fat cells are burned for energy. The human body has its own fat burner. That’s something few people know. And if you understand the science, you can activate this fat burner at will and lose as much weight as you want.
To resume the low carb strategy, follow a nutrition plan where you consume less than 20% carbs a day.
Either 20% or 15% carbs, this is what I usually recommend people to follow. You can calculate all of this with the nutrition calculator available on the website.
The Ketogenic diet is very trendy lately, for good reasons, but I don’t recommend it to people following the Lose Weight Forever program.
My approach is to start from the mind, you have to be all in within, the transition to losing weight forever has to be smooth, and you can’t make this transition last if you are divided within.
Going from eating a lot of carbs every day to practically no carbs with the keto diet demands a lot of discipline. And what people do is that they follow the wrong kind of discipline, which is a form of self-violence. Because within, the side that wants to eat carbs, which I call the cookie monster, is still present but imprisoned. People jump on the keto diet and see results fast, but that doesn’t last.
Keep in mind that most people, more than 90% of people following a diet fail before reaching their goals or relapse shortly after. This is what led me to create this program and come up with a complete, different approach than what has been done so far in the nutrition and fitness industry. We start with step one, the mind, which is 99% of losing weight forever.
But if you want to just lose weight fast, and can push through the mental turbulence… a keto diet, with around 5% carbs will help you burn more fat than the low carb diet I recommend, around 15 to 20% carbs. It’s up to you.
Ok, so far, we talked about full fasting, intermittent fasting, calorie deficit, and low carb diet. Now, let’s talk about fitness, another powerful tool to lose a lot of weight fast.
Aerobic Cardio for Fitness To Lose Weight
When it comes to fitness to lose weight, you have to be very precise choosing what to follow. I can’t tell you the number of people I see in gyms, either by themselves or with trainers that are doing exercises not focused on helping them lose weight.
You might ask, but maybe it’s not what they are looking for…But I’m talking about people who are overweight, obese and out of shape.
It’s you study human biomechanics, you come to understand that lifting weight or doing intense conditioning exercises is damaging to the body and joints. Imagine putting weight on a building whose structure is not properly balanced and lean.
This training approach leads people to overcompensate with muscles and other body parts which increases injury risks. Looking to learn more about human movement and how I can better help clients, I got a Functional Movement Screening certification and continue to learn more about human biomechanics.
Now let’s get back to business. If you want to select a fitness program that will help you lose weight fast,
Continue using the same reasoning we used with nutrition to lose weight, what type of fitness program maximizes fat loss. As always, the goal is to trigger your body’s hormonal system to tap into your fat cells, you know how to make it happen with your nutrition, now you need to do the same with your fitness.
I didn’t call this segment fitness, but aerobic cardio to be more precise. Fitness is very vague.
The human body uses different energy systems to produce molecules of energy called ATP ( short for adenosine triphosphate). The insight from studying human biochemistry is that not all energy systems the body uses tap into the fat cells.
If you remember, I said earlier that when you eat a low carb diet, such as the ketogenic diet, you basically cut the supply of carbs to the body, this means no more sugar is being ingested.
This action from your part sends a strong message to your body to switch energy systems and find a way to manufacture it from within. Neoglucogenesis is how the body taps into the fat cells and uses them as energy.
With your fitness, you want to follow a workout that will tap into your fat cells. I won’t make it too complex but basically, in terms of fitness, the body relies on three energy systems, a bit like a hybrid car.
When you need energy to generate a movement in a very short amount of time, the energy system called
phosphagen (creatine phosphate) will be selected.
The creatine phosphate is an energy pathway you would need if suddenly you get chased by a lion, or you are running a 100 meter in the Olympics.
But this energy pathway can only be accessed for no more than 10 seconds by itself.
After this short burst of energy, if you need more of it, your body will switch to other sources of energy.
The anaerobic and aerobic system are the two energy pathways we use every day to move around, at the gym and while playing sports.
Anaerobic means without oxygen, this energy system relies on energy obtained by glycogen, stored in your muscles.
But what you want is to tap into your fat cells to lose weight, because this is where all the extra weight is stored, it’s important you understand this. You don’t need to lose energy stored in your muscles, you need to lose all the energy stored in your fat cells. And to perform this job, you must activate the aerobic system.
Aero means with oxygen, with air. The aerobic system is an energy pathway that operates at a slower speed but has tons of energy available.
In contrast, the anaerobic system uses glucose in circulation, and glycogen stored locally in muscles. Anaerobic energy works faster, when you need energy right away, this system is primarily used.
Physical movements associated with speed and power are made with a type of muscle fibers called fast-twitch fibers, and if you look at microscopic images of these muscles fibers on google image, you will see how white fast-twitch fibers look because there is not that much blood flow and vascularity, less oxygen is needed.
So running fast, lifting weight, all these exercises rely on fast-twitch muscles, to produce force and speed.
Whereas walking, mild biking, jogging, dancing are the types of exercise that use primarily the aerobic system. Many sports require us to use all these three types of energy systems in synchrony, because we might be running slow for a while, then accelerate and so forth. A well-conditioned athlete is one that has all these systems well trained but even better, adapted to his particular sport.
