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7 Steps on How To Lose Weight Fast!
Without Starving Yourself, Counting Calories or Killing Yourself in the Gym!
I know, you’ve probably heard it all before….how to lose weight fast…how to lose weight easily…how to lose weight by having this drink two times a day...blah blah blah. I know, it gets frustrating because we hear it all the time and we can’t get away from it. In fact I checked my email this morning and there were about 5 spam messages all promising the same thing….How to lose weight fast! I’m pretty tired of it.
I’ve tuned all this nonsense out as I’m sure you’ve had. It gets repetitive and it gets boring but I’m going to let you in on a little secret on how you to lose weight fast and easily without counting calories, starving yourself or killing yourself in the gym. You see, most folks get it wrong when they want to lose weight and burn belly fat. What I’m about to tell you will allow you to lose weight fast, easily and effectively. Best of all, there are no endless cardio sessions, you don’t have to starve yourself or count calories and there are no crazy diets to follow!
7 Simple and Easy Steps on How to Lose Weight Fast!
It’s pretty simple. Our bodies rely on consistency. If you want to lose weight, be consistent. The more consistent you are the more weight you are going to lose. There are no secrets or magic drinks that will cause you to lose weight. If you truly want to lose weight fast, two things need to happen. First, you need to follow a few simple nutritional rules. These are simple rules and you don’t have to count calories or follow any type of special diet.
Second, you need to move and activate your body on a daily basis. This doesn’t mean killing yourself in the gym every day; it means to allow your body the opportunity to heal and grow by using simple body movements such as walking.
Do these two things on a consistent and daily basis and you WILL lose weight fast.
The 7 steps I’m going to outline to you will allow you to not only lose weight on a consistent basis but you will lose weight fast and safely! These are not super hard or complicated steps and anyone can perform them! You don’t need to count calories, you don’t need any type of fancy diet and you don’t need to join a gym.
Follow these 7 steps and you will lose weight fast!
Step 1: No Processed Starches for Your Lunches and Dinners
You want to lose weight fast? Cut out all processed starches for lunch and dinner. That means no rice, no pasta, no potatoes, bread or bread. I’m serious; this one step is half the battle. There are three big problems with processed starches. First, they are calorie and carbohydrate dense. For most of us trying to lose weight, our lunch and dinner calorie allowance will fall between 300 and 450 calories. One cup of uncooked macaroni pasta has about 330 calories and 70 grams of carbohydrates. That is a lot of calories and that’s plain! Who has plain pasta, rice or potato – Nobody does!
Second, we tend to pile on sour cream, pasta sauce or butter on our starches. 1 cup of pasta sauce has about 100 calories and 10 grams of carbohydrates. What’s spaghetti without hamburger? Add another 5 ounces of lean hamburger which is about 250 calories and that one cup of macaroni with hamburger and sauce are 680 calories with over 80 grams of carbohydrates. You will NOT lose weight eating these types of meals.
The 3 foods YOU MUST Avoid if you want to lose weight!
Third, an overabundance of carbohydrates (in one sitting) will cause an imbalance in your sugar levels. You see, processed starches such as white pasta will break down quickly in the body (once consumed) and converted into sugar (muscle fuel). Any excess carbohydrates (sugar) get metabolized as body fat
The problem with consuming a lot of processed starches in one sitting is that your body will have to work overtime to convert those carbohydrates into usable fuel (sugar). The body can only store so much fuel in the muscles, liver and brain before it starts to metabolize excess sugar as body fat.
The absolute first step to losing weight fast is to cut out your processed starches. Here’s what you need to do. Have two cups of either fibrous or leafy vegetables with a serving of lean protein. For example, two cups of steamed broccoli with one roasted chicken breast.
