The Solution For Fast Weight Loss - My Story On How I Lost 25 Pounds In Only 21 Days

Are you sick of feeling overweight and unattractive? Do you hate the way your body looks in the mirror? Do you feel exposed when you take off your shirt at the beach? If any of these things apply to you, then I have the solution you are looking for. You see, I was just like you once. Overweight and unhappy. I hated the way my body looked. I felt fat and ugly but deep down inside, I knew that I wasn’t meant to be this way forever. I knew that if I could lose the weight, my life would improve dramatically.

I started my mission to improve myself by searching for diets to lose weight quickly. I read hundreds of articles about all sorts of diets – from low carb diets, to high protein, to soup diets, and even an “ice” diet (where you were supposed to fill yourself up by eating ice!). None of them really appealed to me or even had any proof that they worked. After all, I had tried variations of them before like Atkins and Weight Watchers, but they all failed me and didn’t allow me to shed the pounds that I so desperately wanted to lose. I haven’t always been the most athletic person, so strenuous exercise and hours in the gym didn’t appeal to me at all. I knew I had to find something else.

One day I was reading an article about a professional UFC fighter. In it, he described how before each fight, he would lose rapid amounts of fat so he could qualify for the lighter weight fights. He even said he was able to lose up to 20 pounds using his method. I couldn’t believe it. If I could lose 20 pounds in just a few weeks, all my problems would be solved. So, I did some digging and I found out who this UFC fighter’s personal trainer was. He was based in Los Angeles, so I called the trainer up and pretended that I was interested in being his client. He obviously charged a lot of money and I couldn’t exactly afford to pay huge amounts of money for training, but to my surprise, he invited me to come to a free personal introductory training session.

So, I turned up at this fancy LA gym and met with the trainer. He was this good looking, handsome kind of guy that was in perfect shape. He certainly was practicing what he preached. Anyway, we talked about my weight loss goals and what I wanted to achieve and he explained that he would definitely be able to help me. He said he knew a secret diet that he’d be teaching celebrities and professional athletes for years where they can lose over 10 pounds a week on it. The bad news was though, if I wanted to learn it from him, I would have to enroll in his 10-session course, which would cost me $500 a session. That’s $5000 all up. There was no way I could afford that.

Just as I was getting up to leave, I noticed a business card sticking out of the personal trainer’s workout logbook. It had three words on it, and those three words would change my life forever. They were ‘3 Week Diet’. I said my goodbyes to the trainer and let him know that I could not afford his classes. As soon as I was out of the gym, I pulled up Google on my phone and typed in ‘3 Week Diet’. The first result popped up was a website called ‘The 3 Week Diet’. I knew I had hit gold. The website, created by this nutritionist and scientist explained how it was possible to lose mass amounts of body fat in as little as 3 weeks. This was the exact same diet the UFC fighter I read about was on. And it was the same diet the personal trainer was trying to sell me for thousands of dollars! There it was. Revealed in all its glory. The secret to losing weight quickly.

I started the diet immediately. It wasn’t that much of an adjustment. The diet didn’t involve starving myself or doing any sort of tiresome exercise. In fact, I barely noticed that I was even on a diet! On the first day alone, I lost 2 lbs. I knew from right then that this was going to work. I followed the diet to a T and in the first week I lost a total of 10 lbs. I couldn’t believe it. Never in my whole life had I lost that much weight so rapidly. My jeans felt slimmer and I had so much more energy and vibrancy to my personality. I continued The 3 Week Diet until the end of the 21 days, and when I stepped on the scales for the last day, I nearly had a heart attack. 25 pounds. 25 FREAKIN’ POUNDS! I had lost that much weight in only 3 weeks. I could barely believe it. I looked in the mirror, and sure enough my face was slimmer, my jaw was more prominent, my stomach was flatter, my arms didn’t have saggy skin. I was actually somewhat good-looking!

