Let’s start first with one of the simplest ways especially for beginners and that’s carb cycling. Carb cycling was one of the first diet approaches that I used to successfully drop body fat.
The great thing about carb cycling is that it’s a very easy way to lose weight fast without giving up carbs altogether.
The high carb days would allow you to enjoy more of the types of carbs that you enjoy.
When setting up a carb cycling diet your protein and fat macros remain pretty much the same while carbohydrates get manipulated day to day.
Since protein and fat macros stay the same on all the days your calories will be significantly lower on your low and no carb days.
This is why many people use their high carb day as a reefed day and this makes the plan easier to stick to because every third day you’re able to satisfy your cravings for things like rice, pasta, and bread.
Even though your calories may wind up being higher than maintenance on a refeed or high carb day it should balance out with your low and no carb days to create a substantial deficit.
Definitely substantial enough to help you deplete your glycogen stores, lower overall insulin levels, lower total weekly calories, and lose body fat.
To set up a carb cycling diet you first want to find out what your normal daily macronutrients should be at for cutting.
You can use my calorie calculator that I have linked up below to do just that. And then you want to work on creating an overall deficit over the course of every 3 days.
For example, if you know that normally you’re supposed to have 2000 calories per day to lose weight, you might allow yourself 2500 calories on your high carb day, 1800 calories on your low carb day and only 1500 calories on your no carb day.
Again keeping protein and fat consistent throughout all 3 days. Even though you would allow yourself 500 extra calories on your high carb day…over the course of three days you’ll wind up with fewer calories than if you simply had 2000 calories each day.
The next way to speed up weight loss is to simply incorporate two days per week with significantly fewer calories.
This is also known as a 5:2 dieting approach and it’s considered a form of intermittent fasting. On your two fasting days, you would want to take in under 500 calories per day.
You can have your fasting days on two back to back consecutive days such as on a Wednesday and Thursday, or you can have them on two separate days of the week.
The results should be the same. Not only does this help you decrease your total calories for the week, but it also allows you to lower your blood sugar and increase insulin sensitivity further helping you burn fat faster.
Many people love splitting up their diet like this because it allows them more freedom throughout the week. Since we’re on the topic of fasting the
next way to speed up weight loss is with an . An extended fast is one in which you have no calories at all for a period of time.
If you’re throwing an extended fast into your cutting plan I recommend you don’t go over a 36 hour to 48 hours fast.
However, you don’t even have to go so long to experience the benefits of an extended fast. Even if you simply wait one day to eat only one meal at night
or you start with breakfast and just don’t eat anything else for the rest of the day you can see faster progress with weight loss.
As long as your diet plan on your feeding days is set up well throwing in a couple fasting days can greatly speed up fat loss without breaking down muscle tissue.
Just to be certain I recommend you don’t exceed 42 hours especially when you’re probably already in a caloric deficit as it is if your diet plan throughout the rest of the week is set up correctly.
Let’s move on the next tip and this is going to sound to simple to be effective, but every one of my clients that have done this have told me that it’s a true game changer.
You’re going to eat either a salad or green vegetables before every one of your meals. Now I know you’ve heard that eating vegetables can help you lose weight,
but the reason why I want you to eat them before your main meal is that vegetables fill you up for a very small amount of calories.
The truth is that most people aren’t eating their vegetables as it is and if you save them to the end of your meal chances are that they’re going to wind up being the leftovers.
Since veggies are very healthy, since they fill you up, and they have the smallest caloric cost you should eat them first.
Not only will it help you get your vitamins in, but it will also cause you to decrease cravings and leave you feeling full after every one of your meals.
You might even feel full enough to have a smaller serving of everything else on your plate. Ultimately Helping you lose weight faster and helping you stick to your plan.
For the next way to speed up fat loss let’s talk about apple cider vinegar. Even though I’m not big on supplements and magic detox drinks that are supposed to help you burn fat faster there are some studies on apple cider vinegar that show that it can really help.
But there are also a few studies done on people. One study had over 175 obese participants that consumed apple cider vinegar for 3 months.
One group had no apple cider vinegar, another group had one tablespoon per day, and the last group had two tablespoons per day.
And the researchers found that the two tablespoon group lost the most weight and specifically belly fat. It actually sped up weight loss in the study,
but over the course of the three months, the two tablespoon group only lost about 2 kilograms more than the group that had no apple cider vinegar.
