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How to Lose Weight Fast: 3 Simple Steps, Based on Science

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There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are big reasons why you might find it hard to stick to a specific diet.

However, not all the diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

  • significantly reduce your appetite
  • cause fast weight loss
  • improve your metabolic health at the same time

1. Cut Back on Carbs

The most important part is to cut back on sugars (Get: Smart Blood Sugar) and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1).

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3Trusted Source).

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4Trusted Source).

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5).

Put simply, reducing carbs can lead to quick, easy weight loss.


Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry.

2. Eat Protein, Fat, and Vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes.


Eating plenty of protein is an essential part of this plan.

Evidence suggests that eating lots of protein may boost calorie expenditure by 80–100 calories per day.

High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day.

When it comes to losing weight, protein is a crucial nutrient to think about.

Healthy Protein Sources Include:

  • Meat: beef, chicken, pork, and lamb
  • Fish and seafood: salmon, trout, and shrimp
  • Eggs: whole eggs with the yolk
  • Plant-based proteins: beans, legumes, and soy

Low Carb Vegetables

Don’t be afraid to load your plate with low carb vegetables. They are packed with nutrients and you can eat very large amounts without going over 20–50 net carbs per day.

A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy.

Many Vegetables are Low in Carbs, Including:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale
  • Brussels sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber

See a full list of low carb vegetables here.

Healthy Fats

Don’t be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult.

Sources of Healthy Fats Include:

  • olive oil
  • coconut oil
  • avocado oil
  • butter

Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20–50 grams and significantly lower your hunger levels.

3. Lift Weights Three Times Per Week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.


Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective.

Try Doing a ‘Carb Refeed’ Once Per Week

If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday.

It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.

Limit this to one higher carb day per week. If you aren’t reducing carbs enough, you might not experience weight loss.

You might gain some water weight during your refeed day, and you will generally lose it again in the next 1–2 days.


Having one day each week where you eat more carbs is acceptable, although not necessary.

What About Calories and Portion Control?

It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.

However, if you want to count them, you can use a free online calculator like this one.

Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast.

You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try. 

SUMMARYIt’s not necessary to count calories to lose weight on this plan. It’s most important to strictly keep your carbs in the 20–50-gram range.

10 Weight Loss Tips

Here are 10 more tips to lose weight faster:

  1. Eat a high protein breakfast: Eating a high protein breakfast could reduce cravings and calorie intake throughout the day.
  2. Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body.
  3. Drink water before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
  4. Choose weight-loss-friendly foods. Some foods are better for weight loss than others.
  5. Eat soluble fiber. Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help.
  6. Drink coffee or tea. Caffeine boosts your metabolism by 3–11%.
  7. Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.
  8. Eat slowly. Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.
  9. Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
  10. Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

SUMMARYSticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective.

How Fast Will You Lose Weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

Some people experience the “keto flu,” or “low carb flu.” It’s usually over within a few days.

After the first few days, most people report feeling very good, with even more energy than before.

Aside from weight loss, the low carb diet can improve your health in many ways:

  • blood sugar levels tend to significantly decrease on low carb diets
  • triglycerides tend to go down
  • LDL (bad) cholesterol goes down
  • HDL (good) cholesterol goes upTrusted Source
  • blood pressure improves significantlyTrusted Sou
  • low carb diets can be as easy to follow as low fat diets
SUMMARYMost people lose a significant amount of weight on a low carb diet, but the speed depends on the individual. Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels.

The Bottom Line

By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan.

On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days. Fat loss takes longer.

Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet.

If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication.


60 minute whiteboard animation video that explains what diabetes is, what my 4 step diet is, how this diet works, and what exactly you need to do. With my formula you can calculate the 4 diet steps depending on your current food intake. During the diet ideally the doctor can reduce the pharmaceutical medication step by step and stop treatment by medication completely.

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The Guaranteed Method to Earn Money From Affiliate Marketing and PPC

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Affiliate Marketing means selling a product that is not your own online, in order to earn a commission on sales. If you sell a digital product such as an e-book, this commission might even be as much as 70-90% or any percentage!

Working of Affiliate Marketing

PPC is ‘Pay Per Click’. This is any kind of online advertising that only costs you when someone actually clicks on your advert. Facebook Ads work this way and so does Google AdWords.

The two tools are a match made in heaven for marketers. And here’s why…

The great thing about PPC is that it means you now know precisely how much you are paying for each visitor. If your ‘maximum bid’ for a click on your ads is 5 cents, then you know you are paying 5 cents tops for each visitor to your page.

PPC (Pay Per Click)

Why does this matter? Because it allows you to crunch the numbers and guarantee profit.

Another figure you should be interested in is your ‘conversion rate’. This is the percentage of new visitors to your site who become buyers. Let’s say 1% for argument’s sake.

Now you can simply calculate how much each sale is costing you on average and then measure this against the profit you make per affiliate sale. So, you need 100 people to visit your site to make a single sale and that is going to cost you 100 x .05 or $5. 

As long as you are making more than $5 per sale, then you know you’ll be in profit!

Of course, this does require a very small loss leader while you get those first 99 sales under your belt. And of course, some niches are more expensive to advertise in, while your conversion rate might also be much lower in some cases.

But either way, you can now mess with the numbers in order to create a perfectly automated cash generation system! If your conversion rate is too low, you can try to tweak the sales copy a little to make it more persuasive, or you can check that the ads are well targeted (being shown to the right people).