I had found the holy grail of weight loss - The 3 Week Diet. I called up Brian (the creator of the diet) and thanked him personally. He was glad to hear my success story and asked for me to email him some before and after photos so he could put them on the site. He did, and you can still see them there to this day! So there you have it. That is my story on how I lost 25 pounds in only 20 days. Before starting The 3 Week Diet, I wouldn’t have thought that it was possible. But now, seeing how I look in the mirror, seeing how I can now wear any clothing item I want, and how people treat me so much better, I know it is possible! If you are in the same situation as I was in before I started the diet, take action now! Don’t waste your time with stupid diets that just don’t work, and even if they do – they take months and even years. I stopped the 3 Week Diet over a month ago; I haven’t put on any weight since. I’ve been able to keep the weight off for good. You can do it too!


Click Here To Get More Information On The 3 Week Diet

How To Lose Weight Fast Without Diet Pills Or Exercise

I have always been what most would consider a “big girl”. In January 2016, I weighed 180 lbs (around 82 kilograms), which is quite overweight for a woman my height. I wasn’t always this weight though. In my teenage years, I weighed only 140 pounds and I felt much healthier and happier.

I strived desperately over the years to get back to this weight. But with a stressful and busy work life, I struggled to do so. Nothing seemed to work for me. I tried everything from diet pills to exercise machines I saw advertised on TV. I even tried crazy diets like the acai berry diet, and the green tea diet. They didn’t do anything for me. I was still overweight and considered myself ‘fat’.

That all changed in March 2016 though. I lost a staggering 23 pounds in only 21 days using an extreme diet I found online called The 3 Week Diet. I came across this diet after I read a news article about a famous Victoria Secret model who was using this exact same diet to lose loads of fat in preparation for photo shoots. If it worked for her I thought, shouldn’t it work for me?

I immediately started searching on Google and managed to find the official 3 Week Diet website. There, I watched a video by a professional nutritionist who revealed step-by-step what was needed to lose weight quickly. I was shocked, because noone had ever told me this information before! I had visited personal trainers, dieticians, and doctors, and in all these years, noone had ever told me these dieting secrets!

The next day I began the program. At first I thought it would be really difficult and that I would have to starve myself to see any progress. Boy was I wrong! I pretty much ate whatever I was eating before, but I made sure to eat it at the specific times when my metabolism was burning a thousand times faster than usual. I also made sure to include the secret fat burning foods listed in The 3 Week Diet with every meal. These things combined made the fat literally melt right off my body! How did I know what times my metabolism was burning fat and what foods to include in my diet? Well, Brian from The 3 Week Diet had laid it all out for me as soon as I joined the website. It couldn’t have been easier!

On the first day alone, I lost 2 lbs (around 1 kilogram). The next day, I lost a massive 3 lbs! By the end of the first week I had lost around 10 lbs (4.5 kilograms)! That was much more than I had anticipated. I thought I would lose around 5 lbs max! But 10 lbs in only 7 days! That was life changing! I continued to follow the diet for the entire course of 21 days, and by the end of the diet I had lost an earth-shattering 30 lbs of 100% pure body fat!

My dreams had come true! I was now closer to my ideal body weight than ever before! I felt slimmer, sexier, and healthier! My belly fat had shrunk, my butt was firmer, my thighs were tighter, and my cheeks were no longer round and chubby! Some people barely recognized me! I loved my new body and it was all 100% thanks to The 3 Week Diet. It changed my life!

I am continuing to do The 3 Week Diet and the fat is still dropping off! I'm aiming to get down to 140 lbs and I am probably going to get there in less than a couple weeks! This diet has been one of the best experiences of my entire life. I didn’t have to starve myself, I didn’t have to take any unhealthy diet pills, I didn’t have to work my butt off at the gym, and I didn’t have to eat bland boring food! The 3 Week Diet is really the only solution out there today if you are looking for a system which shows you how to lose weight fast. It worked for me, and I know it will work for you too.

