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Weight Loss Transformation—Fast Weight Loss—Cheat Sheet

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My No. 1 Weight Loss Secret

*Intermittent Fasting (my preference: the warrior diet)


  1. The 16/8 Method: Fast for 16 hours each day.
  2. The 5:2 Diet: Fast for 2 days (eat only 500 cal on fast days) per week.
  3. The Warrior Diet: Fast during the day, eat a huge meal at night.
  • The main reason that intermittent fasting works for weight loss is that it helps you eat fewer calories.
  • Insulin: When we fast, insulin decreases and lower levels of insulin facilitate fat burning.

Further intermittent fasting reading: 6 Popular Ways to do Intermittent Fasting -> HERE 

 My Rules!

  • Calorie rules: Try not to go over 1,050 calories in a day, go crazy on your cheat day. If you are forced to eat before 6pm(for warrior diet intermittent fasters), don’t go over 500 calories. That way, you can easily burn it off at the gym and still stay on track.
  • Self-discipline rules: If you go over 1,000, go to the gym and burn it off.
  • How to burn 500 calories at the gym (easily): Walk at a 20-30 pace on 13 incline (1 hour = over 500 calories burned)


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Daily Diet (1000-1200 cal)

Morning (51 cal)

Black Coffee (add sweetener)

3 Egg whites (51)

Cinnamon gum


Lunch (40 cal)

12 ounces of diet soft drink (0)

Cinnamon Gum (<5 per stick)


Mid-day Bonus Food (approx. 500 cal)*for when I’m being mentally challenged, although I try to burn it off at the gym in the evening*

Panda express kung pao chicken in small red box (200) & a side salad (<30)

4 blow pop lollipops (60 cal each)


Dinner (300-430 cal)

Two cooked Tyson grilled chicken breast (200) and 1 large tossed salad with 2 tbsp. dressing or Wal-Mart market side baby kale & spinach blend (100) or lentil and tomato sauce (230). Note: feel free to alternate with tilapia fillets (100 cal each).

Lentil and tomato sauce (230). Note: feel free to alternate with tilapia fillets (100 cal each).

Low-Calorie Snack Choices (200-300 cal)

  • Healthy folks

2 oranges (124)

1 wedge of watermelon (87-100 calories)

Fage fat-free yoghurt (100) +add sugar-free sweetener

22 almonds (168)


  • Sweet tooth folks 

Air-popped popcorn (100)

Dum dum lollipop (25 cal each)

Cheat Day

  • Two words: Go Crazy!!!

3 Bonus Tricks for my YouTube Subscribers

  • Synedrex: Synedrex is dieting supplement which is promoted to offer energy, stop carbs, boost metabolic process and assist those on a diet to drop extra few pounds.
  • Coffee and Cinnamon: Curbs hunger/suppresses appetite
  • Zero calorie rice and noodles: Not as tasty as the real thing, but it provides the same filling effect–just without the calories ;).


Carter, S. (2013). Synedrex Reviews: Perfect weight loss supplement or Scam? Retrieved January 10, 2016, from http://ushealthandfitness.blogspot.com/2013/05/synedrex-reviews-perfect-weight-loss-supplement-or-scam.html

Gunners, K. (2015, November 1). 6 Popular Ways to do Intermittent Fasting. Retrieved January 10, 2016, from http://authoritynutrition.com/6-ways-to-do-intermittent-fasting/


P.S. A YouTube video on this subject will be posted on Saturday.

P.P.S. You can download a word copy of this cheat sheet Below