Are you wondering how to lose weight fast? Following some general guidelines can help you shed pounds and create a healthy weight loss plan that fits your lifestyle.
First, focus on making healthy food choices by choosing nutritious foods and fewer calories. Also, make sure you are getting enough exercise to help burn calories and boost your metabolism. Finally, focus on making overall lifestyle changes such as getting enough sleep, managing stress levels and staying hydrated.
That is, of course, the long-short of it and an incredibly simplified way to put a very complex and individualised process. There’s no one size fits all solution to losing weight as fast as possible, nor can it be particularly healthy to do so.
How To Lose Weight Fast – Table Of Contents
- Losing Weight Fast Is Possible… But You Have To Be Smart About It
- Why Is Weight Loss Important?
- 10 Simple Tips To Lose Weight Fast
- Can You Lose Weight Fast?
- Can You Lose Weight Fast By Not Eating?
- Shed The Weight Fast
Losing Weight Fast Is Possible… But You Have To Be Smart About It
Those looking to lose weight quickly do have some valuable tools to use. Most guides to losing weight fast paint an overwhelming picture of slow and steady wins the race, but we understand impatience, frustration and an “I’ve left it too late” mentality can often get in the way of a starting in the first place.
So while it’s not necessarily healthy to think of losing weight as a quick solution, we’re going to run you through some fundamentals to keep in mind so you can at least get to the finish line relatively faster while still maintaining a healthy pace.
The goal is to lose weight safely and sensibly. And the pace is important, especially if you’re looking at maintaining weight loss as well.
Yes, diet and exercise is the standard answer for a reason. If you want to keep it simple, losing weight fast is really hinged on those two points, both of which should be powered by some good old-fashioned discipline. Through that lens, perhaps the key to losing weight fast is not just to maintain a healthy lifestyle, but to work on your discipline as much as possible so you don’t run into any bumps along the way and take a step back toward unwanted weight gain.
Fortify your mind against any temptations – because there will definitely be some along the way in your weight loss journey – and you’ll be well on how your way to cutting that body weight down to your desired goal – one that should be fueled by healthy fats, monitored calorie intake, and ideally clinical nutrition so you can lose body fat without losing your mind.
If you can make positive changes in these areas, you will be well on your way to healthy weight loss with diet and lifestyle changes. Keep reading to see how to lose weight fast and keep the pounds off for good.
Why Is Weight Loss Important?
The numerous health benefits of trimming down body fat, especially around your stomach, are much more than just giving yourself a nice dose of confidence. And while feeling good about how you look is always going to be something worth investing in, maintaining a healthy weight (whatever that may be for you) is important because it can:
- Boost your energy levels
- Lower your cholesterol
- Reduce your blood pressure
- Improve your breathing
- Reduce the risk of certain cancers
- Help you get a good night’s sleep
- Help prevent Type 2 diabetes and other lifestyle diseases
10 Simple Tips To Lose Weight Fast
1. Intermittent Fasting
The first step to fast weight loss is a commitment to making healthy food choices. Intermittent fasting involves limiting your food intake to a specific window of time each day and then fasting (not eating) for the remainder of the day.
For example, you might eat as usual for eight hours and then fast for 16 hours. This strategy can help to boost your metabolism and promote fat burning.
There are many benefits to Intermittent fasting, including weight loss. When you fast, you force your body to burn stored fat for energy, leading to rapid weight loss. The important part then is how often your fast, and when.
Intermittent fasting also helps regulate insulin levels, which leads to further fat loss. Intermittent fasting is a great way of dieting for weight loss, but it’s not for everyone. If you have any health concerns, talk to your doctor before starting this or another weight loss plan.
If you’re interested in trying intermittent fasting, there are a few things that you should keep in mind. First, start slowly and gradually increase the time you fast each day. It is also good to make sure that you eat healthy foods during your eating window and avoid overeating.
Keep in mind that none of this will be possible without discipline, so if you’re really serious about intermittent fasting you might want to try keeping a food diary or at least using a smartphone app like Zero (available for both iOS and Android) to help you keep track of your goals. Whatever you do, don’t be stubborn and think some good old-fashioned willpower is enough in this day and age. It helps to use technology wherever possible.
