Here is how I lost about 100 pounds of fat in a year, while putting on muscle and kept it off. There is no shortcut. You can loose about 2 lbs of fat per week if you follow the instructions below. Increasing weight loss beyond that is counter productive due to muscle loss.

Recommend following these steps in order. The biggest issue people face with weight loss is education. While this sounds simple, the amount of misinformation out there is extreme.

1.) Watch “that sugar film” << Available on prime. Think hard about what you learned. This is the truth about weight gain and loss. There are other documentaries like it, but I personally like this one.

2.) Read “eating clean” and follow the recommendations OR hire a good nutritionist, preferably one that bodybuilders use. Bodybuilders have mastered weight loss and a nutritionist targeting bodybuilders is probably competent.

3.) Exercise daily using a combination of resistance training and cardio. Start with reasonable intensity level. Hire a personal trainer or train with an experienced friend if you have not done resistance training before. Hire a personal trainer who trains bodybuilders using conventional methods. You don’t need to train like a bodybuilder, but these personal trainers are actual experts and not frauds. This advice applies to both men and women. They can help you get the most out of exercise without getting hurt.

4.) Don’t consume alcohol or consume very little as rarely as possible. Alcohol consumption can interrupt sleep and stunt human growth hormone, which slows down weight loss. Impact can last for several days and also causes a loss of motivation for some individuals.

5.) Drink at least a gallon of water per day.

6.) Stop eating 3 hours prior to bedtime to sleep better and increase HGH production.

7.) Eat small meals more frequently, like 5-6 times per day. I would recommend logging all food intake along with calories consumed / time of day each meal was consumed.

You might experience withdrawal like symptoms for at least a few days if you have been consuming enough high glycemic index foods on the daily. After withdrawal ends you can loose weight while never being hungry. Hunger caused by high glycemic index / sugar crash is a vicious cycle. If you want to know more, watch “that sugar film”.

Also, keep in mind that diets, which is IMO anything not like “eating clean” are just scams that tend to cause metabolic syndrome. Your body ends up consuming muscle to get the protein it needs on many of them. This lowers your BMR. To fix years of damage done from scam diets, resistance training is the solution.

This is the honest truth in a world full of misinformation. I hope this helps make the world a slightly better place!