You will be happy to know that the short answer to if you can lose weight fast is YES! I’m sure you can think of examples of people you know, or testimonials of people online that lost huge amounts of weight in very short periods of time.

What’s their secret? What are they doing that we don’t know about?

Well I’ll tell you, and it’s nothing fancy. They are barely eating! And unfortunately, for all of these people that eat very low calorie diets to drop weight fast, they will always gain it back and in most cases add even more on.

You simply can’t sustain eating a very low Calorie diet over the long term.

To give you a quick example, let’s use my Resting Metabolic Rate, or RMR. That’s the amount of energy my body requires when I am just staying alive. Not exercising, not even walking! Just breathing, heat beating and blinking.

My RMR works out to roughly 2030 Calories a day. So imagine if I tried to eat a 1500 Calorie diet, as an example. I would lose weight in the beginning, and quickly, but eventually my body would start to breakdown protein into amino acids, and convert them into a usable energy source.

I would start losing muscle mass, along with fat. My metabolic rate would slow way down to try to survive off of 1500 Calories a day. I would continue to lose muscle mass in order to bring down my RMR, so that my body can survive.

After all, that’s our bodies job, keep us alive at any cost. Even that precious muscle tissue would be sacrificed in the name of survival. That very muscle tissue is what increases our RMR when we have more of it, but now I’m losing it!

Once I got fed up with my diet, which everyone does at some point, I’d naturally start eating a little more. But now I don’t have as much as that metabolically active muscle tissue to burn off the seconds, the fast food meal, or extra helping of apple pie and ice-cream.

The weight starts to come back on, and with a vengeance! This is, of course the Yo-Yo phenomenon. You may see it explained in different ways, but the result is the same.

Have You Ever Yo-Yo’d?

I lost count of how many clients I have worked with over the past 12 years that have told me about how much weight they lost X number of years ago, only to put it all back on and then some.


Much of the strategies they used were the same. You might tick some of these off yourself as you read through:

  • I gave up eating junk food, drinking soda and walked everyday
  • I joined Weight Watchers
  • I ate Keto, or the Atkins diet
  • I gave up Bread and desserts
  • I stopped drinking alcohol
  • I stopped eating after supper, no more late night snackng
  • I stopped eating take-out

I could list many more little things here, but this should give you a general idea. Many of these strategies are good ideas, but for whatever reason they didn’t work forever.

But Why?

The Change Is Too BIG!

Personally, I think things like these don’t work because even though on paper it doesn’t look like they are giving up or changing much, it was too big of a change to their lifestyle to make it sustainable.

Here is my own answer to some of these Nutrition goals:

Never eat junk food again? Unrealistic! I have kids. Occasionally, my son and I love to share some Root Beer and Salt and Vins (Salt and Vinegar Chips) as he likes to call them.

Join Weight Watchers? No one is going to live eating on a point system for the rest of their lives.

Keto Diet? I’m not knocking Keto to anyone who has used it to lose weight or improve other aspects of their health. I just love sandwiches, nacho’s, pizza, and home fries WAAAYYY too much to ever make this a lifelong habit.

Bread and Desserts? See above! And who doesn’t like to indulge in a delicious dessert from time to time (I’m sorry, but sometimes the healthy alternatives just don’t cut it).

I stopped drinking alcohol? This is one I can actually get behind. And while Shelley and I don’t really drink much at all, I can see how this would be very hard for some people to maintain over years.

I stopped eating after supper, no more late night snacking? Another habit I don’t really have, but a hard one to break if you like to get together with the guys to watch the game, or with the ladies to watch…. Keeping up with the Kardashians??

I stopped eating take-out? Yeah Right! Again I have kids and we live close to Dairy Queen. Score Blizzard anyone??

Can You Lose Weight Fast? And Keep it Off?

Shelley made a sticker like this and stuck it to my bank card… it works!



Your answers to these questions might sound a lot like mine, because it’s the reality, especially when you have kids.

So what is the answer then? How do we lose unwanted weight, get leaner, and stay that way, for the rest of our lives?

Without changing things about our lives that we can’t imagine giving up.

Develop the Skill of Changing

If you could pick one small thing that you could do today to help you become just a little bit healthier, what would it be?

  • Take the stairs instead of the elevator?
  • Plan to make one healthy meal?
  • Drink an extra glass of water?
  • Go for a small walk at some point today?
  • Get outside with your kids/Grandkids and play something with them?
  • Don’t go for seconds at supper
  • Try doing a couple of the core exercises we have demonstrated on

A vegetable Frittata with some fruit. Simple, Quick and Healthy 🙂 Could you eat this on a Saturday morning?

Do some, if not all of these small little tasks seem a bit more realistic than the examples I listed above?

That’s because they are! They are examples of single task oriented goals that hopefully make you think, “I could manage that, or that’s easy!”

That’s the whole point! You can’t shoot for the stars, when you haven’t even made it off the ground.


