Quick fix weight loss: that’s the name of the marketing game these days. It makes it tough to talk about real world results. Even good results like how to lose 35 pounds fast.

The task, itself, is never easy. Many people treat weight loss it as if it’s a race. This is what its come down to. We live in a fast paced world where expectations for instant results through the stratosphere.

Technology continues to advance, but a digital chip does not govern the human body’s adaptive process. Each person’s performance is based on, well, the individual. But still we demand fast. And for fast results to appear we must be willing to work hard.

Here is a list of weight loss triggers for how to lose 35 pounds in 3 quick months.

1. Begin right where you are. Walk for 20-30 minutes a day, 5 days a week for weeks one and two.

2. Remove the following from your diet: Late night sugary snacks and all fast food meals.

3. Add the following to your diet: 12 glasses of water a day and slowly increase your fiber intake to 40+ grams a day.

4. Increase your protein intake. Eat a portion of protein with every single meal.

5. Measure your food portions using the fist method. No portion shall be bigger than your fist. If it is, reduce it.

6. Eat real food. Protein shakes have their place, but whole food is unprocessed and needs your body to perform its digestive and delivery process.

7. Weeks 3-7 doing a minimum of 30-45 minutes walking 5 days a week.

8. Increase your meals to four a day. Spread them evenly over the day. No bingeing.

9. Eat your first meal within 45 minutes after you wake. Be sure to include protein.

10. By week 4 you should be 10-15 pounds lighter, depending on your water and muscle composition, without having to join a gym.

11. Week 5 join a gym. Have a trainer demonstrate some basics. Alternate upper and lower body workouts for 3 weeks.

12. Weeks 9-12 combine upper and lower body workouts into one streamlined workout lasting no longer than 45 minutes.

13. Gym tip: move quickly through your exercises even if you have to lighten the load. This creates a cardio effect.

14. Weeks 8-12 walk for 45-60 minutes 5 days a week. In addition to your gym workouts.

15. When you feel like quitting or eating something you shouldn’t, compare the short-term gain against the long-term pain. This helps you stay in the game.

Keep perspective. This program will slowly get you ready to make huge weight loss progress over a short period of time. That’s what you want, to start slow and then rev yourself up like a high performance racecar.

Follow this program and you will surely lose 35 pounds in 3 months. And you’ll be turning the heads of strangers.