I know that a lot of you people want to lose that extra weight, and some of you want to do it as fast as you can. Many health professionals don´t advise to do this, as they recommend that you should change your eating habits, not to think about a “diet”, but instead as a new way of life.

Lose weight now

Time to start that diet

But, what happens to this approach? You change your eating habits, you start losing weight, a few pounds a week (2 or 3), and after a few weeks you don’t see enough results, maybe because one day you had a craving for a special meal that you like a lot and all those pounds that you lost came back, and then you get discouraged and return to your old eating habits.

This is what happens to most of the people that start a new eating regime for losing weight. We all want to see results, more results and the more commitment you have, but, at the contrary, if you don´t see results you will come back to your old habits.

How do you overcome this? This is a very difficult question. I once read something that I kept in my mind, “When you have a goal, any goal, the rewards for obtaining that goal should be greater than all the pain that you will suffer on your way to obtain it”.

This is a very subjective statement, and it will be different for every one of us. If your feeling of welfare for losing weight is greater than the hunger, change of habits and the exercise routines (yes, physical exercise is the only way, along with a diet, to lose weight fast) then you will be successful in your goal to lose weight; if not, well, after a few days (maybe weeks) you will be back to your old habits and you will regain any little weight that you had lost.

This is the same thing as addicts hitting a bottom line when they do something that they will regret for the rest of their life because of their addiction that they find the courage to change, and while no important consequences happen to them they will still be in their comfort zone with the addiction growing.

So let me ask you a question, have you finally reached a bottom line or you are just waiting for it to start taking action with your life?

This can be different for anyone, like having a disease like a heart attack, or maybe to start feeling bad due cholesterol or having high blood pressure. Maybe it can be that your couple leaves you because you are very overweight, or you are being bullied by your co-workers, classmates or even family. Maybe even the feeling that gives you not being able to play with your little kids because you can´t move as agile as you should be because of your overweight.



So what do you need to start losing weight? There are three things that you need:

1.- A great desire to lose weight.
2.- A great desire to lose weight.
3.- A great desire to lose weight.

If you don’t have this desire you won’t be successful. Any problem that arises, every hunger that you endure, every physical exercise that you do will de-motivate you and as time passes you will drop your goal.

I found this great true a few years ago, I was able to lose 30 kg of weight in three months. To my demise, after another few years I regain them and now I am on my journey to lose them again.
I hope this little introduction helps you realize that you don´t need to reach a bottom line to start taking action, you can do it from today. Don´t wait, you are missing great things that you could be enjoying today.


Affiliate Disclosure – This article contains affiliate links for businesses and products that we personally use and endorse.  We only recommend products we trust, and it costs you nothing extra to purchase products through our affiliate links.  Thank you for supporting THE SALTY FEET



I won´t give you what to eat per day, I will enlist the things that I did and worked for me. Having a diet plan can be expensive, but you don´t need any fancy meals to lose weight.


Stop eating carbohydrates.



Our bodies convert energy differently from the type of food that you take: Proteins, fats, and carbohydrates. When we eat carbs, our body starts burning energy from them, as they are converted to energy over a long period of time. If we stop eating them our body will start burning calories from our fat. What are the meals with most carbohydrates?
Wheat, bread, corn, sugar, cookies, cakes, package cereals potatoes, alcohol.


Don´t consume sugary drinks, like bottle juice fruits or can drinks.

Can Sodas

Can Sodas

A lot of people think that bottled juices are a safe drink, but they are not. Almost all of them have added sugar in the form of high fructose, and this substance is harmful to our bodies. Also, canned drinks are fully packed with sugar. If you want to have a healthier drink you may make a juice yourself. Juicing is a very good way to consume vegetables. Check my article about this here.


Don´t drink alcohol.



I am a beer lover myself. I greatly enjoy a six pack of beer with my shrimp’s snacks on Saturdays (I live in the world´s capital of shrimps), but when I started my weight loss journey I stopped drinking beer. After you reach your goal you can always enjoy a lite six pack maybe once a month.

Why is alcohol bad for weight loss? Alcohol has empty calories, meaning that alcohol doesn´t have any nutrients, only calories and tour body starts burning these calories first instead of burning fat and alcohol has double the calories than carbs. A normal beer has 153 calories, so, if you do the math, a six pack has 918 calories, that´s almost half of the total calories recommended per day. Also, alcohol makes you hungrier. Many people drink a beer before their meals to be able to eat more.


