Weight Loss

How can I lose weight fast?

It’s a one simple question asked daily by millions and millions of people, losing weight fast is one simple dream for millions and millions of dreamers around the world, there is no problem with the question itself, except one word “Fast”, we “nutritionists” understand how much dieters need to lose weight fast, they are sick of the way they look, sick of the way people think of them, and they want the change to happen overnight, but losing weight fast is not healthy in general.

I will be honest in this post, and will let you know how to lose weight fast, but before that you need to read the following:

Losing weight fast is usually done by a high reduction in the amount of calories you take daily, which may lead to loss in your body muscles, water, vitamins, minerals, and other body chemicals essential to keep surviving, so what you need to understand is that losing weight fast is unhealthy because it happens in a short period of time, while real healthy weight loss have to be slow, gentle, and wise to keep your weight off on the long run.

Living on a very low calorie diet can’t become your new lifestyle in the end, no one can stand eating too little all his life, except if you’re planning to become a model, that time I’ll pray for you from my heart!

So this type of weight loss diet must be followed only if you have an upcoming event like a wedding or a prom party, and you need to look fantastic in your outfit, you’ll lose a significant amount of weight in a short period of time, but will be gained back if you go back to your old eating habits, it helps only for a short period of time.

So let’s lose weight fast:

The main 10 basics of losing weight fast:

Lose weight fast

1- Sugary, starchy, and fatty foods are not allowed. Such as bread, pasta, rice, pizza, cakes, muffins, fries, chips,….etc, these foods are high in fat and simple sugars, which leads to high secretion of insulin, and results in hunger strikes throughout the day.

How can I lose weight fast?

2- Do your morning workout before having your breakfast. It’s easier to burn accumulated fat when exercising without providing the body with the energy needed, but you should keep listening to your body so you won’t exhaust yourself.

How can I lose weight fast?

3- Drink 8 glasses of water. I’m sure you have heard this advice many times before, and I insist on enough water intake, without water your excess fat won’t get out of your body.

How can I lose weight fast?

4- Start your day with a high protein breakfast. Protein is filling and energizing, it keeps you feeling full for several hours, for example, you can have an omelette, boiled eggs, cottage cheese, scrambled eggs with spinach, or Grilled Halloumi cheese.

How can I lose weight fast?

5- Focus on Vegetables and Fruits in your diet. They are low in calories and fat, high in water, fibers, vitamins, and minerals, they give you the freshness you’re looking for, you can have them raw, cooked, stewed, boiled, grilled, but not fried. Oranges, apples, pineapples, cucumbers, eggplant, tomatoes, zucchinis, bell peppers, and okra are good examples.

How can I lose weight fast?

6- Focus on Negative Calorie Foods. When you eat negative calorie foods, you’re burning calories instead of receiving calories. Broccoli, lettuce, cabbage, green apples, lemon, carrots, cauliflowers, and celery are good examples.

How can I lose weight fast?

7- Divide your workout into 2 intervals. One in the morning, and one in the evening, for example, if you skip rope for 20 minutes, do 10 minutes in the morning, and another 10 minutes in the evening, to boost your metabolism to the maximum.

How can I lose weight fast?

8- Get in love with soups. Vegetable soup is super for weight loss, it contains veggies which means fibers, and contains hot broth, and both will leave you full and satisfied. Have a warm soup for dinner, it will make you relax as well.

How can I lose weight fast?

9- Sip on herbal drinks between meals. Herbal drinks will keep your mouth and mind busy away from food, in addition, some teas like green tea, ginger tea, and mint tea may improve your metabolism, and increase calorie burning.

How can I lose weight fast?

10- Choose workouts that burn the most calories. Such as swimming, biking, running, and jumping rope, so you can burn the maximum amount of calories, and get fast weight loss results, but be aware not to overdo it, especially that your diet in low in energy.

1 Day sample:  

Here’s a sample for you to know how you can apply the above basics in your daily life:

6:00 am     Wake up, have a warm glass of water with some lemon juice.

6:30 am     Running for 15 minutes

7:30 am     Have breakfast:  2 boiled eggs + 1 tomato + 1 cucumber          + 1 cup of black coffee

10:30 am   Have a snack: 1 orange + 1 carrot

1:30 pm     Have lunch: 4 slices of Turkey breast meat + 1 cup of salad

4:30 pm     Have a snack: 5 slices of fresh pineapples

6:00 pm     Running for 15 minutes

7:00 pm     Have a chamomile tea

8:00 pm     2 slices of grilled steak + 2 cups of vegetable soup

Please pay attention to these notes: How can I lose weight fast?

  • This sample is just to show you how to apply the basics, you can make changes according to what you like.
  • Salt is not allowed in order to avoid bloating.
  • This diet can be followed for 2 weeks only, and can be repeated after 2 weeks of healthy eating.
  • You should not be suffering from any medical condition if you choose to follow this diet, and in general, it’s preferred to consult your physician before following any diet.
  • You can eat green vegetables like cucumber, bell peppers, broccoli, celery, or lettuce, whenever you feel hungry.
  • You can add lemon juice, 1 tablespoon of Ketchup, herbs, spices, vinegar, and green veggies to your dishes.

How fast you will lose weight? How can I lose weight fast?

In fact, this depends on you and your body, if it’s your first time to make a diet, then you’d probably lose weight faster than those who are used to dieting, and this depends also on your body weight, the fatter you are, the more weight you’ll lose.

