In today’s culture we are constantly bombarded with the message of instant gratification and immediate results. We see advertisements for quick weight loss, lose 30lbs in 30 days! Are these expectations realistic and how long will they be sustained for?
Hannah has shown with her weight loss journey what all the plant-based doctors express in their books. By focusing on eating whole plant-based meals, when you’re hungry till you’re full, you can lose weight fast and effortlessly.
Imagine if 6 months from now you were 25 or 30lbs lighter. Is that fast enough for you? Many people would want it to be faster but maintaining a weight loss of about 1 - 1.5lbs per week seems to be a very typical amount of weight loss to expect if you want to do it in a healthy sustainable way. There is no magic bullet here.
How To Lose Weight Fast
In the video above I talk about the two main factors in sustaining a rapid weight loss that takes place over time: food and exercise.
Eat Calorically Dilute Foods
Eating a calorically dilute whole food plant-based diet is the first step and will account for the majority of your weight loss results. We can help you out with our beautiful recipe books. Naturally the vast majority of plant-based foods are dilute in calories when compared to highly processed and refined foods or animal based foods. The reason for that is because processed foods usually have a lot of added sugar or oil in them and animal based foods are naturally high in fat. These are foods that are very high in caloric density but do not fill you up and satisfy you the same way plant-based foods do.
In 1lb of potato there is 345 calories. You can see from the nutritional breakdown, it is very high in carbohydrates but naturally very low in fat.
In 1lb of lean ground beef there is over 1,153 calories! In the nutritional breakdown, the beef is very high in fat which increases the caloric density significantly.
For those of you that want to eat “leaner” cuts of meat like chicken for example. 1lb of chicken breast is still over double the caloric density of the almighty potato.
So the caloric density of whole plant-based foods (fruits, vegetables, legumes, starches, grains) are on average very low compared to processed foods and animal-based foods. This is excellent for weight loss since you get filled up with the volume of the plant-based foods but you are consuming less calories. This makes running a small sustainable caloric deficit over time very easy to maintain so you can lose weight fast.
Eat Nutrient Dense Foods
When eating a whole food plant-based diet, you will be getting all the naturally occurring vitamins, minerals, phyto-nutrients and fibre. Your body requires all of these for proper functioning and health. If you are consuming a whole food plant-based diet you will get everything you need with the exception of vitamin B-12 (which everyone should supplement with).
Plant-Based Foods Are High In Carbohydrates
The majority of plant-based foods have 80% or more of their calories coming from carbohydrates. Carbohydrates give us energy and keep us feeling lighter than if we are eating foods that are high in fat. Whole food plant-based meals in our experience are important for Hannah & myself to feeling vitality everyday.
When you’re feeling lighter and more energetic by eating WFPB, then you will be much more likely to want to participate in doing more fitness and exercise which we will talk about in the next section.
Increase The Intensity Of Your Exercise To Lose Weight Fast
There is no doubt that exercising is healthy. I don’t really have to sell you on that but what I witness with a lot of people is how they go about it. Instead of focusing on doing longer distances, you want to focus on your speed.
For example, after people finish their first 5km race, they usually want to try and finish a 10km race. There is nothing wrong wanting to run a longer distance but if your goal is weight loss, a more effective approach to exercise would be to focus on improving your 5km time.
When you focus on improving your speed, your workouts will be more difficult because the intensity will be much higher. By having these intense workouts whether it is running, cycling, swimming, stair climbing, hiking, HIIT, weight training, you are going to break your muscles down in a way so that they build back to be stronger and larger. This is important especially for increasing your RMR (resting metabolic rate). Your RMR is basically how many calories you burn every day if you didn’t move. There are many factors that affect your metabolic rate which you can find in this article. The key variables that I want you to focus on is your body fat percentage and exercise.
After an intense workout, you want your muscles to be sore, sometimes it can happen for days afterwards. This means the muscles are breaking down from the intensity of the exercise and rebuilding themselves. When they rebuild themselves, there is more muscle on your body and increases your muscle to fat ratio. As your muscle to fat ratio increases, your resting metabolic rate increases. Your body will naturally burn more calories with a higher RMR and running a caloric deficit is much easier for sustainable fast weight loss over time.
Specific fitness tips are beyond the scope of this video and article but for now you have a general idea of what you want to focus on to lose weight fast. Remember that the majority of your results for weight loss will be from your food choices so I highly recommend you check out our recipe books. The recipes are delicious, the photos are beautiful and all of the recipes have helped Hannah lose 55lbs. There is more lifestyle tips that will help you on your journey to finding your natural weight and improving your relationship with food.
Some great tips I will give them ago. I’m doing the ethosien diet at the moment and I’ve managed to lose 32 lbs. in about four months. Just need to tone up
sounds great Belinda
maybe look in to doing some body weight exercises or weights to tone up a bit
What if you are disabled? And in a wheel chair?
