How To Lose Weight Fast: The Ultimate Diet Guide

No matter if you’re trying to fit into your favorite suit for an upcoming event or are merely looking to jump start the new you, you may be looking to learn how to lose weight fast. Although losing weight takes time, there are some things you can do to help drop the initial few pounds quickly. Below, you’ll find our recommendations on how to lose weight fast.

Cut Down on Carbs


You may be well aware of the fact that you should “cut carbs,” but many people fail to recognize just how many foods contain carbohydrates and which types of carbohydrates they should be cutting. If you’re looking for ways to lose weight fast, you’ll most want to focus on cutting sugars and starches out of your diet.

The primary reason for doing this is because you’ll end up cutting your appetite. When you consume a diet that is heavy in sugars and starches, your body feels the need to refuel because of the insulin spikes that these foods provide. When you cut back on these foods, your hunger levels will decrease. When you’re not hungry, you don’t feel the need to eat. So, you’ll end up consuming fewer calories.

However, your body will still need fuel to get through the day. Typically, your body would utilize food you’ve consumed as fuel. But since you’re not eating as much, your body will turn to another source for fuel and will begin burning fat. Additionally, because your insulin levels are lower when you cut carbs, your kidneys will shed excess water and sodium. This could help reduce bloating.

Some people indicate that they lose up to ten pounds in the first week when they cut carbs. Not all of that weight is necessarily fat, as some of it is water. However, we’re willing to bet that you’ll find yourself feeling much healthier either way. You can learn more about the benefits of low-carb diets by taking a look at this chart, which compares low-carb diets to low-fat diets.

Increase Your Protein Intake

As a substitute for carbs, you should look to add more protein to your diet. The benefits of consuming protein are tremendous. Studies have found that eating an abundance of protein could boost your metabolism and cause you to burn at least a hundred extra calories per day. Additionally, those that consume high amounts of protein stay fuller longer, with 60 percent saying they reduced their cravings.

Furthermore, approximately half of those who ate high-protein diets said that they no longer had late-night cravings for snacks. Because you feel so much fuller throughout the day, a diet high in protein could result in you eating around 440 calories less per day. With those numbers, you would lose nearly a pound per week without incorporating any exercise into your routine.

You can find protein in numerous sources. For instance, if you enjoy meat, beef, pork, chicken, and lamb are all high in protein. If you enjoy seafood, salmon is one of the top sources of protein available. Trout and shrimp would also work. You can also add protein to your diet by consuming eggs, preferably whole with the yolk.

If you are vegetarian, you can still eat a high-protein, low-carb diet, although you may have to get more creative with your meals. Consider foods such as almonds, walnuts, nut butter, and chia seeds. You can also look into dairies, such as cheese and yogurt. Additionally, many vegetables contain more protein than you would think. For instance, kale contains almost 5g of protein per 100g.

Diversify Your Plate

Although you’re looking to cut carbs out of your diet, you will still need to have some carbs in your diet. The recommended carb range for those looking to lose weight is 20 to 50 grams per day. So, when constructing your meals, you should make sure that you include a protein source, a fat source, and a carb source. The carb source should come in the form of a low-carb vegetable.

Low-carb vegetables can help fill you up without bloating you or weighing you down. It’s easy to incorporate side dishes made from low-carb vegetables, especially when you get creative with how you cook them. Don’t just assume that you have to steam or boil your vegetables. Feel free to roast, broil, or sauté them as well. Examples of low-carb vegetables that you may want to consider include:

  • Spinach
  • Kale
  • Tomatoes
  • Cauliflower
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Lettuce
  • Cucumber

Drink More Water

Studies have shown that water is incredibly beneficial for those who are looking to lose weight fast. Keep in mind that if you begin drinking more water, the number on the scale could increase. Know that this is temporary and that you’re losing fat as a result. You should be much more concerned about how you feel rather than the number you see on the scale.

One of the reasons water is most beneficial to weight loss is because it helps you feel fuller longer. When you drink more water, you trick your stomach into thinking you’re full. This will prevent your stomach from signaling to your brain that it needs food, which will help cut down on cravings. Thus, you’ll end up eating fewer calories, which can help you lose weight.  

Additionally, water helps flush toxins from your system, which is imperative when you are losing weight. If you do not drink enough water, your body will release an antidiuretic hormone. As a result, you’ll end up hanging onto water, which could cause you to feel more bloated and could drive up the figure on the scale. The more hydrated you are, the better off you will be.

This does not necessarily mean you have to walk around all day with a gallon of water by your side. Instead, aim for the recommended 64 ounces a day, or eight glasses of water that are eight ounces each. Also, while water should make up a majority of your fluid intake, you can also obtain it in different, more flavorful forms. Make sure they are non-calorie alternatives, such as coffee and unsweetened tea.  

