20 Minute Fat Loss

We’ve all seen people on television shows like the Biggest Loser who drop 20 pounds of fat in a single week…or more.

But is this really realistic? Should you expect to be able to mimic these results?

The million dollar question…

“How much weight can you lose in a week?”

According to a physician from the show The Biggest Loser, “one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, and devoting more than 7 hours per week to rigorous exercise, and under a doctor’s care like we do on the show.”

But really, is that realistic?

Probably not.

But, according to a registered dietitian you can safely lose up to three pounds a week or more.  Hmm…much less exciting, right?

In my experience, the actual answer is that it depends on where you are starting from. If you have 50 pounds to lose, you may be able to lose 10 pounds a week.

If you follow a very low calorie diet, you may be able to lose more than three pounds a week. It depends on how extreme you are willing to go with your diet and exercise.

But, if you focus on eating a low-calorie diet with few processed sugars, and exercising effectively, your weight loss will happen…Possibly even more quickly than you imagine.

Here are four steps that will help you lose the maximum amount of weight each and every week.

First, eliminate processed sugars. These are sugars that are in just about anything sweet that comes in a box or can.

How do you avoid processed sugar? Best bet is to stay along the outer perimeter of the grocery store. Get fresh fruit, veggies, and lean chicken and fish.

Second, avoid soft drinks, juice, and wine like the plague. You’ve heard the following expression

Don’t drink your calories.

All of these drinks have tons of calories. Even fruit juice, which is disguised as healthy, is loaded with processed sugar and empty calories. Drink water or unsweetened tea instead.

Third, eat fewer calories than you burn a day. This sounds more complicated than it is. There is a calorie calculator at BMR Calculator. Find out how many you burn each day and eat fewer.

If you don’t want to count, you may want to check out a program called the Diet Solution Program. This program will give you meals to eat – based on your metabolic type – which will keep you burning fat. It’s inexpensive, and it is a really good program for losing fat. Click here to check it out.

Finally, do the right kind of exercise. By this, I mean “strategic” exercise.

The best strategic exercise for fat loss that I have found is to combine interval training with medium-intensity cardio.

For example, start by jogging for 2 minutes and then running fast for 30 seconds. Repeat this for 20 minutes. Then, perform 20 minutes of medium-intensity cardio (like a brisk walk) on a treadmill.

The way this works: the intervals work to release stored fat into your bloodstream and then the medium-intensity cardio burns that fat for fuel. I’ve used this technique and it works gangbusters.

Want some more help with this? The program below is a 7-day Fat Loss Jumpstart. It was written by the author of the Diet Solution, and some people have lost up to 7  pounds in a week using it.

Did I mention it is free? Yep, I appreciate your time reading this site, so if you would like it, simply enter your email in the box below, and I will send it to you right away.

Hope this helps you in your quest to lose weight.

Josh