Drink a lot of water

Bottle Glass Cold Water

Bottle Glass Cold Water

First of all, our bodies are made of water mostly, and I have met some people that actually don´t drink water at all, instead they drink can sodas. They don´t know or don´t care how harmful this is for our health.

Everybody should drink at least 2 liters of pure water plus any other kind of liquid that they consume. Not drinking enough water is very harmful, but I will address this issue in another post. How does drinking water can help us with weight loss? If you drink a glass of water before your meal you will eat less. Also if you get hungry you can always drink water to curb your appetite as our bodies don’t know the difference between hunger and thirst.

There is also a recommendation that many health professionals are making: Drink a big glass of water right after you wake up, and if it is cold the better. The reason, this habit will make your metabolism to work faster, helping you with your weight loss goal.


Sleep well

Sleep like a baby

Sleep like a baby

One may think that sleeping too much would be bad for weight loss but the truth is if you don´t sleep between 7 and 9 hours a day, all your hard work, your efforts to lose weight are thrown away. Why? When we don´t get enough sleep our body produces a hormone called cortisol. This is the stress hormone and is related to weight gain. When you stay up for long hours you should have experienced a hunger sensation and this makes you eat, and probably not the healthier foods (what kind of foods can you find at midnight and beyond?).

Also if you only sleep 6 hours a day or less all of your activities will be harder to do for you, and your physical exercises will feel impossible to accomplish. Our bodies need time to rest to be ready for the day to day activities.


Do exercise

Weight lift

Weight Lift

What kind of exercises are best for weight loss? I think weight lifting, or any anaerobic exercise, like pushups. Muscle is the number one fat eater, so any exercise that helps you gain muscle is a must. If you are very unfit to do exercise you can always start slow. If you can´t do floor pushups you can try doing them against a wall. The most important thing is constancy. As you progress you will be developing more muscle and they will eat away your fat.


In my opinion, you should do a mix of anaerobic exercises with aerobic ones. Jogging is a great way to do aerobic exercise, and if you can´t do it for not having enough time, at least try to walk more, maybe leaving your car a little farther than usual when you go to work.

My recommendation is to walk/jog in the morning before going to work and in the afternoon or night do some weight lifting. This will work wonders on your body and you will see results much faster. Also, exercise is a great way to take away the hunger, maybe because you drink more water after your workout.


Have low carb vegetables

Low carbs vegetables

Low carbs vegetables

As a rule of thumb, any vegetable that grows below ground has much more carbohydrates than the vegetables that grow above ground.

A short list of the best above ground vegetables is:

Avocado, cabbage, broccoli, cauliflower, spinach, zucchini, asparagus, green beans, and kale.

You can find different recipes using these vegetables here.

You can freely eat these vegetables.


Don’t forget protein

High protein

High protein

It is very important that you consume protein because muscle is made from it and in any exercise routine you need protein for your muscles to heal after your exercises. The best protein sources are eggs, lean meat, chicken breast and salmon.

Hard eggs make a great breakfast, and the meat, chicken breast and salmon can be grilled or cooked with little oil.


Drink green tea or coffee

Cup of coffee

Cup of coffee

Coffee and green tea accelerate the body metabolism, making your body to burn more calories. What I usually do is I have a BIG glass of coffee (around 3 cups) in the morning and in the afternoon I drink two cups of green tea. Just make sure you drink it at least 2 hours before you go to sleep. Not only your metabolism will accelerate, green tea has many more benefits for your health.


Replace sugar with stevia

Stevia plant

Stevia plant

I know that a lot of people have concerns about sugar replacements, for example, aspartame is a chemical made substance and has a very bad reputation, but Stevia is a natural sugar replacement, it is made from the Stevia plant and it has been used for centuries by the local people where it grows.
Don´t know where to buy Stevia?


Drink light milk

Drinking low fat or fat-free milk is a great way to have protein and calcium intake. There are several studies where calcium is linked to weight loss. If you drink a glass of fat-free milk after a lifting weight workout your muscles will grow faster for the protein intake. If you can´t drink dairy, then you can have calcium supplements.


Cut your servings

Small plate serving

Small plate serving

The mind always plays a very important role in any activity that we do, and for a weight loss program, we can “trick” our mind thinking that we eat more food than the actual food that is served by having our food to be served on a smaller plate.


Add fiber to your diet.