Incorporate Weight Training into Your Regiment

weight training

When it comes to losing weight fast, your diet is by far the most critical component. You could work out for hours each week, but if your food is not in check, you won’t lose any weight. Having said that, if you focus on improving your diet, you may not even need to work out to see the pounds fall off quickly. But, if you’re looking for an extra push or would like to add more, consider incorporating weight training.

To start, try working out at home first. Clear a section where you can perform basic bodyweight movements, such as squats and assisted push-ups. You can also incorporate high-intensity interval training at home by doing things such as jumping jacks or skipping rope. You should be able to find a beginner’s bodyweight workout program online easily.

Also, remember to warm up and stretch adequately. Your body will likely not be familiar with working out, so it will come as a shock to your system. Stretching before and after a workout is an excellent way to prevent injury. If you injure yourself while working out because you pushed yourself too hard, there’s a good chance that you’ll lose motivation to keep working out, derailing your weight loss efforts.

After you’ve eased into things and your body has gotten used to working out and living a more active lifestyle, try going to the gym about three to four times per week. You do not have to become a world-class bodybuilder in the gym. Stick with light weights and high repetitions. Find ways to keep your heart rate up during your workout, as this will help you burn more calories and lose more weight.

If you have never lifted weights before, know that doing so could put a lot of stress on your joints, tendons, and muscles. Proper technique is far more essential than overloading the bar with weight. If you are unfamiliar with the gym, consider asking a trainer or other knowledgeable gym member for assistance and advice. If you’re not comfortable lifting weights, consider other cardio activities such as:

  • Biking
  • Swimming
  • Walking
  • Jogging
  • Running

Lifting weights can be particularly beneficial when losing weight because it keeps your metabolism elevated. When you begin losing weight, your metabolism will want to decrease as a way to maintain fat stores. You need to overcome this and “retrain” your body to operate without such massive fat stores. So, working out not only helps burn calories but it also helps maintain a high metabolism.

Manage Stress Levels

Do you find that when you’re stressed, you’re more likely to eat? If so, you’re not alone. This is a proven phenomenon that occurs thanks to the release of cortisol. When you’re stressed, your body releases cortisol, which increases your appetite for junk food. Studies have shown that those who are more stressed have a higher body weight.

Consider Your Long-Term Weight Loss Goals

athlete doing exercise

Like anyone who wants to learn how to lose weight fast, you likely want to see the pounds dissipate quickly. However, you should be more concerned about your long-term weight loss goals rather than short-term results. For instance, the Centers for Disease Control and Prevention finds that those who lose weight gradually and steady will have better long-term success with their weight loss.

According to the CDC, “gradually and steady” is equivalent to one to two pounds per week. The organization stresses that making overall changes to your lifestyle will increase the likelihood of you staying motivated to keep the weight off. Making fundamental changes to things such as your diet and your exercise habits will have the most substantial long-term results.

The Academy of Nutrition and Dietetics echoes this sentiment, advising people to avoid using products that market themselves as helping people to lose weight fast. They too recommend that individuals lose weight gradually, instead of trying to lose it all at once. The organization says that while people may lose weight quickly, it won’t be healthy weight. Instead of fat, however, it will be a combination of:

  • Bone
  • Muscle
  • Water

We recommend that you find a hybrid between the two. You can look to learn how to lose weight fast, but also know that you must be careful to prevent yourself from adding the weight back on. Perhaps utilize a method to lose weight quickly when you first get started, knowing that you must make efforts to maintain the weight loss over time.  

We also recommend starting with fixing your diet. If you adjust a high-protein, low-carb diet, odds are you’ll see the pounds shed immediately. Depending on your body type, you could lose anywhere from 10 – 20 pounds within the first two weeks. Once you grow comfortable with your new diet, begin incorporating a workout program.

Two critical elements are also worth considering. First is the fact that the more weight you have to lose, the more likely you are to lose it quickly. For instance, someone who doctors consider obese will lose ten pounds more rapidly than someone who is relatively healthy, and doctors consider moderately overweight. The more fat you carry around, the more likely you are to lose weight fast.

Second is the fact that if you try to do everything at once, you likely won’t be able to sustain the results. Telling yourself that you are going to “go for it” is excellent in theory. But if you have spent years eating junk food and not working out, you can’t expect to flip the switch one day and expect the results to last. You are going to have to make fundamental changes to your lifestyle, which takes dedication.

In summary, if you do things the correct way, the weight will fall off naturally. It’s more important that you make sustainable changes to your lifestyle. The quickest way to lose weight is not by trying some fad or some miracle pill, but instead coming up with a diet and workout program that you feel as though you can adhere to for months or years.

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