If your main goal is to lose weight fast, aerobic cardio is the only strategy you want to focus on, until you reach this goal. Every other fitness strategy will be a waste of time.
Another benefit of aerobic training like walking or doing the elliptical machine is that it’s very mild on the body, so you recover from them quicker. This means you can walk, bike, or use the elliptical machine every day.
In comparison, exercises recruiting the anaerobic system and fast-twitch muscle fibers require more time to recover, come back to baseline and get stronger, which is called muscle super-compensation.
This is why since the 1970s and the understanding of energy pathways, aerobics cardio led so many people around the world toward jogging, walking as a mode of exercise or doing dance classes like Zumba to lose weight and stay within healthy BMI levels.
A person who is not overweight, in good shape has enough calories stored in his fat cells to survive without food for at least a month if he has access to water and electrolytes. So you can imagine how much extra energy someone who is overweight or obese has available. So the more aerobic cardio you do, the more fat you will burn.
If you want to lose weight fast, doing some aerobics cardio is a must, you can do them every day. Actually, it’s not a must, because if you choose the strategy of doing a water fast, you don’t need to do any cardio during that time, your body will be too tired, and you will be burning a ton of fat for energy.
I have a client I helped lose weight for weddings who were doing aerobics cardio twice a day, 45 mins in the morning and 45 mins at night and lost 30 to 50 pounds in 2-3 months.
And if you need another reason to do aerobic cardio, how about the connection with stress and relaxation. These mild ways to exercise your body don’t tax the nervous system as much as lifting weight, doing CrossFit and high-intensity training.
A crucial component of losing weight is reducing your stress level. There is a clear connection between stress and weight gain. I always make sure to explain it to clients I’m helping lose weight.
Anaerobic workouts like running fast, doing high-intensity training, called Hiit, CrossFit, lifting weight, these modalities are taxing to the body. They will stress your nervous system. As a result, you will burn less fat and be more tired and stressed. Being stressed makes it harder to stay away from unhealthy food and stay focused on your goal of losing weight.
When the weather gets better outside, around March, I start to jog every two to three days. After a week or two, it’s fun, your body gets used to it and you don’t have to focus on jogging, it’s automatic, you can listen to your favorite music and enjoy the warm weather, the sky, the surroundings.
I can easily drop 6-7 pounds this way, even though I don’t need to. So when I’m doing more cardio or during basketball season, which involves a lot of running, I make sure to increase the number of calories I eat daily so I don’t lose weight.
Back to you, you don’t need to jog right away, just walking for 40 up to 80 minutes each time is good enough to boost your fat loss. Same times if you prefer mild biking or the elliptical.
I recommend you do it at least three times a week but you can also do it more if you have time for it.
Some opt for cardio five to seven days a week.
Notice how relaxed and mentally sharp you feel after doing aerobic cardio, it’s a good way to detox the body, increase blood circulation and oxygen to body parts that normally don’t get as much oxygen.
If you go to the gym, you can do the elliptical or walk on the treadmill with an inclined angle. This hack makes it a bit harder to walk for long, it’s like hiking, your calves and shin might feel super sore the next few days, so ease your way into it.
To finish the fitness segment, if you want, you can alternate between, walking, biking and the elliptical, doing 15-20 mins on each of them.
And if you have access to a sauna or steam room, use it after every workout session.
When it comes to losing weight, either doing it the right way, which takes more time because we take into account the mental aspect of lifestyle changes, or losing weight as fast as possible without hurting yourself, there are billions of people out there who first think about supplements if they want to lose weight.
We humans love to take shortcuts, especially if the task at hand is somewhat difficult.
The supplement industry is a 120 billion dollar a year industry, growing every year. A vast portion of the supplements sold on the market are ineffective or complete junk.
But sketchy marketers rely on people who think supplements are the magic bullet that melts fat away and builds lean muscles in a couple of months. This is the same reason people buy holy water from sacred places in the world.
When I was a kid back in Africa, I couldn’t wrap my mind about my mother and family members buying holy water from sacred places like Lourdes in France. How was that going to help us? You have to be pragmatic and a realist, if you think supplements are the magic key to making you lose weight, you are misleading yourself.
And take this from someone who is launching a supplement company in Africa. Some supplements can help support your overall strategy to lose weight. The keyword here is support because fasting, intermittent fasting, calorie deficit, low carb diet, and aerobic cardio are the main tools you need to lose weight.
These strategies should make 80 to 90% of your game plan. Supplements come into play for the 10-20% left.
First thing first, do not buy any supplement marketed as fat burners, there is very little scientific evidence about them working and worse, it might hurt you and make you feel dazed. Numerous supplements marketed as fat burners increase your metabolic rate, your heart rate, which can lead to palpitation, tremors and feeling uneasy.
The supplements I recommend to support your overall plan to lose weight fast work on other important factors of being healthy. So indirectly, they will help boost your weight loss.
I recommend you take some good quality fish oil, some turmeric mixed with ginger and black pepper for absorption, then Vitamin d3 and protein powder as a backup if you are on the go and don’t have time to eat some quality proteins.
