How to Shed Weight Fast: 51 Tips to Think About

Perhaps you’ve decided to enhance your overall health, gain more energy, or prepare for a special event or a competition. No matter the reason, you are definitely not alone in the struggle to manage excess body weight. Most people in this world are familiar with the challenges of carrying extra pounds, and it can be a difficult task to sustain weight loss effectively.

Assuming you are not already underweight (you can use a basal metabolic rate calculator to determine this), and are approaching weight loss in a healthy manner, there is never a wrong time to get fit and work towards a healthier weight.

However, if you have previously attempted to shed pounds, you likely know that simply changing your diet and incorporating more exercise is not always straightforward. That’s why we have explored numerous ways to help you lose weight quickly.

From introducing new foods into your weekly diet to trying different exercise techniques, and even allowing for occasional cheat meals, the diet and lifestyle tips below can support you in achieving your health and fitness goals. Remember, this is not just about losing weight; it’s about leading a better, healthier, and happier life.

Eat More of These Foods

1. Fat-Burning Foods, Including Protein

Fat-burning foods can boost your metabolism. When it comes to achieving a fat-burning furnace effect in your body, quality high-protein foods are the foundation. Grass-fed beef, organic chicken, free-range eggs, wild-caught fish like salmon, lamb, venison, and bone broth are among the best sources of high-protein foods.

Protein is essential for building and maintaining muscles, which in turn support a healthy metabolism. Additionally, protein is the least likely macronutrient to be stored as fat.

How much protein should you consume daily? For those aiming to burn fat and build muscle, it is recommended to consume 0.7 to 1 gram per pound of body weight. For example, if you weigh 150 pounds, you should aim for 75 to 150 grams of protein per day (depending on your specific goals).

2. Healthy Fats

Coconuts contain medium chain fatty acids (MCFAs), a type of healthy fat that your body can easily burn for energy. It is advisable to replace canola oil and other refined fats with better options such as coconut oil and olive oil. Use coconut oil and ghee when cooking, and olive oil for salad dressings. Avocado oil can be used for both cooking and salad dressings.

3. High-Fiber Foods

Fibrous foods can help you feel fuller for longer and reduce sugar cravings. Moreover, fiber has been proven to regulate blood sugar levels, lower cholesterol, and more. The average person typically only consumes 15–20 grams of fiber per day, while they should aim for 30–40 grams daily from a variety of high-fiber foods.

Seeds that have been sprouted, such as flaxseeds, chia seeds, and hemp seeds, are rich in healthy fiber that can support your fat loss efforts. They are also high in protein and contain omega-3 fatty acids, which can enhance your metabolism.

4. Nutrient-Dense Vegetables

To lose unwanted pounds, it is crucial to be aware of not only your calorie intake but also to focus on obtaining sufficient nutrients. Vegetables are the primary source of vitamins and minerals that regulate metabolic function and support organs such as the thyroid.

Green leafy vegetables and cruciferous vegetables are among the most nutrient-rich foods. Other favorites include kale, spinach, broccoli, cabbage, cauliflower, asparagus, and carrots. Steaming, sautéing, and cooking in coconut oil are all excellent options.

5. Grapefruit

Research reveals that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK), which helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity.

6. Certain Herbs and Spices

Most diets often overlook the importance of herbs, but adding fat-burning herbs and spices to your eating plan can be just what you need to lose weight quickly. Studies have shown that herbs like cayenne pepper, turmeric, cinnamon, and dandelion can enhance the flavor of your meals and may potentially promote weight loss.

For instance, cayenne pepper is a metabolic booster and has anti-inflammatory properties. One study noted that consuming cayenne pepper for breakfast reduces appetite, resulting in fewer calories consumed throughout the day. This is why cayenne pepper is a common ingredient in many thermogenic weight loss supplements.

Add These Drinks

1. Water

Rather than worrying about bloating and water weight, understand that water actually helps reduce bloating and overall weight. Drinking water not only helps flush out fat toxins from the body but also keeps your metabolism functioning optimally.

In fact, a 2013 study showed that 14 healthy men and women experienced a 30 percent increase in their metabolic rate after consuming about 16 ounces of water.

