Ok, so you want to learn how to lose weight fast, huh? You’re not alone. Millions of obese Americans also want a better, more slimmed down body that they don’t feel ashamed of. Nobody wants to walk around with dozens of extra pounds on them, and have to deal with the myriad of medical issues that arise due to obesity. So I’m going to share my secret to how to lose weight fast with you, and it’s not as hard as you may think.

Mental Adjustment:

I’ve found that there are two main motivators in life that drive humans to do everything they do. Those are pain and pleasure. In our lives we take actions that will bring us pleasure, and help us avoid pain. But the problem is most people who are overweight make short-term decisions to avoid pain and have pleasure.

This comes in the form of not going to the gym because it’s painful, and staying home to watch TV because it’s pleasurable. Or, eating that slice of cake because it brings you more pleasure than not eating it, or taking the escalator instead of the stairs etc. You see what I’m getting at?

So in order to lose weight fast, the first step you must take is taking a longer viewpoint on the pain/pleasure stance and asking yourself, “Are the decisions I’m making now going to bring me more pain or pleasure in the future?” If the answer is more pain, don’t take that action. Because eating that slice of cake, avoiding the gym, not taking the stairs, etc. are bringing you short term, short lived pleasure, but they will bring you long-term pain in the long run in the form of obesity, medical issues, a shorter lifespan, and overall unhappiness.

Deciding to have short-term pain, like going to the gym and eating healthy, will actually bring you long-term pleasure because you’ll be healthy with a lot fewer medical issues, a nicer body, and over all you’ll be a happier person.

So step one is making a mental adjustment to forgo short-term pleasure for long-term happiness, and after doing this long enough you’ll find that the things that brought you pain initially (gym, eating healthy, etc) will now actually bring you pleasure because your working towards a final goal of health and happiness. (This has the added benefit of boosting your self-esteem).

If you want to know how to lose weight fast, there’s one unavoidable law of nature you’re going to have to follow. And that is you’ll have to consume far fewer calories than your body burns. This isn’t new information, but’s it’s vital to your weight loss efforts. Here are my easy tips on how to do this:

For breakfast, have a protein shake with 20 grams of protein, followed by a coffee or tea with no cream or sweetener. Consuming protein in the morning helps your body burn calories more efficiently, and drinking coffee or tea right after adds caffeine to your diet which speeds up your metabolism.

Eat about 5 small meals per day instead of three large meals. Studies have shown that snacking throughout the day actually helps you lose weight versus having the normal three square meals per day. These meals should consist of lean meats such as fish, chicken or turkey, salads, low carbs, low fat yogurts…

Drink water instead. When you’re thirsty or having a meal, have water instead of soda or juice. Staying hydrated is imperative to slimming down, plus you’re not consuming any calories.

Walk, Walk, Walk. In order to lose weight fast, you need to burn calories as well. You should be walking at least 1-2 miles every day, and if possible jogging. Whatever you can do to burn calories, do it.

Go Green. Eating salads (with very little dressing), consuming green smoothies (they’re very fashionable these days), or eating as many greens as possible is a must! Not only do greens such as Kale, Chard, and Spinach carry TONS of nutrients that your body loves, they are also great fat burners.

Low Carbs! One of the most important things you can do when learning how to lose weight fast is stay away from carbs. Especially white breads, sugars, white rice… You should have some carbs, but go easy on them, and if you must, make sure they’re whole grain.

If you can count your calories every day, and only consume 2,000 healthy calories per day while burning more than 2,000, you’re going to lose weight. And the bigger the difference is between how many you’ve burned versus the amount you’ve taken in, the more weight you’re going to lose quickly.

If you burn 500 calories per week more than you eat, you should lose about 1-2 lbs per week.