Diet fads and gimmicks come and go. But few practical slim-down tips remain valued over the years.
Jump on the internet and search “how to lose weight the fastest” and you will get a myriad of results back. Too often, the solutions are touted as a one-off.
But “change one thing and lose weight fast,” is typically not a healthy nor viable way to drop weight. Especially if you intend to make the change permanent.
So how do you really lose weight and reach your weight loss goal?
How Can I Really Lose Weight?
Without a doubt, it takes work to lose weight and reduce unhealthy risk factors. And it comes down to changing not just what you eat, but how you think about food, exercise, and wellness.
This also applies to how to lose weight fast. In fact, faster you want your weight loss results to come, more you need to change your eating habits, food choices, and physical activity.
Also, it’s essential to stay the course with any weight loss diet to be successful.
To sum up, it’s a change in your lifestyle that brings fast weight loss.
But obviously, not just any change. Permanent weight loss should always be founded in natural and healthy habits.
How Can I Reduce My Weight Naturally?
Too many people starve themselves in order to lose weight. But you don’t have to be a nutritionist to know that’s not healthy. Nor, it’s sustainable or natural. In many cases, it’s downright dangerous and harmful.
The truth is, you don’t have to deprive yourself to move the needle.
What you need instead is to find a diet plan that leaves you feeling satisfied with what you can eat. The diet should keep your hunger levels in check and fulfills you nutritionally.
Only then, it’ll truly help you make a permanent change in weight and health.
Any diet plan worth its “weight” will agree on three main points:
- it will reduce and control your appetite consistently
- it will allow rapid weight loss to keep you motivated
- it will progressively improve your overall health, your body’s metabolic fitness, and reduce your risk factors for developing certain diseases
While there are countless diets out there, one that stands out to me the most is a low-carb diet. It’s one diet that looks to achieve all three of these health benefits.
Not only they are easier to comply with, but they also tend to provide early and continued weight loss. It’s a crucial factor in keeping the motivation up and staying with the new habits.
Over time, they will also improve your health across many significant health markers. At that point, losing weight becomes just the tip of the iceberg!
If this sounds like something you are up for, you’ve come to the right place.
21 Effective Tips to Lose Weight Fast
1. Have Protein for Breakfast
A successful plan for losing weight begins in the morning. Structuring your calories across three planned out meals and a couple of snacks is the best way to plan ahead for weight loss.
It is a well-known fact that starting your day with a protein-laden breakfast both controls hunger and cravings, and overall calories taken in for the rest of the day (1, 2).
The more protein you can consume in place of carbs, the more you can expect your appetite to be under your control (3).
Some simple swaps for breakfast include hard-boiled eggs in place of cereal, or on days when you have more time, add some veggies and cheese to your eggs to make an omelet in place of french toast, for an even more impressive, protein-packed breakfast (4).
2. Eat More Healthy Fat
Though it may seem counterintuitive to eat more fat when you’re trying to lose body fat, it may help to lose weight faster (5, 6).
It all comes down to the type of fat you chose to include in your new diet. Fat is a well-known way to mitigate hunger levels, and prevent weight gain down the road. Therefore, it is important on a low-carb diet to include adequate levels of fat in your diet every day.
Try to include fats known for their health profiles. These include nuts and seeds, avocado and coconut oils, grass-fed butter, and avocados.
Including these types of fats in as many meals as possible works to curb cravings and your control appetite.
Combined with a true low-carb approach, consuming healthy fats will aid fast weight loss more than anything.
Try keeping a container of olive oil by the stove to reach for over more unhealthy oils, like canola oil.
3. Drink Water Before You Eat
You may have heard this, and it’s true—sometimes what you experience as hunger is actually thirst. In fact, most people walk around every day in a measured state of dehydration.
Getting into a good practice of regular water consumption will pay you back in spades in terms of health benefits. Research show drinking water before eating can help you avoid over-eating in general.
Drinking water before your meals can increase metabolism by 24-30% if consumed 60-90 minutes before eating. Overall, it will help you to burn more calories (7, 8).
In one study, participants who drank at least 500 ml of water at least 30 minutes before eating revealed that they ate less calories. This translated into the water drinkers losing 44% more weight than participants not drinking water before their meals (9).
Maintaining adequate water intake is also one way to avoid the yo-yo effect of losing and gaining water weight. While it can seem exciting to lose a lot of weight in a few days, you will always see the weight gain return when water intake is brought back up.
