#341 The 5 Easiest Ways to Effortless Weight Loss: Insights from Over 25 Years of Patient Experiences

The 5 Easiest Ways to Effortless Weight Loss: Insights from Over 25 Years of Patient Experiences

Are you tired of the exhausting struggle to lose weight? Countless diets, intense workouts, and endless sacrifices can leave you feeling discouraged and overwhelmed. But what if I told you there’s a better way?

After decades of working closely with my cardiac arrhythmia patients on their weight loss journeys, I’ve uncovered 5 simple strategies that consistently yield remarkable results for my patients. Whether your goal is to prevent atrial fibrillation attacks, live longer, or simply feel better, these five proven strategies from my clinical practice can work for you.

In this article, I’ll share 5 effortless weight loss strategies successfully used by my patients. This is not some fancy new study. These are real world observations from my patients over the last 25 years who have lost the weight and kept it off over the years.

You only need to implement one of the 5 strategies to see results. Just pick the strategy that seems easiest to try for you. Get ready to unleash your full potential and achieve lasting results that will leave you feeling motivated, energized, and ready to conquer any challenge that comes your way!

Unlock Effortless Weight Loss: Choose Your Winning Strategy

In the pursuit of weight loss, it’s easy to feel overwhelmed by the myriad of advice, diets, and strategies available. But what if I told you that you don’t have to do it all? Based on my experience as a cardiologist and the invaluable insights gained from my patients over the past 25 years, I have discovered a remarkable truth: success lies in choosing just one of these five effortless weight loss strategies.

Imagine the power of selecting a single approach, focusing your energy and intention on mastering it, and witnessing the transformation unfold before your eyes. Whether your goal is to prevent health issues like atrial fibrillation, extend your lifespan, or simply feel better in your own skin, you have the power to make a significant change by implementing just one of these strategies.

Throughout my years of practice, I have made it a point to ask my successful weight loss patients about the secret to their achievement. To my surprise, the majority of them credit their remarkable results to a single strategy. They wholeheartedly committed to one approach and experienced extraordinary outcomes.

So, as you embark on your own weight loss journey, I invite you to choose your winning strategy from the following five options: make your home a junk food free zone, close the kitchen at 6 pm, eliminate all added sugars, embrace zero calorie hydration, or make 90% of your plate vegetables. Each strategy holds immense potential for transformation, and it’s up to you to select the one that resonates with your aspirations and aligns with your lifestyle.

So, which strategy will you choose? The path to effortless weight loss awaits, and it starts with a single decision. Harness your determination, embrace the power within you, and embark on a journey that will shape not only your physical appearance but also your overall well-being and sense of empowerment. Your success story is waiting to be written, and it begins with the transformative power of a single strategy.

1. Make Your Home a Junk Food Free Zone (if you can’t see it you won’t eat it)

“To put it bluntly, I have never seen someone consistently stick to positive habits in a negative environment.” These powerful words from New York Times bestselling author and habit guru, James Clear, perfectly encapsulate the essence of our first strategy for effortless weight loss. As a practicing cardiologist with over 25 years of experience, I can wholeheartedly echo this sentiment.

Almost uniformly, in a moment of weakness, my patients will eat whatever junk food has been dragged into their house. However, by consciously removing these triggers from your home, you empower yourself to make better choices even in moments of vulnerability.

Creating a positive environment is crucial for cultivating lasting habits and achieving your weight loss goals. By removing junk food from your home, you eliminate the constant temptation that can derail your progress. Imagine walking into your kitchen and being greeted by shelves filled with fresh produce, wholesome ingredients, and nourishing snacks. With every glance, you are reminded of your commitment to a healthier lifestyle and the empowering choices that await you.

In our own household, I have discovered a strategy that empowers both me and my children to make healthier choices. I encourage my kids to hide their junk food, and I make it clear that if I find it, it will be thrown in the trash. This approach not only safeguards me from temptation but also fosters a sense of ownership and responsibility in my children. They become active participants in supporting my journey towards a healthier lifestyle.

This solution may seem unconventional, but it embodies the essence of taking charge of our environment and our choices. By implementing this practice in your own home, you create a dynamic where everyone is invested in maintaining a haven of health. Encourage open communication with your loved ones and make them aware of your commitment to effortless weight loss. Together, you can find creative ways to ensure that tempting junk food remains hidden, allowing your entire family to embrace a more nutritious and fulfilling way of life.

Remember, true transformation begins with inspired action. By creating an environment that supports your goals and involving your loved ones in the process, you forge a powerful alliance. Let your home be a sanctuary where healthy choices thrive, where your family rallies around a shared vision of vitality and well-being. As Tony Robbins often says, “It is in your moments of decision that your destiny is shaped.” So, decide today to craft a supportive environment and inspire those around you to join you on this incredible journey towards effortless weight loss.