Here is a sample lunch:
• 1 chicken thigh (or breast) (skinless)
• 2 cups Thai Style Stir Fry (Artic Gardens, Frozen)
• 1 tsp buffalo wing sauce (mild)
• 1 tablespoon mayonnaise
• 1/4 teaspoon salt substitute (No Name brand)
• Dash of onion powder
• Dash of pepper
• 1 glass of water
Here is a sample dinner recipe:
• 2 cups Romaine lettuce (shredded)
• 1/2 cup cherry tomatoes, halved
• 1/2 green pepper (cut into chunks)
• 1/2 cup of sliced cucumber
• 1 roasted chicken breast (boneless, skinless)
• 2 tablespoons Italian dressing
• 1 whole wheat dinner roll
• 1 glass of water
Here is a 7 day meal plan to help you (comes with a grocery list):
The belly be gone 7 day low carb diet meal plan
If you absolutely must have starches, keep it small. See the portion control size below for serving sizes. Here's a video on how I explain processed starches and weight loss.
The Belly Be Gone Bottom line: Processed starches are calorie and carbohydrate dense. You MUST stop consuming processed starches (white bread, white rice, white potatoes, white pasta etc.,) for your lunches and dinners if you want to lose weight fast.
Step 2: Control Your Portion Sizes
You really want to know how to lose weight fast? Control your portions. This one simple step is a big one and once you start to implement it, will have a huge impact on your weight loss efforts. You see, the problem is that we don’t know what our actual portion sizes should be since all of us are different sizes and weight. Portion size for one person may not be the same for you.
51 tips to burn belly fat and lose weight
The good news is that I’m going to provide you with your own custom, portion size measuring tool and you don’t need a measuring cup or measure your ingredients. Here’s what I want you to do. Raise your hand in front of you. Open your hand and look at your palm. This is your portion control guide.
You see, our palms (not including the fingers) are our own custom food guides and are reflective of our body size. It’s a perfect food measuring tool specific for each of us. Use this guide to measure your cooked foods.
Protein Source: The size of your palm. This can be a pork chop, chicken breast, sirloin steak, fish…whatever. It just needs to be the size of your palm.
Fibrous or Leafy Vegetable Carbohydrate Source: Two times the size of you palm. This can be broccoli, cauliflower, kale, spinach, lettuce, bean sprouts…whatever. If just needs to be two times the size of your palm
Fat: The size of your thumb. This goes for any oil, butter or other fat. That’s about ½ a tablespoon.
Starchy Carbohydrate Sources: Half the size of your palm (cooked). This goes for any rice, pasta, or potatoes.
Remember, no sauces or gravies.
The Belly Be Gone Bottom line: Knowing how much food you are consuming at each meal will put you on the fast track for efficient and effective weight loss. Control your portions and you will be one step ahead. Remember, use the above food portion control guidelines and you will start to lose weight fast!
Step 3: Use the Small Plates!
Here’s a quick question for you, which plate do you use for your lunch and dinners? I’m going to guess it’s the big plates. Do you know why we use the big plates? It’s because we’ve been taught that the big plates are grown up plates and we need to fill that plate if we want to grow and stay healthy. Here’s the problem. We never fill the big plates with fibrous or leafy vegetables; we fill them with process starches such as mashed potatoes and gravy and pile on fatty sources of protein such as a big ole fatty pork chop (s).
Our minds have become conditioned to associate a full plate with a full belly. That’s just the way we are brought up. However, our minds don’t really know the difference between a big or small plate. It just knows that the plate is full and it will satisfy our hunger. Remember, our minds associate a full plate of food with satisfaction. Do you really want to know how to lose weight fast? Stick to the small plates for your lunches and dinners. Simple trick to help you lose weight fast!
Use the small plates if you want to lose weight fast!
I haven’t used big plates in years and I don’t miss them. They’re packed up and in my closet. I want you to do the same. If you’re serious about losing weight fast, start using your small plate and ditch the big plate. Trust me on this one folks, this will trick your mind into thinking it’s a full plate and if your mind is convinced, your body will follow.
Here's a video of me explaining this cool weight loss trick.
