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Home Fasting How to Lose Weight Fast: 8 Things to Do Now 

How to Lose Weight Fast: 8 Things to Do Now 

how to lose weight fast

Losing weight can be an up-and-down journey, but there are ways to make it sustainable. You can burn fat quickly without following rapid weight loss methods. We explain how to lose weight fast and provide 8 ways you can reach your fitness goals safely.

There are many weight loss strategies, supplements, and diets that claim to boost your results quickly.

Losing a few pounds fast might seem great, but these claims can be very dangerous for your health. Strict meal replacements and unnatural ingredients won’t do the body any good. To avoid becoming weak, it’s better to find healthy weight management tools.

Some of these tools might be at-home workouts and balanced meal plans. It’s all down to creating the best routine that suits your goals, and we’re here to help with that.

Keep reading to discover 8 safe ways to lose weight quickly.

How to Lose Weight Fast? 8 Tips to Try Today

A rapid weight loss diet isn’t the right way to reduce body fat. These diets usually restrict important nutrients that are key to burning stubborn fat. Reaching your goals will take time, so create a balanced eating and workout routine that motivates you every day. 

Here are 8 ways to lose weight safely and quickly:

#1 Incorporate healthy fats

Yes, believe it or not, there are fats that are good for your health. Foods containing unsaturated fats will fuel your body with important amino acids. These acids are known to boost muscle metabolism, meaning you’ll burn extra calories just to keep the muscles functioning properly. 

Healthy fats can also suppress your appetite and prevent binge eating. This is because they take longer to digest in the stomach, which keeps you full after meals. You should try to eat these fats in breakfast, lunch, and dinner to maintain the lack of junk food cravings. 

Some good fat-based foods include avocados, avocado oil, whole eggs, dark chocolate, nuts, salmon, olives, and chia seeds. It should be easy to snack on some of these throughout the day. For example, mix some mashed avocado and egg to make a spread for your low-calorie bagels.

healthy fats


#2 Consume more fiber-rich foods 

Fiber is another nutrient that can help you naturally lose weight faster.

Your digestive system cannot break down this type of carbohydrate, meaning fiber stays in the stomach for longer. People often call fiber the best “appetite suppressant” when it comes to losing weight. 

The best foods to eat comprise black beans, broccoli, raspberries, spinach, avocados, pears, and carrots. You need at least 25–30 grams of fiber a day to reach your weight loss goals. Going below this recommendation could result in constipation and blood sugar fluctuations.

#3 Cut simple carbs and sugar

Eating too many carbohydrates may contribute to weight gain. This is because they’re high in calories and increase glycogen stores in your body. 

You should remove carb-rich foods containing empty calories and opt for nutrient-dense meals. The same goes for sugar, often found in desserts, savory treats, bread, diet soda, and takeaway food.

If you want to drop pounds quickly, eat no more than 50 grams of carbs per day and focus more on counting macros. You can also try following the keto diet for the best results. To maintain steady weight loss, consume more protein, fiber, omega-3 fatty acids, vitamin C, and potassium.

#4 Start working out at home 

Cardio-based exercise and strength training are the best ways to obtain sustainable weight loss. 

You need to get your body moving throughout the day. This may include running for a few miles or walking regularly to feel healthy. Of course, it might feel challenging to get up and do these things sometimes, but getting the heart racing will burn more calories.

Building up your strength also means you won’t lose muscle mass while in a calorie deficit. For example, you could perform weight-lifting exercises to grow your muscle and lose fat at the same time.

Start working out at home

#5 Try intermittent fasting 

People may start intermittent fasting when their weight loss progress slows down. During a fasting period, you need to refrain from eating food, which encourages the body to use fat stores for energy. Naturally, this new meal schedule will help you lose weight in just a few weeks. 

Beginners can try the 12-hour fast to understand the rules. You need to fast for 12 hours and eat normal meals for the remainder of the day. This is great for people who have a busy schedule and can’t time their meals around each fasting window.

#6 Drink 9 cups of water daily

Adequate water intake is very important for reducing body weight. Since water fills up the stomach like a natural appetite suppressant, you won’t feel the need to binge eat. The fewer calories you consume from unhealthy snacks, the more likely you’ll lose stubborn belly fat.

Drinking lots of water can also increase the calorie-burning process. One study found that people who consumed 2 cups of water burned 2–3% more calories after that. This shows that your body needs this beverage to burn fat and function properly. 

Not getting enough hydration could lead to headaches, serious constipation, muscle weakness, strong-smelling urine, and chronic fatigue. These symptoms will only slow down any weight loss progress and damage your long-term health.

#7 Eat more whole foods

Consuming whole foods can promote weight loss on a balanced diet.