2. Close the Kitchen at 6 pm (to harness the power of intermittent fasting)

Imagine a transformative strategy that could not only help you shed pounds but also put ailments like high blood pressure, diabetes, and atrial fibrillation into remission without relying on drugs or invasive procedures. The remarkable story of Mark, one of my patients, serves as a shining example of the extraordinary results that can be achieved by simply implementing the practice of not eating after 6 PM. Mark had lost 42 pounds over the course of year just by not having a midnight snack before bed. Not only did this make his high blood pressure, diabetes, and atrial fibrillation all go away without drugs or procedures but also allowed him to feel several decades younger.

This strategy, rooted in the principles of intermittent fasting, has been backed by numerous studies showcasing its ability to facilitate remarkable weight loss for many people. Get ready to tap into the power of time-restricted eating and unlock a world of possibilities for your own health and well-being.

Intermittent fasting, by closing the kitchen at 6 PM and abstaining from food until breakfast the next morning, provides your body with an extended period of rest and rejuvenation. During this time, your body can efficiently process and utilize stored energy, promoting fat burning and optimizing metabolic function. It’s a powerful approach that taps into your body’s innate ability to heal and restore itself.

Embrace the opportunity to transform your mealtimes into a structured, empowering practice. By implementing a 6 PM kitchen closure, you create a clear boundary that supports your weight loss goals and promotes vibrant health. The process of intermittent fasting not only aids in shedding excess weight but also offers a range of benefits, from improved digestion and increased energy levels to enhanced mental clarity and focus.

3. Eliminate all Added Sugars (free yourself of this compulsive addiction)

In the pursuit of vibrant health and effortless weight loss, there is a powerful step that can yield remarkable results: eliminating all added sugars from your diet. The truth is, sugar provides no nutritional benefit and can have detrimental effects on our well-being. By breaking free from its grasp, you open the door to a healthier, more fulfilling lifestyle.

Numerous studies have shed light on the addictive nature of sugar and its impact on our brains. One particularly notable unpublished study conducted by Connecticut College captured attention when it revealed that sugar can be more addicting than cocaine, triggering obsessive-compulsive behaviors within the brain. In this experiment, rats were offered sugar, and the astonishing findings showed that sugar activated the same neuroreceptors as cocaine, with an unexpectedly stronger response.

For my patients who have successfully chosen to eliminate sugar entirely from their lives, the results have been nothing short of extraordinary. They have witnessed dramatic and effortless weight loss, experiencing the transformative power of freeing themselves from the clutches of this addictive substance. By severing ties with sugar, they have taken a crucial step towards reclaiming their vitality and achieving their weight loss goals.

Personally, I have embarked on a journey of eliminating added sugars from my diet for many years. The impact on my health and overall well-being has been nothing short of transformative. While I have now allowed myself the indulgence of very dark chocolate with minimal sugar, the awareness of the detrimental effects of excessive sugar consumption remains ingrained in me.

I invite you to join me on a 30-day challenge, perhaps with a loved one or a friend, where we collectively commit to saying no to added sugars. It’s important to clarify that we are targeting added sugars specifically, as whole fruits, with their natural sugars, are not included in this restriction. Let’s see how this 30-day journey unlocks new levels of vitality and empowers us to make healthier choices that nourish our bodies and minds. Together, we can break free from the grip of this addictive substance and embrace the sweet abundance of a life fueled by wholesome, unprocessed foods.

4. Zero Calorie Hydration (don’t waste your calories on things that won’t fill you up)

One crucial key to effortless weight loss lies in a simple yet profound decision: don’t drink any calories. The science behind this strategy reveals a fundamental truth – liquid calories fail to provide the satiety we need to feel satisfied and full. By eliminating or minimizing beverages like chocolate milk, sugary drinks, and alcohol from your daily intake, you open the door to a world of effortless weight loss and renewed vitality.

Research supports the notion that liquid calories do not satiate us in the same way that solid foods do. Our bodies have evolved to respond differently to the act of eating compared to drinking. When we consume calories in liquid form, our brains may not register them as effectively, leading us to consume more overall. By shifting our focus to zero-calorie hydration from water, we create space for healthy, fulfilling foods that truly nourish us.

Personally, I have lived by this principle for over a decade, abstaining from drinking any calories. The impact on my well-being has been remarkable. Water has been my drink of choice, refreshing and invigorating me throughout the day. If water alone doesn’t appeal to you, consider adding a twist of lemon, strawberry, or another fruit to infuse natural flavor and enhance your hydration experience.

It is important to note that while I advocate for eliminating liquid calories, I am a strong supporter of smoothies. Smoothies, when prepared with nutritious ingredients like nut butter, spinach, kale, and berries, offer a powerhouse of vitamins, minerals, and fiber. My wife prepares a daily breakfast smoothie for our children, providing them with a delicious and wholesome start to their day.

Embrace the power of zero-calorie hydration and experience the liberating effects it has on your weight loss journey. By choosing water as your primary beverage and exploring the vibrant flavors nature has to offer, you create a foundation of health and vitality. As Tony Robbins often reminds us, “It’s not what we do once in a while that shapes our lives, but what we do consistently.” Make the consistent choice to prioritize zero-calorie hydration and witness the effortless weight loss and lasting satisfaction it brings to your life.

