What is the Quickest Way to Lose Weight? 
People often ask me, "What is the quickest way to lose weight?"
Well, the quickest way to lose weight is usually not the best way.
For example, I once bet a friend $100 that I could lose 30 pounds in one month.
I did it and I nearly died. Felt that way, at least.
Actually, it was just the final 3 hours that were a problem for me.
If I wouldn't have cheated on the meals during the month, I would have hit my goal.
In case you're wondering how I did it...
I posted a sample weekly menu below. With this plan I lost 24 pounds in 29.5 days and the additional 5.5 pounds (mostly water) in about 3 hours on the final day by exercising and sweating it out in a sauna. Mercifully and out of concern for my health, my friend told me that I had made it close enough to the goal. So we just called it a draw when I reached 29.5 pounds of weight loss.
So, how did I do it exactly?
Well, there are 3,500 calories in 1 pound of body fat.
And my basal metabolic rate was about 2,000 - 2,500 calories per day.
That meant I needed to expend (burn) at least an additional 1,500 calories each day assuming I that I was going to consume no additional food.
I figured I would probably need to eat something over the course of 30-days so picked foods that were low in calories, high in fiber, generally easy to prepare and nutrient dense.
I was attempting to make it as easy as possible for me to succeed.
There wasn't very much variety in my food choices or workouts.
That was intentional.
Simple = followable = doable.
Notice the word "EASY" isn't in the equation. It took alot of planning and effort.
For instance, since I was constantly calorie deprived and hugnry I set my stopwatch to alarm me EXACTLY every 3-hours to eat. So if hunger pangs sat in I would ignore them until the alarm went off.
Also, I ended up cheating several times during the course of the month. I had several candy bars and other foods not on the sample menu below. For about 97% of the time, however, my meals looked like what you see below.
Basic. Simple. Doable.
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|---|---|---|---|---|---|---|---|
Exercise first thing in the morning. Burn 1,000 Calories. |
Run 5 Miles & Do PAR Course | Run 5 Miles & Do PAR Course | Run 5 Miles & Do PAR Course | Run 5 Miles & Do PAR Course | Run 5 Miles & Do PAR Course | Run 5 Miles & Do PAR Course | Run 5 Miles & Do PAR Course |
Meal #116 - 24 ounces of water before meal. Immediately after workout |
4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing | 4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing | 4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing | 4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing | 4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing | 4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing | 4 ounces of chicken breast, 1 head of lettuce, 1 tomato, 1/2 bag of croutons 2 tbsp ranch dressing |
Meal #28 - 16 ounces of water before meal. |
1/2 of a 6-8 ounce package of figs | 1/2 of a 6-8 ounce package of dates | 1/2 of a 6-8 ounce package of figs | 1/2 of a 6-8 ounce package of dates | 1/2 of a 6-8 ounce package of figs | 1/2 of a 6-8 ounce package of dates | 1/2 of a 6-8 ounce package of figs |
Meal #38 - 16 ounces of water before meal. |
Same as meal #1 | Same as meal #1 | Same as meal #1 | Same as meal #1 | Same as meal #1 | Same as meal #1 | Same as meal #1 |
Meal #416 ounces of water before meal. |
Same as meal #2 | Same as meal #2 | Same as meal #2 | Same as meal #2 | Same as meal #2 | Same as meal #2 | CHEAT MEAL |
Meal #5 High in protein and fiber for satiety (filling)12 ounces of water before meal. |
8 ounces of bean salad + 8 ounces chicken breast | 8 ounces of bean salad + 8 ounces sole filet | 8 ounces of bean salad + 8 ounces chicken breast | 8 ounces of bean salad + 8 ounces sole filet | 8 ounces of bean salad + 8 ounces chicken breast | 8 ounces of bean salad + 8 ounces sole filet | CHEAT MEAL |
The fitness and nutrition program above helped my lose 29.5 pounds in 30 days. So, if you're looking for a quick fix - that will do it.
Just remember that the entire experiment was a magnificent demonstration of water weight and muscle tissue loss. That night I gained back 8 pounds. By the end of the week I had gained back all of the weight that I lost -- plus a little bit more. On top that I felt worse too! When I started the experiment I was a muscular 205 pounds. After gaining it all back I was at about 209 pounds but I didn't look or feel the same. I was lethargic and flabby.
This is almost always what happens when someone attempts to lose weight quickly. The reason I gained back the weight so quickly was because I had been in starvation mode for a full month. My hormonal system was completely out-of-whack. So that night I ate and ate and ate some more.
However, if you're interested in something more sustainable over the long term there are safer, better and easier ways to lose weight, that don't put your life at risk.
