In fact, it was actually 15 pounds in 12 days. From Monday January the 7th to January the 19th. So far I’ve lost over 20 pounds in a little under four weeks and I’m going strong. The diet I describe below can typically produce 10 pounds lost within your first two weeks without any trouble.
Here are my before and after pictures to checkout:
The First Day and Week 2 weigh ins here:
Week 2 Weight:
15 pounds lighter in 2 weeks – needless to say I was pretty excited and this definitely helped me to keep going.
After following my new way of eating for 90 days:
Day 90 Weight:
Here is my before/after picture for the initial 90 days on this new way of eating (click the image to enlarge). My brother, Devon had very similar results as well (although much less to lose). Our other brother Peter is now down over 40 pounds and still going strong! (His pictures will be out when he feels more comfortable publishing them).
This has been life changing and actually a lot of fun!
This post is meant to be a recap on the types of lifestyle changes we’ve made and and overview of what we did to lose this weight. We hope it can help as many people as possible. Although we did end up exercising a bit, most of the losses we noticed were from optimizing a meal plan and program that worked specifically for us.
If you’re serious about losing some weight then you might want to check out this way I started eating – we created this easy to follow series for you and it’s absolutely free! I encourage you to take a read over what we did below, and then checking out the email series if you’re ready to take action. If you have any questions about it please don’t hesitate to ask.
It’s crazy what dropping as little as 10 pounds will do to your energy levels and work productivity. It was going through this process that sparked my renewed interest in the health and fitness community and snow balled into me being much more passionate about all this.
If you’re looking to lose weight quickly, there are three things you need to optimize or focus on:
- Your diet – what you eat and drink
- Your exercise – timing and duration of specific exercises
- Supplementation – speeding up the process with the help of safe drugs
I really think that the best way to lose weight is by optimizing your diet. More specific it’s to manage your blood sugar levels. Click here to check out the guide that we put together on exactly how I optimized my diet and kept my blood sugar levels consistent.
I lost my weight by only optimizing my diet. I changed what I ate dramatically and literally melted the weight off. I remember waking up on the fourth day after starting this in complete amazement by the fact that my fingers felt skinny. I’m not sure if it was the amount of salt I ate or what, but my fingers and hands have felt fat for the last year – this alone was enough to keep me going. For the sake of this overview, I will not go into any detail on supplements (as I have yet to learn much about them), and will only briefly touch on exercising. Instead, I’ll focus on optimizing diet for rapid weight loss.
So how did I lose this weight so quickly?
I kept my blood sugar from spiking by following a fat loss program built for me. It was quite similar to the slow carb diet. The methods I used were from the advice I found from a variety of locations, surrounding foods and how diet alone can make for some amazing weight loss. You can get all the info I put together on it here.
Not going into details of the diet (you can read that yourself). These were the key changes I made that I know helped with the rapid weight loss.
I ate a big, high-protein breakfast
I love my breakfasts. It’s crazy to think that I could lose 10 pounds in 2 weeks while eating this every morning. It’s great though because in the evening when I sometimes get cravings, I will just remind myself how awesome breakfast is going to be. I included a picture to the right of a typical breakfast that I will eat. It’s three fried eggs, 4-6 pieces of bacon, and fried mushrooms, onions, and beans. Delicious.
Lets be honest, there were mornings that I just didn’t have it in me to make this. For those mornings I would fall back to just 2-3 hardboiled eggs, or a single hardboiled egg and a protein shake made with water + whey protein isolate. Since I work from home, I can typically take the time to make a big breakfast, but probably 1/6 days I would have to fall back to the quick breakfast.
Remove most dairy products
This wasn’t a huge issue for me. I haven’t drank much milk since junior high, and although I do enjoy cheese on almost everything it was easy enough to give up. Luckily, I could still use butter to cook with, and if you are like the many people that love cream in their coffee – this is okay as well as long as it’s heavy cream and not milk. Cheese is a big part of my cheat days as I explain below.
Water, Coffee, or Tea
This was one of the biggest challenges for me. That said it is crazy how fast you can lose weight quickly if you simply cut out drinking unnecessary calories. Admittedly, I’ve historically enjoyed a beer or two over dinner at home – and even more than one or two if out with some friends. Although I don’t think there’s anything wrong with a beer a night, or a glass of wine a night, I know the former is not great for losing weight.
If all you have is two weeks to lose weight, you’re going to have to be very strict with this rule. Luckily you can still drink any water-based drink such as coffee and tea, so it’s not all bad. I usually have a huge glass of ice cold water plus one or two large cups of coffee in the morning to kick start my day. I often use cinnamon to flavour my coffee – it’s a great tip for those of you that really enjoyed adding milk.
