How To Lose Weight Fast? 7 Easy & Safe Steps To Help You Lose Weight

The quickest way to lose weight fast is to consume fewer calories than you spend. If your body uses 2000 calories a day and you eat and drink 1500 calories a day, you will lose weight - it’s just science. We’ll get into how you can calculate your daily calorie usage below but first let’s talk about that calorie cut.

For most people, reducing the amount you normally eat in a day can be challenging. That’s because most people just reduce how much they eat instead of changing what they eat. That right there is the key to losing weight - you need to change what you eat so that it still fills you but costs you fewer calories.

Now, you might be wondering how can you lose weight fast by just changing the foods you eat. Well, it’s simple. If you eat healthy filling foods, you won’t fall victim to cravings and hunger pangs. That means you won’t overeat or eat the wrong foods. That will reduce the number of calories you consume, which will help you lose weight.

Up next, we’ll go deeper into the types of foods that are filling and low in calories. Additionally, you’ll learn about other things you can do to lose weight fast. So, let’s get into 7 easy and safe steps to help you lose weight.  

1.Eat Lean Proteins

If you want to lose weight, you need to eat more proteins, but if you want to lose weight fast then you should focus on lean proteins. Proteins do a lot of good in your body but the most important thing they do for weight loss is that they tell your brain you are full. When you feel full, you will not overeat and that means you won’t be eating calories you don’t need.

Proteins come in all sorts of forms from hot dogs to chicken breast. While most people associate protein with animal proteins, you can also get protein from plant-based sources like lentils and beans.

Some forms of protein are better than others when you are trying to lose weight fast. You should eat lean proteins like lentils or turkey breast when you are trying to lose weight because they come with fewer calories. They come with fewer calories because they are lean, which also means they don’t have a lot of fat attached to them.

Example Of Lean Proteins

  • Turkey Breast
  • Chicken Breast
  • Lean Ground Beef
  • Eggs
  • Plain Yogurt
  • Fish
  • Shellfish
  • Crustaceans
  • Beans
  • Lentils
  • Whole Grains
  • Broccoli
  • Brussels Sprouts

You should also be careful of how you prepare your proteins. If you want to lose weight fast, avoid cooking your proteins in a lot of fat. You can steam, stir-fry, or cook in a slow cooker or pressure cooker to avoid having to add a lot of butter and oil to your dishes.  

High fiber foods keep you fuller longer so you don't overeat.

2. Choose High Fiber Carbs Over Refined Carbs

Fiber is another magic nutrient like protein because it helps you feel full. Your body cannot digest fiber, therefore it takes a long time for that fiber to be processed in your body. While it is being processed, you feel full and that prevents you from overeating. When you don’t overeat, you are consuming fewer calories, which then helps you lose weight.

You will find fiber in carbohydrate-rich foods like whole-grain cereals. However, not all carbohydrate-rich foods are going to be full of fiber or helpful on your weight loss journey. If you want to know how to get skinny fast, you should know the difference between friendly carbohydrates and bad carbohydrates.

Bad carbohydrates are called refined carbohydrates or simple sugars. They include white rice, pasta, white bread and desserts like cakes, muffins, cookies and donuts. These carbohydrates do the opposite of what fiber-rich carbohydrates do. They digest very quickly and make you feel hungry fast.

Refined carbohydrates also make you crave more refined carbohydrates or simple sugars. These cravings will make you overeat and when you eat more than your body needs, you cannot lose weight. So, stick to high-fiber or complex carbohydrates if you want to feel full and lose weight.

Types Of High Fiber Carbohydrates

You are certainly not going to be lacking in variety when it comes to consuming high-fiber carbohydrates. There are two distinct categories of high fiber carbohydrates that will help you when you’re trying to figure out the quickest way to lose weight.

The first category is green vegetables and the second is legumes and grains. You should try to get more of the green veggies in your diet over the legumes and grains, however, both options will help you with weight loss.

Examples Of Green Vegetables

  • Kale
  • Spinach
  • Cabbage
  • Swiss Chard
  • Rocket
  • Bok Choy
  • Broccoli
  • Asparagus

Examples Of Legumes And Grains

  • Chickpeas
  • Black Beans
  • Lentils
  • Spelt
  • Barley
  • Buckwheat
  • Bulgur
  • Quinoa

3. Limit Foods And Drinks With Added Sugar

One of the fastest ways to lose weight is by simply limiting the number of foods and drinks you eat with added sugar. This action can have major results because consuming a lot of this type of food and drink inhibits weight loss results in 3 major ways.

  1. Foods and drinks with added sugar don’t keep you full for very long, which means you get hungry fast and overeat.
  2. These types of sugar-added foods and drinks don’t take much effort for your body to digest which means fewer calories are burned in the process.
  3. Sugar-added goods cause cravings for more sugar.

If you want to lose weight fast, make it a rule to eliminate any food or drinks that have more than 5% of added sugar on their nutrition label. Limiting these foods will also balance out your energy levels so you aren’t

Examples Of Sugar-Added Foods And Drinks

  • Sugary Breakfast Cereals
  • Condiments
  • Sodas
  • Juice Drinks
  • Energy Drinks
  • Cakes
  • Donuts
  • Cookies
  • Ice Cream
Vegetables keep you full without  adding too many calories.

