How To Lose Weight Fast: Top 7 Simple Steps

So, you’re interested in how to lose weight fast? You’re not alone. Many people want to drop a few pounds quickly, and there are plenty of ways to do it. But which ones actually work? You can go on a crash diet, follow an extreme workout plan or take weight loss supplements; but often these methods aren’t the safest or most effective.

Many people have a hard time losing weight because they don’t understand how to do it the right way. Crash diets and extreme workout plans can get quick results, but they can be really hard to stick to. The best way to lose weight is by following a healthy diet and exercising regularly. It may take a little longer, but it’s the safest and most sustainable way to lose weight and improve your personal fitness. Read on for some tips to show you how to lose weight quickly without taking any unnecessary risks.

For guidance on how to get started losing weight quickly and in a healthy way, check out our online coaching.

1- Eat In A Calorie Deficit

eat in a calorie deficit to lose weight fast

If you want to lose weight, you need to be in a calorie deficit. This means that you are eating fewer calories than you are burning. When you are in a calorie deficit, your body will start to burn stored fat for energy. This is the safest and most sustainable way to lose weight.

How to eat in a calorie deficit:

Make sure that you track the number of calories you are eating every day. One pound of fat is equal to 3,500 calories. If you eat 500 fewer calories per day than what your body expends, then it will take one week for you to lose one pound.  For guidance on how to know how many calories you should eat to lose fat, check out our calorie calculator.

If you are trying to experience rapid weight loss, then have meals, below maintenance calories, throughout the day so that your body stays in a calorie deficit. A great way to achieve this is by having three large meals each day. You get to eat to feel full and satisfied. You can also try intermittent fasting or skipping breakfast if you want to create a larger calorie deficit and speed up weight loss.

Tips for eating in a calorie deficit:

Don’t go to bed feeling hungry. Many people who start a weight loss plan do not take into account the calories they consume before going to bed. It can be tempting to eat as soon as you get home from work and then again as soon as dinner is done, but try to resist this temptation and make it a point to stop eating at least two hours before bedtime.

What to eat when trying to lose weight fast

Fill your plate with veggies and lean protein like chicken or fish. A great way to fill up without eating too many calories is by adding snacks like hummus and veggies, nuts, whole grains, cheese, etc. to your plate. Snacks with a lot of protein and fiber will help you feel full for longer.

What not to eat when trying to lose weight fast

Limit your intake of simple carbohydrates and foods with added sugar. Foods like white bread, pasta, most cereals, and anything with refined flour will spike blood glucose levels and eventually cause you to store the excess. Sugar is not only bad for your waistline; it can also lead to problems with your heart health. Try to limit the number of sodas and fruit juices you drink as well. Stick to water and unsweetened tea instead.

Don’t eat “diet” foods. Diet foods are processed in order to reduce their calorie content. While this may be effective for weight loss in the short term, it is not something you can sustain for very long. These foods are not only unhealthy; they also drive cravings and make it harder to resist temptation when you go off of your diet.

2- Drink Plenty Of Water

drink water

Water is essential for good health. Not only does it help to flush toxins out of the body, but it also plays a role in regulating body temperature and ensuring that all of our organs function properly. When you are trying to decrease weight, it is important to drink plenty of water throughout the day to avoid dehydration.

When you are in a calorie deficit, your body will start to use stored water for energy. This can lead to dehydration if you are not drinking enough fluids. Symptoms of dehydration include dizziness, lightheadedness, headache, and fatigue.

Drinking plenty of water will help you to stay hydrated and avoid these symptoms. It will also help you to feel fuller, which can help you to eat fewer calories.

How much water should you drink when trying to lose weight?

There is no specific amount of water that you need to drink every day, but it is generally recommended that you shoot for at least eight 8 ounce glasses. If you are exercising regularly or if it is very hot outside, then you will need to increase the amount of fluids that you are taking in.

What types of water can I drink?

When drinking water, make sure that it comes from a BPA-free bottle (or another type of container) as opposed to a disposable plastic bottle as these contain hormone disruptors which can lead to weight gain and other health problems. In addition, avoid tap water as many cities use chlorine as a disinfectant. This can lead to harmful bacteria building up in your water supply.

3- Avoid Processed Foods And Sugary Drinks

avoid processed foods and sugary drinks

Processed foods and sugary drinks are two of the biggest culprits when it comes to weight gain. Not only are they high in calories, but they also tend to be low in nutrients. When you are trying to get to a healthy weight, practice healthy eating. It is important to avoid these types of foods and drinks as much as possible.

The Dangers of Processed Foods

Processed foods have been treated with chemicals and additives in order to extend their shelf life. While this is great for manufacturers, it has a negative effect on the body. These chemical treatments can alter your hormone levels and increase the likelihood of obesity.

