How to lose weight fast



  1. Less calories
  2. High protein diet
  3. Exercise 3 to 4 x a week
  4. Have a coach holding you accountable for what you eat


You can easily lose 1 to 2 kg a week from proper dieting with exercise of 3 to 4 hours a week


How to lose weight fast is a simple guideline  to lose weight fast by experience. I have been doing personal training for 15 years and have seen people lose weight as briefly as one or two weeks and I have seen clients take the gradual approach of slowly shaping over a year. I have trained with experts in combat, fighters, martial artists, models, personal trainers, military and coaches who are experts or live lean.

Losing weight is simple. One theory is to eat fewer calories than you burn. This is simple. It sounds simple but it takes determination. Determination to stick to the calories you are meant to consume. This requires mental power and self-love in such a way that you refuse to give in to your burning desire to shape up.


2. Don’t eat crackers

There are a lot of temptations. People from my experience want to eat too many crackers, too much fruit, too much alcohol, too many sugars, and carbs. So really losing weight isn’t about saying eat this and eat that. Its more about what you have to avoid eating. It’s funny because really the weight can be lost a significant amonunt of weight can be lost in as little as 4 weeks of proper dieting. You can easily lose 1 to 2 kg a week from proper dieting with exercise of 3 to 4 hours a week. Think about it. In 4 weeks if you do the diet correctly and do the exercises properly, the ones that work, you can lose 4 to 8kg in only one month and also even better than that if you are doing, weights, body resistance and calisthenics can develop a beautiful body shape in this timeframe. Imagine what you could do to your body in 3 months, 6 months, a year or two years?

So whats the best experience for shifting pounds or kg, getting a personal trainer who gets you to hold yourself accountable that you are on the same page with so that on one hand you can enjoy the experience and on the other hand you can work with thats got your back. Remember the human mind reacts to being observed and observing. This does two things. Being observed increases your performance in the habits and lifestyle choices you embark in and observing your own actions with your coach allows you to be mindful about yourself. The conversations can be personalised to exactly hearing what you need to hear to make those changes.

Here are some examples of successful observation I have and have had with past and present clients and future successes I will encounter. Why am I so confident about this? Because I have seen it work countless times with countless people after 15 years of coaching people in lifestyles, fitness and nutriton.

1 setting out a diet that you can agree to and that works for you. 2 going onto my fitness pal and logging in what you est or if you prefer simply going on to your whatsapp and sharing pictures of what you had to eat or drink, literally anything you put in your mouth. Just these one steps are already gateway’s to losing weight fast.

The next step is exercises, knowing how your energy for exercise is from eating the foods you are eating and then noticing if your energy is getting worse or better. Noticing if your exercise regime and sequence is improving your optimal health and posture and shape and energy or not.

Its very well to have a workout or a diet but essentially have you has your diet and exercise sequenced journalled and proved to work for you and produce actual results.

A lot of time i see articles on eat this, do this exercise, how can someone writing a program for you you have never met possibly know or check in with you the effects of dairy or bread, or a high protein or low protein diet without having ever met you. It just doesnt make sense. You need an accountability coach, like myself when i coach clients its either online coaching via video calls where i literally ask the same questions for the first month or 2 or 3 depending on my clients progress. Did you weigh yourself? Thats my first question. Is your weight higher or lower today? Wny did it go lower? What did you eat? Or did it go lower what did you eat?

What exercises worked best for you? Did you have any muscle soreness? Which bodyparts look or feel firmer or slimmer? How did you sleep?

How are your stress levels? Did you drink or not drink? These are the conversations you need to have with your coach, me, yourself, whoever or however or whatever you do to get there.

Now a little tip on general diets that work. Whether you are 20, 30, 40, 50, 60 all ages i do and have trained. High protein in your diets whether you are vegeterian, vegan, pesceterian or paleo (meat eater) is a high protein diet supplies the amino acids to recover your body

So here are a few fast weight loss tips. If you have any comment or questions please reach out to me or find me on my instagram adamwhitept or facebook Adam Anthony White whether its for one on one on video or person or hybrid training or simply coaching online.