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Combining intermittent fasting with alternating food formulas is a surefire way to boost metabolism and power off the pounds. “When you take one program that’s powerful and combine it with another program that’s powerful, in effect, you’re attacking weight loss from different angles—and in this case, the benefits are cumulative,” says Ian Smith, M.D., who outlines the full nine-week plan in his upcoming book, Fast Burn, and is sharing a simplified, three-week version here—only for FIRST magazine readers!

Before you dig into each individual week, consider these simple success strategies that will help you lose faster during every phase of the plan.

Stay hydrated. Drink 8 oz. of water before each meal, then sip a second cup while you eat. Feel free to add citrus or drink carbonated water, if you’d like. “Water fills you up, which is key when it comes to keeping calories in check and feeling satisfied after meals,” explains Dr. Smith.

Go for ‘clean’ picks. Reaching for whole foods as much as possible means most of your meals contain very few processed ingredients and lots of fiber. Says Dr. Smith, “Eating cleaner—not necessarily perfectly— will speed your weight loss.”

Move every day. This doesn’t have to mean exercising for hours at a gym or doing high-intensity workouts, assures Dr. Smith. “Simply focus on increasing your activity in a doable way, whether that means jogging, swimming, dancing or walking.” Aim for at least 30 minutes daily—all at once or broken up throughout the day.

Be kind to yourself. If you slip up, try not to worry. “Just take a deep breath, refocus and get back on track,” says Dr. Smith. “I designed Fast Burn to be forgiving, so you don’t need to start all over if you slip a little.”