No white carbohydrates
In fact, anything that is white or can be white. So no pastas, no rice, no breads, no oatmeal, no potatoes, etc. However, I still ate a ton of carbohydrates. I just ate better high-fiber carbs such as black beans, kidney beans, and lentils. The latter I didn’t really enjoy, so most of my meals were made up of beans. The picture to the left is an example of what I would eat for supper. This night I had a spread of black beans, cooked frozen veggies, and sliced ham. I basically substituted the ham for any other meat – chicken, beef, or pork mostly – and alternated between black and kidney beans. Note – if you find your food getting bland, try using mustard and pepper. For lunch, I’ll often take 1/2-1 can of tuna, 1-2 cups of frozen veggies, and a big scoop of bean, cook in the microwave, add a couple squeezes of mustard and pepper and shake.
Moderate 20 minute weight resistance twice per week
When I was reading the Four Hour Body, it really got me interested in how the body works and how it deals with exercise, food, etc. This is one thing that I think really helped me – especially during my cheat days. I will do a light to moderate 20 minute work out consisting of the following exercises:
- Bicep curl x 15
- Air squats x 50
- Military shoulder press x 15
- Wide arm pushups x 20
- Against-the-wall tricep extensions
- As many close-grip pull ups as possible
- Calf raises x 30
The goal of the workout was to promote food storage to muscle instead of fat – this is especially important during your cheat days. During my cheat day I will look to do the air squats + tricep extensions even if I’m eating out. I didn’t go to the gym at all for this, instead I just took a couple old 20lb dumbbells, a pair of 10lb dumbbells and a pull up bar from home. If you don’t have a pull up bar don’t buy one, simply exchange the exercise for a back row or seated back fly exercise. I also don’t own a weight bench so no need to spend your money on that. What I’ve learned since losing even more weight is that these workouts are pretty important if you want to lose weight fast. They aren’t necessary but they certainly do help shed some extra pounds by keeping the fat off, especially on your cheat day.
I gave myself one cheat day
I say one cheat day, because I wanted to illustrate the fact that this diet can be used for people wanting to know how to lose weight in 2 weeks. If you are only using this as a fast way to lose weight, then you’ll only want to indulge in one cheat day during your two-week period. However, I now give myself every Saturday as a cheat day.
I believe that this cheat day is important for a number of reasons. Firstly, the science behind it suggests that if you go for too long on a limited-calorie diet (which this isn’t, however I noticed that it took me much, much less food to fill me up when I ate well, so you tend to naturally eat less on this diet) that your metabolism will shift to a lower gear in order to compromise for the lower intake of calories. By cheating one day and spiking the number of calories you consume, it will keep your metabolism from doing this – and allow you to maintain your high metabolic rate throughout the week.
Personally, I find the cheat day important because it gives you something to look forward to. This diet is a huge change from most Westerners’ lifestyles. With the diet comes a lot of cravings, especially in the beginning. I would make a little note of anything that I was craving and made sure I went out and bought it Saturday morning. For example, this is what my first cheat day looked like:
- Breakfast – bacon and eggs with hash-browns, toast, a ton of ketchup, and a fruit smoothie
- Snack – Full bag of All Dressed potato chips and a large bag of sugar candy (Cherry Blasters)
- Lunch – Entire box of extra cheesy Kraft Dinner
- Snack – 2 large Caramilk chocolate bars
- Supper (and evening snack) – 1/2 large poutine, a few garlic fingers and 7 slices of a 16″ large pizza from Alexandras Pizza.
Even typing that out makes me a bit sick to my stomach. Needless to say, I didn’t crave any sort of junk for a while after that day. In fact thinking back it was at least Thursday before I made a note of anything for the next cheat day.
Final words on this way to lose weight quickly
What I explained above was how I lost 10 pounds in 2 weeks. I’m continuing to lose week after week at an average of 4-5 pounds per week (I’m sure this will slow down once I get closer to my goal weight). The above method works like a charm and I feel is a great way to lose some extra weight. UPDATE: I’ve since lost over 40 pounds in 90 days and continue to get leaner and leaner.
I’ve learned a ton about health and fitness – specifically weight loss and motivation – over the past several months. So much so that I’ve recently become a personal trainer so that I could help others reach their health and fitness goals as well. I’m super excited about this new found passion and can’t wait to start helping more people. If you have any questions about this program, or any other exercise program please don’t hesitate to ask – I’m here to help.
If you are serious about losing weight and changing your lifestyle and willing to put in a little bit of effort to make amazing changes, then I do think you should check out the fat loss factor program. Like I mentioned, it does cost a bit of money, and I was extremely hesitant to buy a program off the internet, but I’m really glad I did. It is cheaper than what we used to spend ordering pizza every few days.
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Also, if you have any questions, leave a comment in the comment section below and I’ll answer them right away.