38 Weight Loss Tips that WORK → Lose 10 Lbs your 1st 7 days

1. Lose 5 Pounds in 2 Days When you eat too much salt along with not drinking enough water you will retain water, get bloated and look fatter than you actually are. When you drink enough water or at least 1 liter of water for…

fast weight loss tips

1. Lose 5 Pounds in 2 Days

  • When you eat too much salt along with not drinking enough

    water you will retain water, get
    bloated and look fatter than you actually are.
  • When you drink enough water or at least 1 liter of water for every 2
    grams of sodium/salt you eat you’ll flush out excess water weight.
  • You’ll easily
    lose 5+ pounds in 1-to-2 days depending on how much sodium
    is in your diet along with how little water you’re currently drinking.

I had a client who lost 20 pounds in 1 week after adding JUST water to his diet. He was so bloated, his rings did not fit him, stomach was large, and socks would indent his lower legs when he removed them.
Stew Smith, Strength and Conditioning Specialist (CSCS)

18 Ways To Get a Flatter Stomach Without Exercise

2. Drink Milk,
Lose Belly Fat

milk for weight loss

indicates that dairy-rich diets can boost weight
loss by 70% and most of the body fat lost from these diets

belly fat

3-4 servings of dairy products each day like Milk, yogurt, and cheese
will do.

3. Burn 500 Calories Without Exercise

You’ll burn 500 calories or lose at least 1 extra pound a week
when you spend 3 hours in a 66℉ (19℃) room like the people in this

How To Burn 500 Calories Everyday Without Exercising for more tips on
using cold exposure to burn fat faster.

4. Easiest Way to Lose 52 Pounds

  • Get a

    , Fitbit


    download this app
  • Get 10,000 steps everyday to burn at least 500 calories without breaking
    a sweat.
  • 1 Pound of fat has 3500 calories. Burn 500 calories per day = you lose 1
    pound per week or 52 pounds a year or more

    depending on how
    active you are outside of 10,000 steps with the
    right diet

5. Burn 3x More Fat

As soon as you wake up in the morning workout for at least 30min to
an hour. Studies show that working out in the morning has been shown
to burn up to 3 times as more fat as opposed to working out at any other
time during the day.
See why here

6. Eat or skip breakfast?

Do what’s best for you but these are the facts…

Eating breakfast will cause you to be less likely to overeat during the day.

A Study at the University of Texas at El Paso found that
people who ate breakfast also ate 100 less calories a day and if you
eat 100 less calories every day for one year then you’ll easily lose 10

But skipping breakfast or
Intermittent fasting
actually increases your metabolism to help you burn fat

7. Use Baby Forks

Use smaller plates, forks, spoons & other
utensils instead of big ones to limit your meal or portion sizes to force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

8. Watch This Short Video

9. Say “So that”

Ask yourself Why you want to lose weight and after you come up with
a reason why… Keep on saying SO THAT.

For example…

  • I want to lose weight to look better SO THAT…
  • I can feel more confident about myself SO THAT…
  • I can be the best looking person at my high school reunion

  • I can see the surprised looks on the faces of my classmates
    SO THAT…
  • I may be able to go on a date with the person I had a crush
    on in high school.

Can you see what’s happening here? The more times you say SO THAT
= the more and more motivated you’ll become to lose weight.

I don’t know about you but if you can come up with at least three SO THAT’S then
will stop you from losing weight.

6 Ways to Get Motivated to Do Anything

10. Four ways protein helps you lose weight faster

  1. You

    increase your body’s fat burning metabolism
    when you eat protein
    because your body has to burn a lot of calories just to digest the protein you eat.
    30% of the calories you eat from protein are burned
    during digestion so
    you’ll burn 300 calories for every 1000 calories of protein you eat.
  2. Protein
    your appetite
    by keeping you fuller longer and according to this
    When at least 30 % of the calories you eat is from protein you’ll probably
    eat up to 500 calories less per day to lose an average of 11 pounds in 12 weeks without

  3. This Netherlands Study showed that
    when protein is 30% of your diet you’ll increase your metabolism by 4%.
  4. Protein also speeds up your metabolism by building and/or maintaining
    lean muscle.

The Top 2 Weight Loss Supplements That Actually Work

11. More Water = Less Fat

Water lowers the amount of
fat stored in your body because your kidneys get very lazy on the job when you don’t drink enough
water and as a result of you not drinking water, your kidneys give most
of its unfinished work to your liver.

One of your liver’s functions is to help your body burn stored fat
for energy and it can’t perform that job fully if it has to do the kidney’s
job also.

