“I need to step it up about five notches, stat,” my friend texted, obviously frustrated about trying on bikinis for an upcoming two-week Maui vacation. She wanted fat loss fast without deprivation, hunger, a ridiculous fad diet, or other extreme measures.

Over my nearly three decades working with celebrities and other A-listers who must become lean quickly for a movie role or other career opportunity, I’ve developed this arsenal of 10 fat loss strategies that get impressive results fast.

1. Follow my Plate formula.  Make every meal lean clean protein, healthy fats like avocado, lots of leafy and cruciferous veggies, and a little bit of slow-release, high-fiber carbs like quinoa.
2. Identify and eliminate sneaky sugars. Sugar hides in so-called healthy foods like fruit-on-the-bottom yogurt and balsamic vinegar, holding your weight and health hostage. Become a sugar sleuth and ditch these sneaky sugars.
3. Eat by the clock. Have a protein shake within an hour of waking, eat every four to six hours, and stop eating three hours before bed.
4. Substitute a protein shake for two meals a day. Load your shake with avocado, kale or other leafy greens, freshly ground flax seed, and unsweetened coconut or almond milk.
5. Eliminate fruit. If you’ve got to have a little fruit, enjoy one cup of berries. Any more can create fructose overload, storing that excess sugar as fat.
6. Drink about half your weight in water ounces. Keep a canteen nearby and fill it up throughout your day to effortlessly meet your quota.
7. Increase your fiber gradually. Your goal should eventually be 50 grams a day from high-fiber foods and a fiber supplement. Fiber curbs your appetite so you eat less at meals.
8. Get seven to nine hours of quality sleep. More sleep means more fat burning.
9. Do my fat-blasting 4 x 4 Workout 3 times a week. At just 15 minutes a pop, you can knock it out in less time than it takes to find a parking space at your gym. Grab a free one here.
10. Take 30 minutes or an hour for yourself to control stress levels. Chronic stress elevates your hormone cortisol, which breaks down muscle and stores fat. Meditate, breathe deeply, get a massage, or walk your dog around the block. Figure out what works for you and do it.