Fish oil has so many health benefits that I will do an entire video just to explain them all. The primary reason to take fish oil is to increase the amount of omega 3s in the body, especially EPA and DHA. Because the common diet people follow are loaded with omega 6s. When the omega 6 to omega 3 balance lean too heavily to the omega 6, our body is pro-inflammatory.
Couple this with the fact that being overweight or obese is also pro-inflammatory, this is a dangerous cocktail many people are living with.
When someone becomes obese, the body sends inflammatory signals to the entire system, which accelerates oxidative stress, basically the rate at which things in the body break down. In the stress section, you will learn more about what catabolic and anabolic states are. If the body is overwhelmed and breaking down too fast, which is what oxidative stress is about, you are more exposed to develop diseases. Fish oil, more specifically omega 3s helps reduce oxidative stress and inflammation.
It also helps restore the health of your hormones, an important element in losing weight.
Earlier in this vlog, I spoke about insulin, the hormone in charge of regulating blood sugar glucose, the police officer in charge of sending extra energy to your fat cells which leads to weight gain.
Insulin tends to no work properly in people who are overweight and obese. Fish oil, turmeric, and ginger have all shown the ability to restore insulin sensitivity and blood sugar regulation.
Other benefits of fish oil include improving sleep quality and brain health, well being.
Now let’s talk about Turmeric and Ginger. The supplements I recommend, beyond helping you support your fat loss journey are very good for overall health, I take them myself every day. Turmeric and ginger are actually roots of the same family called Zingiberaceae or simply the ginger family.
Many plants of that family have been used in various cultures around the world for their overall health and medicinal properties for thousands of years.
Turmeric and ginger work extremely well at reducing local and systemic inflammation in the body, so people with different kinds of physical pain, such as joint pain, knee pain or back pain can reduce them with these supplements without the negative side effect of pharmaceuticals.
This combo also helps with restoring proper digestion, as well as working on blood regular regulation, which is why I recommend you get it.
Now let’s talk about protein powder. Consuming quality proteins is one of the “tricks” to cut cravings. Because when you change your nutrition for the better and start eating fewer carbs, you might experience moments of craving that can be, for some people, quite intense.
So in order to prevent this from happening and leading you to binge on carbs and snacks, you want to make sure you eat good proteins. If you choose to have breakfast, make sure you eat some form of complete protein.
Eggs, sausage, bacon, some greek yogurt, without sugar, of course, you can add some Splenda. For the other meals of the day, you have all the meat and fish available as well as nuts, that have some amount of protein in them. Beyond losing weight, many people like me follow a low carb diet all year long.
Naturally, if we reduce our carbs intake from 60-70% to 20% or below for some, we have to compensate for this with other macronutrients. Some, like the keto people, prefer to increase their fats. I prefer to increase both my fats and protein since I exercise a lot. Without enough protein on my diet, I would lose muscle mass.
So I make sure to eat enough proteins. Another benefit of protein is that it takes more energy for our body to break it down, which means more calories will be used to process it. This is called the thermic effect of food, very important to understand. Not all calories you eat get processed at the same speed through your metabolism, and some require more energy to be metabolized.
So by eating more proteins than simple carbs like bread, white rice or pasta, you will make your body spend more energy to process the proteins. Unlike simple carbs, proteins are going to enter your bloodstream and spike your insulin hormone right away, which in turn will activate the fat-storing process.
After using the online calculator to find out how many calories in total you should consume to create a calorie deficit, below your BMR, the calculator can help you find out the right macronutrient ratio I recommend you follow. I have two options, 60% fats, 20% carbs, and 20% protein. Easy to remember, 60/20/20. The other option is 50% fats, 20% carbs, and 30% proteins.
After this step, the calculator will break these percentages in grams for you, which you can then write down or insert into my fitness pal to monitor your nutrition every day.
Proteins are good but make sure you don’t overeat, this applies to all the macros, carb, fat and protein. You need to be in a calorie deficit at all times.
Having some protein powder in your house is useful in many ways. Especially to cut cravings, which often leads to relapsing and binging on carbs.
It’s also a good meal replacement option. Let’s say I don’t have time to eat breakfast or lunch, I can take two scoops of quality protein powder and it will give me as many proteins as eating a big piece of chicken breast or steak.
Or let’s say in the afternoon at work, you are craving food, which is a time where many people mental energy drop-down, which leads to eating some carbs, chips or sweets. Right away, take one scoop of protein powder, it will cut your craving and make you feel satiated right away.
Protein powder is also one of the cheapest ways to consume proteins in your diet.
For example, a chicken breast is around 2 to 3 dollar, and provides 25 to 30grams of protein. In comparison, 25grams of protein, from optimum nutrition whey protein, cost around 75 cents. Optimum Nutrition Gold Standard 100% Whey is what I have been taking for the past 10 years. It’s the best in terms of price and quality.
The fourth supplement I usually recommend to people I’m helping lose weight or who want to gain muscle or just preserve their health is vitamin D3. Another essential supplement to supply the body with this critical micronutrient.