The Belly Be Gone Bottom line: Your mind doesn’t know the difference between a small plate of food and a big plate of food. All it knows is that there is a full plate of food. Use the small plate for all of your meals and you will lose weight fast!
Step 4: Stick to One Serving Only!
Stick to one small plate of food using step 2 portion control guidelines. Do not go back for seconds…I repeat, DO NOT go back for seconds. Have one serving of food and follow it up with a full glass of water (16 ounces). The glass of water will fill you up and get rid of the urge to have a second plate. After your body starts to get used to having one serving it will stop the urge to have seconds. Give it a week and you will see the big difference in your body and how it responds to a single serving.
Remember; don’t stack food on top of food. Use step 2 and step 3 guidelines.
The Belly Be Gone Bottom line: By sticking to a single serving you will stay within your calorie meal allowance which is THE most critical element to losing weight fast.
Step 5: Reduce you Sodium Intake to Less Than 2 grams Per Day
Excess sodium in your body will STOP you from losing weight. Don’t get me wrong, we need sodium to keep our body functioning but the problem isn’t sodium. It’s the consistently high sodium levels that contribute to water retention. Think of excess sodium this way. It puts up barriers and blocks in our system that doesn’t allow our bodies to get rid of toxins and excess water the way it should. What do you think will happen if you reduce your sodium levels to normal levels on a consistent basis? You will start to lose weight. Does sodium make you fat?
If you reduce your sodium levels on a consistent basis, you lower your barriers to weight loss and your body will start to eliminate excess water and toxins. By lowering these barriers your body will be in a much better position to starting losing weight.
How do you reduce your sodium levels? Ditch your salt shaker and your salty snacks (sorry, no chips or salted snack items)
I want you to ditch your salt shaker and get yourself a salt substitute. A salt substitute uses potassium instead of sodium which tastes pretty close to salt. It will fool your mind into thinking you’re actually using table salt! This also goes for your pre-made spices such as steak, chicken and vegetable spices which all use salt. Grab yourself a salt free substitute instead.
Here are a few of my favorites:
Salt substitute: No Salt by Windsor. This replaces my salt shaker and use it for my meals and in my salt free spices. You can find this salt (and others) at your local grocery store.
Spice substitute: Mrs. Dash seasoning (original and herb and garlic blend). I use Mrs. Dash on everything I cook! I’m serious; I use this spice on everything from chicken to fish. I add a bit of salt substitute in it and you will never know there isn’t a speck of salt in it. You can find Mrs. Dash at your local grocery store.
Salt free spice hybrid: Herbamare by Vogel. I love using this spice as well. This spice contains a bunch of ground up spices and uses potassium as the sodium substitute. It tastes AWESOME! You can find Herbamare at your local health food store or in the organics section of your local grocery store.
Here's a video of my explaining if sodium makes you fat:
Belly Be Gone Bottom Line: Excess sodium will keep body weight on. If you want to lose weight fast you absolutely MUST get your sodium levels under control. Once you get your sodium levels under control you will improve your body’s ability to eliminate water and toxins and lose weight on a more predictable basis.
Step 6: Reduce Your Sugar Intake to Less Than 25 Grams per Day
Do you want to know what the 2 main problems are with excess sugars are when it comes to weight loss? First, it converts way to fast in the body to be used as fuel which upsets your sugar balance; and 2) Any excess sugar gets metabolized as fat…super-fast!
Excess sugar is one of the worst things for weight loss because the excess sugar gets metabolized as fat. Do you want to know how to lose weight fast? Reduce your daily sugar intake to less than 25 grams per day. How do you do that? It’s pretty simple. Follow the above noted steps and guidelines and cut out all process sugar based snacks (and desserts). Do this and you will stabilize your sugar levels, keep your energy levels (and moods) stable and best of all, you will lose weight fast!
What about fruits?
