16 Tips How To Lose Weight Fast

Want to slim down fast for that beach vacation or high school reunion? While there are many 
 
things you can do to shed pounds, losing weight too quickly, like any sudden change to your 

body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight 

loss, these methods can cause you to lose muscle and may also injure your heart and other 

organs fairly quickly. The best solution? Don’t go for an overnight miracle. Instead, follow 

these steps to lose fat rapidly, healthily, and sustainably.



1. Determine your daily calorie intake . Losing weight is simply a matter of expending more 

calories than you take in, through exercise and your daily activities. To win the battle, it 

helps to know how many calories you are consuming in a day.

* Write down all the things you eat on a typical day. Carry a small notebook with you and 

write down every snack, every drink, and the contents of every meal. There are also great 

 websites that you can use to keep track of calories, get recipes, and help achieve your goal. 

Don’t forget to include the pats of butter or the spoonful of sugar in your coffee. It’s best to 

do this for at least a couple weekdays and a weekend; it’s even better if you can go a full 

week. There are also calorie tracking websites that can help you to do this, for example the 

US government website, My Pyramid Tracker.

* Do an itemized calorie count. When possible, write down the number of calories in each 

thing you eat as you eat it. Keep in mind that the recommended serving size is often 

considerably smaller than the serving you actually eat. Look up the calorie count on the 

internet for foods that don’t have calories listed on the container or for fast food meals. You 

don’t have to be 100% accurate, but you do want a good estimate of the number of calories 

you’re taking in. There is an idea that multiplying your own weight by ten will produce 

a rough estimate of the number of calories you need to eat per day to maintain your weight. 

This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of 

calories you should be eating. Use a scientific or health website to determine the number of 

calories you should eat a day or consult your doctor. Everyone has different metabolisms and 

there is no blanket rule that covers everyone’s recommended calorie intake. Reducing 500 

calories per day from the calories you eat to maintain your weight can help you lose a pound 

of fat per week.

2. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot 

easier than you might think. For example, that daily tall latte in the morning may pack 500 

calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing 

that rich beverage with black coffee can help you lose a pound a week. Other easy cuts 

include salad dressing (salad dressing is the number one source of fat in the average 

American woman’s diet) soda pop, candy, and butter. Look at the nutritional information for 

the foods you eat, pay special attention to your intake of saturated fats and empty calories 

(high-sugar foods). You don’t need to cut these things out entirely, but if you reduce your 

intake of high-fat, high-calorie foods you’ll lose weight faster.

3. Seek out alternatives to the unhealthy foods you’ve identified. You can simply reduce the 

amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute 

healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. 

Low-fat and low-calorie options are also available for most foods, and many of these are 

natural, (although some are made with strange chemicals), and tasty. Start trying to eat 

healthy in most meals:

* Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, 

sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to 

your health), so aim to replace some or all of the beef or pork in your diet with these foods.

* Replace high-calorie side dishes with healthier alternatives. Many people get a ton of 

calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can 

eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made 

salads are practically effortless, and when accompanied by a reduced-calorie dressing or no 

dressing at all, they’re weight-loss gold.

 * Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be 

replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. 

However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since 

neither have carbs. But don’t fall into the trap of skipping breakfast. Eating a healthy 

breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before 

lunch.

4. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create 

a menu for the week. Make sure that your meal plan reduces your total calorie intake: you’re 

not going to lose weight if you consume the same amount of calories by eating different foods. 

Make a list of what you’ll need for these meals, and — except for a few snacks, of course — 

don’t stray from your list when you get to the market. Planning your meals helps ensure you 

get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. 

Remember, it’s easier to stick to your shopping list if you shop when you aren’t hungry.

5. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting 

isn’t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a 

small bowl and then put the bag away. That way you won’t mindlessly eat a larger portion than 

you had intended. Even if you only make minimal changes to your diet choices, reducing 

portion size will inevitably reduce caloric intake. A great way to watch portion sizes while 

snacking is to buy one serving 100 calorie packages – and they come in many favorite snack 

food items!

6. Graze on healthy snacks. Just because you’re getting healthy doesn’t mean you can’t

snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown 

to aid weight loss, (compared to eating three large meals a day), by keeping metabolism 

steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, 

rice 

cakes, fruits, baby carrots, cherry tomatoes, and so on). Vegetables are generally very low in 

calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like 

potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a 

good snack. Fruit contains more soluble fiber than vegetables, which slows your body’s 

absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and 

keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need 

that fiber, and juices often have more calories than the equivalent serving of fruit — as many 

calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, 

and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink 

plenty of water.

7. Get more fiber. There are many myths about fiber, but there is science to back up its 

helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your 

digestive system work more efficiently and helping to keep you regular. Thus, just eating 

enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in 

the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even 

directly help in weight loss.