Usually, we obtain vitamin D from the sun, specifically through contact with ultraviolet light, and food like eggs, salmon tuna or beef liver. But we spend 90% of our lives indoors, for a species that evolved outdoors, which is why millions of people if not billions are deficient in vitamin D.
Note that there is a difference between lacking total vitamin D and being deficient. Deficient varies in degrees, what you would like to have is optimal levels of vitamin D in your system. Vitamins can be water-soluble or fat-soluble. Fat-soluble vitamins can be stored longer in the body than water-soluble vitamins.
There is a long list of benefits vitamin D provides, no wonder full books are being written on this. From immune health to bone mineral density, lean muscle mass, to insulin sensitivity, hormonal health, mental performance and overall well being,
I recommend you get a good quality vitamin D3 and take about 2000IU a day. I usually buy the amazon brand.
Now, to finish the supplement section, let’s talk about some good quality multivitamins. I don’t usually recommend multivitamins because it’s often a blanket recommendation instead of taking a blood test or building a complete nutrition plan where most of your vitamins and minerals will come from.
But since I don’t know you directly, you can take some multivitamins to start off your weight loss journey and stop after finishing the bottle. Your next step will be taking a blood test to check your vitamins, minerals levels, and hormonal health. It’s something people should do often, check their blood test at least twice a year. There are a lot of online companies like Wellness Fx or EverlyWell that make is easy for you to understand your blood test results and improve your health.
As you can see, besides ginger, that has a slight thermogenic effect, meaning it might increase your metabolism so you kind of burn a bit more calories, none of the supplements I recommend are considered fat burners. If I don’t recommend that to people very close to me, I’m not recommending that to you.
Another thing about fat burners is that every time someone asks me about any fat burning supplements, I always take it as a sign that this person doesn’t really want to put in the work, they are looking for a magic pill.
Further, they are most likely not aware of the huge part the mind plays in successfully adopting a healthy lifestyle forever. This is the core of what my program Lose Weight Forever focuses on.
Now, let’s move to other tools you can use to boost your fat loss and reach your target weight as fast as possible without compromising your health.
Sleep & Weight Loss
The impact that sleeps and a lack of sleep can have on your capacity to lose weight is vast. Yet, when it comes to losing weight, people do not generally think of sleep. Here in America, it’s all about pushing it, doing more. The essence of doing more, be productive is great, but people are taking to extremes, thinking sleeping is for lazy people, the less you sleep the more time you have to kickass and be more productive.
Understand that you are not a machine, and there is a direct correlation between sleep and weight gain. So it’s not just about sleeping well to lose weight, it’s either sleep well or gain weight. To hammer the point home, I tell people in one of the videos of the program that it’s either they make sleeping well a must or stay fat.
Some of the most important hormones, actually every hormone in the body are important, but the ones involved in helping you lose weight or gain weight can malfunction if you are lacking sleep. Consistently getting seven to eight hours of sleep is a must if you really want to lose weight and stay healthy for the rest of your life. As important, if you want to be happy, in terms of mental health.
The amount of diseases linked to lack of sleep is frightening. One of them, besides weight gain and obesity, is the link between lack of sleep and Alzheimer’s disease. As a society, from children to adults, we have to take sleep seriously. If you consistently get 7 to 8 hours of sleep a night, you are doing your part to help restore your hormones and keep them healthy.
Sleep actually links well with the next tool you need to use, testosterone. It’s considered a male hormone because it’s the main hormone helping the body produce male-like characteristics, from sex organs to facial hair, voice depending during puberty and muscle mass.
It’s one of the reasons why men, in general, have less body fat than women. An athlete or fit male is supposed to have less than 12% body fat. In contrast, this level of body fat for a woman would be dangerous. A top female athlete needs to be around 22% body fat, 20% would be the max.
In both men and women, testosterone helps reduce body fat and increase lean muscle mass. So finding out natural ways to increase your hormonal health will help you have a steady amount of testosterone.
Sleep will help you have your optimal level of testosterone. We all have different thresholds of testosterone we can reach, so with quality sleep and other measures I’m about to talk about, you are making sure your testosterone levels are optimal.
Zinc is another micro mineral essential to testosterone health, which is why people recommend eating enough eggs, shellfish, red meats, and nuts, they are all high in zinc. Now, the other three ways to naturally boost your testosterone are lifting weight, reducing stress levels and losing weight. I will address stress and lifting weight since they are the next two recommendations to help you lose weight.
Lifting Weights to Burn Fat?
Let’s go over lifting weight as a modality to lose weight. My advice is that, if your goal is to lose weight fast, do not lift weights, use that time for aerobic cardio, as explained earlier in the video. You do not need to lift any amount of weight to lose fat, worst, weight lifting will slow down your progress toward losing weight within a short period of time.
A lot of fitness trainers and articles give terrible advice to people looking to lose weight. And in the past 10 years, lifting weight to lose weight has become a popular advice. Now, I don’t want you to take what I’m saying to the bank, learn in-depth fitness science and energy systems of the body and come up with your own conclusions. You hear people talking about HIIT training, short for high-intensity training. Which is doing explosive, intense weight lifting exercise and conditioning in short bursts, recovering a little and doing it again.