In addition to being hormone disruptors, processed foods are often high in sodium which can lead to water retention and bloating, as well as added sugars that do not enhance the flavor of food but instead only add empty calories. This is why processed food should be limited or avoided when trying to lose fat fast.

How to Avoid Processed Foods

Processed foods are very tempting because they tend to be low in fat and high in calories. However, these calorie-dense processed foods can lead to weight gain which will make it harder for you to lose weight.

If you find yourself craving processed food, try snacking on fresh fruit instead. You can also replace processed snacks with homemade versions that are much healthier. For example, try making your own trail mix using nuts, seeds, and dried fruit instead of buying the pre-packaged versions that often contain unhealthy additives.

The Dangers of Sugary Drinks

Not only are sugary drinks unhealthy, but they also provide a lot of unnecessary sugar and calories without any nutritional value. Many people do not realize that one can of soda per day is enough to negate all of the progress that you have achieved.

What types of drinks are healthy?

When trying to lose fat, it is important to steer clear of sugary beverages like soda and fruit juice. Instead, drink plenty of water throughout the day as mentioned above (eight glasses or more) along with unsweetened tea. Unsweetened iced teas are also a great choice as they tend to be very low in calories while providing nutrients like vitamin c and antioxidants which help fight aging on a cellular level. It is also important to drink green tea because it contains antioxidants called EGCG’s that increase metabolism and promote fat burning, helping you drop pounds faster than normal.

How to Avoid Sugary Drinks

Sugary drinks are perhaps the biggest culprit when it comes to weight gain. Not only are they high in calories, but they also contain a lot of sugar which can lead to insulin resistance and type 2 diabetes. Avoid these types of drinks as much as possible if you are trying to lose fat fast.

Some sugary drinks are worse than others. Soda, fruit juices, and energy drinks are some of the worst culprits when it comes to sugar, calories, and added chemicals that can lead to weight gain. Try sticking with healthier alternatives like unsweetened tea or coffee instead of these harmful beverages which often pack more of a punch in the form of caffeine that can lead to jittery feelings or heart palpitations.

4- Include Protein And Fiber In Every Meal

protein to lose weight fast

Including protein and fiber in every meal is important when trying to lose weight because they both help to keep you feeling full and satisfied throughout the day. This means that you are less likely to snack on unhealthy foods between meals, which can sabotage your weight loss goals.

Protein is essential for building and maintaining muscle mass, while fiber helps to regulate digestion and can help to reduce cravings. Both of these nutrients are important when trying to lose weight because they help to keep you feeling full and satisfied after eating, helping you to stick to your diet plan.

How to Include Protein and Fiber In Every Meal

There are many ways to include protein and fiber in every meal. One easy way is to make sure that at least one of your meals includes a protein source like meat or beans and that another contains a fiber-rich carbohydrate source such as brown rice. Here are some easy and delicious ways to ensure that you can get both protein and fiber in every single meal:

*Make sure that at least one breakfast contains protein and fiber, such as oatmeal with nuts and fruit or eggs with whole-grain toast

*Add beans to your salads. You can also make healthy burritos using canned refried beans combined with non-fat cheese, salsa, and vegetables for a low-calorie but filling meal

*Snack on nuts to curb hunger pangs instead of unhealthy snacks like chips that are high in calories and carbohydrates

*Make chicken with vegetables instead of pasta to reduce carbs and increase protein for a healthy meal

*Add lentils to your chili or other soups for extra fiber in every bite.

5- Exercise Regularly

exercise to lose weight

When trying to lose weight, it is important to exercise regularly. Physical activity helps to burn calories and fat, and can also help to reduce stress levels which can lead to weight gain. Exercising regularly is one of the best ways to achieve your weight loss goals, and it doesn’t have to be complicated or time-consuming.

There are many different types of exercises that you can do in order to lose fat. Some of the best exercises for weight loss include cardio exercises like running, biking, or swimming, as well as strength training which can help boost metabolism and burn fat. It is important to find an exercise routine that you enjoy so that you are more likely to stick with it over the long term.

How much exercise is needed to lose weight?

If you are really trying to lose fat fast, it is recommended that you do low-impact exercise for at least 30 minutes per day, five days a week. This can be broken up into shorter workouts if need be. Moderate intensity cardio workouts are the best when it comes to losing weight because they help burn fat and increase your metabolism temporarily. Strength training is also necessary as it can help to build muscle which helps to burn more calories, even when you are not exercising.

Cardio exercises for weight loss

Cardio exercises are some of the best for burning fat and calories, which is why they should always be a part of your weight loss plan. Some great cardio exercises for weight loss include:





Short intense intervals can also help to speed up your metabolism which is great for weight loss. One of the best ways to lose fat fast is through HIIT or high-intensity interval training. This involves increasing your heart rate with intense exercise, followed by a brief recovery period then repeating this cycle several times throughout the workout. This can be done with any cardio exercise and only takes about 20 minutes to complete. Try doing HIIT workouts two to three times per week and you will start seeing results.

