Buddy of mine wrote this up and thought it was rather good. 1. First things first. If you want to lose weight fast, you have to cut refined sugars and starches out of your diet. This alone will help you quickly lose pounds of excess fat and inches off of your waist! When you consume carbohydrates, your body not only produces more fat, but it also slows down the burning of fat. Carbs present in your body hold a ton of water weight as well. If you cut down your carb intake, your body is forced to burn up the carbs you’ve been holding onto for energy, and after all of that is burned up, your body has no other choice but to burn your fat for energy. By putting fewer carbs in your body, you will turn into a fat-burning machine. The standard american diet has over 300g of carbs per day. To cut body fat fast, eat 100-150g carbs per day, and make sure you stay away from junk foods and choose unprocessed foods. This will allow your body to tap into your fat storage for energy. 2. Incorporate more protein in your diet. Protein slows down digestion, which means you’ll feel full and satisfied for longer, and it’s appetite-reducing so you’ll end up eating fewer calories throughout the day. You can control bad food cravings and overeating by consuming protein-rich foods, such as greek yogurt, eggs, cottage cheese, milk, chicken, steak, turkey breast, fish, beans, peanut butter, tofu, and the list goes on and on! Studies have shown that eating two eggs for breakfast can boost weight loss by 65 percent! 3. Lower Your Caloric Intake Weight loss is a numbers game. You need to burn more calories than you eat every day to lose weight. It’s that simple. There are 3,500 calories in a pound of fat. To lose a pound of pure body fat each week, you need to shave off 500 calories from your daily caloric intake each day. 500×7=3,500. Most people need 2,000 calories to not gain or lose a single pound. So to lose that one pound of weight in 7 days, you need to consume 1,500 calories per day. 4. Cut out snacking. Snacking can break your weight loss efforts. The truth is, you should focus more on eating three healthy, filling meals, and not so much on snack foods that don’t fill you up anyway. If you’re aiming to lose weight fast, cut out snacking completely. 5. Limit your energy drink and starbucks consumption. Actually, try limit any drink that isn’t water. The last thing you want to do is drink your calories. 6. Count/Write down your calories Research indicates that we are terrible at estimating calorie counts, why is why if you want to lose weight fast, you must get in the habit of counting your calories. You need to keep a food journal handy, read nutrition labels and jot down the foods you eat so that you can add up how many calories you eat per day. Write down every morsel of food that passes your lips and you may be surprised at just how many calories you are actually eating per day. 7. Cardio Exercise If you want real results, then exercise is just as important as diet. Exercise is great for boosting your metabolism. When you have a fast metabolism, your body is burning calories at a higher rate (even when you’re resting), which makes it harder to gain weight. You should aim for 150 minutes of moderate exercise per week for weight loss. Cardio exercises that burn the most calories are jumping jacks and rope jumping. Jumping jacks burn 100 calories in 10 minutes, while rope jumping burns as much as 130 calories in 10 minutes. Now if those exercises get to be a little difficult for you, then fast-paced walking mixed in with a little jogging may be the way to go for a fat-burning workout. 8. Drink More Water While water doesn’t have anything magical in it that burns fat, it certainly will help you with your weight loss efforts. Drinking water means you aren’t drinking other beverages that have calories in them. Drinking a glass or two of water 20 minutes before a meal may help you feel fuller, resulting in you eating less food and consuming fewer calories. A 2010 study conducted by the American Chemical Society confirms that people that consumed two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. People that drink more water throughout the day have more energy because they are more hydrated and won’t feel too tired to work out. 9. Get enough sleep Having poor sleep habits can cause you to gain weight. your metabolism does not function properly when you’re sleep-deprived. 10. Believe!