Whole foods contain essential nutrients that fuel your body. These comprise lean protein, antioxidants, fiber, and vitamins. For example, 100 grams of chicken holds 22.5 grams of protein, making this whole food extremely healthy for your weight loss diet. 

The high number of nutrients aims to satisfy your hunger cravings. They will slow down digestion and promote satiety after calorie-dense meals. Since these foods hold protein, you can build lean muscle due to the faster recovery time.

You can also eat leafy green vegetables, avocados, Greek yogurt, tuna, brown rice, salmon, legumes, oats, and whole eggs. These healthy foods are there to help reduce your body weight instead of adding to it.

#8 Plan your meals

Not knowing what to eat on a low-calorie diet can be frustrating.

This may lead to bad food choices that encourage more weight and even poor sleep. You should always plan out the meals beforehand, as this will help you track your daily food intake.

For example, you could plan to make protein-based smoothies in the morning to fill you up and then fiber-based meals in the evening for easy digestion. Get your own food journal and log everything you eat throughout each day.

Plan your meals

What Is the Best Diet to Lose Weight? 

The ketogenic diet is one of the most popular and effective diets in the world. Eating low-carb foods can push you into ketosis – a metabolic state that burns fat for energy. You can lose around 10% of your body weight after 2 months on this low-carb diet.

On the keto diet, aim to eat more low-carb, high-fat foods. This ensures you stay in ketosis while your body is burning stubborn fat. Always check the food labels of each product you’re buying in the grocery store, as some contain hidden carbs that could contribute to excess weight.

You might experience keto flu symptoms, but that’s perfectly normal. The body is adjusting to using fat stores for energy instead of glucose from carbs. Some of the symptoms might be bad breath, headaches, fatigue, constipation, brain fog, and difficulty sleeping.

What to Eat to Lose Weight?

A healthy diet is key to losing weight safely and quickly. You need to eat nutritious foods that improve your metabolism and support the fat-burning process. The best type of nutrients to consume include protein, dietary fiber, fatty acids, magnesium, and iron.

Some people believe that following very low-calorie diets can boost weight loss. However, these FAD diets in today’s industry are dangerous for your health. Eating too few calories throughout the day will slow your metabolic rate, which stops burning enough calories. 

So, instead of focusing on calories, focus more on what nutrients your body needs. This might be eggs to boost muscle recovery, cabbage to promote satiety, or avocados to boost your energy levels. All of these foods hold important minerals that support your weight loss journey.

Simply keep note of what you consume throughout the day. You might also seek assistance with meal preparation from someone with clinical nutrition expertise. It may be worthwhile to consider calorie-burning workouts and mindful eating exercises that help you to eat nutritious meals.

Does Fasting Help You Lose Weight Fast?

Yes, fasting can help you drop fat and water weight quickly. Since you’re technically not eating food for a certain amount of time, the body burns fat stores to boost energy levels. However, you should never skip eating windows or avoid food completely during fasting.

Intermittent fasting has many health benefits that contribute to quicker weight loss. This method can lower blood pressure levels, give you a good night’s sleep, and improve concentration. Once you start to feel healthier naturally, you’ll be more likely to perform regular physical activity. 

People can lose weight quickly when following a clean fast. They can’t drink or eat very low-calorie foods during the fasting window. Plain water is highly advised, while unsweetened tea and black coffee are small recommendations for those with flavorsome cravings.

Remember that your body needs to adjust to certain fasting windows. You can’t lose weight overnight or avoid food completely when striving for your ideal body. Fasting is a way to limit liquid calories, encourage better exercise habits, and push you into a state of ketosis

A Word From a Nutritionist

Rapid weight loss is never a good idea and should be avoided at all costs. 

Even though you might feel eager to see results, the body needs time to adjust to eating habits and exercise routines. Reaching your goals will take time, so don’t feel pressured to try extreme, popular diets in today’s wellness industry.

If you want to see sustainable results, track how many calories you eat in one day and consider lifting weights to boost your metabolism. Building muscle is one thing people forget to do while losing weight.

To get more physical activity, go for a motivating run in the morning or a 10-minute walk during lunch breaks. The more your body moves, the more likely you burn stubborn calories. Low-carb diets will support this process, but staying physically and mentally fit is very important.


Losing weight quickly but safely means following a low-carb diet and counting how much protein, fiber, and fat you have. You should also eat slowly to extend the feeling of “fullness” after meals. Weight loss is about being patient and consistent with your new dietary routine.

Just make sure to get plenty of exercise if you want to lose weight. Burning more calories throughout the day is key to strengthening your metabolism. You can attempt a long-distance run or do simple bodyweight workouts to get your heart and muscles pumping.

Written by
Edibel Quintero, MD

Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel's goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.

how to lose weight fast

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