Click Here For More Information

How To Lose Weight Fast With The 3 Week Diet Plan. The Fastest Way To Lose Weight!

Are you looking to lose weight quickly? Are you sick of all the scams out there like diet pills and infomercial products that promise the world but don’t deliver? Then I have the solution for you!

Everybody says that weight loss is an extremely difficult task that takes months and sometimes years, and that you have to eat terribly boring foods to see any results. I know for a fact that this is not true because I lost over 20 pounds in only 21 days using a secret diet I found online.

I was in the exact same situation you are in now. I was overweight, lazy, and hated my body. I didn’t feel sexy, or slim, and I hated buying new clothes because I knew I always had to buy extra large size. I had tried all the diets out there – from the low carb diet, the sugar free diet, the cabbage soup diet, the mango diet, the acai berry diet, and frankly, none of them worked for me. I had tried going to the gym regularly to exercise but honestly, when you are a full-time mother with 3 kids, who has the energy to workout every day for hours on end? Then, I discovered The 3 Week Diet Plan and my life changed.

I was doing some searching on Google one day for “extreme diets”. You know, not the types of diets that take months of slow, boring progress, but the “rapid” diets that work fast. I came across an article by a world class nutritionist who said he had tried a program called The 3 Week Diet and was able to lose 1 lb of body fat a day for 3 weeks by following it.

I could hardly believe it. 1lb of fat per day? I didn’t think it was possible. My goal that I had been trying for years to achieve was to lose 20 pounds. And this diet was promising that I could achieve that in only 20 days! All those years of feeling frustrated and disgusted by my body would be over in an instant. I visited The 3 Week Diet Plan and watched the video where the doctor explained how he was able to create a scientific method to burn the fat fast, without using diet pills or exercise. I had never heard someone explain a diet like this before, but everything he said made 100% sense to me.

I quickly joined The 3 Week Diet and begun the process of losing weight quickly. Day 1 of following the diet, I lost half a pound of fat. Not bad. Day 2 on the diet and I lost a massive 2 lbs of fat! By the end of the first week I had lost near 10 lbs of pure body fat. My stomach was slimmer, my butt was firmer, and I could actually fit comfortably into a nice pair of jeans!

I followed the diet for the entire course of 3 weeks, and by the end of it, I had lost a staggering 25 pounds! That was more than I had expected! Friends and family were commenting how much weight I had lost, and I was getting looks from young men half my age! I had never felt healthier or happier in my entire life. I could now wear any outfit I wanted, I felt more confident. My husband was so pleased and excited. He loved my new body and our sex life improved dramatically!

I owe it all to The 3 Week Diet Plan. It changed my life and it allowed me to lose so much fat off my body without having to starve myself or do strenuous exercise. It was honestly so easy to follow and keep up with.

The 3 Week Diet is an extreme diet for rapid weight loss that shows you how you can lose over 20 pounds of pure body fat in just 3 weeks. Whether you want to lose weight off your belly, hips, butt, or thighs, The 3 Week Diet Plan is fastest way to lose weight quickly without diet pills or exercise. Speed up your metabolism and discover the secret foods you need to eat to burn the fat off fast with this diet used by A list celebrities and professional athletes.


Click Here Now For More Infos On The 3 Week Diet!

How To Lose Weight Quickly With The 3 Week Diet

I’m not normally one to endorse ‘quick-fix’ diet plans with catchy headlines, but if you’re looking for something to jump-start your weight loss efforts and provide a  structured custom plan you can follow for quick results, Brian Flatt’s program 3 Week Diet Plan isn’t a bad place to start.

Is it perfect? No. But then again, what diet is? Every diet has their pro’s and con’s and this is no different. Here’s my take on the program including my likes, dislikes, considerations and overall verdict.