4. Limit Added Sugar
The increased amount of sugar consumption in everyday diets is the number one reason obesity rates have skyrocketed.
It’s not just table sugar to blame here—sugar is added to many processed foods, sauces—even to already sweet things like fruit juice!
People who consume a lot of sugar have an increased for more than just weight gain. They are more at risk for heart disease and diabetes, type 2, also (10, 11, 12).
5. Cut Out Refined Carbs
While most people understand that whole grains are better for them than processed grains, they may not be sure why.
Processed foods undergo a stripping of their outer husk to access the grain kernel inside. This kernel is then further refined and bleached into the flours that make white pasta and bread. The problem with this is that a lot of nutritional value is lost during this process.
The easier access to the “sugar-containing” part of a grain that has undergone processing is that it spikes blood sugar. This, in turn, causes insulin levels to rise and fall dramatically and can lead to diabetes over time. Refined and processed foods are also closely tied to the most dangerous form of weight gain—obesity (13, 14, 15).
To avoid the pitfalls of the simple carbs, simply eliminate any refined and processed carbs. Instead, choose whole grains. Better yet, replace them with nutrient-rich vegetables.
Not only will this help you with weight loss, but you’ll avoid the blood sugar fluctuations that bring on cravings.
6. Drink Coffee (Preferably Black)
While coffee is not generally regarded as a “health food” drink, it actually has a ton of health benefits associated with it! Including it as part of a healthy diet is both healthy and recommended.
Coffee beans contain loads of antioxidants. Known to fight age-causing free radicals in the body, antioxidants are found in many colorful superfoods like sweet potatoes, kale, and berries. Consuming them in coffee form is also perfectly acceptable!
On its own, the caffeine content in coffee is known to increase the body’s ability to burn fat by 10-29%. What’s more, the caffeine in coffee can increase metabolism too, upwards of 3-11% (16, 17, 18).
So what’s not to love?
So why does coffee get a bad rep? The problem with coffee mostly lies in what we add to it. Sugar, sweetened creamers, and artificial sweeteners are the culprits that stall weight loss.
So be sure to take your coffee black. If you must, try using unsweetened almond milk or high fat cream instead of sweet additives.
7. Drink Green Tea
While you’re already making adjustments to your morning beverages, why not try adding a new one to the rotation? Green tea makes a great choice!
Long associated with weight loss, green tea has caffeine and antioxidants in similar amounts to coffee (19, 20).
These two ingredients have been studied extensively because the combination of the two seems to be particularly effective at enhancing weight loss and fat burning (20, 21).
The good news is you don’t even need to drink a lot of green tea to lose weight. Research shows just a few cups a day is sufficient in seeing benefits, 2.5 cups to be exact.
8. Try Intermittent Fasting
Intermittent fasting can be an effective tool to burn fat and lose weight quickly.
It’s an eating pattern that incorporates a short-term fast in the daily schedule.
Fasting enables a faster weight loss since it helps people eat fewer calories. By having a window of time dedicated to a fast in a day, it often cuts the overall calorie consumption. All without counting a single calorie.
In one six-month study, intermittent fasting contributed to a weight loss of up to 8% (22).
Intermittent fasting is very easy to implement into your diet.
Take 16:8 fasting method for an example. You fast for 16 hours a day from 8 pm to noon the next day, skipping your meals in the morning.
It’s an eating schedule that adjusts to any dietary choices and weight loss meal plan.
9. Try a Ketogenic Diet
Eating low-carb is definitely the way to go when it comes to losing weight fast. If you are willing, why not take it a step further and try the ketogenic diet?
Following a low-carbohydrate keto diet can help bump your weight loss even further.
A keto diet is a diet that induces a metabolic change in your body by keeping your carbs to less than 50 grams per day.
In keeping a macro range of 70% fat, 25% protein, and 5% carbs, your body begins to exclusively burn fat as a means of energy generation.
When this happens, you are said to be in ketosis. This is the metabolic change that occurs while eating keto.
Tons of studies exist touting the health benefits of keto diets.
It’s one of the most effective ways of eating to lose weight fast and improve your health. But the diet does require a degree of discipline that some people aren’t ready to commit to.
Depending on your weight loss goals, it may be something to look into. That’s even if you only commit to following it for a short time to jump-start your weight loss journey.
