How to Lose 5 LBS Fast (TRY THIS FIRST!)

If you want to lose 5 lbs fast, particularly of unwanted body fat, then you are going to want to do what I’m showing you here first. In this video, I’m going to give you a simple eating strategy that is going to help you to get on the right track to losing weight and dropping body fat. The key to this technique is that it is simple to do and can work for everyone and doesn’t require the initial wholesale diet changes that often times are impossible for people to stick to, allowing you to make those important changes more gradually when you are more likely to have them succeed.

So what am I asking you to do?

Start eating 6 times per day. Not just random meals however, these need to be at specific times of the day. This is called time prescriptive eating. You will want to start having something to eat every 2.5 hours if possible. Now of course, this window can vary by 20-30 minutes in either direction, but the key is to increase your meal frequency and do so at predictable intervals.

What this does is it starts to teach the people that do it, how to eat rather than just telling you what to eat. Anyone can make temporary changes to the foods that they eat in order to lose weight and experience fat loss, however when you learn how to eat you can make these changes more permanent.

The beauty of this approach to eating is it doesn’t require the initial overhaul to the foods that you are eating currently that some people attempt to do when they diet that only winds up failing in the long term (because it is too much of a departure from the foods they are eating right now). Instead, this allows you to even continue eating what you are right now as long as you agree to the one non-negotiable rule of making sure you eat something at each of the 6 timed meals throughout the day.

Let’s say you regularly do eat breakfast, and you like to eat big ones at that. If you happen to have troubles with portion control right now and your overall calorie consumption is excessive to the point where you are unable to create a deficit at the end of the day (kickstarted by this very large breakfast for example) then what you will find about the prescriptive eating recommendation is that when your mid morning eating time rolls around, you will still be full and unable to eat.

This is not allowed.

You need to eat something at each of the prescribed eating times (separated by roughly 2 and a half hours each time). What will need to happen is you will have to learn how to eat less at your original morning meal to make room for the eating window that is to follow just 2.5 hours later. This will not only help you to start making better decisions in terms of portion sizes at these meals but also making smarter food choices. Eating more proteins and fiber are going to help to create a feeling of fullness that doesn’t rely on inordinately high portion sizes. Not to mention, the foods will be less calorically dense which will help you get to the caloric deficit that is going to be needed to lose weight, while still leaving you satisfied and satiated at each meal.

Now, as portion sizes and food choices start to self regulate you will find that not only are you feeling satisfied at each of the meal times but you are developing an appetite at just around the time you are next scheduled to eat. This is not only a good sign that the approach is working for you and you are learning to control binge eating but also that your metabolism is adapting to the frequency and your body is becoming more efficient at using the available calories.

Given the prevalence of mindless eating and binge eating that makes it difficult to become hypocaloric and lose weight for many, this approach is often times incredibly successful because it puts a rule in place to control that. You are eating at specific times and learning how to eat which becomes empowering in the long run. Again, when you do this, you start to see quick results and losing 5 pounds is often times an easy accomplishment. This sparks a desire to continue to see results by making additional changes such as the introduction of an exercise program, more food swaps and even better meal prep decisions that keep you moving in the right direction.

For more videos on a diet to lose body fat and how to lose weight the right way, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published.

[commenttorv]

Jeff is allowed to vote twice, to prevent muscle imbalances

[KervZzz]

i lost +8lbs in just a week using stress and poverty

[MariaRamos-hcbe]

THE BEST DECISION EVER!!!! Listened to this video a few weeks ago, was skeptical because of my age and being allergic to fruits and nut, so wasn’t sure how to approach these smaller meals. My goal was a quick 5 lbs for a dress I needed to fit for a wedding, but loved the quick results that I am now 12 lbs down later 🙏👼🏼😇🙏

[bigdfitness]

I just stepped on the scale this morning and I'm down 22 pounds since November. I still have about 70 pounds to go to hit my main goal.

[salpanettieri]

Jeff, I’ve seen just about every video you’ve ever done. You did one a little while ago about training over 40 yrs old. It was very informative!! I’m 64 still training hard, please do a video about this with more specifics, like sets, reps, cardio days, how often to use metabolic training, and which (as a PT) exercises are still safe for us. I think a lot of your older viewers would appreciate a video like this.

[scarfed]

My parents at my age:
How do i build a house, marry and be financially stable.
Me:
How to eat

[crlkrlf]

I have been running this for three weeks now. And it is the first time in years where I see results and still feel healthy.

[samuelharo]

Without a doubt, this will work I started this pattern two and a half weeks ago and I'm already down from 170 to 164. Jeff's right when it comes down to portion control too. Love this weeks video! Keep em coming!

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[codyschadegg]

Good stuff here to consider; personally what I've found most helpful from this channel nutritionally is a while back when Jeff noted "you have to quit dieting and concentrate on fueling your body properly" for long term sustainability in your eating.

[karlbodmer]

For successful body transformation you must be hard motivated and train hard af. Many people forget that diet is more important than training. Percentage wise, diet is 70% and training is 30%, that's the rule. If you are beginner, you need help about training and calculating calories, so its better to pay personal trainer or find some online tool for creating diet for you. My friend made great transformation and lost 20kg, but he used diet plan from NextLevel Diet.

[djbutten]

This will work for people who just stay at home all day. Unfortunately this approach is really hard for people with busy schedules or a regular 9 to 5 job. That is why I prefer fasting 16/8.

[pamwooten]

Thank you for this tip. I started this the day the video came out and I have finally been able to start losing weight again! I am an older female and would often skip meals to try to lose weight. The process of eating every two and a half hours really does work!!

[lyn]

I'm going to implement this right now. I signed up for Coach Cavaliere's 90 day workout intermediate in 2020 when the gym was shut down. I worked out in my garage and did exercises that I never thought I could do - with minimal equipment. ie; lay flat on the floor, arms over head, and sit up to touch toes. I could barely do one, in the beginning. by week one, I could do 10 AND my back pain disappeared. It was awesome. Lost 10#, stayed mentally fit (since workouts make me a nicer person -Umph). I was 62 then, 64 now, and I look great, feel great, but always looking to improve nutrition. I love Coach Caveliere's videos, advice, programs.

[that_one_guy_named_rami]

I’ve actually lost weight by skipping dinner/eat less around dinner times.
It’s surprisingly affective.
Though Jeff’s eating plan is something surprising to me. I’ve never seen this plan before.

[AWonderingTraveIer]

its crazy the amount of weight ive lost by eating more, i cant stress this enough ive met so money people that were scared to eat but it actually puts your body in starvation and stores fat. keep eating to keep your metabolism going just be aware of portions everyone here trying to make changes im rooting for you

[rocketman]

Great video!! Ironically ive been doing just this for the past 9 months and have lost 50 pounds. Was a big time binge eater after long fasts and now can’t eat a whole lot at one meal with much smarter choices. Spot on, Jeff!

[dgram]

Congrats on getting featured in Men's Health!

[SupraSav]

I find this very interesting.. Last year when I felt like a balloon animal, the only change I elected to make was when and how often I was eating. It was approximately every 5 hrs, or 3 times a day. A little over a year later, with no other intentional changes to life choices - I am down from 196 lbs to 173.

Now if only I could get rid of that tiny beer pouch that's hindering my 6 pack come back

[sankai]

10:30 AM
Jeff: "What about breakfast?"
Me: "I've already had it"
Jeff: "You've had one, yes. What about second breakfast?"