8. Drink plenty of water. Adequate water is essential for health, and a great many people 

simply don’t get enough. What’s more, if you’re chronically dehydrated, your body will retain 

water in unflattering places, so if you make sure to get plenty of fluids you can start visibly 

trimming down in as little as a day. Remember, the more you exercise, the more water you’ll 

need. See the related wikiHow for more details on how much water you should be getting.

9. Exercise. Remember, you can lose weight either by decreasing your calorie intake or 

increasing the number of calories you burn. Any health strategy should include both, but if 

you want to lose weight fast, exercise is essential.

10. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, 

brisk walking, cycling, aerobic machines, or classes not only burn calories — they also keep 

your heart healthy. Swimming is also great, especially if you are quite overweight or have 

joint problems, because you can get the same benefits of running — typically burning even 

more calories — with much less stress on your joints. Try to get at least 30-40 minutes of 

aerobic exercise at least three or four days per week.

11. Pump some iron. Resistance training, (weight training), can help both sexes stay lean by 

building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won’t 

help most people lose weight fast because your metabolism drops back to normal fairly 

quickly after stopping the exercise. If you gain muscle, however, your body’s resting 

metabolism, (the amount of calories you burn when you’re just sitting still), increases, 

because muscle requires a lot of calories to maintain. Studies have shown consistent weight 

training to raise the body’s 

metabolism by 15%. This means an average woman might burn 200-300 more calories at rest 

every day! Resistance training is the gift that keeps on giving! Although, keep in mind that 

muscle mass weighs more than fat (don’t be surprised if you gain weight but look slimmer).

12. Rest properly. This means not only taking at least 24-48 hours between strength training 

the same muscles, (and taking 1-2 days off from exercising each week); it also means getting 

enough sleep at night, since sleep deficiency impairs your ability to lose fat.

13. Be realistic. Don’t expect a miracle. Healthy weight loss can be achieved fairly quickly, but 

you’ll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight 

you’re trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of 

muscle will help you lose fat, be trimmer, and look better even though you don’t actually lose 

any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good 

at a different weight. A short person may look really good at about 112 pounds, but a person 

of a taller height would just look unhealthy. Keep yourself at a weight that makes you look 

good, not at a number that sounds good.

14. Make adjustments. A successful weight loss strategy based on reducing calorie intake and 

increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike 

typical diets, this method is sustainable — it is a lifestyle change, not a binge-and-purge 

exercise. Slowly adjust your diet and exercise to include more weight training and calories, as 

much as is comfortable for you. If you do gain any weight back, you want that weight to be 

lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents 

muscle atrophy and can help stave off osteoporosis.

* Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain 

weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 

pounds. This helps you think about it as a long-term goal and not just losing the weight to 

gain it back again.

15. Be confident. You need to believe in yourself! If you want to diet, and you know that it will 

make you feel better, then you need confidence. Otherwise, the temptation to cheat on your 

diet will make it harder, and you will not feel better when you do lose weight. Avoid 

temptations like chocolate, ice cream, and cookies. They may taste good, but there are other 

foods that taste delicious, too, without being unhealthy. You need to always encourage yourself 

to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If 

you fail to achieve your target for the week, find out why is it so. Is it because you have 

missed a jogging session? Or you have been eating junk food for one of the days? After 

evaluating, look ahead to next week and try your best to stick to your plan.

16. Be consistent and disciplined, and have self motivation. To lose weight effectively, you 

need to stick to your weight loss plan religiously so as to see results. When you have the 

thought of giving up, visualize how good you will look when you manage to slim down 

successfully.

Tips :

* Determine your objectives to lose weight. To succeed in doing something, you need to have a 

very compelling objective or reason so that you will not lose track of your goal. Losing weight 

just for vanity’s sake is usually less helpful than losing weight to improve health. Other than 

just exercising, you need to have a healthy diet so that you will have a better body and more 

energy to be positive throughout the day.

* It’s very good to do a blood test before you begin your new diet and exercise regimen. Some 

people may not need to lose a lot of weight, but they may need to lower the blood sugar level 

slightly. You can also check for mineral deficiencies.

* The goal is to lose fat, not just weight in general. If you are doing strength training during 

your weight loss (which you should be), you might actually see an initial gain in weight — 

don’t worry! You have probably lost fat and gained muscle, which is denser than fat and is 

much healthier.

* A better measurement than what a scale reads is body fat percent. If you don’t have access 

to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather 

than your absolute weight. If you can, though, it is good to measure your body fat about once 

per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, 

but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual 

requirements.

* Generally, you want to – with a combination of calorie reduction and increased activity .

reduce and burn a certain number of calories a day, causing a net loss of calories so your body 

is forced to use its own stores of fat. How much aerobic exercise you need to perform depends 

on what you eat, how fast you’d like to lose weight, and how much muscle you gain. A pound 

of fat contains 3500 calories. Men can safely lose around two pounds a week, and women can 

safely lose around one pound a week. Any more than this and you might be losing more 

muscle mass than fat. Thus, with a combination of calorie restriction and aerobic exercise, a 

man should aim to run a 3500-7000 calorie deficit each week, and women should aim for a 

1750-3500 calorie deficit.
 