2. Herbal Teas

Drinking 1–3 cups of herbal teas such as green tea, white tea, black tea, and rooibos tea daily may boost your metabolism. According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong in promoting weight loss due to its high levels of catechins.

Drinking yerba mate tea has also been shown to increase fat oxidation and energy expenditure during exercise. A study published in Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its consumption can enhance the effectiveness of weight loss and sports performance.

3. Detox Drinks

Whether it is for a few days or weeks, learning how to detoxify the body can be a great way to kickstart weight loss, including removing toxin buildup from the body. One simple approach is to start drinking this Secret Detox Drink.

4. Add Apple Cider Vinegar

Speaking of detoxification, adding fermented, raw apple cider vinegar to your water can help reduce the occurrence of gastrointestinal complications such as constipation, diarrhea, and acid reflux, as well as control your appetite and potentially reduce weight gain and high cholesterol.

These effects are attributed to the active ingredient acetic acid in apple cider vinegar, as well as the enzymes and probiotic bacteria that form during the fermentation process. Gradually increase your consumption to one to two tablespoons per day, diluted in water, before your largest meals. To enhance the taste and nutrient content, try combining it with a bit of raw honey and lemon juice.

Remove These Foods from Your Diet

1. Ultra-Processed Foods

Consider avoiding certain foods that can contribute to overeating and trigger inflammation by causing issues related to gut health, such as ultra-processed foods that make up a significant portion of the American diet. You will need to remove these foods and replace them with healthier alternatives.

Unfortunately, foods that studies have shown we have a high biological preference for (those high in sugar and calories) and that contribute to overeating are currently the cheapest and most accessible. It takes effort, but you will want to cut out any fast food that relies on additives and excessive sodium for taste appeal, as well as foods with long ingredient lists that are difficult to pronounce.

In a way, it’s rather simple: Increasing the consumption of fruits and vegetables and reducing the intake of fats/oils and sweets/beverages has been demonstrated to help prevent obesity. Eat minimally processed, whole foods that have ideally been prepared from scratch.

2. Hidden Sugars

Contrary to popular belief, it’s not fat that will make you fat first… it’s consuming too much sugar. Sugar can be hidden under names such as corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar, and brown sugar. These sugars can often be found in things that seem like health foods, including fruit juice, granola bars, dressings, and protein bars.

Eliminate and replace all of these types of sugar with natural sugar substitutes like green stevia and raw honey, but use them in moderation.

3. Refined Grains

The main compounds in grains are gluten, starch, and phytic acid, and all of them can cause problems. Gluten can cause inflammation, starch quickly turns into sugar, and phytic acid binds to minerals, blocking some of their absorption.

Replace your daily intake of grains with fruits and vegetables, or consume up to one piece of a sprouted grain bread (such as Ezekiel bread) or sourdough per day. If you don’t want to completely eliminate grains, opt for sprouted and fermented grains instead, as they contain fewer antinutrients and are more filling.

When it comes to using flour, switch to a Paleo flour, almond flour, or coconut flour – all of which are suitable for fat loss.

4. Refined Oils

Canola oil and other vegetable oils are found in many processed foods that can slow down your fat loss and cause excessive inflammation. Replace all vegetable oils with coconut oil, avocado oil, and grass-fed butter.

Change How You Eat

1. Count Your Calories and Your Macros

If you want to lose weight and/or extend your lifespan, studies indicate that reducing calories – and consuming the right types of calories – may help you achieve these goals. One 2023 study even stated that our aging would slow by 2 percent to 3 percent if we decreased the number of calories we eat by 25 percent.

The Harris-Benedict equation is a popular tool used by many nutrition and health professionals to calculate the caloric requirements of individuals based on sex, age, height, weight, and level of physical activity. Here are the equations for each gender:

• Male: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years)
• Female: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
• Multiply the equations by 1.2 for sedentary people, 1.3 for moderately active people, and 1.4 for active people

An online calorie calculator can assist you in determining your daily caloric needs.

Meanwhile, also count your macros. Carbohydrates, fats, and protein are the three macronutrients. It is generally recommended to aim for around 45 percent to 65 percent of total daily calories from carbohydrates, 20 percent to 35 percent of calories from fat, and 10 percent to 35 percent of calories from protein.

