Cassie had passed the point of no return.
At least that’s what she thought…
Being a mother of two with a successful career, she had little time to look after her own needs.
Once a svelte size 10, the years of family life and desk jobs had not been kind.
She desperately wanted to regain her health and take control of her weight.
And her attendance at a wedding in one week’s time was just the push she needed.
Is it Possible to Lose 10 Lbs in a Week?
When Cassie came to me for help, I revealed to her that with the right approach, you can easily lose 10 lbs in a week.
As an ex-bodybuilder, it was common to lose vast amounts of fat in a short space of time to be contest ready.
The same is true for Hollywood actors and celebrities. Certain roles often require them to lose weight fast.
How to Lose 10 Lbs in a Week (Without Exercise!)
Firstly, I revealed some proven secrets:
- What to eat to lose 10 lbs in a week.
- How to eat the foods you like.
- Quick and easy preparation time.
- Follow up plan to keep the results.
And all without feeling like you’re depriving yourself or experiencing the energy crash of other diets.
At first, Cassie was not entirely convinced and thought the diet was a little ‘weird’.
She was clearly a victim of the low-fat mentality.
Understandably skeptical, she left…but vowed to give it her best shot.
(Luckily, fat is no longer vilified as the enemy…a welcome decision which marked an about-face in the health and fitness community).
One Week Later:
Cassie appeared on my doorstep.
Even I was surprised at her transformation. She seemed like a different person…beaming with pride and gushing with gratitude.
She was astounded by the results. Her colleagues were also curious and wanted to know her secret!
She loved all the attention and felt proud and confident for the first time in years.
Furthermore, her skin glowed and her energy levels were through the roof – great for the kids.
And date night was no longer an excuse to collapse into the couch.
Cassie wanted to know the ‘why’ behind the ‘how’.
Here’s her story of how she was able to lose 10 lbs in a week…
Fast weight loss is incredibly motivating.
The driving force behind Cassie’s staying power was that she saw results after just one day.
What is more motivating – losing 2 lbs in one week or 2 lbs in one day? I know which I’d prefer.
Our bodies release the ‘motivational hormone’ dopamine in response to a reward.
But it releases this feel-good chemical only after results are visible.
So when you see fast weight loss, the resulting dopamine rush motivates you to stay on track.
Therefore, you condition your brain to expect this reward which it associates with healthy eating.
Related post: 10 Weight Loss Motivation Tips (That Actually Work!)
- 2-3 scrambled eggs (organic).
- Half an avocado (mushed in with the eggs).
- Plenty of twists from the pepper mill.
- Cup of black coffee or green tea.
Eggs are ‘nature’s multivitamin’. A powerhouse of nutrients.
They are the perfect form of protein for the human body and particularly high in the amino acid leucine which promotes muscle growth.
More muscle equates to more calories burned.
Also, eggs are rich in the B vitamin choline – a powerful ‘lipotropic agent’ that helps in the breakdown of fat.
Moreover, a single egg contains only 65 calories. That’s less than a medium sized apple.
Avocados are brimming with healthy fats.
Fats sustain the body’s blood-sugar levels for up to six hours.
This will keep you feeling full and reduce cravings.
They also add a satisfying creamy texture to the eggs, mmmm!
Black pepper contains piperine – a little-known nutrient which enhances fat metabolism.
Lastly, the caffeine in coffee and green tea can boost fat burning by four percent over two and half hours!
- Organic or wild salmon wrapped in seaweed. Alternate with:
- Grass-fed organic beef (a little-melted coconut oil optional).
- Salad – no restrictions.
- A drizzle of olive oil.
- Splash of apple cider vinegar.
- Cup of coffee or green tea.
DO make sure that your salmon is organic or wild. Farmed salmon is naturally grey, so dyes are added so consumers won’t freak out!
The supermarkets employ sneaky tactics. For years I was buying ‘Fresh Atlantic Salmon’. You can imagine my surprise to discover that it was farmed in Scotland!