What I liked

COMPREHENSIVE: First, as the name misleadingly suggests, it’s not just a diet. The actual program covers all aspects of healthy weight loss – diet, exercise and mindset/motivation. This is a ‘biggie’ as sustainable weight loss is as much about building healthy habits, getting active and being happy as it is about eating the right foods.

EASY TO READ: Unlike some diet books, you don’t need a PhD to make sense of the information. It’s written with the user in mind and is broken down into bite-size chunks of information which are easy to ‘digest’.

TAILORED TO YOU: One size cookie-cutter diet plans are out. If nutrition and weight loss research has shown us anything it’s that were all different. The 3 week diet takes into account things like your goal, starting weight and lean body mass to provide a unique plan tailored to fit you.

NO-RISK GUARANTEE: One thing I always look out for (and that the 3 week diet gives you) is a money-back guarantee. In my experience, all respectable weight loss programs do this (or something similar) which goes a long way in showing that the author(s) have have faith in their product and aren’t just out to make a quick buck at your expense. This gives you a chance to try the program, see what it’s about, and make your own judgements before deciding whether or not it’s right for you.

HEALTHY EATING ENCOURAGED: Lastly, and perhaps most importantly, is the fact that the 3 Week Diet actively encourages healthy eating. By healthy eating I don’t mean limiting yourself to salads and celery sticks, I mean real natural foods from balanced sources including lean protein, complex carbohydrates and healthy fats, none of this diet pill/shake rubbish or food rules based on starvation and restriction.

What I Didn’t Like

THE NAME: It’s not a crazy as it sounds. Let me explain. The 3 week diet, while a marketable term, lends itself well to over-hyped headlines and quick-fixes too often seen in the weight loss marketplace, which is a shame. While the 3 week diet is based on its efficacy over 3 weeks, it has the capacity to be marketed and applied as more of a long term weight loss solution built on healthy eating (and exercise) habits.

Considerations & Verdict

As with any type of program, weight loss or otherwise, you need to put in the effort to see results. It won’t happen overnight, but with the 3 week timeline and risk-free guarantee there’s really no excuse not to try it. Overall, The 3 Week Diet Plan gets a ‘thumbs up’ from me. If you would like to try the program, you can get started by CLICKING HERE

The Solution For Weight Loss - My Story On How I Lost 25 Pounds In Only 20 Days

Are you sick of feeling overweight and unattractive? Do you hate the way your body looks in the mirror? Do you feel exposed when you take off your shirt at the beach? If any of these things apply to you, then I have the solution you are looking for. You see, I was just like you once. Overweight and unhappy. I hated the way my body looked. I felt fat and ugly but deep down inside, I knew that I wasn’t meant to be this way forever. I knew that if I could lose the weight, my life would improve dramatically.

I started my mission to improve myself by searching for diets to lose weight quickly. I read hundreds of articles about all sorts of diets – from low carb diets, to high protein, to soup diets, and even an “ice” diet (where you were supposed to fill yourself up by eating ice!). None of them really appealed to me or even had any proof that they worked. After all, I had tried variations of them before like Atkins and Weight Watchers, but they all failed me and didn’t allow me to shed the pounds that I so desperately wanted to lose. I haven’t always been the most athletic person, so strenuous exercise and hours in the gym didn’t appeal to me at all. I knew I had to find something else.

One day I was reading an article about a professional UFC fighter. In it, he described how before each fight, he would lose rapid amounts of fat so he could qualify for the lighter weight fights. He even said he was able to lose up to 20 pounds using his method. I couldn’t believe it. If I could lose 20 pounds in just a few weeks, all my problems would be solved. So, I did some digging and I found out who this UFC fighter’s personal trainer was. He was based in Los Angeles, so I called the trainer up and pretended that I was interested in being his client. He obviously charged a lot of money and I couldn’t exactly afford to pay huge amounts of money for training, but to my surprise, he invited me to come to a free personal introductory training session.

