My Top 10 Secrets for Accelerated Fat Loss

hips - losing weight series

“I need to lose it fast! Like, yesterday,” a reader recently declared. With an upcoming Wakiki vacation where – get this – her husband’s ex-wife will be staying nearby, she wanted a swimsuit-perfect body in just three weeks.

I sent her to my recent Huffington Post blog where I discussed my 12 golden rules for fat loss.

“Can you give me something a little, um, faster?” she replied. Here you go: My top 10 strategies for accelerated, safe fat loss.

  1. Stay in cycle 1 of The Virgin Diet until you’re within 5 pounds of your goal weight.still want you to challenge the 4 foods in cycle 2, but you can otherwise more or less live in cycle 1 forever.
  2. Substitute The Virgin Diet All-in-One Shake for 2 meals a day. Load your shake with raspberries, avocado, kale or other leafy greens, freshly ground flax seed, and unsweetened coconut or almond milk.
  3. Eliminate fruit or limit it to 1 cup of berries/ cherries a day. Any more than 1 cup can create fructose overload, storing that excess sugar as fat.
  4. Limit starchy carbs to 1 serving per meal. More than that could slow down fat loss.
  5. Drink half your weight in water ounces. Keep a canteen nearby and fill it up throughout your day to effortlessly meet your quota.
  6. Increase your fiber gradually. Your goal is about 50 grams a day from high-fiber foods and Extra Fiber.
  7. Try this appetite-curbing trick. About 30 – 60 minutes before meals, add a scoop of Extra Fiber to a tall glass of water. You’ll likely find you eat less at meals.
  8. Get at least 7, but more like 9 hours, of high-quality sleep. See my blog about why too little sleep can knock your fat-burning hormones out of whack. More sleep means more fat burning.
  9. Do my free 4 x 4 Workout 3 times a week. At just 15 minutes a pop, you can knock it out in less time than it takes to find a parking space at your gym. Grab a free one here.
  10. Take 30 minutes or an hour for yourself to control stress levels. Remember that stress elevates your hormone cortisol, which breaks down muscle and stores fat. Meditate, breathe deeply, get a massage, or walk your dog around the block. Figure out what works for you and do it.

For more tips to lose fat fast and become your healthiest self, visit EmpowHer, one of my most frequently visited sites for helpful, easy-to-implement nutrition and fitness advice.

Your Turn

What would you add to this list? Do you have an upcoming vacation or other event where you want to lose fat fast? Share your story here or on my Facebook fan page.

© 2014 JJ Virgin & Associates, Inc. Celebrity Nutrition & Fitness Expert JJ Virgin helps clients lose weight fast by breaking free from food intolerances. She is author of New York Times Bestsellers The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days and The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose Weight and Feel Better Fast. JJ is also bestselling author of Six Weeks to Sleeveless and Sexy, a Huffington Post blogger, creator of the 4X4 Burst Training Workout, and co-star of TLC’s Freaky Eaters. Learn more at

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  1. Hi there,
    I have purchased your latest book via Amazon and has been on the diet for 18 days. I honestly did not cheat once and has followed the guidelines as per the web and the book 100%. I only lost 2 kg up to date and still have a lot of joint pain.

    Please let me know your thoughts.



    • Wendy Wyatt says:

      I started the diet last April with my family. Everyone in my family responded much faster than I did. I think the time frame of your results depends a lot of how sick or sensitive you were to begin with. Sometimes you don’t realize how much better you feel until you get off it. Double check that nothing is sneaking in. corn and soy hide everywhere. Don’t give up. Give it a little more time. You might have to stay in cycle one a little longer. Also I recommend increasing your water intake. I now drink almost a gallon a day. On the days I don’t drink enough I do tend to get achy. Hang in there. It works I promise. It doesn’t always follow the exact time table we want it to but if you hang in there it works!

      Best of luck,

  2. Thanks for sharing your thoughts on food intolerance.

  3. When will the pre-ordered toolkit be available? I saw on fb that some had already received. I have anxiously been awaiting it’s arrival. I have stalled on diet and my BF isn’t moving

  4. Hello my family member! I want to say that this article is awesome,
    great written and come with almost all vital infos. I would like to peer extra posts
    like this .

  5. This is very interesting, You are a very skilled blogger.
    I have joined your feed and look forward to seeking more of your magnificent post.

    Also, I have shared your site in my social

  6. I always spent my half an hour to read this blog’s articles everyday along with a mug of coffee.

  7. This is a topic which is near to my heart…

    Best wishes! Where are your contact details though?

  8. I’m a little confused about the berries – you say to avoid fruit all together for faster weight loss, but also recommend putting raspberries in your shake for weight loss. It is best to forgo raspberries altogether to lose quickly?

    Thank you!


    • JJ Virgin JJ Virgin says:

      Depends. Too much fruit can stall fat loss. If you really want to accelerate things, pull the berries for 2 weeks and add avocado instead. Let me know how that goes!

  9. Hi there! Do you use Twitter? I’d like to follow you if that would be okay.
    I’m absolutely enjoying your blog and look forward to new

  10. Do you have any advice on treating adrenal fatigue?

  11. I started the virgin diet because I struggle horribly with diarrhea and I am trying to see if giving up these high fi foods helps. My question is with the shakes, is adding fiber going to make diarrhea worse. It seemed to get very bad right after eating the shakes. Would I just be smart to skip the fiber powder? Thanks.

    • JJ Virgin JJ Virgin says:

      Please see your doctor about diarrhea, especially because it persists. Try skipping the fiber powder for a few days and see if that doesn’t improve the issue.

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