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.
If you want to get a complete meal plan that helps you to lose weight and body fat by eating more regularly, be sure to head to athleanx.com via the link below and check out the X Factor Meal Plan included with each of our workout programs.
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.
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Chris Wright
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Pick me !! I’m ready to workout !
@Matt F
Come on Matt! You can’t win more then once, that is just rude
Maybe Next time…
Fasting fits in my life easier though due to me being self employed. I dont have the time but i guess ill start making time..ive put on 20lbs in the last year and I fast almost every day but when I break my fast its almost like I become a crack head but for food. I used to calorie count and I stayed as close to ripped as ill ever be but I got sick of doing math every time I ate, guess ill give this a go..
Can you please show accommodations for the band-bell row if grabbing both bands is a little too much resistance right now? thx : )
Jeff is allowed to vote twice, to prevent muscle imbalances
@HOW DARE YOU? who cares? Not everybody is political! He’s works his butt off to be a free resource for everybody that finds his YouTube channel. Just enjoy the jokes in the comment section it’s one of the few light-hearted channel left!
I’m trying to gain not lose
This might be my new favorite Jeff imbalance memes
Wait… This MAKES SENSE. THANK YOU.
I’ve done this before and it definitely works
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.
@Nezoth Garone but you don’t have to do it. Eat before and after work, once on each break, once before bed. It’s basically the same thing.
@Adrian not to mention 80% of their job is literally sitting there doing basically nothing else but driving. And alot of them work as many hours as they possibly can because well let’s be honest what else do they have to do when they are 2K miles away from home.
@Nezoth Garone I dont even agree with the idea in the video because like you said, it wont work for people like us and its not really ideal for most, people tend to overeat anyway.
I’m just saying that meal prepping is a good idea so you wont have to eat whatever its you get at work. Just eat something small before you leave the house if you have time and take a meal with you to eat it at lunch break and maybe some snack too.
I find oats with whey protein topped with honey, fruit, cinnamon, milk, and chia seeds keeps me full for hours, helps keep the sweet cravings at bay and I cant even finish it in one sitting, I eat the rest later in the day.
@Wesley normally you’re still hungry after a protein bar
I work from home and prefer the fasting method (16/8), I tried consistent small meals it just keeps my stomach open and makes me feel hungry for the next meal, I don’t enjoy that. I think it just depends on the individual.
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!
I’m gonna try it
I’m in a job where I respond to situations, so I cannot guarantee consistent regulated eating windows like this. I find that intermittent fasting works great though, means I don’t even think about food during my shift, just take in plenty of water. I do 5/19 ratio and feel very good on it. I have to say that whilst I appreciate Jeff sharing this, all this method would make me do, would be to think about food ALL DAY, and that would make me over eat.
Thats fine. If you can’t follow the 1 step Jeff gave you. Then move on.
@Jake Roselli ??? Someone hasnt been lifting
@Jake Roselli YOU ONLY SPIKE INSULIN. IF YOURE BINGING SUGAR/CARBS.
@Jake Roselli my 6pack is lookin pretty nice at 32 lol
@Craig K someone didnt listen to the video lol.
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.
well he knows what hes talking about tbf
It’s nothing new , it’s similar to the old style eating smaller meals more often. Approach
@victor rondon its all a fancy way of saying calories in, calories out. Everyone wants to reinvent the wheel.
Thanks for this! I have been going through the AX-1 camp program but not seeing much weight loss … I know mainly due to the eating habits which I haven’t really changed. This puts it very simply. How does coffee consumption affect this when it gives the false feeling of being full?
Anything that keeps your insulin levels topped up will make weight loss slower. Milk and sugar will do that. You even get an insulin response from sweetener. Personally I would ditch the coffee or take it black.
I drink much coffee, eat much sugar and have six pack and I’m über 50. Offcourse I train hard. Eating doesn’t matter very much as long as you stay in a caliric deficit.
Man, this past week I have been a bit off with my nutrition and feeling bad about it, now you post this video.. How Did You Know?!?! Kidding aside I am already following this type of mapping out meals, but great content as usual Jeff, keep up the great work!
How are you kidding?
@John Smith am kidding about him knowing. I love Jeff, but there is no way he could’ve actually known I was horrible with my nutrition lately haha
A good point of this is that you can actually “see” your next meal coming up, thus mentally satisfy yourself, which tamps down the urge to snack.
3 years ago while giving up sugar in liquids and mayonnaise(we eat a lot of it where I live) I went full calorie counting for a whole 2 months and I think I acquired a good sense on which kinds of food do what to my body and how much I should be eating. It was an absolute hassle. It was worth it though, but never again. This video brings me an opportunity to explore or rather review my diet once more, I appreciate it.
Did ya go back to Mayo?
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
You could’ve lost that amount of weight and more in 2 months alone, doing intermittent fasting, then going on a diet plan to get on something more stable. I lost 16lbs in 5 weeks with cheat meals on the weekend. But fasting isn’t for everyone
Eliminate sugar from your diet and do a 72 hour fast every month. You will be back into the best shape of your life. Also eat spinach salads for meals.
@activechaos128 ditto, 72h fasts are good and they got me out of a plateau
I found laying of the munchie-inducing THC is helpful, even if it inspires super cool thoughts and ideas. At least I just start idly eating when I’d marinade the old noodle with delta 9. It would enhance the flavor of EVERYTHING, helping me knock back 3000 calories in an hour
Now crack on the other hand …
@Integra DIY intermittent fasting FTW. I’m doing 18/6. Eating two meals a day with a protein shake i between. Not only do I have more energy but I’m shredding. I do starving work outs too. Body will release more hgh too while working out in a fasted state
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!
Love this channel to death. I understand the idea. It’s the most unsustainable thing out there because people cannot control their timing. The people who CAN control their timing most likely are disciplined enough not to have the problem.
Yeah, I see this being real bad for someone with no control.
Very true
I guarantee that I would gain weight from this rather than lose weight. I got to the fattest that I’ve ever been in my life back when I tried to eat multiple small meals throughout the day. Plus, it would be very difficult to maintain such frequent meals on such a strict basis. I’ll just continue to stick with intermittent fasting which works wonderfully, is incredibly easy to maintain, and has a bunch of other life benefits as well.
Hi Jeff ! Thanks as always for the great advice, does this method also work for skinny people (such as myself) that are trying to eat enough for muscle growth ? In my case if I don’t actively try to multiply my meals, i’ll just sit there missing opportunities to get calories in and before i know it, the day ends and i only got 2000 calories in … Thanks, cheers !
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.