In my experience having fiber supplements is good for weight loss. First it will help you feel satiety, and second, it will help you with your bowel movement. I usually have my fiber supplement once a day, after my major meal. When you are on a diet regime it is difficult to have the recommended fiber intake and that makes bowel movement difficult.


Complement your intake of vitamins.

Vitamins complements are very important in a weight loss diet. If you are cutting your servings, the best way to make sure that your recommended dose of vitamins is by having vitamins supplements. The vitamins that you should look for are:

  • Vitamin A: It plays a major role in vision, immune function, reproduction and cellular communication. It is also related to the regulation of Thyroid hormones, and the lack or low levels of vitamin A lead to low levels of these hormones which make the metabolism to slow down and burn fewer calories.
  • Vitamin B: Vitamins B is a group of 8 different vitamins and all of them are in charge of metabolizing food into energy. These vitamins are water soluble and they help to control appetite and is important to always have the right amount of these vitamins or you will feel without energy to do activities.
  • Vitamin C: Vitamin C is involved in the biosynthesis of collagen and in the metabolism of protein. There is a study that shows that obese people have low levels of Vitamin C, and the correct intake of this vitamin helps to burn up to 30 % more calories in a physical exercise routine.
  • Vitamin D: This vitamin may be related to the way that our body regulate fat mass, and again, obese people tend to have low levels of vitamin D.


Final comments

If you follow these guidelines you will lose weight fast. It may not be easy but the effort is well worth it.
If you want to get a reward for reaching a certain amount of weight loss, do it, but never reward yourself with food because this will reduce your willpower.

The best diet for losing weight fast must include these 3 things:

1.- A great desire to lose weight.
2.- A great desire to lose weight.
3.- A great desire to lose weight.

If you have these I am sure you will reach your goal.

If you are having problems with your food regimen consult a nutritionist, or if you have a medical condition, always consult a health expert before trying to reduce your weight, you may need special directions to do so.

Check on my others articles about Weight Loss and Health








Register for my Newsletter so you can get articles as this one as soon as they are published.

Please leave me any comments you would like to do or share your experiences with weight loss.

Your friend


About Ruben

I was born in Mazatlan, Sinaloa, Mexico. I am an Electronic Engineer and father of three beautiful kids, two males and one female. I like movies, tv series and console games. I am an entrepreneur and blogger and I want to help people to realize their dreams.

Leave a Reply to Ruben Cancel reply

Your email address will not be published. Required fields are marked *


  • Steve

    I agree with you on so many different levels here. Cutting out sugary drinks alone helps people lose a significant amount of weight. Cutting carbs, eating more greens and protein are always excellent options. Oh yes, then we have exercise. Amazing what eating healthy and exercising regularly can do for weight loss and good sleep. Thank you so much for the reminder here. I am sure this post will help and inspire people to get on the plan to a healthy lifestyle and shed some pounds in the process.

    • Ruben Post author

      Like you said, by cutting the intake of sugary drinks and carbs alone can help a lot in doing weight loss, and if you add exercise to the mix then you have a win strategy. Thanks for your comment.

  • Courtney

    Great advice! This article is PACKED with info, I really enjoyed it. I have been watching documentaries on Netflix regarding refined sugar and how toxic it is for the body. So many people aren’t aware, neither was I. I really appreciate you incorporating it into this post. I had never heard of Stevia until just a few weeks ago. People really need to become so much more aware of what they are putting into their bodies. It’s a shame that it isn’t taught in school beginning at a young age. When I think about my diet, I really try to NOT think, “Okay, this is a list of all of the things I can’t have” because that makes me feel negative and constricted. Instead, I focus on what to ADD to my diet, lots of fruits and veggies. I’ve also recently begun juicing! (Check out Fat, Sick, and Nearly Dead on Netflix!) Loved this, thanks for sharing!

    • Ruben Post author

      High fructose is the worst of the sweeteners and the food companies use it at almost all processed foods because is cheaper than sugar and more manageable. This is a poison that is slowing killing us, we really need to have more awareness about what we eat.

  • Diane Sabino

    Hi Ruben,
    I really appreciate how thorough your article is regarding weight loss. You have a lot of good information and it has motivated me to get back on track and pay attention to the end goal.


    • Ruben Post author

      Many people drop their goal because they are in their confort zone and change is difficult, you need to really want to change to reach your objective and as long as you do you will get there.