An overall HIIT training session is short, from 15 to 30 mins but intense. The logic behind that is that the intensity of this type of training will have your heartbeat increased through the following 4-5 hours after the workout, which means, your metabolism will be higher, thus helping you burn a bit more calories than usual.
This strategy is also applied to lifting weight. But what they don’t tell you is the reason why your heart rate will be higher than normal, 5-6 hours after a HIIT training session? Your heart rate will be higher because these types of workouts are very stressful to the body, in terms of heart rate, they put you in the red zone, weight lifting, in essence, is anaerobic, it requires your body to use energy without oxygen because the process of generating energy aerobically is slow. Lifting requires energy to be manufactured a bit quicker than when you are jogging or walking.
If you recall, anaerobic energy comes from glycogen stored in your muscles. Which leads me to the second point on why you should not lift weight if you want to lose fat rapidly. Weight lifting doesn’t directly tap into your fat cells as well as aerobic cardio does. Aerobic cardio, as the name indicates, generates energy with oxygen and fat. And the final point against weight lifting to lose fat is stress.
Out of all the strategies to lose weight I made in this video, the most important one is managing stress. It’s the core of my program Lose Weight Forever because I realized after 10 years of working in the fitness and nutrition industry that if you don’t manage your stress level, it will be impossible for you to sustain your effort to lose weight.
I’m sure you are excited and eager to lose weight right now, once you reach a point where you had enough being overweight, it’s like the cup is full, you gather enough courage and self-motivation to lose weight.
I hate to be the bearer of bad news but the relapse rate in nutrition and fitness is 95%, meaning, 9 out of 10 people who are looking to adopt healthier lifestyles, lose weight and stay fit quit before reaching their goals or relapse shortly after.
It’s critical to know what you are facing, the odds are against you, and knowing your enemy in detail is half the battle. What makes so many people fail and relapse at losing weight is that they overlook or ignore the role of stress and the mental aspect of losing weight.
Stress and mindstate are intertwined in such a way that if you don’t manage your stress, it will shift your mental state downward. You will have less mojo and eagerness to follow any of the strategies to lose weight I talked so far or you might find somewhere else.
Sure, you might be able to do it for a week or two, but if you are stressed, it will be harder and harder to keep up…hence people saying you need more and more discipline.
Which I think is a terrible recommendation, the more we get better at something, the easier it should become. If as time goes by, your effort to lose weight becomes harder and harder, it means your overall approach was wrong from the start, so now you rely on harsh discipline and external motivation to push yourself.
And this pushing might be a form of self-violence, because one part of your mind, the cookie monster wants to take back the driver seat, and the healthy side of you doesn’t want to let it happen. This inner conflict is mentally draining.
This is why in my program, the first step is helping you streamline your thoughts, wants and desire for them to be compatible with achieving your goal of losing weight. I show you all the mental tools needed to manage your mind state and take complete control of it, then it’s easier to execute the blueprint.
It’s important for me to also help you manage stress. Aerobic cardio does both, it helps you tap into your fat cells and burn calories for fuel and also act as an antidepressant. This is huge, we all know how better we feel after walking around and increasing oxygen intake. It’s not by mistake that millions of people like to run just to run, it makes them feel mentally better, aside from the physical effects. Some call it runner’s high.
Aerobic training is very mild on the body and mind, after doing it 2-3 times a week, you will start to enjoy it because unlike lifting weight, it’s painless. I’m not saying that lifting weights is bad, I lift weights three times a week, but I’m not trying to lose weight and have been doing this for 10 years now.
A final point about weight lifting is that you will hear and read some people saying how important it is to build muscle mass because it’s one of the ways to make it more difficult for your body to gain fat. This is true but understand that you cannot chase two rabbits at once. The blueprint to gain lean muscle mass and the blueprint to lose weight are completely different.
If you choose to lose weight and gain muscle at the same time, you will get mediocre results and lose hope. This is something that I explain to clients the first time we meet. We have to focus on one goal at a time. You are aiming at losing weight, burn fat as fast as possible, this should be your only fitness focus right now.
It’s true that once you lose all the excess weight you will look skinny. But that’s the first step. It’s better to be skinny or in normal shape and healthy than fat with some muscle under you because you are still in an unhealthy range and exposed to diseases linked to obesity.
Once you get back in a healthy normal range for your height, you can switch strategies and adopt a new goal, to be stronger, gain muscle, increase your bone density, increase your overall conditioning. This is what I have done with clients looking to lose weight. I don’t say just lose weight. Lose the weight and then we reassess and come up with new milestones for you to achieve. We have to keep it super simple, the mind likes clear and simple goals.
Stress and Fat Loss
Now, Let’s focus a little bit more on stress. I just explained how important it is for you to manage your stress level, the more relaxed and rested you are, mentally and physically, the easier it will be for you to follow strategies to lose weight. Something like fasting for two days requires a lot of willpower, so you can imagine how much of it you will need if you decide to fast for a week or more.