So keep in mind just drinking apple cider vinegar will not produce stellar results without dieting and exercising as well.
Apple cider vinegar is supposed to act as an aid in the fat loss process, it can lower appetite and help you burn some more fat, but it’s not the key component to fat loss. Diet and exercise are.
Let’s move on to number 6 which is another aid I should mention…. green tea. Green tea has potent antioxidants known as catechins.
The most important of these is EGCG which can boost your metabolism. In order to burn fat, fat must first be broken down inside the fat cell and moved into the bloodstream.
EGCG can help inhibit an enzyme that breaks down the hormone norepinephrine. This means that there will be more norepinephrine released.
This hormone is used by the nervous system to signal the fat cells to break down fat. Therefore, more norepinephrine leads to a stronger signal being sent to the fat cell leading to more fat loss. As great as all this sounds let me remind you that Green tea is an aid.
Next we have a method to speed up fat loss with exercise. After every one of your weight training workouts I want you to throw in either a 30 minute long duration steady state cardio workout such as running on a tredmill, using a stairclimber, or an airdyne bike.
Or instead, you can do 15 minutes of high-intensity interval training where you would do exercises back to back with no break for a certain interval.
For example, you can combine squat jumps with weighted burpees, and medicine ball slams.
You would do each for 30 seconds with no break in between the exercises and then after completing all three take a 30-second break.
You can add other exercises and sets, but the key is to repeat the intervals for a total of 15 minutes. Weight training predominately uses glycogen for fuel.
So by doing one of these forms of cardio after your weight training workout, you’ll have a direct line to your fat stores allowing you to mobilize and burn more fat.
The next way to speed up fat loss is by doing a more aggressive diet. So many people are afraid of their bodies going into a starvation mode because they’ve decreased their calories too low.
The truth is that no matter what you do if your diet and cut calories even by a small amount your metabolism will try to slow down to match the number of calories you’re taking in.
The “starvation mode” is actually known as adaptive thermogenesis and the good news is that it’s not permanent. As soon as you increase your calories back to a normal range your metabolism should go back up.
Most diet plans advocate for you to not lose more 1-2 pounds per week. But, this is a myth especially for people that are heavier and need to see faster results to not get demotivated.
Most cutting plans have you cutting calories by about 20 to 25 percent from maintenance, however, if you have a lot of fat to lose you can go as high as a 40 percent reduction to see faster fat loss.
The key thing to keep in mind is that in order to maintain such a high deficit you should listen to your body when you get really hungry and decrease your deficit on those days.
By refeeding when necessary it becomes a lot easier to stick to more aggressive diet plans.
Another simple way to speed up weight loss is by getting more sleep.
Seriously this one is very important because not getting enough sleep leads to having less energy for exercise, less impulse control when it comes to making decisions on what to eat, and it messes with important fat loss hormones.
these hormones don’t work the same when you’re sleep deprived causing you to feel hungrier throughout the day.
Researchers found that when dieters cut back on sleep over a 14-day period, the amount of fat they lost dropped by 55 percent, even though their calories stayed the same. Point is getting more sleep.
The last way to speed up weight loss is by being consistent, this has been one of the most highlighted tips on this channel since day one. Consistency is the major key to all of your fat loss goals.
If you constantly start and stop you’re never going to achieve the look in the mirror that you’re after. What you look like today is the result of what you’ve done consistently over the last few days, weeks, months, and years.
If you want to look or feel differently you have to change what you do on a consistent basis. As easy as this sounds this actually happens to be one of the hardest things for people to do.
Anyone can diet for 3 days, have a binge session, and quiet, but very few can actually stick to the plan for the long haul.
So what me and my team have done is we’ve set up a challenge to tackle this very real psychological issue of sticking to the plan.
The program is 6 weeks long and on average it has my clients losing 20 pounds or 5 percent of their body fat in just 42 days.
And almost everyone that takes this challenge sticks to the program from day 1 to day 42. Why? because we give you the incentive to follow through.
We make you put skin in the game which makes you follow through on your goals. By following through from day 1 to day 42 you get the challenge for free,
which is awesome because the program comes with a customized aggressive fat loss diet plan, as well as a 42-day workout plan,
and an accountability coach that will mentor and guide you through the entire process.