2. Eat Low-Carb
A low-carb diet is, arguably, the fastest diet to lose weight because it requires you to eat fewer carbohydrates and more protein. Numerous studies show that low-carb diets can help you shed weight quickly.
Researchers also found that eating a high-protein breakfast can set you up for a healthy day. Individuals who ate a high-protein breakfast were less likely to have cravings later in the day.
Try implementing a high-protein breakfast to keep your appetite under control. You may benefit even if you don’t eat low-carb the rest of the day.
Low-carb breakfast food for losing weight includes:
- Bacon and avocado
- A smoothie made with protein powder, spinach, and almond milk
- A salad with grilled chicken and an olive oil dressing
If you’re looking for something more indulgent for breakfast, you could try a low-carb waffle or pancake made with almond flour, coconut flour, or cheese. You can also make a frittata with vegetables and meat or a quiche with bacon and spinach.
There are a few reasons why low-carb diets are effective for weight loss. One reason is that they help to control blood sugar levels. When blood sugar levels are stable, cravings and feelings of hunger are under control. These diets also tend to be higher in fibre, too, and a high-fibre diet keeps you feeling satiated, so you are less likely to overeat.
Low-carb diets also tend to be high in protein, which can help to keep you feeling full and satisfied after meals. Additionally, low-carb diets tend to be lower in calories than other diets, making them good choices for those who wonder how to lose weight fast without exercise.
Another reason low-carb diets are effective as weight loss diets is that they help to increase metabolism. An increased metabolism turns on your body’s fat-burning process, leading to weight loss.
There are a few things to keep in mind if you are thinking about starting a low-carb diet. First, it is important to make sure that you are getting enough protein. Protein helps build muscle, and it is also necessary for many other bodily functions. If you do not get enough protein, you may lose muscle mass instead of fat.
Also, make sure you are drinking plenty of water. Water helps flush out toxins and excess calories from your body, helping you shed some pounds.
Regular exercise can help you burn calories and promote weight loss. One of the main reasons exercise is important for rapid weight loss is because it helps to burn calories. When you burn calories, you can lose weight more quickly by creating a calorie deficit.
Another reason exercise is important for rapid weight loss is that it can help to tone your body. When you have more muscle, you will burn more calories even when you are at rest. This can help you to lose more weight quickly and keep it off in the long term.
Types of exercise to try:
- Cardio: Cardio is a great way to get your heart rate up and improve your overall fitness. There are many different types of cardio exercises to try, such as running, biking, swimming, or even brisk walking. Cardio is important because it helps burn calories fast, and since weight loss requires a calorie deficit – burning more calories than you eat – this is the number one way to help you trim body fat.
- Strength Training: Weights, resistance bands, or bodyweight exercises are a few ways to incorporate strength training into your routine. Strength training helps build muscle without bulking up while also boosting muscle size and metabolism. This will help you burn more calories at rest.
- HIIT: HIIT stands for high-intensity interval training. Workouts involve short bursts of intense activity followed by brief periods of rest. And it’s this approach that will help you quickly shed pounds by forcing your body to use energy from fat as opposed to energy from carbs.
- Pilates: Pilates is a great way to improve your flexibility, strength, and balance. You can do pilates with or without equipment, making it one of the more flexible activities to incorporate in your weight loss journey. Since pilates focuses on the deepest layer of your abdominals it can help create long, strong muscles in this area to help you burn calories.
- Walking: Start with 10,000 steps per day and break it up. Running isn’t for everyone, but of course, it can help immensely. Walking is a more accessible, low-impact way to push you along your weight loss journey, you’ll just need to be patient and consistent with it. 10,000 steps per day is a great baseline for most people, but if you really want to ramp it up aim for 20,000 steps per day and break it up in a way that best suits your lifestyle. Just remember, brisk walking with arms swinging is the best.