Working of PPC

If your ad clicks are costing you too much, you try a less competition niche or you just lower your maximum bid right down. Eventually, you’ll find that magic formula that means you’ll be making money while you sleep.

And what’s even better is that you can then just repeat this process over and over again with hundreds of different affiliate products if you like. You don’t have to spend any time creating them, so you can now set up something new every 24 hours.

If one affiliate product and landing page was making you a $100 a day and you now have 30… well you do the math!

Read Next: 

How To Sell Affiliate Products With Top Lists

Following e-books are Available for Free:

Affiliate Marketing Related

1. How To Use Social Networks To Build A List

2. How To Increase Profits On The Backend

3. How To Outsource Internet Marketing

4. How To Find The Hot Spots In Internet Marketing

5. Internet Marketing Metrics

6. The Ethical Way To Make Money With Facebook

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1. Simple Stretching For Seniors

2. Become a Fitter And Better You

3. Plant Based Eating

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How to Sell Affiliate Products With Top Lists

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How to Sell Affiliate Products With Top Lists

Looking for an innovative method to sell more affiliate marketing products? 

Then consider creating a “Top List.”

A top list is after all a countdown of the most effective and impressive something. 

So this might mean the “Top 10 Irritating Things About Flying in a very Plane” or it would mean “The Top 10 Laptops Packing an RTX 2080 GPU” or it would mean Best Digital Cameras like in video above.

These lists are ideal for SEO for selling affiliate products, and during this post we’re visiting see why.

The Idea

As you will have already guessed, the thought behind this strategy are to form a listing of top products, with each linking to an affiliate link. Alternatively, you would possibly list services, online software, or anything you'll grab affiliate links for.

Read Also: 
Or how about selling an MBA course?

Yep, you'll be able to do this through EDx (which has an affiliate program) and this might stand to earn you thousands of dollars for one referral. Likewise, if you promote a service with a recurring fee, you may earn income indefinitely that grows over time.

If you're thinking without delay that this won’t earn you the maximum amount money as promoting a digital product (seeing as digital products typically offer much higher commission), then detain mind that you simply can circumvent this issue by selling things with very high ticket prices. That laptop example? a number of those gaming PCs will sell for $3,500 and above! Even 4% commission thereon remains $140. That’s lots over you'd get from an e-book.

Why It’s Perfect

The reason this works so well, is that it allows you to use SEO to seek out people with the perfect intent. Intent is what the person is hoping to realize by attempting to find a phrase, and our hope is that they'll be looking to shop for something.

When someone searches for the highest products in an exceedingly certain category, that just about certainly means they're hoping to shop for those products!

What’s more is that people/viewers enjoy top ten lists, and then does Google. This can be very true if you employ rich snippets, or if you add a bulleted list near the highest of your page. Do this, and you'll be able to get Google to indicate your list right within the SERPs together with a picture. This massively increases CTR.
Of course, you furthermore may must carefully research the correct keyword. Do that though, and you may be set to go!

If you have any issue then ask in the Comment Section below:

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How to Become a Thought Leader/Influencer to Sell More Affiliate Products

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How to Become a Thought Leader/Influencer to Sell More Affiliate Products

Selling affiliate products could be a business model that appeals abundantly to folks that want to start out earning money as easily and quickly as possible.

That’s because affiliate marketing allows you to start earning money immediately, you don’t must build a product, or to spend lots of cash allowing some other person to make it. This also means you don’t have to take any risks.


But herein also lies the matter. Because affiliate marketing naturally appeals to those searching for quick fixes, it implies that fairly oftenthey'll try to take the fastest route to the purpose where they begin making money. 

The problem? The fastest route isn't always the most effective. And by taking “shortcuts,” you'll be able to actually risk missing the very best earnings.

The Two Options

There are two ways you'll be able to earn money from affiliate products. One is to rush to search out a product, then quickly create a sales page (a single web content that's dedicated to selling that item), and so send people to this page through advertising.

The other method is to spend time increase an audience first. to create an audience that trusts you and listens to what you have got to mention, which you'll then market a product to. This way, you're flipping the formula on the head: gaining an audience then finding a product to match, instead of the opposite way around.


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Let me tell you this: the latter option is far and away the superior strategy. 


Because after you build an audience that trusts you, which wants to listen to from you, you have got a right away route to an audience that's qualified and perfectly targeted. This will be the difference between launching to 500 orders on day one, versus working hard to realize a slow trickle.

When someone trusts you, they're going to trust your recommendation, and once you have already got an audience of thousands, it’s FAR easier to induce the word out.

How to Get There

So how does one get to the present point? 

It’s a challenge that a lot of marketers struggle with, but the key's to play the long game. Meaning spending time delivering amazing value and prime quality content, and using this so as to slowly build up momentum. You want to have something new say in your niche, and you need to choose a subject that you simply are captivated with, which then will resonate along with your audience, and as a result, they're going to hang on your every word.

Read Next:     Digital Product vs Affiliate Marketing

Following e-books are Available for Free:

Affiliate Marketing Related

1. How To Use Social Networks To Build A List

2. How To Increase Profits On The Backend

3. How To Outsource Internet Marketing

4. How To Find The Hot Spots In Internet Marketing

5. Internet Marketing Metrics

6. The Ethical Way To Make Money With Facebook

Health and Fitness Related

1. Simple Stretching For Seniors

2. Become a Fitter And Better You

3. Plant Based Eating

To Get Free Contact Us here


Just email us at:

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