If you opt for intermittent fasting, which I think is best, plus a calorie deficit and low carb diet, you will still need some amount of discipline and willpower in the beginning. Because you are making drastic changes in your nutrition habits and lifestyle. For this shift to stick and become a new way of life, you need to have will power at least during the first months where those new habits are being created.
Now, one side effect of stress many people don’t know is how easier it is to crave carbs, sweets, and snacks under stress. This is where understanding endocrinology and neuro-science applied to nutrition helps a lot. A lot of nutritionists or trainers out there, if they don’t learn these other fields of science will not be helping clients understand the impact of stress and dieting.
The word stress is common in our language yet many don’t really understand the implication of being stressed. After a long arduous day at work or periods where we have to manage a lot of things, we say we are stressed, we can feel mentally more tired than usual and physically, we don’t have the same mojo.
There are two types of stress, acute and chronic. Acute stress is what is usually referred to as the good
form of stress. It’s a type of stress that doesn’t linger. It comes and goes. Riding a rollercoaster, lifting weight at the gym, playing an intense game of chess, studying all night for a test the next day, rolling your ankle, getting a cut on your hand…all those examples are forms of acute stress, short term stress.
And we usually say they are “good” but they can come with some pain, headache, increased heart rate, excitement, anger, pain.
The key takeaway with acute stress is that it doesn’t last and your body tends to adapt to what is stressing you and you get stronger. For example, lifting weight generates acute stress, but you are voluntarily going through some stress, physical pain to trigger a physiological adaptation after you recover from this workout.
If you cut open your finger, after a couple of days, you start to heal up.
In contrast, chronics stress is what is referred to as bad stress, because it stays longer. And you should know that any type of stress puts your body in a catabolic state. The body can either be in a state of building or breaking down. Catabolic and anabolic are the two scientific terms applied when the body is breaking down and building up.
Homeostasis, which is being healthy, is having a good balance between catabolic and anabolic states. When you are under stress, day after day, from work, not sleeping well, bad nutrition, depressed or anxious, if not fixed, you enter a state of chronic stress, and your body is in a constant catabolic state.
Applied to your goal of losing weight fast, being stressed makes it more likely that you will be attracted to carbs and sweets. Because of what this type of food does to the brain. It’s a form of self-medication.
When people eat simple carbs like fries, cookies, pasta, rice, cereals, fruit juices or sodas, the sensation of pleasure they get from it comes from serotonin, dopamine, and endorphins. Being under chronic stress, the mind is almost in survival mode, and when this happens, you are looking for what can make you feel good right now, not tomorrow.
This is why addressing stress levels and helping people include powerful ways to destress every day is one of the best ways you can help them maintain a weight loss plan for a long time and reach their goals.
So if you want to lose weight fast, reduce the maximum amount of stressors in your environment and make sure to include ways to destress in your life, you should do them every day.
You can have episodes of acute, short term stress here and there, but if you don’t have ways to blow off steam and de-stress every day, you will accumulate stress to a point where it becomes chronic, and now you have to deal with a bigger problem, making it extremely hard to follow nutrition guidelines to lose weight.
Eight years ago, when I was reading books on stress and its effects, and observing it with people I was training and helping lose weight, I put all my focus on reshaping my lifestyle and incorporating powerful ways to de-stress every day.
Right away I made a commitment to yoga, which is extremely useful to de-stress, from the focus on slow, extended breathing, combined with movement and stretching. It’s a form of moving meditation. Prior to that, I had no experience with Yoga, I just thought it was something for women.
Playing basketball, lifting weight, I have never been in an environment where my friends and fellow athletes were doing yoga, so it was a bit weird at first. But I started doing it twice a week at home, then did a 30-day challenge to really cement this in my lifestyle. This was 4-5 years ago, and I have been doing yoga two or three times a week since.
The next stress release practice I added to my life was meditation. I first got into it by doing breath meditation, called pranayama in yoga. This has been shown to dramatically reduce stress levels. You learn a powerful, manual way to take over your respiratory system and induce calm and peace in your mind. Ancient yogis discovered the connection between breathing, stress, the nervous system, and the mind.
After doing breathing meditation for 18 months, I switched to higher forms of mediation called insight meditation or contemplation of the mind, from within. I went from doing it twenty mins a day to thirty, then forty-five minutes. Now four years after my first meditation, I do between one or two hours of mediation every day. It’s almost impossible to go one day without meditating.
I will make another vlog on my journey with meditation and explain if you want to learn more. I’m also working on a master class course I will release in 2023.
You can add meditation or yoga to your lifestyle to make sure you have powerful tools to de-stress. Aerobic cardio, like walking, biking and jogging are great ways to de-stress, as well as the sauna. My gym has a very good sauna and steam room, so I use them at least twice a week.
Adding some of these tools to de-stress will increase your chance of success with losing weight and staying fit forever.
People are quick to jump on new diets and workout plan to lose weight, because they may have a lot of motivation at the beginning, but if you don’t plan for this invisible monster that is stress, it will hinder you from reaching your goal.
Do not underestimate the role of stress and weight gain. Remember, 95% of people dieting fail. There are 228 million Americans overweight or obese, and almost all of them have tried to lose weight, some did lose weight but the majority fail to reach their goals or relapse after.