Exercise is important for rapid weight loss because it can help to reduce stress. Stress can lead to emotional eating, which can sabotage your weight loss efforts. Exercise can help to reduce stress by releasing natural endorphins.
Start thinking in these simple cause-and-effect terms and you’ll have a much easier time putting together your weight loss routine.
4. Manage Your Stress
Managing stress is another key factor in rapid weight loss. When we are stressed, our bodies produce more of the stress hormone (known as cortisol). Cortisol leads to food cravings and feelings of hunger and, in turn, leads the body to store belly fat. So by managing stress, you can help your body stay in a healthy weight range and avoid unhealthy cravings.
There are a number of different ways to manage stress. One way is to get regular exercise. Another way is to practice relaxation techniques such as yoga or meditation, which can help to calm the mind and body.
5. Mindful Eating
Part of eating mindfully is being aware of what you eat each day. The best way to speed up weight loss through mindful eating includes incorporating a food journal. When you are aware of your eating habits, you can make better choices about food to lose weight.
A food journal can also help you track your progress. When you keep track of your food intake and weight, you can visualise how well you are doing and what changes you need to make. When you see progress, it can be motivating to keep going.
You may find that certain foods trigger cravings or that you are eating more than you realized. So, a food journal can help you learn about your triggers and how to avoid them.
6. Say No To Fad Eatings
If you are looking to lose weight fast, a fad diet may seem like a great choice. There are countless fad diets at any given time, and they all promise the fastest, quick-fix approach to rapid weight loss.
There are many reasons why fad dieting doesn’t work for rapid weight loss. One reason is that when people diet, they often cut out important nutrients and foods, which can lead to health problems. Additionally, when people lose weight quickly through dieting, they are likely to gain the weight back quickly once they stop dieting.
When people diet, they often lose muscle mass, which makes it harder to keep the weight off in the long term. Finally, many rapid weight-loss diets are not sustainable in the long term, which means that people will eventually have to stop dieting and return to their old eating habits.
Instead, focus on these lifestyle changes to keep yourself healthy:
- Avoid processed foods
- Eat more vegetables
- Drink plenty of water
- Avoid sugary drinks
- Exercise regularly
- Get enough sleep
- Reduce stress levels
- Make sure you’re getting the right nutrients
- Keep a food journal
By creating healthy habits, you’ll lose weight easier and make sure the pounds don’t creep back on with time. That then leads to all the numerous health benefits that come with maintaining a healthy weight. Plus you have the tools to stop you from being tempted by indulgence when the time inevitably comes. And it always does. It’s important to expect setbacks and be prepared for them, rather than shamed by them.
7. Increase Water Intake
Let’s focus a bit more on one of the points above, shall we? Increasing water intake is perhaps one of the most important things you can do in general, and forming a healthy habit of drinking around 15.5 cups of water per day will help you in immeasurable ways.
Not only can drinking more water help you shed water weight but it can also give you some mid-afternoon energy boosts and reduce any hunger pangs that will inevitably creep up on you throughout the day. If you swap out a caloric beverage for water, this will also keep you satisfied without adding to the number of calories you put in your body each day.
8. Reduce Sugar Intake
Sugar is not your friend when it comes to losing weight. Try to stick to whole-food items wherever possible to help you reduce your sugar intake which is often associated with packaged foods that contain refined carbs. There are numerous reasons why sugar is bad for weight gain, one of which is that your body tends to digest sugary foods much quicker so you get hungry easier and eventually start to crave some more calories to keep yourself satisfied.
9. Pay Attention To NEAT
NEAT stands for Non-Exercise Activity Thermogenesis and it has been the subject of many studies before, often looking into the energy we expend for everything we do outside of sleeping, eating and exercise. You’re not jogging on the spot every waking hour, so it’s important to understand how we can burn more energy when we’re just doing something as simple as standing or moving around.
Think of it like passive income where a cash injection is represented by more calories being burned. For example, it has been reported that a 65 kg person would burn around 102 calories per hour while sitting down at their office job. If the same person was standing instead, they would burn around 174 calories an hour performing the same duties. And while that doesn’t sound like much of a difference, that translates to around 18,000 calories burnt over a 50-week work week.