Sarah, I am definitely not an expert by any means but plant based eating really seems to be be a much healthier choice for anyone (heart wise, intestinal wise, etc.). Variety seems to be key also, beans, potatoes, Rice/grains, veggies, greens, fruits…if all we ate was spinach that would not go well, obviously. As for exercise, do what you can… not sure what movement you have but had a friend who had use of 1 arm, the other partially…nothing from the chest down…he did what he could and his friend built him a rig he could work triceps from his chair…hope this helped
I also have same query, I had gained weight immensely as I was ill due to immune disorder and was on steroids for very long.
I cannot exercise a lot due to being on crutches or bed ridden most of the times.
Will this raw till dinner help me loose weight and recover?
Those are are really good tips, one thing I notice drinking enough water really makes a BIG difference when it comes to losing weight, within a few days of drinking enough water My face looks so much slimmer and more clear, and I have so much more energy and feel really good! But when I am dehydrated I feel lazy & tired and my whole body is very puffy all over! You want to pee about 10 or more times a day or at least until your pee is very clear.
Great tips Kathy
Hydration is important absolutely!
Seriously sensible advice, Derek. Increasing your speed and intensity - the simplest of suggestions, but one which is so buried in dogmatic advice. Loving your and Hannah’s approach to this widespread problem of weight gain on a plant based diet. It’s not the plants. It’s what we’re doing with them that matters. Thanks!
thank you Anthea
I was disappointed that both you and Hannah did not do this video. I thought it was a joint effort. Half of the time Hannah almost doesn’t seem interested in what’s going on. Maybe this is not the program for me to follow. I like to watch people who are and actually show that they are whole-heartedly into what they are teaching. I need that enthusiasm. Thanks for your efforts.
Surprised to read this. Hannah and I currently live in different countries so we can’t do videos together. She posts nearly 1 video a day on YouTube while working a full time job.
She’s more excited about this then I am. I do more of the technical scientific stuff on the website and in my videos. I respond to all the comments on the blog because she has hundreds of comments to respond to on YouTube and tumblr…
I also think that Hannah seems very enthusiastic and informative. I enjoy your channels separate and together. Lots of great info. I’m so enjoying the carbs again. Great work!
Be quiet Marcy! Either take the free advice OR leave it. I thought it was awesome! Just what I was looking for. Thanks Derek!
Really enjoyed this video. Ive been watching Hannah’s youtube for a while but only now signed up on rawtilwhenever.com
Im excited to incorporate your advice. Ive been vegan for 9 months now and have had a steady weight loss, but lowering my fat and processed vegan protein is the next step.
Thanks for sharing! ! (Also excited about your daily vlogs!)
Thanks Gloria, glad to have you onboard
Hi guys i have a question about eating after excercise… how long we must wait to eat after workout for loosing weight?
Thank you so much you guys!! You’ve helped me A LOT.. More than a diet a lifestyle <3 I feel so healthy :). Here where I live (Chile) vegans are not so "recognized" and everytime I say Im vegan people just look at me in a wrong way.. I hope someday people open their eyes to this wonderful and healthy lifestyle
peace!
Thank you for this informative video, Derek. You confirmed my thoughts on speed in the gym. I’ve become a maniac on the stationary Bike. Again, Thank you guys!
awesome! very good choice
It was kind of a shock for me to hear about high-carb plant based diet
because all my life, carbohydrate was something you need to be totally away from
when on diet. I lost about 30 lbs by doing carb restricted diet this summer but now 2 months past I’ve already re-gained 4 lbs since I got back on regular diet.
I go to the gym also but didnt know I have to focus on speed.
It’s the opposite as well, I thought cardiovascular needs to last long when you want to burn fat. After all I’m really excited to incorporate what you advised in the video!
Thank you Derek and Hannah:-)
What would be the best breakfast food? Oats? I’m still stuck on smoothies for breakfast and sometimes even lunch….l
I wanted to just say that I am really enjoying following you and Hannah, I’m extremely new to this way of eating and you guys are so inspiring. Keep it up!
Thank you! I had no clue about speed in running! I have been so bent in running long distances! You and Hannah rock! I am so happy I came across you guys!
What about greens?
Hi! Thank you for all the info. It was really good!
I eat a plant-based diet, but my problem is overeating. I mentally know when I’m hungry or when I’m full, but I just keep eating till I’m really really stuffed because I have so much stress and I unconsciously consider eating as a way of “escaping and relaxing”. I know this is not healthy, and I’ve gained a lot of weight for 4 years.
Could you suggest me any tip to have control myself when eating? My problem is that even that I know what is good and what is bad, I keep overeating because I have a psychological problem.
Thank you very much!
I also wanted to where did you get all the knowledge. Have you studied nutrition or similar?
Read about mindful eating and Brain over binge. This will be no miracle answer but will set you on the right path!I have the same problem and I find these very helpful.
