How to Lose Weight Fast

​My Weight Loss Story

Let me tell you quickly about my personal weight loss story. Just because I am a resident physician does not mean I was always healthy. The reason I am doing both board certifications in Family and Sports Medicine is that healthy living has been a big part of my life since my 90 lb (41kg) weight loss. As a young adult, I definitely did not take care of my body as well as I should have.

At 5’11 and 295 lbs., I was seriously thinking I had a career in football and was always eating whatever food (Publix chicken tender subs, half gallons of chocolate milk, etc….) to bulk up.

I was a pack of Skittles away from being 300 lbs. at all times.

I was my strongest but I was also my unhealthiest as I had high cholesterol and blood pressure at the age of 17.

With the help of my parents and doctor, I realized there are not too many sub-6-foot offensive linemen in the NFL, in fact, NONE AT ALL.

At that point, I knew I had to make a change as college was coming and having all this extra weight is not too sexy as I was still trying to get my first kiss….

All in all, I lost 90 lbs. over 2 years, lowered my cholesterol, and your boy got his first kiss!!!!!

The path was not easy, but I would like to highlight the things that made my weight loss possible.

My Personal Tips for Losing Weight Fast (AND SAFELY)

The reason I say safely is that there are some crazy things people did to lose weight.

I have heard of someone purposely infecting themselves with tapeworms to lose weight and another model going a diet of cocaine, cigarettes, lemon water, and high fiber crackers….

At least the crackers are high fiber.

According to the Global Weight Loss and Weight Management Market report, the Weight Loss and Weight Management Market accounted a value of $168.95 billion in 2016 and is projected to reach a value $278.95 billion at the end of 2023!

It is a good time to be a personal trainer or sell supplements!

The reason this number is so high is due to the growing prevalence of adult and childhood obesity, an increasing number of bariatric surgeries, and low costs of calorie/carb/fat diets.

In America, unfortunately, we are the fattest country in North America and the fattest world superpower.

With 30% of the world being overweight or obese, there are billions of people looking to lose weight. The Food & Drug Administration (FDA) does not regulate many of the weight loss products and supplements that people turn to.

These products can contain “filler” ingredients that do a whole lot of nothing like green tea and mint extract to harmful ingredients like ephedra in Hydroxycut that can cause heart palpitations and arrhythmias that need medical attention.  

As a doctor and a former big boy, I can make safe recommendations on how to accelerate your weight loss. However, I am going to tell you anything groundbreaking.

The 2 Ways to Lose Weight Quickly

  • Decrease the Amount of Calories Consumed
  • Increase the Amount of Calories Burned

Weight loss is simple, if you are, burning more than you are consuming then you are at a net negative and losing weight. If you are consuming more than burning, you are in a net positive. Makes sense right, works just like bank accounts (mainly mine with net negative hahaha).

There are 3500 calories in a pound, in order to lose a pound a week, you must cut at least 500 calories from your daily diet a week. 7 x 500= 3500, makes sense right?

That is the name of the game but you can accelerate this up to 2-3 lbs. per week with proper nutrition and diet.

How do you make weight loss go faster? Let me tell you my tips.

Decreasing Calories Consumed

1. Stop Drinking your Calories

You should cut back on sodas, fruit juices, alcohol, sports drinks, and teas if you are trying to lose weight fast. These bad boys are notoriously high in sugar and calories.

If those calories are not burned then our body will convert it into fat. I tell this to all my patients as the first change they should make.

2. Eat more Fiber Rich Foods to Reduce Cravings

Eating more can help me lose weight? Yes, it can if you are eating the right foods. Fiber-rich foods are made of complex carbohydrates (fiber) that our body takes longer to digest.

Since it takes our gut longer to absorb it, we feel fuller and are less likely to take that donut from the breakroom or bag of chips from the gas station.

Another benefit is that fiber stabilizes our blood sugar so we do not experience large swings, which could result in hunger.

So start your day with a bowl of oatmeal, fresh fruits, or seeds/nuts to reduce cravings.  

3. Reduce Alcohol Intake

Speaking of alcohol, I am going to dispel a myth.

Alcohol itself does not make you fat or cause a gut.

It does contain calories and sugar but where the weight gain comes in is that 4th meal you eat after or during your night.

Taco Bell anyone???

When we are drinking, chances are we are not going to make a healthy decision on what to eat. I know I can eat at least half a pizza after a night out, so I avoid excess alcohol to better control my diet. I suggest you cut back as well to accelerate your weight loss.

4. Consider a Daily or Weekly Fast

Let me be clear! Fasting and starving are not the same things. A fast is a period without food when over, you eat a regular healthy diet.

Starving is depriving your body of calories and nutrients in an attempt for weight loss.

To properly fast, pick a length of time (8-16 hours). Then pick a period of time (morning, afternoon, evening) to do. Then decide how many times a day or week, you want to do it.

For me, I do a morning fast where I fast for 8 hours after I wake up (5am-1pm) 5/7 days of the week. You can read about the benefits in this Harvard study, but they include better control of blood sugars and increasing metabolism. You know our metabolism is our fat burning engine.

Increasing Calories Burned

1. Do Weight Training w/ Cardio

Muscle mass burns calories more than fat. Adding on additional muscle mass will increase your daily caloric needs and help you lose weight quicker AND over the long term.

Cardio is great for heart health, burning calories in a short period and energy, however, it alone does not add adequate muscle mass.

This is where a local trainer will come in as they can tailor your workouts to your fitness goals.

2. Drink More Coffee

Unbelievably, coffee is to be one of the healthiest drinks on the planet. It can help you lose weight by increasing your metabolism and giving you more energy to exercise.

Among its numerous other benefits include reducing the risk of dementia, depression, and heart disease.

DO NOT!!!!

  • Take Fat Burners not reviewed by FDA

This would be your Hydroxycuts, HyperShred, or Lipo 6. All of these I would stay away from with a 50 ft. pole. Their effects have never been studied or properly documented except for what you see people telling you on the commercials. They should help you lose weight but without a scientific review of ALL of the ingredients, there is no evidence to say they work. Plus they are EXPENSIVE!!!!

Trust me; I have spent nearly one grand on these supplements when I was younger.

Remember, if these products actually worked us doctors would prescribe them.

  • Starve Yourself

I already explained the difference between starving and fasting. Starving oneself slows down one’s metabolism because our body is tricked into thinking it is really starving. Thus, the body will conserve fat and stop breaking it down.

This may work for a few people but for most people, it leads to diseases like anorexia and bulimia that can have negative health consequences down the line like irregular periods, osteoporosis, and mood disorders.

  • Take Laxatives or Stool Softeners

Using these as a “colon cleanse” to get rid of extra waste cause more harm than good.

They can irritate and inflame the lining of our gut, which can lead to pain, infection or even perforation of the intestine. It can also lead to severe dehydration and electrolyte abnormalities.


Christian Bramwell

Author BIO


Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.

NPI (Doctor proof number) 1336632918 NPI Number:

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