** **There’s one question I get all the time as a fitness coach:
“How long will it take?”
Especially now, as the summer is approaching, many wish to get in shape quickly.
And the truth is, quick weight loss is possible.
Look at the popular TV show “The biggest loser”:
A 2016 study showed that the participants lost an average of 57kg!
You CAN lose weight fast.
The question is - should you?
Unfortunately, the same study concluded that the participants regained 70% of their weight.
This doesn’t only happen within the TV show though:
92% of people who do a “diet” regain their weight!
But it doesn’t have to be that way.
In this newsletter, you will learn the fastest way to get rid of bodyfat, without suffering the Yo-Yo effect.
Keep reading to learn how to get rid of your belly until summer, without putting it back on!
How fast can you go?
Before we go into a 5-step framework for quick and sustainable weight loss, we need to cover the main factors that determine speed.
There are three main factors - the first one is lifestyle.
Look at the actor Mark Wahlberg as an example, who is notorious for being in tremendous shape.
He posted his daily routine on Instagram:
As you can see, his daily routine is rather unusual.
He can dedicate a major part of his life to his fitness, working out twice a day, planning his meals meticulously, and going to bed at 7:30.
For most people, most likely including you, this wouldn’t be possible.
You need a strategy that can be integrated into your life, or you’ll fail.
This is the reason why you can’t copy what Hollywood stars or social media influencers showcase:
They can have their day revolve around their body, if necessary.
This isn‘t the case if you constantly travel for business, work 60-hour weeks, and have a family to take care of on top of that,
You need a strategy that is tailored to you.
The second factor is the time frame:
During my strength-coach education in 2018, I had to cut down through a body-building style diet.
This was part of the exam because the educators wanted us to experience the effect of an aggressive diet first-hand.
I dropped 15 lbs in 8 weeks.
This might not sound too crazy but you have to consider that I was already lean before I started:
A DEXA scan put me at 16% body fat at the start and 8% at the end of the intervention.
However, mid-through the process, I already noticed nasty side effects:
I got lethargic, irritable, and struggled to focus.
Back then, I was a college student working part-time at a research institute.
I was barely able to stay focused on my work toward the end of the cut because of how tired I got.
Today, as an entrepreneur, this would be much worse.
And all of this after only a few weeks!
Imagine what the long-term effect of an aggressive diet would be.
Well, you don’t have to imagine – we know…
The dreading effects of long-term starvation
The Minnesota Starvation Experiment was conducted during World War II to understand the effects of starvation on humans.
36 healthy male volunteers were subjected to a controlled semi-starvation diet for 24 weeks.
As a result, they lost an average of 25% of their body weight!
Mind you, these adults weren’t overweight at the start, so 25% is insane (as a comparison: I lost about 10% of body weight).
As you can imagine, the side effects were severe:
They experienced physical and psychological symptoms including weakness, fatigue, irritability, and depression.
Some psychological effects persisted even after the men went through a recovery phase and returned to a normal diet.
The third factor is your staring bodyfat:
Aggressive interventions can work – but only for a short period of time.
If you are higher in body fat, you can lose weight faster, without nasty side effects.
This means that if you want to go fast, do it at the beginning.
We will cover what exactly „fast“ means in the next section.
Six weeks is a reasonable time frame for that.
After that, you need to prioritize sustainability.
Otherwise, you risk loss in muscle mass, psychological problems, and a quick rebound in weight.
That’s where all the fat-loss challenges and „The Biggest Loser“ fall short:
They aim for quick results, but don’t focus on the long-term strategy!
Here is a framework that will allow you to achieve fast weight loss, without the yo-yo effect:
1 - Long-term results through habits
Unfortunately, there’s no way around it.
If you want to keep the weight off, you need to adapt your habits.
Focus on sustainable eating habits from the START.
Some general recommendations include consuming plenty of:
- Fiber
- Water
- Protein
- Healthy fats
- Vegetables and fruits like berries
That way you naturally decrease your caloric intake, protect your muscle, decrease cravings for processed foods, and get plenty of micronutrients.
Make sure to include foods you do enjoy (read THIS article to learn more about how to enjoy your food – even while cutting weight).
Please consider that these are general recommendations, not dietary or medical advice.
2 – Be quick at the start
This is optional.
If you want to get the fastest result possible, aim for fast weight loss at the beginning.
Aggressive interventions aren’t as problematic if you’re at higher body fat.
Let’s say you weigh in at 220 lbs and want to cut 20 lbs.
„Fast“ would be a fat-loss ratio of 2% of body weight per week.
This would be 4 lbs per week lost at first and slowing down afterward.
You should be able to cut about 15 lbs in 6 weeks.
Important: Don’t go aggressive for too long!
Otherwise, you risk sacrificing your energy, quality of life, and a 92% chance of the yo-yo effect.
3 – Protect your muscle
Yes, you can lose weight without working out – but you shouldn’t.
Strength training helps you maintain, or even build muscle mass while cutting body fat.
Muscles are your best friend for several reasons:
- You burn additional calories (you can eat more!)
- Avoid looking „skinny-fat“ after the cut
- Boosts your energy levels
- Look athletic and toned
Working out 2-3 times per week for 30-45 minutes is a great start.
4 – Stress management and sleep
The most underrated variables for effective weight loss.
Lack of sleep and excessive stress cause:
- Increased fatigue
- Increased muscle loss
- Decreased motivation
- More cravings for food
- Higher chance of emotional eating
That’s why it’s so important to consider your lifestyle first.
Don’t do an aggressive diet, without taking proper measures to minimize stress
If your lifestyle doesn’t allow for that approach, don’t do it!
5 – Don’t expect linear weight-loss
Getting in shape is a mental game as well.
Being obsessed with the scale is a huge problem because it won’t go down linearly.
Daily fluctuations are normal!
They can be caused by water retention, working out, or, for women, the female cycle.
Just because you‘re heavier today than yesterday doesn‘t mean you gained body fat.
Orient yourself at the weekly average.
If this is challenging for you, don‘t weigh yourself daily.
Weighing yourself 2 – 4 times per week is enough for collecting data and it helps you to not obsess over the scale too much.
The easiest way to do this process is with a coach who gives you proper support and helps you implement these five pillars.
If you want to get rid of that stubborn belly fat until summer and keep it off, click HERE to hop on a free 30-minute strategy call with me!