How to lose weight quickly

Beachbody Super Trainers Share 13 Tips to Lose Weight Fast

At one point or another, everyone has tried to figure out how to lose weight quickly — whether for an upcoming vacation or for a special event. But everyone has probably also heard — or found out first-hand — how unhealthy most quick weight-loss fixes can be, and how they can actually lead to more weight gain in the long run.

But there is a safe way to lose weight quickly: “There are always little tricks where you can jumpstart your metabolism and see some results fast,” says Beachbody Super Trainer Joel Freeman. Joel and fellow Super Trainer Jericho McMatthews — co-creators of CORE DE FORCE — share their 13 tips for how to lose weight quickly — in a healthy way.

“A crash diet isn’t a great idea,” Jericho says. “It’s not healthy, and it just doesn’t send your body the right message.”

Tori Schmitt, RDN, agrees: “Super low-calorie meal plans that aren’t calorie- and nutrient-adequate can make you feel fatigued in the short-term,” she explains. In the long-term, these low-calorie diets may slow your metabolism, which may make it harder to lose weight in the future, she adds.

What’s more, most low-calorie diets really only help you lose water weight. “There is a difference between fat loss and water loss. Most people crash diet for a week or two, ‘lose weight’ and then complain that they ‘gain’ it all back a few weeks later. Yes — because it wasn’t fat loss, it was more water-weight loss, which will come back quickly,” says Alexandra Caspero, R.D., nutritionist.

For your goals to be achievable, they have to be realistic. “People sometimes think of things in terms of ‘The Biggest Loser,’ where they see this extreme weight loss and think, ‘Oh I can do that.’ But in reality, that’s not the healthiest way to lose weight,” Joel says.

Sure, losing five dress sizes in two weeks would be nice — but it’s not realistic to achieve in a healthy way. Four pounds over the next two weeks, though, is realistic, adds Joel. Aim for a healthy and realistic goal of shedding one to two pounds a week.

Once you set your goal, sit down with a calendar and write out what every day of the next 7, 14, 21 will look like. Then write in your workouts where you know you can do them — not as a side note, but as a designated time when you WILL workout.

“You have to be realistic in what you’re already doing, and whether that workout is going to fit into your daily routine,” says Joel. If you have kids, you’re probably not going to get to the gym before work. But you probably could squeeze in a 30-minute workout at home.

“The number one thing I see people do is try to overdo it by taking on too much, too fast,” Joel says. “They go from what they’re currently doing — which might be not working out at all and eating unhealthy food — and then they go to the opposite end of that, overworking their bodies and saying that all they’ll eat is kale.”

If you don’t gradually incorporate healthier eating habits into your diet, you risk falling off the wagon. If you don’t ease into a workout program, you risk overtraining and even injury. That’s one reason why Beachbody programs feature modifications for beginners, says Joel.

Both Joel and Jericho agree that the most effective workout for losing weight as quickly as possible is high-intensity interval training, or HIIT. “If you only have 20 or 30 minutes, you can get in a really great workout,” Jericho says. “It’ll push you into the anaerobic zone, so you’ll see results in a short amount of time.”

Not only will you burn a ton of calories during HIIT, but you’ll also continue burning them at a higher rate for up to (and possibly more than) 24-hours afterward as your body goes about the repair and recovery processes, Joel adds.

Science agrees: High-intensity exercise induces the greatest increase in excess post-exercise oxygen consumption (EPOC), which is the amount of oxygen required to restore your body to its normal resting state.

In practical terms, that just means that HIIT elevates your metabolism, and keeps it elevated much longer than low-intensity workouts.

You can work out up to six days a week, as long as you’re following a carefully designed program like CORE DE FORCE, which manages workout intensity and variety to prevent overtraining and burnout.

“I love to mix my workouts up: I might do HIIT one day, and then something more relaxed the next, like a dance workout,” says Jericho.

At least one day per week should be earmarked for recovery. But don’t mistake recovery for inactivity. Go ahead an hike, bike, swim, etc.—just keep the intensity low. If you can’t easily carry on a conversation, you’re going too hard.

