When it comes to weight loss, traditional thinking says that slow and steady wins the race. But one small study published a few years ago turned that theory on its head.
The study focused on nearly 300 middle-aged obese women reducing their calorie intake and increasing exercise. They also kept food journals and weighed in weekly. The researchers divided these women into three categories based on the rate of weight loss during their first month: fast, moderate, or slow.
The results were fascinating. Fast and moderate groups were 5.1 and 2.7 times more likely, respectively, to achieve 10% weight losses 18 months later compared with the slow group.
“Collectively, findings indicate both short- and long-term advantages to fast initial weight loss,” researchers concluded. “Fast weight losers obtained greater weight reduction and long-term maintenance, and were not more susceptible to weight regain than gradual weight losers.”1
Now that the holidays are gone, you may have a few pounds you’d like to shed. You may also have the upcoming swimsuit season or a warm-weather vacation in mind.
Eating by the plate is the tried-and-true way to meet your weight-loss goals. When you incorporate the magic trifecta of protein, healthy fats, and fiber into every meal, you steady blood-sugar levels, balance your hormones, and stay satiated for hours.
After the holidays, you’re probably feeling ready to give your goals that extra push and accelerate fat loss. With that in mind, these three strategies will help you go the extra mile to lose weight safely, mindfully, and quickly.
Strategies to Quickly Drop Holiday Weight
1. Double Up on Loaded Smoothies
Eating by the plate, sans the plate? With a loaded smoothie, you get the magic trifecta in a fast, portable meal replacement. I want you to break your overnight fast with a loaded smoothie by 9 or 10 a.m. But to really increase your fat-burning results, have a second loaded smoothie in place of lunch or dinner.
I’ve got over 60 recipes in this FREE Loaded Smoothie Cookbook. Download yours for FREE here.
If you really want to go that extra mile, eliminate fruit in loaded smoothies (except for lemon and lime). This minimizes fructose intake to really accelerate fat loss. I’ve still got lots of super-satisfying loaded smoothie recipes that don’t include fruit, including these:
- Key Lime Pie Shake
- Snickerdoodle Shake
- Coco-Vanilla Matcha Shake
- Pumpkin Cheesecake Shake
- Post-Workout Recovery Shake
- Espresso-Almond Shake
- Coffee Almond Fudge Protein Shake
- Candy Cane Protein Shake
- Spicy Gingersnap Shake
- Butternut Chai Beauty Protein Shake
- Chocolate Coconut Heaven Shake
- Pumpkin Spice Latte Shake
- JJ’s Birthday Cake Shake
- Creamy Chocolate Almond Butter Shake
2. Swap (or Minimize) Starchy Carbs With Non-Starchy Veggies
Eating by the plate is a powerful fat-burning strategy on its own. But we’re dialing things up a few notches here to make fat loss fast. To get results more quickly, limit slow, low carbs to 0-1 serving per day. I’ve found that most people do better with one serving during their evening meal, which helps them sleep better.
Instead of slow low carbs, increase your intake of non-starchy veggies. Aim for at least five servings per day (ideally 10—you can get more in your loaded smoothies). One serving equals 1 cup raw veggies or ½ cup cooked. You’ve got lots of options here, including:
- Arugula
- Bok choy
- Collard greens
- Dandelion greens
- Kale
- Mustard greens
- Rapini (broccoli rabe)
- Swiss chard
- Spinach
- Cabbage (red, green)
- Lettuce (red, green, Romaine)
- Broccoli
- Brussels sprouts
- Cauliflower
- Artichokes
- Asparagus
- Beet greens
- Bamboo shoots
- Bell peppers (red, yellow, green)
- Cucumber
- Mushrooms
- Squash
- Zucchini
- Onions
- Garlic
- Green beans
- Watercress
3. Increase Your Fasting Window to 16-18 Hours
When it comes to weight loss, what you eat matters, but so does when you eat. When you close the kitchen after dinner and then have a loaded smoothie by 9 or 10 a.m., you create a nearly effortless 12-14-hour overnight fast.
Learn why timing is everything for fat loss in this blog.
While this tactic is incredibly effective for fat loss, increasing your fasting window to 16 or even 18 hours can deliver even better results.
With that schedule in mind, here’s how your day might look:
- 12 p.m.: Loaded smoothie
- 3 p.m.: Loaded smoothie
- 7 p.m.: Dinner
- 8 p.m.: Close the kitchen for the evening
With that plan, you’ve created a 16-hour fasting window… and you’ll be sleeping for eight or nine of those hours. During your fasting hours, you’ll only have non-caloric beverages including filtered water, unsweetened organic teas, and black coffee.
Final Thoughts
If losing holiday weight is on your to-do list, these three strategies provide everything you need to lose weight quickly. Of course, other things beyond food matter too, including great sleep, stress management, the right nutrient support, and consistent movement. Incorporate smart lifestyle strategies with these three weight loss hacks and you’ll be beach-season ready (even if it’s still freezing outside).
These links can help further support your fat loss goals:
- Get a fat-burning workout in just 8 minutes
- Listen to learn how to effectively manage stress levels
- Learn 5 supplements to take every day
- Get consistently great sleep with my Best Rest Sleep Cheat Sheet
References:
- Nackers LM, Ross KM, Perri MG. The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race? Int J Behav Med. 2010 Sep;17(3):161-7. doi: 10.1007/s12529-010-9092-y. PMID: 20443094; PMCID: PMC3780395.