If you’re ready to give keto a try, this 7-day keto diet menu will get you started.
10. Use Smaller Plates
A reduction in energy intake is one major factor in weight loss.
One trick that makes this reduction effortless is changing the size of your plate.
Switching from a large to a smaller plate can significantly reduce the volume of foods you eat at each meal.
The brain is an easy thing to trick sometimes. By viewing a plate as “full”, it’ll register as ‘satisfying’. And surprisingly, this can be accomplished whether you use a dinner or salad plate.
This instant trick to reduce calories is also proven by science.
One study shows people who use the smaller plate strategy lost 5% more weight than those who didn’t (23).
Though it may seem simple, using smaller plates when serving meals is a great way to control calories.
11. Keep Track Your Calories
Calories are the measure of energy from foods.
And weight loss and weight gain are simply the results of how much energy your body takes in and expands.
When you take in more calories than you burn, you gain weight. On the contrary, you lose weight when more calories go out than you consume. This is why keeping track of your calories can make losing weight a lot easier and effortless.
Thankfully, there are many calorie counter apps available for free.
They help you track calories with less effort and in a less time-consuming way. And if you’re not sure how many calories you need to eat per day to lose weight, use our weight loss calculator here.
12. Keep Healthy Snacks On Hand
Most people think in order to lose weight, they have to give up snacks.
But that’s not true!
As long as you snack on healthy foods, it is completely acceptable. In fact, it’s even encouraged.
Snacking on something healthy can keep you full and prevent overeating at mealtimes.
To proof your snacks for weight loss, the key is to plan for it.
Preparation is key to sticking to your weight loss goals.
This can come in the form of meal AND snack planning. Before going grocery shopping, estimate the amount of snacking you do per week.
Then per day divvy out your snacks before you get hungry to eat them! Making decisions when you are not hungry and craving certain foods will increase the likelihood that you’ll stick to your weight loss plan.
Good snack choices for weight loss include eggs, nuts, full-fat yogurt, and veggies dips in hummus.
Just plan ahead with your snacking and make sure to budget them into calorie intake for the day.
13. Take Probiotics
Probiotic use may help with weight loss. Probiotics are live cultures of healthy bacteria that have been proven to aid your gut’s microbiome—or ecosystem of bacteria needed for healthy digestion. Although some food items—like yogurt—do contain probiotics, you can also take them in the form of supplements.
There is a certain form of probiotics that may do more than help you lose weight—a strain called Lactobacillus is associated with an ability to actually reduced the overall fat mass in the body (24, 25).
And losing fat means losing weight!
Not all probiotics are created equal, however. Be sure before buying any probiotics for weight loss purposes you do your due diligence as to what they are best suited for.
For example, L. acidophilus is a species that has been associated with weight gain (26).
Probiotic supplements are available at many local grocers and health stores. You can also shop online here.
14. Do Aerobic Cardio-Exercise
While diet seems to be more important than exercise when it comes to losing weight, exercise is the magic eraser for many health problems.
Aerobic exercise, in particular, can boost your mood, strengthen your heart, and put you on the path to reduce many diseases associated with sedation, like diabetes and obesity.
When it comes to losing belly fat specifically, cardiovascular exercise seems to be particularly effective (27, 28).
Plus, any chance you have to exercise is one less chance to eat!
15. Lift Weights
As referenced above, some diets are associated with muscle loss due to the caloric restriction following them entails.
Physical activity, in general, may help to mitigate some of this muscle mass loss, especially in the form of weight lifting. Weight lifting preserves your precious metabolism-inclined muscles from being targeted by the body as a source of fuel.
Making sure you are taking in as much protein as you can help to ward off some of dieting’s “starvation mode” responsible for muscle wasting too (29, 30).
One effective form of weight lifting is resistance training. This can be done with stretchy bands, or simply by using your own body weight as resistance.
16. Eat More Fiber
The more fiber you fit into your diet, the more full you will feel, and the more weight you can lose per day. Fiber creates bulk in the gut.
This helps both to keep digestion moving, as well as keeping you satisfied with the healthy food choices you are now making (31, 32).
When it comes to losing weight, every little tip and trick adds to your success, and eating more fiber is one of the handy tricks!
17. Eat More Vegetables and Fruits
One great source of fiber is one you get from fruits and veggies!
Foods that are high in water and fiber both make them extremely filling.