By not drinking water you put your liver on double duty,
decreasing its fat burning potential and causing you to store more
fat. If you drink enough water your kidneys will stop being lazy, do
its job of excreting waste products from your body, and

12. Fiber

Because fiber takes so long to
be digested by your body, a person eating the recommended 20-35 grams of
fiber a day will burn an extra 150 calories a day or lose 16 extra
pounds a year.

You’ll have an even greater feeling of fullness and higher energy levels
throughout the day if you eat meals that are mostly made up of fiber,
protein, and

Fiber also slows down the digestion of foods you eat keeping your blood
sugar/energy levels in check preventing you from getting hungry &

Good sources of fiber are vegetables, fruits, nuts, beans, and some

13. Burn 43% More Fat

Studies show you can burn 35-to-43% more fat during the day when you drink
3-to-5 cups of green tea

If you do not have time to make your own green tea then you can
simply take a
green tea diet pill supplement or use a
fat burner like the ones here
that have green tea in it along
with other fat burning ingredients.

14. Fast Weight Loss = RAW Fruits & Veggies

veggies fill you up quicker

  • Fruits & Vegetables keep you full & satisfied longer on less calories
    making you eat much less and the less you eat = the faster you’ll
    lose weight.
  • Researchers at Tufts university found that the more vegetables people
    eat = the thinner they are.
    5 Rules to lose weight without counting calories

15. Have water or vegetable juice before meals

v8 fast weight loss

Drinking a glass of water or vegetable juice before your meals will suppress your appetite
so you will not eat that much so you can lose weight faster.
Water & 6 Other Weight Loss Drinks

16. Lose 7 Pounds After Eating a Meal

scientist lost 7
extra pounds when walking for 30 minutes immediately after lunch & dinner.

17. Lose 50 Pounds on the Boredom Diet

Eating the same exact meals or foods everyday will literally bore you into
losing weight faster because it will
cut down on your cravings making you eat less
because you’ll actually become less interested in food.

The women in this
started eating 100 calories less just after their first week of being on a the
‘boredom diet’ or eating the same foods everyday. The video below shows how one
guy lost 50 pounds eating the same thing daily…

18. Chew longer to lose weight faster

You should chew everything you eat at least 8-12 times. Eat slowly
because your
body doesn’t realize that you’ve had enough to eat until several minutes
after you’ve had it.

  • If you eat too fast you’ll fill yourself up and possibly eat more on top of that.
  • If you chew your food more than usual, not only will you eat more
    slowly, but you’ll also trick your body into thinking it’s had more to eat.

40 Ways to Curb Your Cravings

19. Lose 3½ More Pounds

Researchers at the University of Arkansas found out during a 13 week
study that people who kept detailed records of what they ate lost 3.5
pounds more than those who didn’t because it helped them accurately
estimate their portion sizes so they could eat just enough to make them
lose more weight.

Use 1 of these tools to keep detailed records…

20. Don’t let plastic make you fat

Plastics contain synthetic chemicals (called xenoestrogens like
BPA & phthalates
) that
act like estrogen in your body which is a fat-gaining
hormone so to prevent
these estrogen-like chemicals from getting into your body…

  • Avoid drinking out of plastic containers & Styrofoam cups.
  • Avoid heating plastic containers in microwaves & ovens which can
    leach the estrogen like chemicals into your foods.
  • Avoid plastic wrapped meats.
  • Avoid canned foods which contain traces of BPA.

  • 3 Ways to Lower Estrogen

21. Don’t ask yourself
“What’s the best workout I can do” and…

  • Ask yourself “What workout I can do that will kick
    my ass in only 20-to-40 minutes” (hint:
    High intensity intervals)
  • Ask yourself “What workout can I do where I almost feel like
    quitting but I push myself to finish because I’m 100% focused on
    looking good naked” and Once you answer that…
  • Do that workout 1-to-2 times a day
    3-to-4 days a week and I guarantee you’ll always lose at least 2 pounds
    of FAT each week even if you only have
    10 pounds of stubborn fat to

  • How to Lose 10 lbs. Every 3 Weeks Doing HIIT

Workouts that’ll KICK Your ASS…

22. Burn 3x More Calories

Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline so imagine how much more fat you would burn if you
run on a treadmill at a 15% incline.

23. Gain Weight to lose weight faster?

The more you weigh = the more calories you’ll burn while exercising
(See why) and you can make yourself heavier by wearing a Weight Vest

or backpack to
burn more calories during your fat loss workouts

Add up to 20% of your bodyweight to your weight vest or backpack to lose weight faster.

