5 Simple Steps to Lose 20 Pounds – Fast

by Jayson Hunter, RD, CSCS on May 13, 2009 · 3 comments

By Jayson Hunter, RD, CSCS


Do you want to learn 5 simple strategies for losing 20 pounds quickly and safely?  Please read on…


It’s unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.


You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!


And it’s all the result of one thing: Starving your body of the nutrients it needs.


As you’ve probably read somewhere by now, your body’s metabolism actually burns more fat when it’s fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.


So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And these steps will help you keep the weight off and end – once and for all – the yo-yo dieting dilemma.


1. Increase Non-Starchy Vegetable Intake

You have probably seen this many times before, but I guarantee it is one of the most important steps to losing weight. Why you ask? One reason is because eating non-starchy vegetables increases your fiber intake which makes you feel fuller quicker.

Another reason is that vegetables are energy consumers. It takes more energy to digest a vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrot’s calories to the amount of calories it took to digest and utilize that carrot.

There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss.

2. Protein Should Be At Every Meal

To optimally preserve your lean body mass while losing weight it is extremely important to consume some type of lean protein at every meal.

Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.

It is also another nutrient that is energy costly, which means it takes more calories to digest and utilize protein than it does a carbohydrate.

Your best sources of protein are beef, chicken, fish, eggs, and dairy.

3. Eat Whole Grain Carbohydrates

Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body from producing too much insulin. This, in turn, keeps you losing weight.

Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.

By doing this you not only improve your health, but will speed up your fat loss.

Some studies believe that up to 70% of successful weight loss stems from keeping insulin levels in check and to do this means eating whole grains and avoiding simple carbs.

4. Eat More Healthy Fats

Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products.

Healthy fats are great antioxidants. They also help with brain function and many other essential processes that take place in the body on a daily basis.

Essential Fatty acids also help prevent certain diseases such as heart disease and cancer. Some studies are starting to show that consuming Omega-3 products may boost your metabolism by as much as 400 calories a day.

5. Eat Frequent Meals

There is a direct correlation with eating patterns and volume of food consumed as well as insulin levels.

Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.

By eating smaller portions throughout the day, you tend to eat less food overall. You also control your blood sugars because, by ingesting a steady state of nutrients throughout the day, your body has no need to significantly elevate insulin levels to handle large amounts of food.

Now of course I do recommend you exercise while making these 5 changes to your diet because nutrition and exercise go hand in hand for fat loss. If you make these simple changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.

About the Author: Jayson Hunter RD, CSCS is a registered dietician, weight management expert and personal trainer.  His nutritional programs have helped hundreds of clients successfully lose weight and create permanent lifestyle changes.  To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet. 

[Editor’s Comments:  Now those are 5 easy-to-follow tips we should all be doing today!

By the way, I just got off the phone with Jayson and he told me he is currently running a special until this Friday, May 15th.  You can get the entire Carb Rotation D.I.E.T. program that so many people are raving about for HALF OFF.

Jayson is running this special sale for 3 important reasons:

1. To say THANK YOU to all the people who read his Newsletter and have been helping him out with his surveys these past few weeks…this includes me!!!


2. Summer is ALMOST here, and there’s no time to mess around. So, he wants you to be able to lose as much fat as possible before bathing suit season begins.  


3. The economy SUCKS and everyone is in a “funk,” so we want to do our part to help spread some “good karma.”


Just click the following link to grab your copy, save 50% AND also get 6 Free Bonuses: The Carb Rotation Diet.]

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{ 2 comments… read them below or add one }

1 Mel May 13, 2009 at 9:01 pm

I do eat pretty healthy but for me it’s all about portion control and stopping when I’m full. I do have trouble with that. Also having hypothyroidism, I should only eat 3 meals a day. I love reading every article and all the helpful tips. Thank you Healthy Minute.

2 Michele May 14, 2009 at 8:45 pm

I want to say first thanks for the reminder of having to get into a swimsuit in a month! So thank you Jayson for these 5 great tips. I can always eat more veggies. I love to munch on carrots, broccoli though-hum not to sure if it really agrees with me. My weakness….definitely carbs. The downfalls of growing up in an Italian household, thanks grandma. Although, with the whole grain option and in moderation I think I can do it. I do have to give my grandma credit for the love of walnuts, almonds, etc. I remember as a kid my siblings and I would fight over the nutcracker and then for our favorite nuts. I still like to get nuts in the shells-I don’t like the salt they put on the nuts when they come shelled, oh and the fun of cracking them (does this help burn calories ; ) ). I love to eat so when I read “eat more meals” I got excited. Then I read “small portions” and got sad again. Well to lose weight I guess that it really makes sense. I would rather eat small bits all day than three big meals anyway. Thanks again for the tips.

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