So, I turned up at this fancy LA gym and met with the trainer. He was this good looking, handsome kind of guy that was in perfect shape. He certainly was practicing what he preached. Anyway, we talked about my weight loss goals and what I wanted to achieve and he explained that he would definitely be able to help me. He said he knew a secret diet that he’d be teaching celebrities and professional athletes for years where they can lose over 10 pounds a week on it. The bad news was though, if I wanted to learn it from him, I would have to enroll in his 10-session course, which would cost me $500 a session. That’s $5000 all up. There was no way I could afford that.

Just as I was getting up to leave, I noticed a business card sticking out of the personal trainer’s workout logbook. It had three words on it, and those three words would change my life forever. They were ‘3 Week Diet’. I said my goodbyes to the trainer and let him know that I could not afford his classes. As soon as I was out of the gym, I pulled up Google on my phone and typed in ‘3 Week Diet’. The first result popped up was a website called ‘The 3 Week Diet’. I knew I had hit gold. The website, created by this nutritionist and scientist explained how it was possible to lose mass amounts of body fat in as little as 3 weeks. This was the exact same diet the UFC fighter I read about was on. And it was the same diet the personal trainer was trying to sell me for thousands of dollars! There it was. Revealed in all its glory. The secret to losing weight quickly.

I started the diet immediately. It wasn’t that much of an adjustment. The diet didn’t involve starving myself or doing any sort of tiresome exercise. In fact, I barely noticed that I was even on a diet! On the first day alone, I lost 2 lbs. I knew from right then that this was going to work. I followed the diet to a T and in the first week I lost a total of 10 lbs. I couldn’t believe it. Never in my whole life had I lost that much weight so rapidly. My jeans felt slimmer and I had so much more energy and vibrancy to my personality. I continued The 3 Week Diet until the end of the 21 days, and when I stepped on the scales for the last day, I nearly had a heart attack. 25 pounds. 25 FREAKIN’ POUNDS! I had lost that much weight in only 3 weeks. I could barely believe it. I looked in the mirror, and sure enough my face was slimmer, my jaw was more prominent, my stomach was flatter, my arms didn’t have saggy skin. I was actually somewhat good-looking!

I had found the holy grail of weight loss - The 3 Week Diet. I called up Brian (the creator of the diet) and thanked him personally. He was glad to hear my success story and asked for me to email him some before and after photos so he could put them on the site. He did, and you can still see them there to this day! So there you have it. That is my story on how I lost 25 pounds in only 20 days. Before starting The 3 Week Diet, I wouldn’t have thought that it was possible. But now, seeing how I look in the mirror, seeing how I can now wear any clothing item I want, and how people treat me so much better, I know it is possible! If you are in the same situation as I was in before I started the diet, take action now! Don’t waste your time with stupid diets that just don’t work, and even if they do – they take months and even years. I stopped the 3 Week Diet over a month ago; I haven’t put on any weight since. I’ve been able to keep the weight off for good. You can do it too!


Click Here To Get More Information On The 3 Week Diet

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How To Eat To Lose Weight

How to eat to lose weight is one of THE most commonly asked questions and it's actually very easy to answer. Successful weight loss is all about eating healthy foods and cutting down on unhealthy foods. 

I was talking to a friend recently who had lost some weight and I commented on how good he was looking and how he had lost the weight.  His reply was that he had found this great new diet by which you eat slightly smaller portions more often, cut down on fatty foods and chew your food for longer to aid digestion. 

Well you can guess my response to this comment...

“that’s not a diet, that’s eating sensibly”. 

Successfully losing weight over the long term requires a gradual change in eating habits without a complete ban on any food just a reduction in them.

Here are my top ten 'how to eat to lose weight' healthy eating tips.  Don’t follow a restrictive diet, simply follow my tips for a healthier and more energetic lifestyle.

#1  DRINK PLENTY OF WATER.  Aim to drink at least 2 litres of fresh water a day.