I have lost 25lbs since June 2015 when I started watching Hannahs videos on youtube. This surprised me being 40 and trying to lose those last 10-15 lbs after years of exercise and dieting. I had begun to think that was they weight my body wanted to be at. Being a plantbased vegan I now can eat twice as much and never feel hungry. My energy and motivation have skyrocketed. This plan (lifestyle) really works and I highly recommend trying for one year, you will be amazed. Love and hugs to you both.
that’s awesome Mayana! thank you
Good info. I like the idea of putting pieces of fruit in the smoothie. I like smoothies to get greens into me,but have cut down to 2 cups and save 2cups for the next breakfast in the fridge. Am I losing a lot of nutrition that way.
I have lost over 50lbs doing the Paleo lifestyle. How does eating so much fruit that is high in sugar and carbs not lead to WT gain. I would love a reply. Ty.
Love your video. Very good attention to detail and good advise. I am a bit older - been a vegan for 4 years but ate too many crackers and processed hummus and lost 20 lbs and then stopped losing. Now I’m incorporating more high carb/low fat whole foods and ditched the crackers and I’m losing again. But I haven’t exercised much and I don’t run. Any other suggestions? How would you include speed in other forms of exercise?
I am a 52 year old menopausal woman. I have been plant-based for a year but cannot shake that front pouch so common to women of my age. I try to exercise but not consistently. I also am having a hard time giving up oil when making popcorn! I love the popcorn!! Any ideas on helping me lose my “pouch”?
Every time I have tried to do high intensity workouts I get out of breath very quickly ( under 10 seconds) even though I am quite fit. There is asthma in my family so I don’t know if that is related. Any suggestions?
Thank you guys for the video!
you’re welcome!
Hi y’all!
First of all I want to thank both Hannah and Derek for all the great advice and the recipes. I too come from a place where “low carb” was king - only it always left me feeling weak and without the energy I needed to push through my workouts.
I live in Germany and potatoes always were a staple in the Germans’ diet - as was cabbage. No on ever got fat until they started consuming dairy and meat on a regular basis! I think it is time to get back to the roots, to the basics of our nutrition - and you guys encouraged me to do so! I do eat other whole foods btw, not only taters and cabbage
Oh, and btw the principle of raising the intensity / speed in the gym can also be applied to weight lifting. I love to do weight lifting and recently started to do shorter breaks in between sets - this is also a form of progression. I now wait until I can do very short breaks before I choose a higher weight. Just sayin’…
Love and Lunges,
Stefanie
Luv you both! …very informative!
So those HITT exercises are better to do because its so fast and intense. ?
Great info. I have been trying to go vegan. My thing is binging. I’ll do so good for a couple of days and then I get bored and binge.
HIIT is better because it builds your fitness to a higher level. Intervals are great for building fitness.
Just keep trying and focus on eating healthy plant-based foods first then allow yourself junk food afterwards
Hey Derek and Hannah,
I have just discovered the two of you and I am ready to start my own healthy living journey. My question is regarding the consumption of wheat and other gluten products. I have an intolerance to such foods and was wondering what were your feelings of still partaking in the Rawtillwhenever while staying gluten free. Is this possible? Also what are your basic feeling towards a gluten
free diet anyway?
if you are intolerant to gluten, then you can still do RTW no problem! we rarely have gluten, only once and a while when we eat out at restaurants
Virtual HUGSSS??? to Hannah and Derek. You guys Rock thank you!! This video helped alot!! Im a HCLF newbie…
Please make another video focused on high intensity training.. Perhaps a schedule??? How often ect..
Question: coffee? Im down to one a day now and drink organic. Any thoughts?
TYI
Linda
From TORONTO CANADA!!
1 a day is better than how many you were having before
experiment with going coffee free and see how you feel 
I also have same query, I had gained weight immensely as I was ill due to immune disorder and was on steroids for very long.
I cannot exercise a lot due to being on crutches or bed ridden most of the times.
Will this raw till dinner help me loose weight and recover?
Hi I find your advice so helpful. I am only 5’1 and 102 pounds and I want to loss some body fat. I’ve been eating until I am full and I barely get about 1200 calories and I usually do interval training. Should I be concerned about if I am getting enough calories to do my training, for my basic metabolic needs and to lose weight?
Thank you so much!
Hi!
What are your thoughts on the way Freelee the Banana Girl eats? She eats fruits from the am til 4 pm. Then she eats oil free cooked food. Do you approve of this lifestyle?
Hey! I just began a green smoothie challenge for myself last Thursday. Today marks day 7 out of a 30 day cleanse. I am not only drinking smoothies, I also eat a healthy snack and have a well rounded dinner each evening. I am about to get going again with my daily exercising again in the hopes of shedding the weight. Do you think I’m on the right track?
Derek my husband is a thin guy like you. He isn’t looking to lose weight but will be eating the same foods as me. What’s your advice to help him maintain his weight?