“If you’re looking to lose weight quickly, I would incorporate weights into HIIT,” Jericho advises. “A lot of women think that to lose weight they just need to do cardio, but incorporating strength training increases your caloric burn after you work out, since increasing lean muscle mass elevates your metabolism.”

Plus, strength training increases bone density, strengthens your tendons and ligaments, and helps prevent injuries — all crucial to staying truly healthy, she adds.

A lot of women are afraid of putting on weight, but lean muscle mass is the weight you want. And thanks to genetics, most women don’t have to worry about packing on bulky “man muscle” anyway. “Don’t be as concerned with the number on the scale as the inches you’re losing or the way your clothes are fitting,” Jericho says.

“When it comes to fast weight loss, definitely first and most important, in my opinion, is cleaning up your nutrition as much as possible,” Jericho says.

Get back to the basics: She recommends focusing on lean protein and vegetables and drinking a lot of water to stay hydrated.

In addition to protein and veggies, Schmitt advises focusing on other whole foods like fruits, legumes, nuts, and seeds as well.

“Keep in mind that proteins, fats, and fiber helps you feel fuller longer, so when you focus on whole foods like hemp seeds, broccoli, salmon, eggs, berries, and almonds, you’re getting at least one of those hunger-busting nutrient benefits,” she adds.

Look at what you’re already putting into your body and see what needs to change, Joel advises. He and Jericho both recommend cutting any “extras” in your diet — an idea echoed by Schmitt.

“The extras might be the foods you eat when you’re not truly ‘stomach hungry’ or the foods that don’t provide a high level of nutrient density, like alcohol or added sugar,” Schmitt says.

“We all know what we should and shouldn’t eat, so it’s fairly easy to figure out what you need to take out of your diet,” Joel adds. “Knock out the big ones — sugar, alcohol — and you’re going to see a lot of results even without adding workouts.”

“The overall mindset of people is ‘If I eat less, then I’ll lose weight,’ but one thing I’ve realized over the years is eating is not a bad thing,” says Joel. “If I’m trying to trim down, and training hard, I tend to actually eat more because that makes my body more efficient.”

He likens it to a car: If you want your car to go further, you have to put fuel in it.

“You need to fuel your workouts,” agrees Caspero. “When you cut your calorie intake, you are also cutting energy, which is essential for exercise, especially HIIT.”

(Pro tip: A daily Shakeology is an easy, delicious way to make sure you’re fueling your body right. Find your favorite recipe here!)

Keep a journal, put a calendar on your fridge, download a tracker app — recording your progress can help you take the time to pat yourself on the back, check in with yourself, and keep yourself accountable, Jericho says.

Tracking your food, especially, can help: A long-term weight-loss maintenance study of almost 2,000 subjects showed that keeping a food diary can double your weight loss.

Don’t beat yourself up too much if you veer from your plan, Jericho adds. “If you fall off the wagon or miss a workout, a lot of times people spiral and just give up,” she explains. “Pat yourself on the back, acknowledge that you’re human, and keep going.”

Once you’ve hit your goal and wowed everyone at your wedding/high school reunion/special event, take time to celebrate all your hard work — but then start formulating a plan for tomorrow.

“Giving yourself a few weeks to lose weight for a specific event usually takes a lot of workouts and restrictions, which usually leads to binge eating after the fact,” says Caspero.

The good news is you’ve already proven to yourself that you can live with two fewer sodas a day and that you really do have time to squeeze a workout in every day. “If you can stay consistent, that’s when you start to feel better and see the consistent results,” says Joel.

So, yes, you can lose weight quickly — but skip the sketchy quick fixes and do it the healthy way so you can keep the weight off and finally break the “I gotta lose weight fast!” cycle.

