How to Lose Weight Fast: 3 Simple Steps, Based on Science

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

3. Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

LOOSE WEIGHT NOW

Tam (Case Study Participant)

I have been telling anyone who will listen. And I have not yet lost a pound, but I was able to see how stressful my life had become, and how badly I have damaged myself from dieting for 40 years….and I am only 52. I have been working for months to understand the concept of nourishing my metabolism into a healthy balance, without success. Then a friend recommended Jon’s book. I jumped in a few weeks ago, into every program of Jon’s that I could. I had a chance to speak to Jon and as I began to tell him my frenzied story, he stopped me, and helped me see why I am stuck, and assured me that we would figure out the details. I was pretty stunned to see how genuine he is about finding solutions for his clients. The visualizations have been very helpful to me. I already meditate, and Jon’s audio visualizations have opend a new realm for me, of safety and peace. I am documenting my journey. I do not have a massive success story yet. But I will, just as soon as some details are ironed out in my mind and body. I hope to be a great success story to guide my friends and loved ones to a true source of wellness.

THE GABRIEL METHOD WEIGHT LOSS TIPS

Sharon (2012-2013 Case Study Participant)

One week down and loving the Case Study program, especially the visualizations. Thank you for taking the time to create this program.

My session with Brian Killian was just what I needed. I was a little overwhelmed with the food choices, especially how to incorporate the big 3 into meals and snacks, when I would have normally just eaten just veggies and fruit. Talking to Brian was amazing, he helped me work out that I wasn’t eating enough protein, so I could immediately work with that. I felt very connected and he gave me plenty of suggestions and made sense. He suggested the genetically thin visualisation and it is amazing, as the ‘ideal me’ steps into my cells I tingle in delight!!

I was a little anxious going into the weekend as we had a very heavy social agenda of two restaurant meals (including a degustation!!) and a dinner party lunch. Normally after a weekend like this I would have added two kilos. This morning I weighed the exact same as I weighed on Friday morning. Amazing! I was less interested in the food and even left a lot of food on my plate. It was no big deal. My husband asked me this morning if I was taking an appetite suppressant!! He is so used to me cleaning my plate.

Thank you. I have always loved my life, but now I am looking forward to the weeks and months ahead when I can run and dance on the beach.

To our perfect life!