24. Workout Smarter

Did you know you can actually lose more weight & keep your
metabolism fired up longer by doing
3-to-4 shorter 10-minute workouts (like you do in this weight loss plan) instead of 1 big 30+ minute cardio workout?

A research study
at the university of Pittsburgh found that women
who split up their 40 minute cardio workouts into 4 separate 10
minute cardio workout sessions during the day LOST 20 pounds
while the group of women who did one big 40 minute cardio workout
only lost 14 pounds but…

The main reason why you’re more likely to lose more weight this way
is because you’ll probably workout more often knowing you only have to
workout 10 minutes at a time.

10 minute weight loss workouts…

25. Take a Break

University of
Tokyo study
found that people who took a 20 minute break about halfway thru
their hour-long cardio workout burned 20% more fat than the people who worked out for an hour
straight non-stop because taking short 20 minute workout breaks
makes your fat-burning hormones work much better.

26. Use music to lose weight fast

Use your favorite music to keep you motivated and energized longer during your
weight loss workouts to reach your weight loss goals faster.

This study shows that overweight people who did their
weight loss workouts
to music lost an average of 16 pounds or twice as much as the people
who didn’t workout with music.

27. Avoid sodas. Even Diet sodas

You’ll lose 1
extra pound every week if you replaced all the calorie filled sodas you
with ZERO calorie water.
6 reasons that’ll make you stop drinking soda today

Some studies now link high
consumption of diet soda with weight gain because even though diet sodas
have 0 calories… The artificial sweeteners increase your cravings for
sugars and other

foods that make you gain weight
and as a matter of fact…

study showed that people who drank diet
soda increased their waistlines 6 times more than people who drank any other
kind of drink including regular soda!

28. And Don’t Drink Juice !

Most juice drinks contain too much sugar & artificial ingredients
not enough fiber to do any good for weight loss. It’s better to
eat raw fruits
& vegetables
or drink 100% all natural juice instead for the weight loss benefits.

29. Remember to take your multivitamins every day!

Research shows that
men & women who take multivitamins daily have lower bodyweights
& less body fat because when you don’t get the right amount of
nutrients your appetite will increase so you’ll eat more (and probably gain weight)
to get the nutrients you need.

30. Sleep Just Right

Don’t sleep too long or TOO short because according to this study
People who slept TOO LONG (over 8 hours) & TOO SHORT
(under 6 hours) were more likely to gain weight than people who
slept the normal 7-to-8 hours.

When you don’t get enough sleep the levels of leptin in your body are
lowered. Leptin is a blood protein that suppresses your appetite and
with your levels of leptin being lowered…

The levels of ghrelin in your body are increased. Ghrelin is a hormone
that increase your appetite which will make you more likely to gain weight.

Sleep is also important for more energy

higher growth hormone levels
to increase your fat
burning metabolism. 10 Ways to Sleep Better Every Night

31. How to eat a lot more
& Lose more weight than people who diet

If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You’ll be able to eat up to 500 more calories a
day than the actually

calories you need to lose weight
simply because…

You burn the most calories
when exercising for long periods of time at higher intensities meaning
you can get away with eating an extra snack everyday and still lose
1-to-2 pounds a week but overall you’ll still lose weight faster if you
DO NOT Eat back the calories you burn

32. Switch To a Mediterranean Diet As Soon As Possible

People from the Asia & the Mediterranean regions are the leanest, least overweight, longest
, and have lowest rates of chronic disease on earth because they eat a healthy balanced diet.

Their diets include…

  • An abundance of Plant Foods (complex carbs) like
    rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables
    (including sea vegetables), nuts, seeds, beans, various soy foods, other
    legumes, vegetable and nut oils, herbs and spices, and plant-based beverages
    including tea.
  • Fish, poultry, and eggs in low to moderate amounts and only
    eat red meat sparingly. Tea, wine, Beer and other Alcoholic Beverages are
    only enjoyed in moderation.
  • Diet is low in saturated and total fat with most of the fats
    consumed are the good fats that come from nuts, legumes, vegetable, and
    nut oils.
  • Slide show: The Mediterranean diet
  • Mediterranean diet: Food Guide

  • Sample Healthy Mediterranean Recipe

33. Go skiing while you walk

Use walking
Nordic poles to burn 20% more calories as you walk

according to new research from the Cooper Institute.

