Losing weight fast
Intermittent FASTING*(benefits below) is my secret weapon for dropping a few pounds—quick and easy!
I eat within an 8-hour window, so if I wrap up dinner by 6 or 7 p.m., breakfast waits until 10 or 11 a.m. Sometimes I stretch it, sometimes I don’t—no suffering allowed! I DO NOT allow myself to feel hunger.
Intermittent fasting offers a wide range of potential benefits, from weight loss to improved heart health and brain function. However, it may not be suitable for everyone but it can be adapted to you.
If your insulin levels are out of balance, longer fasts might feel tough at first — so it’s best to start with shorter fasting windows and build up gradually.
During fasting, I sip on herbal teas and start my day with an organic black coffee (sweetened with stevia—zero calories, zero sketchy chemicals!).
This is the FAST track to results—working behind the scenes like a background program while my other tips do their thing!
I try not to eat sugars in my last meal. Just meat or fish with cooked veg with olive oil or grass fed butter or salad with olive oil and apple cider vinegar. I eat lots of healthy fats.
As a treat if I am still hungry, some natural homemade kefir made with organic raw milk with an apple cut up and stevia to sweeten it or berries. I might have some macadamia nuts (love them but I don’t eat more than 10 if eating them at night as they are carbs rich). I can add vanilla powder if I fancy.
These are some treats I make if I am craving something sweet. (but anything you like with some natural sweetener should do it). I use stevia (no calories). I use the liquid form that has no aftertaste.
Sometimes I make collagen gelatin with kefir and stevia, vanilla and fruit. So yummy.
A cocoa drink with an alternative milk, stevia and organic cocoa powder.
Chocolate mousse made with dark chocolate, coconut sugar or stevia and egg yolk .
Buckwheat noodles with butter, olive oil, garlic, herbs, sheep cheese, buffalo mozzarella maybe, spring onions. The world is your oyster. (My favourite lunch).
My shop bought treat is Hu hazelnut butter dark chocolate. Pricey but sooo good. It’s made with coconut sugar.
How I Create Lasting Healthy Habits (Without Feeling Deprived)
Consistency is everything. I make sustainable lifestyle changes by swapping in one healthy habit at a time (maybe every month, maybe even every week) — not trying to overhaul everything overnight. The secret?
I replace old bad habits with feel-good alternatives that bring me genuine pleasure (no forcing, no punishment). This step-by-step approach helps build routines that actually stick — and makes the process enjoyable, not overwhelming. It really works. You just need to find a replacement that you look forward to. Yes, it is possible ;)
Intermittent Fasting (IF) benefits:
1. Weight Loss and Fat Burning
Calorie Restriction: By reducing the window of time when you eat, intermittent fasting can naturally lead to consuming fewer calories, which can result in weight loss.
Increased Fat Burning: Fasting periods increase the production of adrenaline and noradrenaline, which boosts the breakdown of fat for energy.
Improved Metabolism: IF can help increase your metabolic rate, making it easier to burn fat even while at rest.
2. Improved Insulin Sensitivity
Intermittent fasting can help lower insulin levels, which may improve insulin sensitivity. This can reduce the risk of type 2 diabetes and support better blood sugar control.
Lower insulin levels also encourage fat burning, as insulin inhibits fat breakdown.
3. Cellular Repair and Autophagy
During fasting periods, the body initiates a process called autophagy, where it cleans out damaged cells and regenerates new, healthy ones. This can help with cellular repair and might reduce the risk of various diseases.
Autophagy has been linked to improved longevity and protection against conditions like Alzheimer’s and cancer.
4. Improved Heart Health
IF may help reduce risk factors for heart disease by lowering blood pressure, cholesterol levels, and inflammatory markers.
Studies suggest it can help lower LDL cholesterol (bad cholesterol) and triglycerides, which are linked to heart disease.
5. Enhanced Brain Health
Fasting can increase the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health and cognitive function.
IF may protect the brain from age-related diseases, including Alzheimer’s, by reducing oxidative stress and promoting brain regeneration.
6. Increased Longevity
Some studies suggest that intermittent fasting can increase lifespan by promoting healthier aging and protecting cells from oxidative damage.
IF can reduce inflammation and improve metabolic health, both of which contribute to longevity.
7. Improved Gut Health
Giving your digestive system time to rest during fasting may help improve gut health and digestion.
IF has been shown to support the growth of healthy gut bacteria, which can improve overall digestion and immune function.
8. Mental Clarity and Focus
Many people report better mental clarity and focus during fasting periods. This could be due to the increase in adrenaline and other hormones that boost brain activity and energy levels.
9. Reduced Inflammation
Intermittent fasting may help lower levels of inflammation, which is associated with many chronic diseases, including arthritis, heart disease, and autoimmune conditions.
10. Simpler Eating Patterns
Intermittent Fasting can simplify meal planning by reducing the number of meals you need to prepare, making it easier to stick to a healthy eating routine. (Works really well for me since I started doing this a couple of years ago).
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Supplements that help with weight loss:
(I don't personally use any of the following to lose or maintain weight, but they can be helpful for some people to kickstart their journey and see results more quickly. Seeing faster progress can be motivating and make it easier to stay committed to your plan.)
Berberine
Berberine is a plant compound that can help regulate blood sugar levels and improve insulin sensitivity. It also has anti-inflammatory properties.
Potential Benefits: Research has shown that berberine can help with weight loss by regulating blood sugar and improving fat metabolism. It may also support gut health and cholesterol levels.
Available in supplement form, typically as a capsule.
Caution: Berberine can interact with several medications, especially those for diabetes or blood pressure, so it’s essential to consult a healthcare provider.