2. Track Your Food

Evidence shows that tracking your food, such as using a calorie counting app, can be a powerful tool to help manage your goals. It works by bringing awareness to your eating habits. Over time, you can gain insights into your food choices and potentially eliminate the need for journaling.

A study showed that women who tracked their food intake, practiced self-monitoring, cooked home-prepared meals, and ate at regular time intervals achieved improved weight loss goals over a 12-month period among postmenopausal women.

3. Intermittent Fasting

Intermittent fasting, also known as cyclic fasting, helps prevent mindless eating, can boost your metabolism, and is beneficial for hormone production, digestion, and more. Research indicates that fasting can stabilize blood sugar levels, reduce inflammation, and promote heart health.

You may want to try fasting approaches such as “Time-Restricted Feeding,” where you fast for 16 hours every day and limit your eating to 8 hours (often this involves not eating anything after dinner and skipping breakfast the next morning), or “Alternate Day Fasting,” in which you eat nothing or only a very small amount on fasting days and then eat normally on non-fasting days.

4. Make a Better Breakfast

Conversely, some people do better with three balanced meals a day. Start your day on the right foot by fueling your body with a breakfast that is balanced between the three macronutrients – rather than one that is overly carb-heavy. This will provide you with energy during the early hours of wakefulness. Plus, since breakfast is the first meal of the day, you will have the entire day to burn off those calories.

5. Don’t Drink Too Many of Your Calories

Creamy, foamy drinks may taste delicious, but they can contain enough calories to serve as an entire meal – and this doesn’t even take into account the amount of sugar and preservatives they contain. Instead, make your own healthier versions. From pumpkin spice lattes to healthy hot chocolate, there is a nutritious alternative for most high-calorie beverages.

6. Snack Smart

Skip the vending machine and on-the-go packaged foods and prepare your own healthy snacks to take with you to work or when you are out and about. From apple chips to an on-the-go healthy smoothie, packing your own snacks will help you lose weight quickly while also providing you with the nutrients you need without the icky preservatives found in expensive, processed “foods.”

Also, keep your cabinets and refrigerator stocked with fresh, healthy snacks so they are easily visible. Try washing fresh fruits and vegetables and storing them in glass or nice bowls on the counter or refrigerator shelf where they are most prominent.

7. Eat 90 Percent of Your Meals at Home

Want to know a secret about how to lose weight quickly without exercise? Make the majority of your snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you become more comfortable in the kitchen, increase the number.

Save money by choosing meals that use in-season produce and combining your meals with your local grocery store’s sales flyer. And don’t forget about leftovers. Use them to create new meals (for example, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers are put out and everyone in the family can enjoy their favorites again.

8. Make Healthy Swaps

Eating clean doesn’t mean you have to give up your favorite foods. Instead, think about ways to “healthify” them yourself, so you can enjoy delicious and healthy food that also satisfies your cravings.

You can also bring your own healthy foods to gatherings. Whether it’s a healthy appetizer, a tasty side dish, or your favorite clean-eating dessert, you’ll know there’s at least one healthy option that you can fill up on while minimizing your intake of the less healthy ones.

9. Eat More Slowly

When you eat quickly, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. Practice mindful eating, chew slowly, and savor the flavor of your food. This process will ensure that you not only consume fewer calories but also ease digestion and help your brain catch up with your body.

10. Watch Your Portions and Downsize Your Plate

Try downsizing your plate, as the same serving of food will look like less food on a larger plate, tricking your brain into thinking you are eating less.

Are you at a party with hors d’oeuvres and appetizers that you just can’t resist? Decide to eat only one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy it, and then move on.

Also remember to include protein, fiber, and healthy fat in every meal. Insufficient protein, for example, can make it difficult to feel satiated.

11. Have a Cheat Meal on Occasion

If knowing that your body is grateful for your healthier choices isn’t enough (and that’s okay!), treat yourself – but don’t tie these “rewards” to food. For instance, if you worked out five days each week for an entire month, splurge on that new tennis racquet you’ve been wanting or indulge in a manicure or pedicure.

However, a cheat meal – not a day! – is something you might need from time to time to stay on track, especially when