Allow me to share.
So let's get started, shall we...
What do you know about carbohydrates, protein, fat and metabolism? The good news is that you only need to understand the basic components of proper nutrition and metabolism. Then, you will need to combine those basics with an effective exercise program.
First, we should clear up some of the common mistakes that people make when attempting to lose weight quickly with extreme dieting and exercise.
Fat Loss Mistakes
Many people attempt to use aerobic exercise to lose weight and achieve the body composition they desire. They attempt to lose stomach fat by going for long walks or by running miles.
This is a flawed approach because it does not stimulate metabolism sufficiently to preserve or build lean muscle mass.
So what will stimulate and preserve your metabolism during calorie deprivation and rapid weight loss?
STRENGTH TRAINING.So that brings us to a big myth. If you're a woman and not currently active, there's a good chance that you're scared of weights because you think they'll make you bulk up or look like a man. That's unfortunate because it's impossible for anyone, male of female, to "bulk up" when they've cut calories in an attempt to lose weight.
Those muscle bound guys you see put a lot of work into achieving that look. They exercise with maximal resistances in a very specific way and they're also conscious about eating more food than their bodies require.
Another reason why you shouldn't be scared of weight training is because women are genetically predisposed to produce less testosterone than men. Testosterone is the male sex hormone responsible for the physical characteristics that are associated with manliness. It makes men look like men by providing them with more body hair, thicker skin, bigger muscles and a large adams apple - compared to women.
Another big problem with quick weight loss is that it's drastic and unsustainable. People suddenly reduce the amount of calories eaten, expecting their body shape to quickly and magically change.
Unfortunately, when calories are severely reduced hormonal changes stimulate fat storage, not fat burning.
Another flawed weight loss method is to target a specific area of the body with exercises that they believe will burn fat in a particular part of the body. For example, many people will attempt to get rid of their love handles or stomach fat by performing crunches and sit-ups.
These exercises are designed to strengthen the musculature of the core, abs and stomach area, however, they aren't the most efficient way to lose stomach fat.
The body doesn't work that way - it burns fat s-y-s-t-e-m-ically.
When the human body releases fat from storage for energy, it will get that fat from your big toe & from your belly. Yes, you may have more fat in your belly than your big toe, but your body will take fat proportionately from all over your body.
When you perform strength training exercises and eat very specific types of meals you elevate metabolism long-term, promoting real body composition change, speeding metabolic processes that burn more calories over time than extreme dieting ever could.
This is what will cause a metabolic shift and the metabolic shift is what will facilitate the release of fat from the body.
Did you know that the method for achieving the safest and quickest way to lose weight actually only requires that you rest MORE. That's correct. A new fitness training method has been shown to facilitate quick and lasting weight loss and it may be worth implementing.
Before I fill you in on what this is all about it's important to remember that the quickest way isn't usually the best way.
For most people, optimal body recomposition results are those that don't diminish upon cessation of the workout or nutrition protocol.
Therefore, it's essential to find and implement systems of training and eating that are safe, effective, and hold real promise, based on science, for delivering outstanding results.
Here's what we know:
There is a direct correlation between intensity levels a.k.a. work performed and weight loss results achieved. More work performed with shorter rest periods results in the greatest body composition changes.
The challenge then is to find and implement a weight loss solution that delivers results without jeopardizing the health and safety of the individual exerciser.
The new training method I've been eluding to is based on the psychological principle of self-determination theory that may be worth looking into if you're looking for the quickest way to lose weight and you're willing to put forth effort (work for results) in a challenging exercise program.
Granted, most people who want to know what is the quickest way to lose weight are not looking to do any work at all. They usually just want the magic bullet that will make all of their body transformation dreams a reality - instantly.
If you have an I.Q. above room temperature, then you probably know that instant results without effort are pure FANTASY. You must be willing to put in real work if you want to change the shape of your body.
Quickest Way to Lose Weight for Women
The fastest way to lose weight for women may be to incorporate a rest based exercise training protocol into your workout program. Rest based training is a physical fitness training method that makes use of the psychological principle known as self-determination theory, giving autonomy to the individual exerciser. This autonomy is key to exercise program adherence. Adherence to the exercise or fitness program is a key determinant of successful program outcomes.
This training protocol also creates an extrinsic focus for the exerciser. The individual is taught to focus on what they are doing rather than the sensations that they are feeling. This is important because internal focus or intrinsic sensations are inhibitors of exercise intensity.