Strength training for weight loss

Strength training is one of the best ways to increase muscle mass, which in turn helps to burn more calories. For example, someone who has 130 pounds of lean weight burns around 250 calories per hour doing strength training exercises like squats and bench presses, while a person with only 110 pounds of lean weight only burns 140 calories in that same amount of time. Muscle mass also increases your metabolic rate, which means that you will be burning more calories every day even when you are not exercising.

Some great strength training exercises for weight loss include:

*Bench press

*Bent over row


*Dumbbell lunges

You can do these strength training exercises using a barbell or dumbbells at home, or even using your body weight. For best results, aim to do strength training exercises three or more days a week with at least 24 hours of rest in between each workout. Try doing this for about 30 minutes, three times a week if you are just starting out, and increase work performed as you get progress. 

Tips for sticking with an exercise routine

It is always better to exercise regularly than not at all, but if you are having trouble sticking with an exercise routine this might be why. If you find yourself struggling to maintain your motivation for exercising on a regular basis try some of these suggestions:

*Exercise with friends or family to help keep you accountable and motivated

*Create a workout schedule and post it somewhere that you will see it often, such as the refrigerator or on your bedroom wall

*Work out first thing in the morning before other obligations get in the way

*Keep a journal of all of the exercises that you complete during the week to track your progress

6- Get Enough Sleep

sleep is as important as diet

Sleep is just as important as diet and exercise when it comes to losing weight. In fact, research has shown that people who get eight hours of sleep per night lose more weight and body fat than those who do not. This is likely because sleep helps to regulate our hormones, including leptin and ghrelin, which play a role in hunger and metabolism. When we are sleep-deprived, our leptin levels drop which can cause us to feel hungrier and make it more difficult to lose fat. Ghrelin levels also increase when we are sleep-deprived, which stimulates appetite.

Getting enough sleep is crucial for overall health and well-being, not just weight loss. It is recommended that adults get at least seven to eight hours of sleep per night. This can be very difficult to do if you have a baby or young children, though; and the American Academy of Pediatrics recently released a statement saying that children and adolescents should be getting at least nine hours of sleep each night.

Some ways to get more sleep include:

*Limit screen time before bed

*Monitor caffeine intake

*Create a relaxing bedtime routine such as reading, listening to relaxing music, taking a warm bath, or meditation

7- Control Stress

control stress

Stress can have a major impact on our health and weight, which is why it is important to find ways to control it. When we are stressed, our cortisol levels increase which can lead to weight gain, especially in the abdominal area. Cortisol is a hormone that is released in response to stress and it causes the body to store more fat. It also increases our appetite and causes us to crave unhealthy foods.

Ways to control stress:



*Deep breathing exercises

*Spending time outdoors in nature

*Listening to calming music

*Talking with a friend or therapist

Final Takeaways

So, if you are looking to lose weight fast, focus on eating in a calorie deficit, eating whole foods that are high in protein and fiber instead of processed refined foods, getting eight hours of sleep at night, avoiding excess stress, and exercising regularly. Drink plenty of water throughout the day to avoid dehydration. And finally, don’t forget about the importance of controlling stress levels – this can be crucial for weight loss success. You can start implementing these strategies today and see results in no time!


Q: What is the order of importance for these strategies?

A: Diet, exercise, sleep, stress management/controlling.

Q: How many calories should we eat in a day to lose weight?

A: It depends on your height and gender – but .25-1% of your total body weight per week is a healthy, sustainable drop in weight. More than that is not good for your body and will lead to muscle loss as well as water loss (mirroring some of the effects of dehydration) which will cause you to feel tired. Eating too little can also trigger postural tachycardia syndrome (PoTS), which causes dizziness when standing up quickly or getting out of bed. This makes it very difficult to exercise.

Q: What should we eat in a calorie deficit?

A: Foods that are high in protein and fiber, as well as whole foods, not processed refined foods. This can be achieved by eating lean proteins such as chicken and fish. Avoid white bread, pasta, and snacks – aim for complex carbs instead! And finally, don’t forget your veggies – they have a lot of nutrients but aren’t too calorie-heavy if eaten in moderation.

Q: Is the process different if I want to know:

How to lose face fat?

How to get rid of a double chin?

How to lose arm fat?

How to get rid of back fat?

How to get rid of man boobs?

How to lose side boob fat?

A: No, losing fat is all the same.  There is no such thing as spot reduction and fat comes off randomly.  However, it is possible to develop muscle in areas needing toning so it’s visible once the fat is lost.

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