MY TIP – Fill a 2 litre bottle and drink from that bottle all day. Doing this ensures that you know how much you have drunk.  Water helps to cleanse the system and maintain correct levels of hydration.

#2  EAT MORE FRUIT AND VEGETABLES.  You should aim to eat at least 5 portions of fresh fruit and vegetables each day.  This total can include frozen and tinned in water or juice as opposed to sweetened syrup. 

MY TIP – Always keep a fruit bowl handy and full of fruit favourites.

#3  THINK NATURAL.  Try to eat foods that are as close to their natural state as possible without the processing usually involved. 

MY TIP – Get in to the habit of examining food labels, generally speaking the fewer ingredients added the closer it will be to its natural state.

#4  ALWAYS EAT BREAKFAST.  This meals name literally means ‘breaking the fast’. Nothing can be eaten during sleep and the metabolism generally slows down as a result.  By eating breakfast the metabolism is kick started for the day. 

MY TIP – Try a slice of toast with a thin spreading of no added sugar fruit spread immediately after waking.  Many people complain of a sickly feeling after eating in the morning but this will disappear when the body is trained in to accepting breakfast.

#5  NO FOOD IS A SIN.  By cutting out certain foods from your diet your body will crave them all the more. 

MY TIP – Choose one treat food and one or two days a week to have it and stick to this.  Most sin foods are high in calories but low in nutritious bulk therefore you don’t feel full after eating and as a result eat more total calories as well as those calories found in the sin foods.

#6  EAT MORE WHOLEGRAIN PRODUCTS.  By eating wholegrain products you ensure that as much of the natural goodness of the food is consumed, you feel fuller after eating and digestion can be improved. 

MY TIP – As a tasty nutritious snack why not try toasted wholemeal muffins with a little low fat spread or for main meals use brown rice as the base.

#7  TRY TO FIND HEALTHY ALTERNATIVES.  Look at your favourite meals and try to find better ways of preparing them.  Search for healthier take away and restaurant foods. 

MY TIP – Chips can be replaced by oven baked potato wedges cooked in olive oil.

#8  EXPERIMENT WITH FOODS.  Try different foods and you might enjoy them.

MY TIP – During your weekly shop aim to buy one new nutritious item and try one new recipe or meal each week. Doing this ensures that you will get a variety of foods ensuring a wider range of vitamins and nutrients are consumed.

#9  CUT DOWN ON SATURATED FATS.  By reducing your intake of saturated fats you are doing one of the single most beneficial things to improve your health.  

MY TIP – Aim to become more aware of the fat contents of foods and try to buy foods with minimal amounts of or no saturated in the ingredient listings.  Saturated fats turn solid at room temperature.

#10  DON’T LISTEN TO PEOPLE WHO PUT YOU DOWN.  Set your goals and write them down, don’t listen to people who put you down or get in the way of you achieving your goals.  

MY TIP – Find a picture of the way you would like to look and keep this on display, be realistic but be determined. We have the power to change and shape our bodies in incredible ways.  REMEMBER FAILURE IS NOT FALLING DOWN IT'S STAYING DOWN.

To find out more about how to eat to lose weight and the techniques Jago uses in his NEW 3 Week Diet, click here now - 3 Week Diet

How To Lose 10 Pounds In A Week

Breakthrough research at Yale reveals – Long forgotten ancient secret that forces your body to drop 10 pounds of ugly body fat in just 1 week. Learn what your personal trainer is trying to keep a secret from you. Takes only 30 seconds per day!

Sounds too good to be true, right?

Well that’s because it is.

Everywhere you look, there are magic bullet pushing motherfuckers left and right.

Buy now before it’s too late!

Let me tell you…

If you’re looking for that “secret,” you get disappointed, every single time.

Instead, why not learn the methods that are actually proven to work?

Sure, they aren’t always as sexy.

But that’s the point and that’s what separates the winners from the losers.

