How To Lose Weight Fast – Lesson #2

How To Lose Weight Fast,Natural Weight Loss 14 November 2009 0 Comments

I’m glad that you made it to lesson #2 on how to lose weight fast. In this lesson I want to talk about diet and how to diet right and the role it plays in losing weight fast.


If you’re struggling with weight loss, then I can guarantee you that your diet is a huge factor in why you can’t lose weight.

How To Lose Weight Fast – Diet Help

The first change that you need to make to your diet is to eat less total daily calories. I didn’t say the first change is to eat less, but to eat less calories.

You should never be so hungry that it makes you angry. lol. You have to make an effort to learn foods that are high in calories especially when you are eating out.

It’s not really the foods themselves so much as it is the way that they are cooked or the extras that are put on for serving and in preparation.

For instance: If a pan fry a 4oz chicken breast at the house, cook it a tad bit of oil, and put some nice tasting spices on it may only be about 150 calories or so, but if I eat a 4oz chicken breast with Teriyaki sauce it might be 360 calories or southern fried it could be 407+ calories. That’s just the chicken and no sides.

Do you see how knowing this is so powerful? It’s about becoming aware of what you are eating. You can’t change your diet if you aren’t aware of what you’re eating. Don’t eat mindlessly.

Here’s two resources that will help you to know more about what you are eating: thedailyplate.com and a series of books called “eat this not that”. You can search for both of those and get some really great info on the food that you are eating.

The biggest change you can make is to eat at home and eat organically. You should make it a goal to eat at least 2 main meals at home. Then work to eating all 3 main meals made from home. You can take a lunch you know. It’s alright to brown bagit. ;)

Plus it will save you money and increase your health. I have this joke with my wife whenever we eat out, especially fast food (which rarely ever happens)… I say they are trying to kill us. If you’ve seen SuperSize Me the movie, then you’ll understand what I am talking about.

What types of foods should I not eat?

The foods that you should stay away from are:

1. Foods that are white in color. These foods provide no real nutritional value and have a lot of empty calories.

2. Processed foods. Processed foods are hard for the body to digest and cause many many health problems. They are also so stripped of any real nutrition. Anything boxed, canned, plastic bagged you should avoid as much as possible.

3. High fat foods. 1 gram of fat is 9 calories and protein and carbohydrates are 4 calories per gram. This means that you can eat twice as much protein and carbs and still not have taken in as much calories for the same amount of fat.

What types of foods should I eat?

You should eat meals that are balanced in protein and good carbs and low in fat.

You can eat all chicken, all turkey, lean beef, all the vegetables you want, and all the fruits you want. Back off the oils, fats like butter and nuts, and condiments or sauces. Butter is good for you, but it’s high in fat so be mindful of that.

You should also eat organic as much as possible especially for your meats and dairy.

The Importance Of Protein In Your Diet

Protein is so important. I had 2 family members ask me recently to asses what they were doing wrong. One of the first things I asked them was to talk to me about what they ate and they told me and I quickly discovered that their protein intake sucked.

I notice a lot with people both men and women. You don’t eat enough protein. Maybe you don’t know how important it is.

You need protein for every muscle function in the body (brain, arms, heart, legs, to stand up, to run…). It’s THAT important.

Also protein is needed to recover after a workout, to repair muscles and strengthen them for next time.

You cannot develop lean muscle if you do not eat enough protein to support it. If you don’t not increase in lean muscle your metabolism will never go up. With a low metabolism it is almost impossible to lose weight fast and to keep it off.

If you look at your daily plate and it looks something like:

Breakfast: Coffee, toast with butter.
Lunch: Plate of pasta with Alfredo sauce and garlic bread.
Dinner: McDonald’s hamburger and fries with a diet soda.
Late Night Snack: A bowl of cereal or some Doritos.

I mean look at that, what did you get 35 grams of protein all day. You need at least .75-1 gram of protein per pound of lean body mass. Also look at how unbalanced that meal plan is. High in fat, high in carbs, low in protein. You cannot develop your dream body like this.

Okay let’s look at a so called good dieter:

Breakfast: 3oz Yogurt, Apple
Lunch: Salad and veggie soup
Dinner: Piece of Talapia and a potato

Can you lose weight with this diet? Yes, if the total calories are less than you burned for the day. But let me point out that even though this seems like a great diet it is still short on protein. It’s healthy, but healthy and diets for fat loss are different. The yogurt needs to be accompanied by more protein like an egg or a glass of milk.

The veggie soup needs to be replaced with a lean protein source like beans or chicken breast sliced on top. Dinner was solid if the piece of fish was large enough to deliver a good amount of protein. Also you may want to add in a protein shake for a snack between breakfast and lunch to help make sure you reach your protein goals for the day.

How Many Meals Should You Eat Everyday?

This can be argued till the cows come home, but I say 4 or 5. Four is a good solid number if you are going to eat four real meals. If you do, 5 then you’re eating 3 main meals and 2 snacks.

Either is fine. I don’t like 6 because it’s not sensible, and leaves to much room for error. I don’t like to eat that small of meals either, I like to have that filling of being full sometimes, not stuffed, but full…nice.

Okay, that’s enough for now, thanks for reading this second lesson about how to lose weight fast.

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