“My friends Aunt started the ‘Big Bellies and Burgers to Barbells and Bikini’s’ program 6 weeks ago and she lost like 25lbs. I need to do that program, she said it’s awesome. The diet is a little hard, but you should see her! She looks amazing!”

Does the above statement sound familiar? I bet it does!

‘Big Bellies and Burgers to Barbells and Bikini’s’ is not an actual program, as far as I know anyway….lol

Unfortunately, like many others, this same Aunt that lost 25lbs in a flash will most likely put it all back on, plus a few more.

What gives?

A lack of the skill to change the very behaviors that cause us to gain weight in the first place.

A strict diet and intense exercise program will work for a period of time, but it will fail in the long run because it’s not addressing underlying unhealthy habits and roadblocks to progress. Here are some examples:

  • Stress eating (a.k.a. emotional eating)
  • Eating when we aren’t hungry
  • Eating too quickly
  • Unhealthy snacking between meals
  • Eating very little during the day, followed by binging at night
  • Poor planning and preparation!!
  • Weekend binging with friends and family
  • Alcohol consumption
  • Lack of support from your spouse/family/friends

As you can imagine from the above examples, many of these habits have years of practice under their belts. And if you were to start an exercise program that runs three days a week, with an accompanying meal plan, you would basically have to eliminate all these habits at once!

If it took years to gain weight, and develop unhealthy habits, then it’s okay for it to take more than 6 or 12 weeks to lose all the weight, and change all the unhealthy habits.

Take a deep breath, try to relax, and TAKE YOUR TIME!


Where Can You Be One Year From Today?

Ask yourself this question. Do you think a year is enough time to change your unhealthy habits?

Lose the unwanted pounds you have on?

And most importantly, make the results stick for the rest of your life.

Think you can do it all yourself? Or would you like a little help?

If we could all do it without any help, I don’t think there would be a Health and Fitness Industry. The problem is, as with any field, how do you separate the valuable information from the absolute non-sense?

And if you are going to spend your hard-earned money on a program, you want to make sure you are acquiring knowledge that you can take with you, and not just list of meals to eat, and strict rules to follow. You also don’t want to spend a fortune.

If you have ever worked with a Personal Trainer or even looked into it, you know it can be a small fortune to hire one, and keep working with them for the length of time required to see significant results. I know this, because I am one!

If I see a client three times a week, it would run them around $960.00 per month! Crazy right?

Let’s knock it down to twice a week, and now you are only looking at $640.00 per month. Only half your mortgage payment now!

Realistically, there isn’t many people that can afford this over the long term, and with how expensive everything is in 2019, perhaps you can’t afford this at all.

If you really feel you need the help, there is a better way now!

The Last Program You Will Ever Need, and Can Afford

If I told you that you could have Coaching for an entire year, with daily lessons and habits to follow, would you think it was worth the cost of one personal training session per month? That’s $79.95 (CDN) a month by the way.

Sound more affordable than almost $1000.00 per month? Just a little hey?

Enter ProCoach

ProCoach is an online Nutrition Program that was developed by Precision Nutrition, one of the largest Nutrition companies in the world.

You can check out their website at There is a tonne of great information on this website. Shelley and I use it as one of our main educational resources.

One of it’s Co-Founders, Dr. John Berardi is one of the most brilliant Nutrition Minds in the Health and Fitness Industry.

So can just any “Online Fitness Expert” become your Coach? No, definitely not.

Only Precision Nutrition Level 1 and 2 Certified Coaches can access this program to coach their clients online. I was fortunate enough to become certified in 2009, and have followed Precision Nutrition ever since.

ProCoach encompasses Precision Nutrition’s philosophy into a year long program that is broken down into two week phases.

Each two week phase focuses on one single habit to practice for the whole two weeks. That’s right, just one habit at a time, done nice and slow.

In fact, you will be six weeks into your program before it even gives you any specific recommendations as to what you should be eating, and you may even have a few pounds gone!

How is that possible you might ask? Because this program goes deeper than just telling you what, or what not to eat. It’s addresses many of the issues we listed above.

The Best Online Nutrition Coaching

Make A Change That Will Stick

Losing weight is one thing, but keeping it off is the biggest challenge for most people.

A “Diet” might get you there, but then what happens?

The ProCoach program is a year long. You’ll do it slowly, and most importantly, you’ll do it right!

Come check out my personal ProCoach page to learn more about the program.

There you will find a video about the program, as well as amazing transformations from real people that took a year to focus on getting healthier, fitter and leaner than they ever thought possible.


Full Money Back Guarantee

This is the best Online Nutrition Program you are going to find anywhere! I don’t mean to sound like an infomercial, but I really do believe in it.

If you decide you would like to try it and don’t like it, we will refund every cent. I don’t think there are many programs out there that will offer you that kind of confidence.

If you are in a tough financial situation, and $79.95 (CDN) a month is well outside your budget, reach out to us anyway. We’ve been where you are, and we’ll do our best to work something out with you.