Therefore, ensure the label reads ‘Wild Salmon Caught in The Atlantic‘ or similar.
Salmon is high in healthy fats (omega 3).
Due to the difficulty the body has in breaking down fats, you actually burn fat in the process!
You need to eat fat to burn fat!
This is why it’s so important to cut carbs if you want fast weight loss.
The body will always use carbs for energy in preference to fat.
Therefore, it will only burn fat in the absence of carbs.
If you understand this concept, your chances of weight loss will skyrocket.
Lastly, Apple cider vinegar has recently been making the headlines and is arguably enjoying something of a star status. And rightly so.
With its remarkable benefits of stabilizing blood sugars, you’ll not need to indulge your cravings.
Low Carbs vs No Carbs.
Low carbs keep your insulin levels low and steady. Crucial for those serious about fast weight loss.
However, I’d never recommend a NO carb diet. It’s incredibly difficult to achieve anyway and would involve eating only meat, fish and eggs.
- Turkey / pork / chicken.
- Vegetables – no restriction.
- Drizzle with more healthy fats – olive, avocado, coconut oil.
- Water (caffeine too late in the day can lower the quality of your sleep).
As with your first two meals, keep protein high. Protein preserves muscle wasting. And muscle burns calories.
One pound of muscle burns approximately 50 calories a day…without exercise.
Protein also helps to:
- Stabilize blood sugar levels
- Improve your mood
- Speed up your metabolism
- Keeps you feeling full
- Reduces brain fog
- Turns back your body clock
- Protects heart health
On a high-protein diet, you will feel completely satisfied after eating.
Therefore, you won’t have to deal with the blood sugar highs and lows that lead to cravings and moodiness.
Walnuts or almond butter. If you’ve never tried almond butter before it tastes amazing
Cassie admitted to having the best night’s sleep she’d had in years.
Waking through the night is often a sign of low blood sugar and nuts provide healthy fats which help sustain your blood sugar levels as you snooze.
In fact, walnuts contain the highest omega 3 content of any nut.
Lastly, Walnuts and almonds also contain an amino acid (tryptophan) that helps promote restful sleep.
Better sleep ensures effective growth hormone release… a powerful hormone that burns fat, builds muscle whilst also slowing the aging process!
Quick and easy food prep time was high on Cassie’s priority.
She didn’t want to have to spend all her free time preparing different meals each day.
So I arranged it so she ate roughly the same meals each day.
This removed the guesswork prevalent in diets that recommend a wide range of foods.
It also allowed for in-flight corrections.
She knew the eating plan was working. And if she wanted even faster results, she simply had to tweak her portions.
See also: 20 Ketogenic Recipes for Weight Loss
Here’s what Cassie said on the subject of portions:
‘We’ve lost all sense of portion control. Plates (and wine glasses!) keep getting bigger‘.
She employs a ‘handy’ solution to this issue.
Fist-sized portion for meat. Hand-sized portion for fish. The remainder of the plate, she piled on the veg.
‘Portion control? It’s in the palm of my hand’, she quipped.
If this is too much bother…use a smaller plate!
Related: How to Lose Weight After 40
Cassie lost all this weight without even trying.
She didn’t drastically reduce calories or even count them. She never felt hungry, as she’d simply been overeating for years.
She also kept a photo diary – her idea.
‘Taking a photo after every meal was a little inconvenient but it forced me to keep on track’.
‘I wanted to look ‘selfie-ready’ after every meal’.
Related post: For Anyone Wanting to Lose Weight: Here’s What NOT To Do
Sip Water Throughout The Day.
Water is great for flushing toxins and detoxing the body, so sip it steadily throughout your day.
Avoid gulping it down in large volumes. Even something as life-giving as water can cause hidden dangers if you drink too much.
Revealed: Cassie’s former diet…
- Breakfast – cereal or toast (often containing lots of hidden sugar).
- Lunch – sandwich and fruit (high fructose fruit such as apples and bananas).