The typical dosage of berberine is 500 mg taken 2-3 times per day (for a total of 1,000-1,500 mg). It's best taken with meals to improve absorption and minimize digestive discomfort.
Berberine is generally well-tolerated, but it can cause digestive upset (e.g., bloating, diarrhea, constipation) in some individuals. It's important to start with a lower dose and gradually increase.
Garcinia Cambogia
Garcinia Cambogia is a tropical fruit extract that contains hydroxycitric acid (HCA), which is thought to suppress appetite, inhibit fat storage, and increase fat burning by raising serotonin levels in the brain.
Potential Benefits: Some studies suggest it may help reduce appetite, decrease fat production, and improve exercise endurance.
Typically taken in capsule or tablet form.
Caution: It’s not recommended for individuals with liver issues or certain medical conditions. Always consult a healthcare provider before use.
Green Tea Extract
How It Works: Green tea extract contains catechins, especially EGCG (epigallocatechin gallate), which is believed to enhance fat burning. It boosts metabolism and increases the rate at which your body burns fat.
Potential Benefits: Studies show that green tea extract can help with fat loss, especially abdominal fat. It may also support improved insulin sensitivity and lower cholesterol.
How to Take: Available in capsule or tablet form, or you can consume it by drinking green tea.
Caution: Be mindful of the dosage to avoid potential liver toxicity in high doses.
Glucomannan (Konjac Root)
How it works: (a type of soluble fiber). Expands in your stomach to promote fullness and reduce appetite.
Best for: Controlling cravings and calorie intake.
Note: Take with water 30 mins before meals.
L-Carnitine
How It Works: L-Carnitine is an amino acid that helps transport fatty acids into the mitochondria of cells, where they are burned for energy. This makes it popular as a supplement for fat burning.
Potential Benefits: L-Carnitine supplementation may enhance fat loss, improve exercise performance, and help with recovery after workouts.
How to Take: Available in capsule, tablet, and liquid form.
Caution: It's generally safe, but side effects such as nausea or digestive discomfort can occur in some people.
Fibre Supplements
Fibre supplements in general, help to increase feelings of fullness and reduce appetite.
Potential Benefits: Fibre helps with weight loss by reducing caloric intake and promoting digestive health. It can also help lower blood sugar and cholesterol levels.
How to Take: Available in powder, capsule, or tablet form.
Caution: Ensure you drink plenty of water with fibre supplements to avoid digestive discomfort.
Chromium
Improves Insulin Sensitivity: Chromium helps the body process glucose more efficiently, reducing fat storage and controlling blood sugar. This may reduce sugar cravings and support weight loss.
Regulates Appetite: It may help curb cravings, especially for carbs and sweets, reducing caloric intake and stabilizing blood sugar to prevent hunger after meals.
Increases Lean Body Mass: Chromium can help increase muscle mass and reduce fat, which boosts metabolism and promotes weight loss.
Fat Burning: Some studies suggest chromium may aid fat breakdown, particularly in those who are overweight or insulin resistant.
Weight Maintenance: Chromium can help prevent weight gain after weight loss, primarily by reducing cravings.
Dosage and Safety: Common doses range from 200–1,000 mcg/day. It is generally safe, but excessive amounts can cause side effects. People with kidney disease should be cautious.
Best For: People with insulin resistance, sugar cravings, or those who are overweight. Chromium may be most effective when combined with a healthy diet and exercise.
5-HTP
How it works: Boosts serotonin, may help reduce appetite and emotional eating.
Best for: Overeating driven by low mood or anxiety.
Caffeine
(I wouldn’t recommend more than 1 or 2 coffees a day and never after noon.)
Caffeine is a well-known stimulant that can help boost metabolism, increase energy levels, and enhance physical performance. It works by stimulating the central nervous system and increasing the release of fat stores into the bloodstream for energy.
Potential Benefits: Caffeine may help increase fat burning and improve exercise performance, making workouts more effective for weight loss.
How to Take: Found in coffee, green and black tea, and as a standalone supplement.
Caution: Avoid excessive amounts, as high doses can lead to jitters, insomnia, and can affect your hormones by increasing cortisol or digestive issues.
Grains of Paradise
Potential Benefits: activates brown fat (BAT), speeds up metabolism without overstimulating your nervous system, reduces belly fat, may help curb cravings and balance blood sugar, supports hormones & insulin, natural & anti-inflammatory.
Probiotics
Probiotics are beneficial bacteria that can improve gut health and influence fat storage and hormone balance. Emerging research suggests a link between gut microbiota and weight regulation.
Potential Benefits: Probiotics may help with weight loss by supporting a healthy gut, reducing inflammation, and balancing hormones that control hunger and fat storage.
How to Take: Available in capsule, tablet, or powder form.
Caution: If you have digestive issues, such as IBS, consult a doctor before starting probiotics.
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which may help increase fat burning, suppress appetite, and regulate blood sugar levels.
Potential Benefits: Some studies show apple cider vinegar can help with appetite suppression and improve fat oxidation during exercise, leading to fat loss.
Caution: Apple cider vinegar should be diluted before drinking to avoid damage to tooth enamel or irritation of the digestive tract.
Conclusion:
While there are many supplements that may help with weight loss, they are most effective when combined with a healthy diet, regular exercise, and sustainable lifestyle changes. Supplements like caffeine, green tea extract, L-carnitine, and fiber can support your weight loss efforts, but no supplement can replace the fundamental principles of weight management: a caloric deficit, physical activity, and mindful eating.
It’s important to consult a healthcare provider before starting any fasting regimen, especially if you have underlying health conditions.