In this post we’ll take a look at what the evidence says about losing weight fast and whether or not it’s even possible to lose 10 pounds in a single week.

What is weight loss?

I wish I didn’t have to ask this.

But 99% of people still think weight loss is about magic fairy dust, metabolism hacks, and “tricking” your hormones to do things that only your ex in college would do.

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Weight loss comes down to one thing – calorie balance.

Simple shit.

Eat more calories, you’ll gain weight.

Eat less calories, you’ll lose weight.

It doesn’t matter if you’re eating 10 meals per day or just one meal.

Please burn this into your mind and get a tattoo on your chest that says “calories matter.”

This is the law of thermodynamics (energy cannot be created or destroyed, it can only be changed from one form to another…blah blah blah).

We can’t escape this law, although many people have tried.

Need proof?

Look at Professor Haub, famous for the Twinkie Diet. 

He got so tired of people trying to hack their way to a leaner body that he ate Doritos, Oreos, Twinkies, and protein shakes for a duration of 2 months while being on an 800 calorie deficit per day.

You know what happened?

He lost 27 pounds in 2 months and dropped his body fat percentage from 33.4% to 24.9%.

Bottom Line

If you want to lose weight, you have to eat fewer calories than you burn.

Can you lose 10 pounds in a week? Yes, but only if you’re part of this special group of people.

I’m sure you’ve heard that one pound of fat is equal to about 3500 calories.

That means if you want to lose 10 pounds of body fat in a week, you’d (theoretically) have to burn an extra 35,000 calories.

That’s A LOT of calories.

And for the average person with 10-20 pounds to lose, it’s just not possible.

If you’re only 10 pounds away from your goal weight, you can’t burn 35,000 calories in a week without losing huge amounts of muscle and putting your health at risk.

But there is one special case of people where it’s actually possible (and very realistic) for someone to lose 10 pounds in a week: people with a fuck load of weight to lose.

I’m not talking about people who only need to lose 10-20 pounds.

I’m talking about people who need to lose 50+ pounds.

The more weight you initially have, the faster you will initially lose it. 

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These people have so much excess body weight, that being in a calorie deficit the first week will result in massive weight loss.

And this can usually be done with your standard calorie deficit of 20-25% below maintenance levels.

But I’ll also say, very overweight people can tolerate larger deficits (up to 40% below maintenance). But I wouldn’t recommend this if you’re just starting out.

I’m not saying everyone in this group will lose 10+ pounds, but it will definitely be more than the typical 1-2 pounds you hear about all the time.

Weight loss distributions

Note, when you lose 10 pounds in a week, it’s never 100% pure body fat.

It will always be a combination glycogen, water, body fat, and muscle (if you don’t weight train).

I don’t know the exact ratios, but it skews heavily towards glycogen and water weight.

That’s why some diets, like low carb/keto plans can produce massive weight loss in short periods of time.

When you’re low on carbs, you shed huge amounts of water weight in the beginning.

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Faster weight loss for the average guy?

So let’s say you’re an average guy with a decent amount of muscle who needs to lose 10-20 pounds.

This will take you anywhere from 12-18 weeks to lose, assuming you use a calorie deficit of 20-25% below maintenance levels.

So why not just lower calories further and turn the 12-18 week window into one of those 6 week transformation, “It’s like the fat just melted off” miracle plans?

Because that shit don’t work.

At least not in the way you expect.

Sure, you might lose more weight, but you’ll lose a crap ton of muscle, especially if you’re already lean.

Plus, dropping calories too much decreases your metabolism.

In general, a calorie deficit of 20-25% works best for most people to prevent muscle loss.

At the very most, I would go for a 30% deficit.

Anything beyond that and you’re just asking for trouble.

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Here I have about 10 pounds to lose if I wanna get super lean. Trying to do that in 1-2 weeks will be a recipe for disaster.

And this goes beyond simply preventing muscle loss and metabolic damage.