Good video on How Sugar Affect the brain
We are close to finishing with this mega vlog on how to lose weight fast.
Avoid Alcohol and Coffee
When I’m helping someone lose weight, I usually suggest they abstain from drinking in the first two months if not three to kick start their journey. There are few correlations between weight gain and alcohol, more when it comes to alcohol and general health, physical and mental, but that’s a subject for another video.
First, Alcohol is a quick way to ingest empty calories. Empty calories mean a calorie that besides providing energy to the body doesn’t give you any micronutrients, the vitamins, minerals, and antioxidants.
Never forget that you want to be in a calorie deficit to trigger fat loss. Given the fact that you will eat less than your basal metabolic rate, whatever you choose to eat has to be nutrient-dense. Eating some nuts, a steak, some fish or sweet potatoes will feed your body with a lot of micronutrients.
Another aspect of drinking alcohol is the connection with food cravings and overeating.
Living in New York City, it’s not by mistake that most fast food places are open late at night, especially on weekends versus all the healthy places closing around dinner time. Alcohol consumption leads many people to seek out unhealthy food, pizza, fries, pastries, and so forth.
It turns off your will power that is crucial in the first three months of losing weight, because you have so many things add to your life and others to remove, you need to stay alert, mindful and focused.
In the beginning, you can’t rely on habits and momentum yet, most of your nutrition habits led you to gain weight, so you have to offset them by taking full, manual control, that’s why your will power is so important.
Alcohol turns off your willpower muscle, which is located in the prefrontal cortex, the part of the brain that helps us think, reflect on what actions to take and activate our critical thinking software.
Your goal is to lose weight fast, and a bad night of drinking can offset everything you have been doing for weeks. Worse, the ripple effects of eating bad after drinking can bleed into the next day. Just waking up with a slight hangover, feeling foggy and lethargic is enough to reach out to food for comfort, for pleasure. So the potential to eat unhealthy food or overeat the next day after a night of drinking is high.
Another factoid about weight gain and alcohol is how it affects weight distribution in the body. This is why the term beer belly exists, because of the effect alcohol has on gaining fat in the belly area. Men are more likely to gain fat in their belly area than women because women have generally more adipose tissue all over the body to store fat in comparison to men.
This is why you see some men with big bellies but normal arms and legs.
Next, the effect of alcohol on the liver alone should be enough to motivate you to drink as little as possible if not stop drinking for the first three months, so you can really turn on your engine and burn twenty-plus pounds.
Alcohol consumption leads to a disease called fatty liver, hepatic steatosis. Your liver is extremely important for your overall health, and it’s where insulin does its work of regulating blood sugar. Consuming too much fruit or alcohol leads to the storage of fat in the liver. Besides insulin resistance, which will make it harder for you to lose weight and potentially leads to diabetes, fatty liver disease can lead to cirrhose, liver cancer and liver failure.
Given what I just said, a lot of people opt out to reduce drinking or stop for the first three months if not more. It’s also common for many people to stop drinking after realizing how much better they feel, mentally and physically.
Now, i think what’s even harder for many people to give up for 2-3 months is coffee. As Dunkin Donuts said, American run on…coffee.
Some people love coffee so much, it would be impossible to give it up for three months. And if that’s your case, then keep drinking coffee, because removing it from your diet, combined with all these changes you are going to make in order to lose weight might be too much.
I just want you to know that coffee is liquid stress. Every time you drink coffee, you are injecting stress in your body, and the mental and physical boost you get is a reaction from the body to stress, it amplifies your state.
Drinking coffee to sharpen your mind is like pressing a button for a lion to jump right in front of you, or a snake, if that’s scarier to you. Immediately, you will feel energized because your body will produce the hormone dopamine which increases alertness and focus. But his way to create alertness and focus is not optimal. Later in the day, you will crash mentally or lack energy.
One book on coffee I read broke it like this, the energy you get from drinking coffee is just borrowing energy that you would normally have later on in the day. So if you drink 2 cups of coffee by noon. You are taking away the energy your body will have for later in the day.
I talked earlier on the correlation of stress and weight gain, and why it’s important you reduce your stress levels as much as possible. But I do understand that you might be so used to drinking coffee that you will be more stressed without it. Coffee withdrawal is real.
I am currently writing another mega vlog on coffee. I want to share what I have learned about the impact of coffee on health, stress, and happiness. I think millions of people out there are not fully aware of the impact of coffee, which is a psychoactive drug.
Now, let’s go over the last section of this mega vlog on tips you can add to your overall weight-loss strategy.
Tips to Lose Weight
Tip number 1- Carbs and Water Weight.
I talked at length on how reducing carbs in your diet will help you to turn off the hormone insulin, in charge of starting the fat-storing process. This will also help you turn on your internal fat-burning hormones glucagon. This is why I recommend you follow a low carb diet.
Another important aspect of reducing carbs intake is water retention and water weight. One of the reasons why people lose weight rapidly in the first few weeks is often due to water weight.