* With regard to weights, men and women differ on their goals with weight training. Women, 

don’t worry, no amount of weight training will make you as bulky as a man; women just don’t 

have enough testosterone to build large muscles. The female body-builders you see are either 

taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 

sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining 

good form, even to the last repetition of the last set. Get a weight training book or find a 

reputable website that will show you different exercises and the correct form. When lifting 

properly, you will stretch the muscle during the exercise, but you should still stretch properly 

to prevent injury!

* No matter what the magazine article says, spot improving is a myth! When your body burns 

fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches 

will get rid of that gut if they are not backed up by proper aerobic exercise and diet! 

Washboard abs do not come from millions of sit ups; they come from having low levels of body 

fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab 

routine.

* Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and 

corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn 

syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your 

weight loss goals faster.

* Remember your body needs ‘fuel’ just like a car needs ‘fuel’. Your body needs the ‘right’ 

kinds of food to lose weight effectively.

* Don’t taunt yourself by not letting yourself eat the occasional snack that you’re craving. 

Just make sure you burn it off later with exercise.

* Despite popular belief it is not terrible to eat after 6 p.m. A reasonable dinner (with extra 

protein if you’ve had a good weight training session) is going to help deliver nutrients to the 

body to prepare it for the next day. Additionally if you find yourself very hungry before bed, a 

small bowl of high fiber cereal and low fat milk will actually help maintain your metabolism 

while you sleep. The key is to not overeat in the evenings.

* Take a multivitamin. While it is better to always get your nutrients from your food, most 

people miss something in their diet, especially when they’re trying to cut calories. Vitamins 

and minerals play an important role in keeping your body chemistry balanced and your energy 

levels healthy.

* If you find yourself missing some of your favorite foods, don’t worry. There is no harm in 

having your treat once a week. Pick a day each week where you treat yourself to your guilty 

pleasure–remember, everything in moderation. If it’s pizza, try going to a gourmet pizza place 

that will use better ingredients and fresher vegetables. If it’s a Big Mac, try making your own. 

A homemade burger is generally much healthier than the food they serve in fast food 

restaurants. Electric grills that are slanted to allow most of the fat to slide off make nice, lean 

burgers.

* Save some calories for potassium and protein for after you work out, this will help reduce 

soreness. (A banana and an egg does the trick.)
 
 * Do not forget to stretch. Stretching can help increase your strength and flexibility.

* Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. 

You get your daily requirement of sodium from a healthy diet; too much can cause you to 

retain water weight.

* Try not to skip any meals as this only makes your body to retain fats for energy. A good 

weight loss plan is to eat healthily and exercise regularly.

* To continue to lose weight fast[4] – eat a variety of foods. Just like in weight training, the 

body will get used to the same routine and plateau. Mix up the foods you eat to keep your 

metabolism high and prevent a metabolism plateau.

* Also consider taking supplements like the Acai Berry. These are natural berry juices proven 

to speed up the weight-loss process with up to 78%.


Warnings

1- Do not try to starve yourself. In the short run, reducing your calorie intake to unhealthily 

low levels will slow metabolism and actually cause you to lose weight more slowly. Then your 

body cannot process potassium so when you DO eat again, (the alternative to dying,) you will 

gain much more weight than you would if you weren’t starving yourself and overall, you may 

end up gaining more than you lost. In the long run, starving yourself (anorexia or bulimia) 

can kill you.
 
2- When creating a weight lifting routine, do not focus on a single muscle or group, doing so 

will overbuild that muscle while under building others – in other words, if you work your 

biceps, and not your triceps, your arms will begin to curl inward and you will look silly. If you 

work your chest and not your back, you will have a hard time maintaining good posture as 

your pectoral muscles overpower your back muscles and pull your shoulders forward.
 
3- If you have a serious medical condition (such as asthma or diabetes, or allergy to protein 

such as dairy products or you have lactose intolerance) or you are severely obese, consult with 

your doctor as well as a dietitian.
 
4- Do not take any harmful drugs. They are unhealthy and may ultimately make you gain 

weight instead.
 
5-  Carefully consider whether you need dietary supplements. Most people may get the basic 

minerals and nutrients they need to sustain life through eating food. For example, excessive 

multivitamin supplements can make you overdose in some vitamins you need, and you can’t 

store most water-soluble vitamins like vitamin C as any excess will be urinated. Although you 

could be below the recommended daily intake, that doesn’t necessarily mean you are deficient 

in it if it’s a kind that is stored. So you may wish to consult with your doctor or dietitian to 

inquire whether you need supplements and how much you should take. 

6- Losing weight too quickly is dangerous and can have adverse effects on your health. 

Despite the title of this article, getting into shape is best done slowly. If you find yourself 

losing more than a pound or 2 (or more than 500g) each week, you are probably doing 

something wrong.
 
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