Once upon a time, “slow and steady” became the fat-loss mantra. It made sense: Losing weight steadily and sensibly means you’re more likely to sustain those healthy habits.

Except that mentality never worked for most people, who became discouraged and slipped back into bad habits when their herculean effort didn’t yield impressive results.

When they lost fat quickly, however, these people remained vigilant to stay the course. Studies later confirmed what I knew all along: Fast fat loss proved better at becoming lasting fat loss.

Along the way, I discovered clients used extreme caloric restriction, “cleanses,”and other fad diets to get quick results. When I say “fast fat loss,” I’m emphatically not talking about these and other potentially dangerous plans, OK?

Here are tips to rev up your fat loss – and these tips aren’t “fad” tip, either. They are legit.

gluten free

1. Nix gluten

Studies show ditching gluten helps dial down insulin resistanceand inflammation, two biggies that create weight loss resistance. Skip the health halo-triggering processed crap; the easiest way to go gluten-free becomes sticking with a whole foods diet, and making sure you follow these steps to avoid wheat withdrawal. After all, you know broccoli and blueberries don’t have gluten, right?

protein shake

2. Double up

On super-busy days, I replace two meals with protein shakes (and incorporate these necessary smoothie ingredients). They’re easy, filling, and skyrocket fat loss. Simply blend non-soy, non-dairy, plant- or animal-based protein powder with avocado, kale or other leafy greens, frozen raspberries (if you’re doing fruit), freshly ground flaxseed, maybe a tablespoon of almond butter or cacao nibs, and unsweetened coconut or almond milk for a fast meal that keeps you full and focused for hours.

food journal

3. Write it down

What you track, you can measure and improve. Studies show folks who keep a food journal double their fat loss. When my personal clients didn’t write down what they ate, I threatened to fire them; that’s how serious I am about journaling for fat loss.

If a pen and paper isn’t your thing, download a smartphone app or even snap a picture to track your meals.

empty plate fasting

4. Modify intermittent fasting

Going 16 to 18 hours or more without food becomes a challenge, and besides, I want you to eat breakfast within an hour of waking. Try this easier intermittent fasting version: Several times a week, eat a substantial low-sugar impact breakfast and lunch and then skip dinner.

You’ll effortlessly create that fat-burning window without starving and other miseries (as long as you know the truth about fasting).

coconut and avocado

Excess amounts of fructose, the main sugar in fruit, can make you gain weight. To really amp up fat loss, eliminate most fruit—yes, including berries; this is only temporary—and focus on low-fructose fruits like coconut and avocado. It’s one of the easiest ways to give up sugar, and you’ll see quick results to boot.