Raise your glass – filled with refreshing, zero-calorie goodness of water – to a future where nourishing your body is a celebration, and where every sip brings you closer to the vibrant, healthy life you deserve.

5. Make 90% of Your Plate Veggies (fill up on the healthiest foods)

Imagine a simple yet powerful strategy that allows you to fill up on nutrient-dense, low-calorie foods while minimizing those that may contribute to weight gain. Strategy #5 is all about making 90% of your plate a vibrant array of vegetables. By embracing this approach, you tap into the natural wonders of fiber and water content that vegetables offer, filling yourself up with nourishment and vitality.

For over a decade, I have wholeheartedly embraced the power of making 90% of my plate vegetables. This unwavering commitment has been the cornerstone of my success in maintaining a remarkable 30-pound weight loss for more than ten years. The impact has been profound, not just on my physical appearance, but on my overall well-being and vitality.

The magic lies in the incredible benefits that vegetables bring to the table. Packed with essential nutrients, vitamins, and minerals, they offer a spectrum of vibrant flavors and textures that ignite your taste buds and energize your body. The fiber and water content in vegetables work harmoniously to create a sense of satiety and fullness, ensuring that you feel satisfied while consuming fewer calories.

By making vegetables the star of your plate, you create a symphony of health and well-being. Their colorful presence not only delights your senses but also fuels your body with the vital nutrients it craves. Imagine savoring the crispness of fresh greens, the earthy sweetness of roasted root vegetables, or the vibrant crunch of bell peppers. Each bite takes you closer to your weight loss goals, all while reveling in a world of culinary delights.

Embrace this strategy as a transformative journey of exploration and discovery. Allow the allure of vegetables to captivate your imagination and inspire your taste buds. As Tony Robbins famously says, “It’s what you practice in private that you will be rewarded for in public.” Practice the art of making vegetables the heart and soul of your meals, and witness the remarkable changes it brings to your body, mind, and spirit.

Remember, the goal is not about depriving yourself or eliminating entire food groups. It’s about making conscious choices and finding balance. While grains and other foods have their place, the emphasis here is on the overwhelming presence of vegetables, letting their nutritional prowess take center stage. Let them light up your plate and fuel your journey towards effortless weight loss and vibrant health.

So, dive into the world of veggies, explore their incredible variety, and revel in the abundance they offer. Fill your plate with their vibrant colors, and watch as your body transforms, your energy soars, and your well-being flourishes. With each meal, you are nourishing not only your body but also your aspirations and dreams for a healthier, more fulfilling life.


The information provided in this article is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional medical guidance, diagnosis, or treatment. Always consult with your healthcare provider before starting any weight loss program or making significant changes to your diet or exercise routine.

Every individual is unique, and what works for one person may not work for another. Your healthcare provider is the best resource to evaluate your specific health conditions, assess any potential risks, and provide personalized recommendations tailored to your needs. They can consider factors such as your medical history, current medications, and individual circumstances to guide you on a weight loss approach that is safe and suitable for you.

The Blog Photo

In closing, I would like to invite you to reflect on the captivating photo attached to this article. Taken by my wife during our recent visit to the French Quarters in New Orleans, it captures the beauty and serenity of the basilica of Saint Louis King of France. As we embarked on evening walks amidst the scientific sessions of the Heart Rhythm Society, this photo serves as a reminder of the importance of balance and harmony in our lives. Just as the basilica stands tall and majestic, so too can we find strength and resilience within ourselves as we embark on our weight loss journey. Let it inspire you to embrace the effortless strategies shared in this article and unlock a world of transformation and well-being. May you find the inner peace and radiance that accompany a healthy body, mind, and spirit as you pursue your path to a vibrant and fulfilling life.


Disclaimer Policy: This website is intended to give general information and does not provide medical advice. This website does not create a doctor-patient relationship between you and Dr. John Day. If you have a medical problem, immediately contact your healthcare provider. Information on this website is not intended to diagnose or treat any condition. Dr. John Day is not responsible for any losses, damages or claims that may result from your medical decisions.

  1. It’s great to see my own success formula in print. I’m 75 and had 15 pounds added during my busy winter substituting and going to the temple (all day with both). My right knee started to hurt and I was definitely out of shape…so I used your 5 steps (thinking they were my discovery that I made after trying everything else to get the flab off). Why does it only land in the middle? It won’t budge without my 5 p.m. cutoff time and honoring the power of exercise, veggies and good sleep.

  2. Those are five of the hardest things, except maybe drinking only water. The 90% vegetables seems pretty much impossible for someone working full time, even though I pore over cookbooks for decent recipes. I can’t eat too many salads (triggers IBS), and as much as I love broccoli (which seems the easiest to prepare) unadorned vegetables get old pretty fast. And only 10% protein/fat/and complex carbs? These really are great goals, but “5 easiest ways” must be a mistake.