Fruits do contain sugar but they taste so great and contain loads of vitamins, minerals and anti-oxidants. I suggest having one serving a fruit, two times per day. Personally, I have one serving of fruit with my breakfast (either blueberries, grapes or strawberries) and one serving for my mid-morning snack, usually an apple of an orange. Do not have any fruits after 6 PM. Your fruit serving size should be half the size of your palm. That’s roughly one small orange, one small pear or half a cup of blueberries.
Serving size for fruits: Half the size of your palm
Also, do your best to stay away from bananas, dates and other calorie dense and carbohydrate fruits. These types of fruits contain too much sugar and are very calorie dense. If you do crave a banana, have half of one.
Be careful about eating calorie / carbohydrate dense fruits such as bananas when you are losing weight
Belly Be Gone Bottom Line: Limit your intake of sugars when you want to lose weight because your body will metabolize excess sugars into fat. It’s pretty simple. If you want to gain body fat, eat more sugar. If you want to lose body weight, eat less sugar. Get your sugar consumption to less than 25 grams per day and you will start to lose weight fast!
Step 7: Go for a 45 Minute Walk Every Day
When it comes to losing weight and belly fat, the body needs to move. There are two main reasons. First, your muscles will soak up calories once they are activated. As your muscles get stronger they will continue to soak up calories on a consistent and predictable basis. Second, your cardiovascular system will burn fat. You will continue to burn fat as your cardiovascular system becomes more conditioned. Do crunches burn belly fat?
Your exercise (or activity) doesn’t need to be anything too crazy or intense but the body needs to 1) activate; and 2) be consistent. To do this, take a simple 45 minute stroll every morning before breakfast. You don’t need to go to a gym or nothing like that but you do need to move your body every day to lose weight fast. If you want to join a gym or work out, that will definitely help but to start losing weight fast, you just need to get your body moving. Here are some belly fat torching home workout routines.
If you can’t go for a walk (snowing or raining) perform this light, low impact activation routine in the morning.
- Knee raise and touch: 1 x 40
- Hand raises: 1 x 40
- Short squats: 1 x 15
- Front jacks: 1 x 20
- Wall push- ups: 1 x 12
- Hip thrusts: 1 x 15
- Dead bugs: 1 x 20
Remember, you don’t need to kill yourself in the gym or do something you’re not comfortable or ready for. To starting losing weight fast, you just need to activate your body every day. That can be a walk, a hike, a jog, dance, a short body weight routine, weight training…anything that allows you to activate your muscles and cardiovascular system. Do that every day and you will start to lose weight fast!
My suggestion is to start with a walk every morning. A nice brisk walk will clear your mind, activate your body and get you ready for the day. Does running burn belly fat?
Belly Be Gone Bottom Line: Once your body starts to activate, you will start to lose weight fast. Your body doesn’t need much to activate, it just needs to move on a consistent basis. A simple 45 minute walk every morning will get you on the fast track to efficient weight loss. Remember, be consistent with your activity (every day) and your body will be consistent with your weight loss!
How to Lose Weight Fast – Conclusion
When it comes to losing weight, there are no secrets or magic pills. It comes down to 2 elements. First, watch what you eat and keep your portions under control. Second, you have to move your body on a daily basis in form of progressive exercise. If you can do these two things I can guarantee you that you will lose weight fast. Follow the 7 steps to lose weight fast:
Step 1: No Processed Starches for Your Lunches and Dinners
Step 2: Control Your Portion Sizes
Step 3: Use the Small Plates!
Step 4: Stick to One Serving Only!
Step 5: Reduce you Sodium Intake to Less Than 2 grams Per Day
Step 6: Reduce Your Sugar Intake to Less Than 25 Grams per Day
Step 7: Go for a 45 Minute Walk Every Day
Remember, you don’t have to kill yourself by doing crazy workouts. Start simple and work from there. Trust me, you’ll lose weight fast and you’ll feel great.
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Stay safe and Stay strong!
Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.