1. Forget about rewards and cheating, your reward is getting fit
If you are going to take the plunge and start a training regime that allows you to lose weight fast, you are going to need to develop the right mindset. Losing a solid 10-15 pounds of fat over the course of 4-6 months can be done at a slow and steady pace, with enough wiggle room to make you feel comfortable. However, if you want to get the same results in 6 weeks, you need to be prepared to make huge sacrifices and be fairly uncomfortable for a while.
You mustn’t reward yourself with a big bowl of ice cream after a week of successful dieting, or make Sundays your fast food days because eat will slow down your progress. Think about what you will achieve if you stick to the program rigorously, and let that sexy reflection in the mirror be your reward and motivation.
2. Don’t set arbitrary limitations, just count your calories and protein intake
While simple little lifestyle changes can be enough to put you in a 300-400 calorie deficit every day, it will take forever to lose a significant amount of weight this way. Switching to diet soda, replacing one daily junk food meal with a big salad, not eating past 7pm, walking an hour a day and doing 10 minutes of jumping jacks in the morning are all great strategies for someone who has trouble with those stubborn last 10 pounds of fat, but for fast results you need a huge deficit.
You’ll need a deficit of over 25% of your total maintenance level calories for rapid results, and this means being careful about counting everything. By simply using smaller plates and cutting your serving size by about a third, you can guesstimate, but it’s best to tack calories a bit more precisely. You want to make sure that a large portion of these calories come in the form of protein, in order to avoid losing large amounts of muscle mass along with the fat. You need at least 1.6g of protein per kg of body weight, but preferably closer to 2g per kg, or around 1g per pound, when on a severely restrictive diet.