If I Needed To Drop 25 Pounds FAST in 2026: Here's What I Would Do

TLDR;

Dr. Mindy provides key strategies for weight loss in 2026, emphasising simple, sustainable changes over drastic resolutions. She highlights the importance of mastering one or two habits for effective and lasting results. The core recommendations include intermittent fasting by skipping breakfast, incorporating a daily big salad, protein pacing with every meal, and tracking daily steps to manage cortisol levels and boost metabolism.

• Intermittent Fasting
• High Fiber Intake
• Protein Pacing
• Daily Steps Tracking

Introduction: New Year's Resolutions and Weight Loss [0:31]

Dr. Mindy addresses the common New Year's resolution of weight loss, noting that over 90% of such resolutions fail. She advises focusing on mastering one or two simple, sustainable changes rather than attempting numerous difficult ones. She references a 2020 study in the Journal of Applied Psychology, Health and Well-being, highlighting that significant changes are more likely to fail, advocating for small, manageable habits to achieve health goals in 2026.

The First Key: Skipping Breakfast for Intermittent Fasting [2:26]

Dr. Mindy suggests skipping breakfast as a method for intermittent fasting, citing a 2024 meta-analysis that found intermittent fasting to be as effective as or more effective than standard dieting for weight loss. She explains that establishing a routine of skipping breakfast can be easier due to the predictability of mornings. However, she cautions that individuals with chronically high cortisol levels due to stress should consider skipping dinner instead, to avoid exacerbating hormonal imbalances. She also mentions a discussion with Dr. Stacy Sims on the Resetter podcast, which offers differing perspectives on skipping breakfast.

The Second Key: Replacing a Meal with a Big Salad [7:45]

The importance of incorporating fibre into the diet is discussed, suggesting replacing one meal a day with a big salad. Fibre slows down glucose absorption, reducing the need for insulin and promoting insulin sensitivity. Various fibre-rich vegetables such as cucumbers, carrots, tomatoes, and fermented foods like sauerkraut and kimchi are recommended. Adding 20-40 grams of high-quality protein to the salad is also advised. Drizzling olive oil, a source of polyphenols that feed beneficial gut microbes, is encouraged to regulate blood sugar.

The Third Key: Protein Pacing [11:56]

Dr. Mindy introduces the concept of protein pacing, recommending 20-40 grams of protein at every meal. A 2023 study in the Journal of Obesity showed that intermittent fasting combined with protein pacing outperformed low-calorie diets in terms of weight loss. Protein is the most filling macronutrient and highly thermogenic, boosting metabolism. The study also revealed that the intermittent fasting group with protein pacing experienced twice the overall weight loss, belly fat loss, and appetite reduction compared to the calorie-counting group.

The Fourth Key: Tracking Daily Steps [16:03]

Tracking daily steps is presented as a manageable alternative to gym workouts. A 2000 review in JAMA found that using a pedometer increased daily steps by 2,500. A 2025 meta-analysis in The Lancet highlighted that walking 7,000 steps per day significantly reduces the risk of all-cause mortality, cardiovascular disease, cancer mortality, dementia, depression, type 2 diabetes, and falls. Walking also helps lower cortisol levels, which can contribute to weight gain and insulin resistance.

Recap and Additional Resources [19:01]

Dr. Mindy recaps the four key habits: skipping breakfast for intermittent fasting (aiming for 15-17 hours), eating a big salad for one meal, protein pacing with 20-40 grams of protein per meal, and tracking daily steps (aiming for 7,000-10,000 steps). She mentions her book, "Age Like a Girl," and promotes community events like a three-day water fast and a fat burner reset, providing links in the description for those interested. She concludes by encouraging viewers to adopt these sustainable habits for long-term weight loss success.