- Dinner – Whatever was convenient. Usually packaged food / pizza / pasta / take outs.
Notice how protein poor but carbohydrate dense this menu is?
So you know what to eat if you want fast weight loss. But what about foods you shouldn’t eat?
Foods to Avoid.
In short, the ‘white’ carbohydrates.
Diary is also off the menu as is wheat (gluten). You’ll also be ditching fruit – a healthy food, no doubt, but stay clear just for your weight loss week.
Permanently avoiding dairy and wheat is a personal choice but you may have an intolerance without even knowing it.
The result: bloating, gas and stomach cramps.
A hidden benefit of your one-week fast weight loss diet is that you may unearth foods you’ve been eating that don’t agree with your body.
Many slimmers report feeling great when they eliminate dairy and wheat. If you’re one of them, but you’d rather not deprive yourself of these foods forever, gradually introduce them one by one.
Lastly, keep a food diary, noting any new additions. You’ll soon spot the guilty culprit.
Avoid Drinking Calories.
Fruit juices especially.
They do little to make you feel full and are loaded with sugar.
A Harsh Truth.
You can only lose fat (as opposed to weight) by eating slightly fewer calories than you burn each day.
Hormones, exercise, motivation, tactics, the right food etc, all have a huge impact.
But ultimately, you MUST cut back on what you eat.
And it need only be a little for each meal to have a MASSIVE effect over time.
As a result, your stomach will also shrink and you’ll quickly feel full on smaller portions.
The exciting news is that when you follow this plan, feeling full is an inbuilt feature of the high protein, medium fat, low carb component.
Keep your dopamine levels stoked and avoid sugary snacks.
Dopamine is a double-edged sword. It will reward you for bad habits that make you feel, good just as much as good habits.
It can’t discern between the two, so don’t allow your brain to start rewarding you for eating crap!
In conclusion: the longer you eat healthily, the longer you stay slim, the more this new lifestyle will become a habit!
And once a habit is formed, it can never be truly broken.
A Quick Fix?
Clearly, this eating plan is not a long-term solution.
Therefore, I don’t recommend such a narrow range of food as a lifestyle choice and, in my opinion, exercise is the fountain of youth.
Gradually introduce a wider range of foods onto your plate.
Ensure you follow the principles you’ve learned about keeping protein high, healthy fats medium and carbs low.
It’s only natural that progress may start to flag a little.
I recommended to Cassie she supplement her diet with fish oils to supercharge her fat loss.
Add Some Exercise.
Cassie walks on her lunch break and takes the stairs instead of the lift/elevator. She parks 10 minutes from work and walks the rest of the way.
She keeps active with housework…a favorite trick of Elizabeth Hurley (now 53!) who has confessed to hating exercise.
Weight training is great for keeping up muscle mass.
Remember how important muscle is for your metabolism?
Keeping sessions short won’t deplete your energy levels like steady state cardio. Crucial while you’re in fat burning mode and eating slightly fewer calories.
Add fruit by all means but you may want to aim for low carb fruits – berries (all types), kiwi, peach, guava, watermelon.
Top tip: Eating 80% of your daily carbs AFTER your workout is the best time if you want to retain your waistline.
- 13 (FUN) Exercises That Burn More Fat Than Running
- Strength Training for Women: 6 Exercises Without Building Bulk
- 11 Yoga Poses for Weight Loss
Give yourself one cheat day a week. Go nuts and eat what you like (please try to keep it relatively healthy!).
Here’s the science behind the cheat day.
Our bodies are adapting machines.
When it detects a lower calorie environment, it cleverly adjusts to burning fewer calories.
Our metabolism becomes sluggish and weight loss slows.
A pesky survival mechanism from our primal past to cause our bodies to cling on to our fat reserves.
Doubling your calorie intake over a day provides a shot in the arm for your flailing metabolic rate.
When you return to your healthy eating plan, you’ll have fanned the flames of your internal furnace.
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