  • Terei

    I think going back to basic’s is a guide to keep you have pointed out some interesting facts as in stevia to replace sugar, never heard of that before and i find it very interesting.


    • Ruben Post author

      I am very surprise on how many people don´t know about Stevia. It is much more healthier than sugar, doesn´t up the glycemic index and is natural, not chemical made.

  • John

    These are some awesome tips Ruben! I really thought I knew them all but I really didn’t. And even if I did, I got a reminder of some of the things that I tend to overlook, especially the cutting your servings part! I’ma bout to eat dinner and I need to remember that I don’t need to keep eating until I’m stuffed and feeling like crap. When I was in the Army my stomach shrank and I was really good with eating a little. Now that I got out, my appetite is HUGE and losing weight is not the easiest thing. Thanks for a great post and a great read!

  • brad

    Great article! So much of this is just common sense too. Our diets seems to be comprised of so many processed foods that we are wrecking and poisoning our bodies. I like the guidelines you point-some I already follow and some I will be implementing. I know that when I go to the grocery store, I basically keep to the outside walls of the store-since this is where all the good foods are kept-meat, dairy, vegetables. There is really no need to hit the shelves since this is where a lot of the bad food is kept. Stay away and you won’t be tempted.

    • Ruben Post author

      That´s a good way to shop, avoid as much as you can the shelves with non healthy food. Another tip is not to go shopping if you are hungry, you will be tempting to buy sweets or snacks, avoid at all costs.

  • Alice

    Awesome tips on losing weight fast. A lot of overweight people really do want to lose weight, they just lack the discipline and motivation to do it. Or it could be that they don’t know where to start. It’s great you mentioned the first three things, well, just one actually, that everyone needs in order to lose weight is a great desire to lose weight. You’re so right! It has to start with your desire because it becomes your motivation to actually got through the process.

    Totally eliminating carbs from our diet is something that is really difficult to do especially for people like me who just love carbs. Reducing might actually work for me but not giving it up completely. I’m glad you mentioned drinking enough water. This is one of the healthy ways of losing weight that I discussed in one of my articles in my website.

    About taking food supplements and vitamins, could there be negative side effects with prolonged or continuous intake? I know they’re beneficial to our health but what about the effects they might have to our internal organs such as the liver and kidneys?

    • Ruben Post author

      The desire to change is the only thing people need, but if this desire is not big enough they will drop their goal, that is the sad true. About supplements, I only recommend natural fiber for a better bowel movement because when you are in a diet regimen you can easily get constipation, also, when you are in a low calorie diet you might need Vitamin supplements, but only during your diet regimen. Once you reach your weight loss goal you will change a little your diet regimen as you only want to keep the weight, not losing it. When you reach this phase I think vitamins supplements are unnecessary.

  • Dave

    I do agree with pretty much everything. Low carb, high protein always good. Eliminate sugar, even if in fruit juice. Even without added sugar, fruit sugar is just that…sugar. My only problems are getting enough sleep and drinking enough water. I think if I have these two things under control, I’ll be good to go.

    • Ruben Post author

      You can´t imagine how important it is to drink enough water, not sodas or juices, only water. And not only for weight loss, people that doesn´t drink enough water can develop brain damage over the years, have more chances to develop senil dementia or Alzheimer.

  • Françoise

    I would like to thank you for the way you Approach this subject. I have a very good friend of mine who is above all weight diagrams and I would like her to take care of herself because she is becoming quite isolated. I think I will be able to show her your site without her being upset.

    • Ruben Post author

      Thanks for your comment. I am also overweight but I just started my weight loss journey. I did it once and now I am ready to do it again, so I know how difficult it can be, but now I have “a great desire to lose weight” again and I won´t stop until I do. I hope your friend can have this desire too.

  • Marie

    Great advice. In order to lose weight you have to really want to do it. Cutting out bad carbs, junk food and sugary drinks are a big must. Since following a healthy and upping my physical activities I’ve managed to lose a stone in a short space of time.

  • Agnes

    Hi Ruben

    Very educational for those who are thinking of starting a weight loss regimen. Great job with laying out all info in such simple way. I already have gone through my weight loss journey so I can relate. You are what you eat, so careful planning for eating habits is essential + exercise in order to obtain desired results.

    • Ruben Post author

      I am glad to know that more and more people have already finished their weight loss journey or are starting one. I hope this article can be helpful for those who want to start losing weight but have´t decide to start.