But many don’t understand what is causing this to happen, some know about water weight, some unknowingly think, wow, I’m losing so much weight. There is a connection between the body retaining water and carbs intake. The connector is blood sugar.
Most carbs, from bread, pasta, rice, and all the sweets turn into a type of sugar in the blood, called glucose.
Now when insulin is activated, it increases sodium retention in the body, sodium is salt. As your body increases its retention of salt, your fluid balance needs to stay optimal, so to balance out the salt, more water is absorbed.
This leads many people to gain water weight and become puffy, you can see it in their face, tight arms and other body parts. Even if you are not ready to shift once and for all to a healthier lifestyle. Try this small experiment for 5 days.
Reduce all your carbs and sugar to below 20% of your total calories per day and see how much weight you drop quickly. More, look at how less thirsty you become. You will be shocked. When people tell me how much water they drink all day, they forget that this is linked to their diet and carbohydrates consumption.
Once a week, I have a cheat day, or what I call a day where I eat more carbs and have no calorie restriction. On this day, I can eat a burger and some fries, some chocolate chips cookies or my favorite food, fried sweet plantain. I instantaneously notice how thirsty I become during this day and the following day.
Another way I notice it is on my face, it’s very little but since I shoot a lot of videos and edit them myself, I noticed a drastic change on my face days after my cheat day, when I consume a lot more carbs. For that reason, I don’t shoot videos on the day following my cheat day.
I’m saying all of this to help you understand the deep correlation between carbs and sweet intakes, insulin, and water weight. The more informed you are, the easier making this shift in your life will become.
Another connection is carbohydrate intake, salt and water retention which lead to hypertension, then to cardiovascular diseases.
Tip number 2- Increase your metabolism
This is one of the most common things people who want to lose weight google and want to know. How to speed up your metabolism so you can burn more fat.
This public interest is fueled by supplement companies and millions of dollars spent on marketing of fat burners. Some believe this is the ultimate secret to fat loss.
Calorie restriction, fasting, intermittent fasting, low carb diet, quality sleep, reduced stress, aerobic cardio, all these tools have a bigger impact on weight loss than pills to speed up your metabolism.
If you still want to speed up your metabolism, adding hot spices to the food you eat can increase your metabolism, meaning, how much your body burns during the day, without doing any major activities. There are all kinds of supplements out there all claiming to help you lose weight but they barely work. The only one I would recommend is decaf green tea, because of the impact it can have on helping you get rid of fat cells.
Even though you will lose a lot of fat following all these strategies, studies show that people who become overweight increase the overall number of fat cells in their body. Fat cells can stretch in order to store fat but over time, they will also increase in number.
If you lose weight, get back in top shape and maintain a healthy lifestyle, you will be fine for the rest of your life, but if you relapse and start eating unhealthy again, you will gain fat rapidly, faster than someone who has never been overweight in his or her life. EGCG ( epigallocatechin gallate) is an antioxidant present in green tea that helps with thermogenesis, meaning increased fat burning at rest.
Long term, green tea excrete may have the potential to reduce fat cells. I said may because the science of this is not conclusive.
Another tip to increase your metabolism is the cold. Cold showers are great for that, the body shivering is a way to generate heat, and in order to do so, more calories will be burned.
Besides helping you burn a little bit more fat, cold showers have a ton of health benefits, from blood circulation to glucose regulation, mood and immunity.
You can learn more about the benefits of cold showers here, here and from the iceman, Whimoff. I took his online course and learned a lot from it.
Tip number 3- Emergency Food
Emergency food is the food you have on yourself when you go out, so if you happen to crave food, you can take them instead of buying unhealthy fast food, sweets or pastries. Have a bag of your favorite nuts, make sure there is no added sugar in them.
Tip number 4- Blood test – Hormonal test
Everybody should have their blood test taken at least twice a year if not every three months. If you are overweight or obese, getting a full blood test drawn will help you uncover micro-nutrient deficiencies and check your hormone levels.
Hormonal health is super important in helping you lose weight and stay fit forever after. A lot of people are slightly scared to get their blood tests but don’t be, it’s one of the best ways to be aware of your inner health, caring about yourself.
Tip number 5- Add more walking into your day to day life
The last tip is easy but powerful, add more walking to your life, besides walking for fitness, see if you can walk more in your day to day life. Can you spend more time standing up if generally, your job requires you to sit for long periods of time? We talked about increasing your metabolism so you can burn more fat, being in an upright position does that. Really, just standing up increases your heartbeat.
We are now done with this vlog on how to lose weight as fast as possible. It’s now up to you to apply some of these strategies and lose weight. In the process, you will learn more about yourself and increase your overall wellness IQ.
Now, if you want to find the best ways to lose weight forever, check my program Lose Weight Forever, where I explain the overall strategy and my mental approach to dieting.
If you take care of the mental aspect, learn how to take full control of your mind, once and for all, align your desires, wants and external action toward a healthy lifestyle, you will reach your goal but more importantly, come out totally transformed within, like graduating a class. Your mental state will not allow you to relapse again, it’s like unlearning how to ride a bike, this won’t be possible.
It’s up to you, thank you.