For people trying to lose weight, they make the perfect snack!
Studies indicate just how weight loss friendly fruits and veggies are. Their findings show those who consume fruits the most tend to weigh less than those that don’t (33).
Plus, they each contain tons of vitamins and minerals, which are key in any healthy weight loss.
Some of the best weight loss fruits are blueberries, strawberries, apples, bananas, tomatoes, and avocados.
For veggies, stick to low-carbohydrate veggies. The best ones include broccoli, cucumbers, cauliflower, bean sprouts, etc.
18. Get Good Sleep (7-8 Hours Per Night)
Sleep deprivation is an important thing to avoid when pursuing your weight loss goals.
In fact, inadequate sleep is a huge risk factor when it comes to developing obesity—a 55% risk increase for adults, and an 89% risk increase for kids (34)!
Therefore, maintaining consistent and responsible sleep habits along with your physical activity and good dietary habits is just as important for weight loss.
Aim 7-8 hours of sleep every night.
19. Avoid Dieting — Instead, Eat Healthy
Being on a diet conjures up feelings of deprivation. And nobody can realistically maintain that kind of mentality (with any sort of happiness) for the long term.
What’s more, people who follow one diet and then the next actually show a net weight gain!
Studies back up this phenomenon—the more one diets, the more likely it is that they will gain weight at some point in the future (35).
What’s undoubtedly more helpful is adopting an attitude of health.
By focusing on all the things a new, fitter, and healthier you will be capable, you enter a new phase of abundance and not scarcity.
By not focusing so much on weight and diet, but rather on adding healthy habits, the weight will naturally come off as a result.
Focus on eating whole-foods, lean protein, and healthy fats. If you learn to eat clean, you’ll never have to diet ever again.
20. Chew More, Eat Slower
Imagine if you chewed all the food you consumed per day twice as slowly. Chances are, you would eat far fewer calories and be further along in your weight loss goals.
Several studies devoted to this theory have proved that chewing more slowly does indeed prevent overeating, as well as increase the level of circulating hormones that tell you you’re full (36, 37).
Chewing your food thoroughly seems to play an important role in weight loss too. Those that chewed their food more carefully during meal times were shown to take in fewer calories overall (38).
Mindful eating, in general, helps you to be present for your calorie intake. And the more present you can stay with your eating, the less likely you are to overeat or continue eating past the point of satiety.
21. Start Your Day With ACV
ACV, short for Apple cider vinegar is good for far more than its use in the kitchen. It’s an effective weight loss aid with proven health benefits.
This is because ACV is known to increase satiety.
According to several short-term studies, taking ACV daily can lead to eating less, losing weight, and burning belly fat. (39, 40).
Studies on its long-term weight loss effects are still yet to come. Nevertheless, the array of its health benefits are still undefinable.
To make an ACV weight loss drink, mix in a tablespoon of apple cider vinegar into a glass of water.
It’s a low-calorie drink to start your day off to keep your hunger at bay and bring the feeling of fullness.
How Fast Will You Lose Weight?
How fast you lose your weight depends on many factors. Generally speaking, if you are new to weight loss plans, you will likely lose weight faster than someone who has been dieting for some time.
Also, if you have more to lose, weight loss comes a little easier too.
While fast weight loss can happen and is well within the reach for many, healthier weight loss may take time. With that said, 5-10 pound weight loss in a week or two may be well within a reasonable range.
One major undertaking like cutting out carbs tends to have the largest impact. In addition to that, implementing many healthy habits listed here may help accelerate weight loss.
While setting the right expectation is important, remember no two people will lose weight the same way, or at the same rate. In other words, try not to compare your results with others’.
As you approach weight loss, know that if you stick to the plan, your body weight will indeed go down. Along with it, your metabolic profile will trend healthier, and you will be well on your way to the body of your dreams.
The Final Word
Yo-yo dieting is a pattern no dieter ever wants to follow. Yet its existence speaks to the fact that most diets fail.
When it comes to reducing body weight permanently, therefore, it’s essential to find a diet that eventually becomes a lifestyle. Those that successfully achieve weight loss and keep it off by changing their food habits and their physical activity per week reap the most health benefits in the long term.
Yes, it can be hard to lose weight, but it’s not impossible.
And losing weight fast can be one of the best ways to jumpstart one of the most important things you can do when it comes to advocating for your own health!