Come and see for yourself, your transformed body will thank you a year from now 🙂


All the Best,


Comments (18)

  1. Jesse Lee


    Great post!
    There really is no magic way to lose weight fast and have it be healthy.
    Taking your time and using the tips you have provided here will give you a much better chance at losing weight healthily.
    I like the develop the skill of changing part of this post because it really gives practical ways of developing good habits.
    You have provided a ton of helpful tips in this post and broken down the information so that it is easy to understand and use.
    Thanks for a useful post!

  2. Reply

    Thank you Jesse Lee. I’m glad you noticed the skill of changing examples. It’s making all those little changes over time that will make the difference.

  3. Reply

    I was anorexic at one time and I really don’t recommend that for weight loss. As was mentioned in this article, it affects the muscles. And when I started eating again, I doubled in size. Change is good for everyone, but it’s hard to do. But gradual is life changing and very doable. This article was really gave good advice as to why it’s needed. Thank you!

  4. Reply

    Wow, thank you for this recomendation! I’ll definitely be looking into it as I’m working on permanetly keeping myself at a low body-fat level. I appreciate the info a lot! Thank you!

    • Reply

      Thank you Misael. You sound like you’d be a little more advanced if you are aiming to keep yourself at a lower body fat percentage (in the program, you’d be considered level 2). I am working on the same goal, and it’s been interesting to try eating a little less for someone that’s always done the opposite. Appreciate the comment.

  5. Isaiah


    You’ve touched on some good points – especially how easy it is for individuals to regain the weight they’ve lost because of RMR, or the Yo-Yo phenomenon. I’ve been weight training and running for years now since it’s become a daily routine that’s part of my lifestyle. But it wasn’t overnight. It took small steps in the beginning. I like the two week phase that you’ve explained in the first part of the program – which is perfect for developing an initial habit. That’s the best way to change – taking things in small steps that will eventually stick with us and pay off in the long run. Thanks for this article!

    • Reply

      Thank you for the comment Isaiah. Slow and steady wins the race. People are too hard on themselves expecting a 180 degree lifestyle change in a matter of weeks. What I like the most about what you said is, “a daily routine that’s part of my lifestyle”. That’s the key many people miss. You can’t try to just fit in exercise and healthy eating, it has to become part of you, like your career, family, etc. Great points!

  6. Reply

    An eye-opener for many people because there’s so many diets out there and they do only work for a short term. Losing weight and keeping it off does require a life-style change in eating and keeping active. Yes, taking your time in losing weight is key. What’s the rush anyway?

    Great post…thanks for sharing! Best wishes to you…

    • Reply

      Appreciate the comment Geri. What’s the rush is right? If it took someone years to develop unhealthy habits, what’s wrong with it taking a year to work on regaining, or introducing healthier habits? That’s the only way to do it. Thanks again!

  7. Reply

    Hi Rodney,

    Thank you for a very informative post. Losing weight and keeping your ideal weight on a sustained level have been a challenge to me (and am sure to a lot of people). Fully agree that doing it slowly and in a way that it becomes part of your regular way life would be best.

    • Reply

      Thank you for the comment JRandZen. Many people will experience some success losing weight, but what they do once they get there can be the hardest part for sure. That’s why taking your time and doing it slowly will help the changes become habits. Change can be temporary, but a habit is for life! All the best!

  8. Reply

    Great Read!! I have always had the issue with losing weight and it comes right back do I can relate. This was great information!!

    • Reply

      That’s the issue for most people Sonja. They get to the finish line, but then don’t know where to go from there. Keep checking back to our content and hopefully we can help. Thank you for the comment.

  9. Max


    Hey there,

    I have struggled with the aforementioned ways people try to lose weight quickly. I have stopped trying to eat junk food, didn’t work. I have tried to drastically change my diet, only worked for like 2 weeks. I stopped drinking alcohol, but that was for different reasons other than losing weight.

    I found that the harder the change was to make, the more difficult it was to maintain that change. I have found that my best way of keeping pounds and unwanted fat off for me is to do martial arts. I did a weightlifting program for months and while I put on muscle mass and became stronger, I didn’t like how much extra fat I had on me, plus my strength wasn’t too practical. I started doing Judo about 3 weeks ago and I love it.

    It keeps me fit and strong, while I can learn a new skill. I plan to add on Brazilian jiu-jitsu next month once I solidify my judo habit. I can’t wait to be a fit bad-ass.

    Thanks for the great post.



  10. Reply

    How informative and true! I have never had weight issues; perhaps the opposite one: I find it difficult to gain a pound or two, almost impossible. But my friends and loved ones have been struggling with diets for years. I have seen the yo-yo phenomenon many times and I always remind it to them. Every darn spring they start a diet to stop it in autumn and re-gain weight during winter. I am forwarding this article to them hoping it will convince them. Keep up the good work!

    • Reply

      Thank you for the feedback Effie. Starting a diet is the problem. People will do what’s trendy, without understanding the level of lifestyle change they need to make. Hopefully this article can help your friends a little. Appreciate you sharing it.

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