Lose Weight Fast: 3 Simple Steps, Based on Science

There are 100’s of ways to lose a lot of weight fast.

The downside, is that most of them will make you tired, hungry, unsatisfied and often fatter.

Even if you do have iron willpower, the hunger they bring due to calorie restriction and lack of nutrition quality will cause you to give up on your plans really quickly and put the weight you lost back on plus more.

This RedHOT HOTBody plan is different and will:

  • Reduce your appetite significantly

  • Help you lose weight quickly, without hunger

  • Improve your metabolic health and give you a massive energy boost

Here is a simple and fresh 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches (carbs)

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories.

Now instead of burning carbs for energy, your body starts feeding off stored fat.

Another benefit of cutting carbs is that it lowers insulin levels causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.

It is not uncommon to lose 5 or more kgs (sometimes more) in the first month of eating this way, of both body fat and water weight.

Cut the carbs and you will start to eat fewer calories automatically and without hunger.

Put simply, cutting carbs puts fat loss on autopilot.


Removing sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels and help you lose weight faster without hunger.

2. Eat Protein, Good Fats and Vegetables

Each one of your meals should include a clean lean protein source, a good fat source and low-carb vegetables or salad.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

  • Meat: Beef, chicken, pork, lamb etc.

  • Fish and Seafood: Salmon, tuna, trout, shrimp, etc.

  • Eggs: Whole eggs with the yolk are best.

  • Vegetable Proteins: combination of grains, legumes, nuts and seeds and plant based protein shakes.

The importance of eating enough protein with each meal for your age, height and activity cannot be overstated. This has been shown in research to boost the metabolism to burn fat and calories faster.

High-protein diets can also reduce cravings and obsessive thoughts about food by over 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat fewer calories per day — just by adding protein to each meal.

When it comes to losing weight, protein is the king of nutrients. Period.

Some Low-Carb Vegetables

  • Broccoli

  • Cauliflower

  • Spinach

  • Tomatoes

  • Kale

  • Brussels sprouts

  • Cabbage

  • Swiss chard

  • Lettuce

  • Tomato

  • Capcicum

  • Cucumber

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

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

Fat Sources

  • Olive oil

  • Coconut oil

  • Avocado oil

  • Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th snack meal.

Don’t be afraid of eating good fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

For advice on how you can put together your meals, check in for a personal consultation which gives you access to The HOTBody Guide with over 55 HOT tips and meal ideas.


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

3. Lift Weights 3 Times Per Week

You don't need to exercise initially to lose weight on the HOTBody plan, but it is highly recommended.

The best option is to incorporate resistance training at home or go to the gym 3–4 times a week. Do a warm-up and lift some weights. If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will build muscle strength and tone, burn lots of calories and prevent your metabolism from slowing down, which can be a common side effect of losing weight.

Studies on low-carb diets with the correct amount of protein show that you can gain muscle while losing significant amounts of body fat.

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or aqua classes and swimming will be very beneficial.


It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts are also effective.

For your own Personal easy to follow HOT Body plan

Featured Posts
Recent Posts
Search By Tags