For a normal person, this diet might make you lose between 4-7 pounds in the first week, then 2-3 pounds in the rest of the weeks, it’s highly advisable to stop following this diet after 2 weeks, and eat normally (but not excessively), in order to have  a break, and to get rid of weight loss plateau that usually occurs after following a diet for 2 weeks and above.

For the first few days, you might feel light headed and weak, that’s normal due to the lack of carbs and sugary foods, but your body will get used to it gradually afterward, and you’ll feel lighter and better.

Thank you for reading this post, I hope you found it useful, If you have any question regarding this diet, or any other topics, please don’t hesitate to leave me a comment 🙂


26 thoughts on “How can I lose weight fast?

  1. I totally agree with everything covered in your article. It’s important to create a balance between our food variety, intake, and exercise. I love your sample eating plan, it consists of rich nutrition to keep you full and satisfied during the day. I believe this is a great place for anyone to start when they are serious about losing weight. Thank you for all the knowledge, I’ll be sharing this with many family members for sure.

  2. Thank you for your honest post! Though we may desire to lose weight fast like you said it isn’t something to do on a continuous basis. I like the idea of splitting up your workout and strangely I never thought about it. I am going to test this out, not for losing weight fast but just as a normal routine. Thanks for the info!

  3. I have to admit, I am one of those people who want to lose weight fast, but intellectually I know this is not realistic. I like the way you have laid out the structure of the day. I needed the reminder to drink more water, something I am not sure why I drifted away from! I also love soups and like to make them from scratch. The closing on how fast one can lose weight is a good reminder also. What are your thought on the ‘Red wine for weight loss” approach?

    1. Hello Judith,
      Thanks for your lovely comment, and I’d be happy to help you to lose your excess weight.
      Regarding water, there are plenty of mobile applications that remind you to drink water from time to time, I used to use one before my mobile memory became full and was forced to uninstall it, it did a great job for me.
      Regarding red wine, I don’t really encourage alcohol in any kind of diets, because it’s easier for the body to burn alcohol and leave carbohydrates and protein to get stored in the form of fat in the body, in addition to their high calorie content in general.
      Let me know if you have more questions.

  4. This was very good! I loved the colorful pictures which makes everything so appetizing. I especially loved the routine breakdown. Very helpful. Excellent tips and explanation about how fast weight loss isn’t good for the body. I agree. Creating a practice slowly will ensure long term success. Great post!

  5. I go to the gym a lot and I normally eat pasta before a workout but I want to lose weight fast do you think I should replace it with fruits?

    1. Hello Furkan,
      Thank you for your question,
      It is recommended to lower carbohydrates intake if you plan to lose weight, so instead of having 2 cups of pasta for example, you can have 1 cup of pasta with chicken breast and vegetables, and the pasta sauce should be tomato based not white sauce.

  6. Hi. This is very useful especially for my husband who want to lose weight. He had ever tried various diet but he did not look happy with the process and the result. I will tell him about the principles and let him read this article. I just knew about “negative calory foods” term from this article. Thank you for your comprehensive explanation

    1. Hello Melanie,
      I hope this article would help your husband lose some weight, and if you or your husband have any question please let me know 🙂

  7. Well, Rawan! Your post is really helpful. Yes, I remembered that taking sugary, starchy, and fatty foods slow down my speed of losing weight. But not just improve diets, exercise is a key to lose weight effectively.

  8. Great article! I never thought about breaking my workout into two intervals to boost metabolism. Very informative and helpful, thank you!

  9. Huh. Finally found what have been looking for. Have been in weight loss after my pregnancy and it hasn’t worked yet. I usually take one glass of warm water with lemon+ ginger but no change yet. Now that i have found your article, am sure its going to help me if i follow the steps above.
    Thanks a lot.

    1. Ginger and Lemon drink boosts your metabolism, but you won’t notice results except if you follow a weight loss diet or workout.
      Hope this post will help you lose weight 🙂

  10. What great, detailed advice! As a guy who has lost 40 lbs in a few months and kept it off for years, I can see how this tough, practical protocol would work for a very motivated person for a few weeks. It is simple and solid. Not too complicated or crazy for people to do, so it can work. I do have a couple suggestions to make it easier:
    1- Get and use a powerful blender like a Vita-Mix or a Dash. These blenders make it possible to turn the fruits and veggies you recommend into great soups or smoothies without much work, so it saves time and improves variety. They aren’t cheap, but they last and last, and IMHO it is a great investment.
    2- Add in Limes (tasty and low calorie like lemons but no seeds to bother with), collard greens, bok choy and onions for more flavor variety without adding net calories
    3- If you want to transition this program to a long-term healthy weight control strategy, consider the 5-2 Fast, intermittent fasting lifestyle – I’ve done it for years, and it’s really easy to maintain

    1. Hello Steve,
      Thanks for your brilliant suggestions! loved them!
      Regarding the blender yes I recommend using Vita-Mix, here’s it’s link on Amazon: https://www.amazon.com/gp/product/B008H4SLV6/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=slimbrains-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B008H4SLV6&linkId=04b2d2da8a92a71c863331160a67dfd2

      And Steve why don’t you do a guest blog on my website describing how was your intermittent fasting diet, you’re welcomed to do so 🙂

  11. You really explain this so well. You really know what your talking about. I did all of this and I found it to be true. Thanks for the encouragement. I will keep on plugging along and drinking more water. Just went from a 236 lbs to 193 lbs. My goal is to weigh 145 lbs max. I believe I will get there before my next birthday in June. If I loose 3 lbs per week, I can make it or be real close. Just remembered Thanksgiving is around the corner and Christmas. LOL

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