Work on perspectives like this and find different ways to burn calories. Every bit helps.
Here’s one that you didn’t expect, right? Losing weight fast means nothing if you haven’t got the right mentality to help fuel any plans and push you further towards your goal with fewer obstacles. The biggest obstacle is you. At the risk of sounding like a cliche sports film – it’s you against you.
So think about you can better fortify your mind against any setbacks. Reading is the most useful, so start thinking of books that will help you plan better habits and motivate you to overcome anything that gets in your way. Whatever resonates with you is deeply personal, but a few recommendations we can fling your way include
- Atomic Habits by James Clear
- The 7 Habits of Highly Effective People by Stephen Covey
- The Elephant In The Room by Tommy Tomlinson
Can You Lose Weight Fast?
Our first instinct when we’re told that we can lose weight fast is to call bullshit. And that’s totally fair. It’s much more productive to be sceptical about something than to naively throw yourself at such a tempting prospect without any thought.
For some people, it’s going to be much harder to lose weight fast than it is for other people. That’s just the way it goes, and there are many factors – including genetics – that come into play to determine that. For some, it’s unfair, but that just means you’ll need to be a bit more considered when it comes to putting together your weight loss plan.
The best advice anyone will give you comes from a professional, so your first point of call should be engaging the services of a qualified nutritionist and a personal trainer before you decide on the plan that’s best for you. Individualised plans go further than generic ones, so an online service that promotes weight loss without acknowledging the need to be adaptable is never going to be as good as one that offers you a bespoke service.
Can You Lose Weight Fast By Not Eating?
A stupid headline I know, but something that’s important to point out. Worryingly, this is a commonly asked question as far as Google trends go so let’s just put it out there – no. You cannot lose weight fast by not eating. Not only is it dangerous for both your physical and mental health, but it robs you of the nutrition necessary to live a full life each day.
That being said, there are merits to fasting, temporarily. As above, intermittent fasting is one of the smartest ways to lose weight fast while making sure your metabolism doesn’t slow down from your body going into starvation mode. If you think about partial fasting for a few days then of course you’ll lose some weight, but that’s a dangerous game to play. Make sure you’ve got a healthy relationship with food as opposed to something that closely resembles an eating disorder.
Shed The Weight Fast
No more wondering how to lose weight fast in 2 weeks, 3 weeks or a month. You can choose a weight loss strategy that fits your lifestyle and goals. Again – and this is important – always consult with a doctor or registered dietitian before starting any new diet or exercise program.
Intermittent fasting, exercise, and stress reduction are incredibly effective at helping you lose weight quickly. Combined, they can help you burn more fat and calories in a shorter amount of time while preserving muscle mass. If you’re looking to drop pounds fast, consider incorporating these methods into your routine.
How To Lose Weight Fast – Frequently Asked Questions
How do I lose weight in 7 days?
While it’s hard to engage in healthy rapid weight loss, it is possible. Make sure you’re eating a very balanced diet, exercising every day, always thinking about calorie deficit, and getting a sufficient amount of sleep each night. Then it’s a matter of what exercises you choose, with cycling and swimming both being very good choices for rapid weight loss. Other than that, create a meal plan and stick to it.
What is the fastest way to losing weight?
First, you’ll need to make sure you’re in the right mentality to minimise any setbacks. A lot of weight loss has to do with discipline so the more you can do to prepare your mind for any stumbles, the better. Then you’ll need to put together a meal plan and stick to it, engage in regular and consistent exercise and eat a low-carb diet. Intermittent fasting also helps a lot so think about what times you can afford to put off eating and create a schedule.
What are some other ways to lose weight fast?
Be organised. One of the main culprits of setbacks on a weight loss journey is a lack of structure and a lack of discipline. Use a smartphone app like Zero if you need to, or just keep a food diary that you can commit to throughout the day. Another way to lose weight fast is to start thinking about the calories you burn while you aren’t exercising and drinking enough water every day.