I don’t want to sound like some preachy guru fuckface, but losing weight should never be the end goal.

The end goal should be for you to maintain whatever results you get and build lifelong healthy habits.

Trying to find that one tiny shortcut or hack so you won’t have to diet an extra 5 weeks just shows how weak your work ethic is.

How to calculate your maintenance calories?

Thorughout this post I talk a lot about eating 20-25% below maintenance levels to lose weight.

But how do you calculate maintenance levels?

I keep it simple.

Your estimated maintenance calories = Multiply your bodyweight in pounds by 15.

That’s it.

So if you’re 200 pounds, multiply your bodyweight by 15 (which is 3000 calories). 20% of that is 600. So your estimated daily calorie intake to lose fat will be 2400 calories per day.

If you’re crazy active, then use a 16x multiplier.

If you sit at a desk all day drinking Diet Coke and jerk off for a living, use a 14x multiplier. (And email me your info – keith@fitmole.org. I wanna know more about your job).

What foods should you eat to lose weight?

If you want to lose weight, the amount of calories you consume is more important than the exact foods you eat.

So if you aren’t already, track the amount of calories you consume for at least a few days.

To make this easier, there are plenty of apps and trackers you can use like MyFitnessPal, Lose it, and Cronometer.

Once you have your calorie intake set, we can get more technical and take a look at your macros.

Remember to focus on protein for building/retaining muscle mass.

For example, one study had 130 overweight people follow a calorie-restricted diet for 12-months.

At the end of the study, those who followed a high protein diet lost 53% more fat than those on a regular diet.

Why?

Protein makes you feel less hungry, therefore causing you to automatically eat less.

In this study, people increase their protein intake from 15 to 30% and ate, on average, 441 fewer calories per day.

You should aim to get at least 0.6 grams of protein per pound of bodyweight if you don’t have much muscle. But you should bump that amount to a minimum of 0.8 grams of protein per pound of bodyweight if you start lifting and taking muscle building seriously.

Once you know your daily protein intake, it’s time to look at your carb and fat intake.

In reality, the ratio doesn’t matter that much. Your total calorie intake remains the most important thing.

But I recommend a relatively balanced intake (aka. don’t skew too heavily to carbs or fats).

What workout should you do to lose weight?

Muscle loss is one of the biggest problems when dieting.

It not only undoes some of your hard work from your “bulk,” but it also makes losing and maintaining weight a lot harder in the long run

Why?

Muscle burn more calories than fat (though not as much as most people claim). So if you lose muscle, your body will burn fewer calories than before.

Fortunately, we can prevent (most of) this diet-induced muscle loss by lifting.

But here is the problem…

Many trainees know that lifting heavy is the best way to build muscle.

But when it’s time to “cut,” it seems to be a universal rule that you must drop the heavy weights and do high rep “pump” training.

That’s a terrible approach.

By far the best way to maintain your muscles on a cut is by maintaining your strength and training intensity.

Lifting heavy is both the primary driver to both build and to maintain muscle.

If you take this away, especially on a calorie deficit, you’re gonna lose muscle, fast.

Create your calorie deficit via dieting, not exercising.

Of course you can add in some low impact cardio (like walking) or small amounts of HIIT, but it’s totally optional.

So what’s the final word on losing 10 pounds in a week?

Want to safely lose 10 pounds in one week?

Well that’s depends on where you’re starting out.

If you’re really fat (50+ pounds to lose), you’ll lose close to 10 pounds your first week.

Remember, the more fat you initially have, the faster you’ll initially lose it.

But if you only have 20 pounds to lose, trying to lose 10 in one week is a horrible idea. Not only will trying to do so cause massive muscle loss but it’ll also wreck your metabolism.

P.S. If you want to take away all the guesswork with training and dieting , check out my 3 Week Diet Program. It will hold you by the hand, step-by-step and show you exactly how to develop the body of your dreams