34. Think Moderation

eat cake in moderation

Yes, chocolate cake is bad for you, but, if you tell yourself you are never going to eat chocolate cake again, guess what you are going to crave? Chocolate cake!

Don’t completely eliminate your favorite snacks and treats, rather, eat them in moderation. One slice of chocolate cake once a week wont erase your progress.
4 Steps to Lose Weight Fast Eating Anything You Like

35. Watch less TV

You can burn more fat each day by cutting your TV time in half says
from the University of Vermont but it’s common sense because less TV means you have to fill your time by doing something more active
that gets you up off your lazy ass.

36. Don’t sit down for more than 4 hours

The research says
sitting down for longer than 4 hours slows down your metabolism making
it easier for you to gain weight. Prevent this from happening by
standing up for at least 10 minutes within every hour.

37. Be More Active

Adding a little physical activity to your daily routine will help you
start losing weight quicker than you can imagine.

Don’t Worry, getting more active doesn’t mean you have to sign up
at a gym and take
tae-bo or start participating in marathons regularly! Here are
some ways you can
gradually become more active to
lose weight…

  • Instead of trying to get the best parking
    spot take the worst one all the way at the back of the parking lot so
    you have to walk more.
  • Throw away your TV remote & get up to change the channels.
  • Go to shopping malls but before you shop walk around the entire
    mall one or two times.
  • Stop using the elevator. Take the stairs or at least take the stairs
    half way up.
  • After you come back from a day of shopping. Carry all the items
    you just bought into your house one by one. The more items you buy the
    more walking back and forth you have to do.
  • Could you save gas by walking to certain locations or is it possible
    that you can ride a bike to certain locations instead of driving? Just be
    creative and start thinking about how you can gradually add some extra physical
    activity your daily routine.

Those are just a few examples of ways that you can gradually start adding
physical activity to your daily routine. It may not seem like much in the
beginning but all the extra calories you burn by doing these little activities
adds up to you losing more weight.

Challenge yourself by adding 5 minutes of extra physical
activity to your daily routine everyday

38. WALK! DON’T RUN to maintain your weight

According to a study in the International Journal of Obesity… People who walked at least 12 miles a week (1-to-2 miles a day
or 20,000 steps per week)
no matter how fast or slow they walked were able to maintain their weight.
Fast weight loss tip #4: Easiest Way to Lose 52 Pounds

More Weight Loss Tips


For some reason you inspired me to get off my ass and lose this extra 25 pounds once and for all! I love your videos and advice.
Thank you Adrian!

April 16, 2018

Adrian Bryant

see this plan – you may lose 10 pounds your first 5 days but your weight loss rate gets slower as you get closer to your weight loss goal

March 12, 2017

Adrian Bryant

are you sure its 1500-1700 or are you just guessing. are you writing this down daily b/c on 1500 alone you should lose weight

January 12, 2017


Cut down your carb diet. eat food that contains high protein. Try to take moong dal, or any type of daal in the morning and skip the fat containing foods.. .. do work out for half and hour in the morning and do the same be4 taking dinner at night.
I have lost 32 killos in 5 months following the same routine

December 24, 2016


Aditya, go for HCG 4 phase fat elemination protocol immediately. 126 is much at thw age of 18. Keep it just below 100 and you will be perfectly fit and healthy

August 11, 2017


Hi isa,
I recommend working out 1 hour a day including cardio for 30 mins and the last 30 mins with push ups-setups-burpees.weights if ur into that… Also maintain a healthy diet is much more important and burn calories more than ur eating .
Hope it works out for ya 🙂

February 06, 2016

Adrian Bryant

you can do it 1-6 times per day for 10min at a time

August 09, 2015

Adrian Bryant

it is normal if you have not exercised in a while

April 15, 2015


Sorry, using my phone so I had some issues….. I’m 5’1″… On a doctor prescribed low oxalate diet, allergic to dairy. I’m currently consuming about 1200 calories a day, I am doing a food diary, to track kidney stone triggers, but it also tracks all to nutrients.
I was born with compacted joints, and have knee, shoulder and wrist issues from past injuries.
What work out or diet can you recommend for me? Any help would be appreciated

December 20, 2014

Adrian Bryant

are you limited to doing anything workout wise due to joint problems

December 20, 2014


Well Diane before you focus on your hips or begin an exercise program, I would kindly suggest to you to begin eating right. Find a diet plan that focuses on nutrient-dense foods to help you lose weight. When you begin to see the pounds coming off, then you should seek an exercise program. If you do too much too soon, you might end up doing more damage than good.

September 02, 2014


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