In the ABCD method we talk about how to adopt a diet and exercise plan that creates an internal biochemistry conducive to losing fat and gaining muscle and sustaining that throughout our life. We stay away from unsustainable approaches that you can't keep up with as ultimately consistency is the key to unlock long term benefits.
However, one question that I get too often is how can I lose weight the fastest, even if it is just for a short term. This is usually desired by someone who is either eager to see some results, or someone who is preparing for an upcoming event in their lives. There is nothing wrong with this and instead of leaving you to seek unhealthy and risky alternatives of drugs and extreme dieting, I would like to give you a healthy fast approach for fat loss that doesn't come with any risks. The only problem with this approach is that its hard to sustain it long term.
Without further ado, here's the formula.
Calculate BMR using the Harris-Benedict formula.
Fast healthy fat loss = Intermittent Fasting with Caloric deficit (500 less than BMR) + HIIT Exercise (20-30 mins.) + Whole Food Plant Based Unprocessed Foods (No sugary food or drinks or processed foods)
Remember 3500 Calories equals 1 lb of body weight.
So, if you are reducing your calorie intake or burning through exercise about 3500 Calories per week you can expect to lose about 1 lb per week.
Intermittent Fasting and HIIT exercise routine affect your biochemistry including your metabolism and hormones to create ideal conditions for further fat loss so you will see some body re-composition effects and further fat loss from problematic areas of your body.
For HIIT workout you can use a cardio machine or go outside for a run or even do some workouts at home. The key is to do intense exercise for a short duration followed by a short duration of rest, then back to intense exercise followed by rest and so on for as long as you can sustain it. The duration of intense exercise can be anywhere between 1-3 minutes, while the rest period can be between 30 secs to 1 minute. You can repeat this cycle multiple times for a total duration of the entire exercise of 10-30 mins total per day. There are several HIIT based workout plans available with a quick Google search and they all offer the same benefits. Choose a HIIT routine that you can do daily with the resources available to you and one that you find interesting.
By committing to the formula mentioned above and following it without fail on a daily basis, you can easily expect to see a fat loss of 4-8 lbs and more significantly a tightening of your shape, better tone in your muscles, and a healthier glow on your skin.
By continuing this way in two months you would see a weight loss of 8-16 lbs and in three months you can expect to see a weight loss of 12-24 lbs. That's an average weight loss of 16 lbs in 3 months. With this kind of fat loss you will see a huge shift in how you look, how you feel, and your overall health. The only thing required of you is commitment.
The ABCD Method