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12 tips to help you lose weight

Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

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More in Managing your weight

Page last reviewed: 29 November 2019
Next review due: 29 November 2022

How to Lose Weight Without Exercising

This article was co-authored by Brittany Venci, RD, MS. Brittany Venci is a Registered Clinical Dietitian at Kindred Healthcare in Las Vegas, Nevada. She received her MS in Nutritional Sciences in 2013 from the University of Cincinnati, and her Registered Dietitian Nutritionist Credential in 2014. She is licensed in Nevada, Ohio, Kentucky, and New York.

There are 12 references cited in this article, which can be found at the bottom of the page.

wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 25 testimonials and 92% of readers who voted found it helpful, earning it our reader-approved status.

This article has been viewed 1,383,908 times.

Weight loss generally occurs when the body expends more calories than it takes in. That means, you have to burn off or eat fewer calories that you consume through meals and snacks. Many people cut calories from their diet and burn calories through exercise to achieve weight loss. Working out on a regular basis is helpful for weight loss, but may not be practical for some people due to health conditions, time restraints, or lack of interest. However, research shows that when it comes to weight loss, diet plays a much more important role compared to exercise. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source It’s easier to decrease caloric intake by modifying your diet compared to burning off a significant amount of calories through exercise. Making a few changes to your diet and lifestyle can help you lose weight safely and effectively without planned exercise.

How to Lose Weight Gradually

This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.

There are 16 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 146,416 times.

Although there are a variety of diets that promise fast and quick weight loss, studies have shown that gradual weight loss is the preferred way to go. When you lose weight slowly over a longer period of time, you’re more like to adopt positive lifestyle changes and be able to keep your weight off long-term. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source In addition, losing weight gradually is considered safe, appropriate and healthy for most people. Change your diet, exercise habits and lifestyle to help you lose weight safely. You’ll feel better and be able to keep your weight off long-term.

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Find out how to lose weight quickly

Obesity is a common issue in the UK, according to the NHS obesity affects around one in every four adults. If you’re looking to slim down here’s some top tips on how to lose weight faster.

Obesity is a common issue in the UK, according to the NHS obesity affects around one in every four adults. If you’re looking to slim down here are some top tips on how to lose weight faster.

Maintain a balanced diet

Nutrition is key when maintaining a balanced diet. Eating well can have a massive impact on your weight. Plenty of fruit and veg, low-fat dairy, lots of fish, skinless poultry, nuts, seeds and beans, as well as high-quality unsaturated oil are all essential for a balanced diet. You should avoid too much trans and saturated fat, highly processed foods, refined sugar, and salt.

Keep hydrated

Studies have suggested that making sure you have your daily water intake can help with weight loss. 1 How much you should drink per day will depend on your size, how much physical activity you do and how hot the weather is. The European Food Safety Authority recommends as a guide 2.5 litres [2,500mls] a day for men and two litres [2,000mls] for women daily.

An at-home exercise plan can work

Dieting without exercise means that you won’t maximise your weight loss. The two should work together. You don’t need to join a gym to get active, simple at-home exercises can help. Instead of driving get out on your bike or walk. Exercises like walking, cycling or swimming are great for people just starting out. We all have different fitness levels, so find out where you are and use that as a starting point to build upon.

What about supplements?

If you’re doing a diet that restricts certain food groups a multivitamin may be beneficial. Another key supplement for those looking to lose weight is Omega 3. Not only does it aid with the fat loss process, but it is an essential element for brain and body function too. In some cases, your diet may not allow you to eat foods high in omega 3, as natural sources such as fatty fish can be quite calorie-dense and high in fat. To supplement this, omega 3 again can be taken in pill form, but if you’re not keen to be taking too many pills a day it can also be found in liquid form.

In addition to these two supplements, you may also consider taking creatine to aid you in your weight loss goals. This is the most well-supported supplements on the market, with the most evidence-based research in terms of improving performance in the gym or during your desired workout. How does it work? Creatine helps to create more ATP (adenosine triphosphate) which is your primary energy source during exercise. Of course, this goes hand in hand with increasing your output: meaning you will be able to work harder for longer, burning more calories, which is only going to aid your weight loss goals.

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