High intensity exercise with weight training provides superior weight loss results compared to aerobic exercise. [Miller, Koceja & Hamilton (1997)]
That said, maximal physical exertion is only possible with a sufficient amount of rest. Maximal physical exertion based on the physiological principles of overload and specificity are one of the significant determinants of physical adaptations like muscle gain and reductions in body fat percentage.
Physical adaptation is also known as body transformation.
Some studies have shown that high intensity training at the anaerobic level with interval weight training [Scott 2005; Scott, Croteau & Ravio 2009] is superior for weight loss than longer duration aerobic exercise training.
For example, Trapp et al. (2008) compared two groups of exercisers. The first group performed high intensity interval weight training for just 20 minutes, 3 times a week. The second group performed aerobic exercise training 3 days a week, as well. The duration of the study was 15 weeks.
At the end of the study the strength/anaerobically trained group (the group that performed 20-minute exercise sessions) had lost an average of 5 pounds of fat. Whereas the aerobically trained exercisers that exercised 40 minutes a day, 3-days per week, trended toward weight gain.
High intensity exercise has been shown to promote physical adaptations such as weight loss and muscle strengthening. If you're willing to work, the quickest way to lose weight may just be rest based interval weight training.
How to Get Ripped
Strength training, particularly interval strength training that alternates high-intensity weight training exercises with traditional cardiovascular exercises is a very effective means of losing body fat.
When applied correctly, high-intensity interval strength training may just be the quickest way to lose weight for some populations. However, it's not for everybody. So if you're an intermediate or advanced exerciser looking to get rid of love handles and lose stomach weight - strength training alternated with cardiovascular exercise may just be one of the fastest means of achieving your weight loss goals.
Before undertaking any exercise or nutrition program, it's important to have a workable, safe and proven plan of action. To achieve the fastest weight loss possible you should seek the assistance of a personal trainer or registered dietician, for best results. However, if you're on a tight budget and are looking to design your own program it is possible to design your own program but do so at your own peril.
If you do wish to design your own weight loss program it's important to understand some principles of physiology as they apply to the building of muscle and weight loss.
The specificity principles says that the physiology of an individual will respond to the given demands and stresses placed on that individual. More precisely, the muscles worked during an exercise will respond the demands placed on that muscle group. So, when designing your own fitness training program with the goal of reducing fat you would alternate a strength set with a cardiovascular exercise. Both of those movements should target the same muscle groups.
For example, If you performed a strength set targeting the lower body with squats, you could follow that movement with a traditional lower body cardiovascular exercise like jump rope. If you performed a strength set like alternating lunges with load, you could follow that movement with another traditional aerobic exercise like running.
The overload principle states that for a physiological adaptation to take place, such as a reduction in body fat or building muscle - the body must be forced into particular stresses, that force adaptation to take place.
When the goal is muscle strengthening and weight loss the stress that must take place is a mechanical stress.
The most typical way to increase mechanical stress on a muscle is to increase the total load the muscle must lift or to increase the speed of the movements (or to increase the speed and time to completion of an entire workout, reducing rest times and increasing the speed of movement during the training.
For optimal results the exerciser would strive to do both simultaneously. That is, he or she would increase the total amount of work done and decrease the total amount of time it takes to complete the workout. This training methodology is one of the most effective and safest ways to lose weight quickly.
More and more studies are revealing that the higher the intensity of the workout, the more effective that workout will be. Unfortunately, as exercise intensity increases the potential for injury also increases.
Additionally, as exercise intensity increases, the dropout rate of the program also increases.
The trick then is to adequately increase intensity without increasing the chance of dropout or injury.
Superset strength and cardio high-intensity intervals are an excellent means of accomplishing this goal.
One way to overload muscle without increasing the chance of injury, that seems to be very effective for novice exercisers, is to perform strength and cardio supersets that have an endurance focus. This method also works great for athletes that must maintain high heart rates during their particular activity or event.
To incorporate this training strategy into your routine you would perform your strength set then perform the cardiovascular activity for more than 2-minutes. This ensures that the focus of the workout is endurance based on not too high-intensity for untrained individuals. Indeed, most people have are not striving to compete in a competitive athletic environment. Most simple want the quickest way to lose weight that is both safe and effective. Endurance strength training is a great option to achieve this goal.
Ultimately, the easiest and quickest way to lose weight for women is to find a nutrition and a fitness regimen that you enjoy and that you'll stick to for the rest of your life. Lifestyle change is the key to ultimate body transformation and body composition change.
For information on the quickest ways to lose weight, the shocking truth about hgh weight loss injections and the cold, hard facts about hcg weight loss be sure to subscribe to my YouTube channel or to the Curtis Ludlow Fitness Newsletter.