4. Eat More Vegetables

We’ve all heard time and time again about all the vitamins and minerals you get from veggies, but do you know they help you lose weight too? Vegetables make you feel full without filling you up with a lot of calories. You can eat a plate full of vegetables and feel as full as if you’ve eaten a plate full of pasta. The difference between those two things is that the vegetables cost you about a third of the calories that pasta does.

Those vegetables will also keep you fuller longer because they’ve got fiber in them. On the other hand, regular pasta is a refined carbohydrate which means your body breaks it down quickly and you get hungry again fast. What happens when you get hungry again fast? You eat something else, which then adds to your overall calories and then you gain weight.

Now, one of the problems people have with vegetables is that they think they're boring. But if you think vegetables are boring, it’s likely because you’re thinking about limp green beans and boiled cabbage and other smushed vegetables you’ve had in the past. Vegetables are all grown up and can be uber delicious and full of flavor.

Remember to add spices and use sauces with your veggies. Also, think about expanding your food horizons and look for veggie recipes from other cuisines like Indian and Chinese. Adding exotic spices amps up the flavor in all vegetables and they cost you just a few calories.

Examples Of Vegetable Dishes

  • Chinese Spicy Green Beans
  • Curried Cauliflower
  • Eggplant Parmesan
  • Zucchini Bake
  • Vegetable Stir-fry
  • Garlic Broccoli
  • Thai Bok Choy

5. Increase Your Water Number

Water has 0 calories and helps you feel full. That means drinking a lot of water or water-based drinks will help you lose weight fast because you’ll feel full and in turn won’t overeat. Most other drinks are full of sugar and calories and on top of that, they make you want to drink more and more. A can of cola may look innocent enough but it costs you 250 calories and cravings for more.

Water on the other hand does so much good for our bodies from giving us clearer skin to helping our bodies function. And even though it does all of that, it doesn’t cost us any calories to consume. Setting up a goal to drink 64 oz of water per day is a great idea. The closer you get to drinking that much water, the closer you’ll be getting to your weight loss goals.

Examples Of Water-Based Drinks

  • Tea (unsweetened)
  • Coffee (unsweetened)
  • Coconut Water
  • 1% or 2% Milk
  • Nut Milks (unsweetened)
  • Lemon Water
  • Cucumber Juice

6. Add Fat In Moderation

Yes, you read that right, a little bit of fat can go a long way if you’re looking for a plan for the fastest way to lose weight. That’s because fat is very satiating and also helps prevent cravings for sugar. Our bodies also need some fat and it also provides some important nutrients.

Fats also add texture to meals that might otherwise be a little flat. So, it's ok to add a few healthy fats to your diet, but remember the key is healthy fats, not the bad ones. Unhealthy fats are found in fried, sugary and processed foods.


Both healthy and unhealthy fats are 9 calories per gram while proteins and carbohydrates are 4 calories per gram. So even when you are eating healthy fats, keep the portions small and never make them the majority of your meal or snack.

Examples Of Healthy Fats

  • Avocado
  • Coconut Milk
  • Nuts
  • Seeds
  • Ghee
  • Greek Yogurt
  • Olive Oil

7. Exercise To Lose Weight Fast

Exercise can be a game-changer when you want to lose weight fast. That’s because when you get your food and drink intake right and are naturally losing weight, exercise will put you over the top. When you exercise, you use up even more calories than you do during your regular day. When you use more calories than you eat, the pounds drop faster because you’re burning more calories than you are consuming.

Now let’s get to the real problem that most people have with exercise. Most people think it has to be something boring and repetitive and we’re here to let you know that it doesn’t have to be. Sure, some people love going to the gym or running, but that doesn’t mean those are the only forms of exercise in the world.

Exercise simply means moving your body so you get your heart pumping a little faster, maybe you even break a little sweat. Those things can happen if you dance or climb up dozens of stairs or even when you go on a long walk. So the first step is just to get moving and get moving wherever you are.

Example Of Movement In The Everyday

  • Meet friends for activities instead of for meals.
  • Use stairs instead of the elevator.
  • Walk to work.
  • Bike to your favorite coffee shop.
  • Park far as possible from grocery store/mall/school/work entrance.

Include Cardio And Resistance Training

While cardio training will help you burn calories, resistance training will help you build muscle mass. That muscle mass can help you lose more calories because it builds metabolism. Additionally, resistance training ensures you don’t lose muscle mass while you’re losing weight. And when you keep your muscle mass while losing weight, the shape of your body starts to look even better and that makes everyone happy.

Example Of Cardio Training

  • Running
  • Walking
  • Swimming
  • Rowing
  • Biking
  • Team Sports like pickleball, curling and baseball
  • HIIT workouts (do note there is no proof that they make you lose faster than shorter workouts, the difference is that you can get in more of a workout in a shorter period).

Example Of Resistance Training

  • Pilates
  • Yoga
  • Free Weights
  • Strength Training Machines
Eat healthy meals to lose weight fast.

Examples Of Meals For Losing Weight Quickly

The key to planning meals for losing weight quickly is including protein and fiber in every meal. If you make a concerted effort to ensure that the major components of your meal are heavy on those two things, you have the signs of a fantastic weight loss meal.  Let’s get into some meal ideas for your breakfast, lunch, dinner and snacks.

Breakfast Meals For Fast Weight Loss

While skipping breakfast can help you lose calories, it can trigger hunger and craving later. That’s why starting your day out with breakfast is a great idea for the long-term. The perfect weight loss breakfast should be high in protein and contain up to 250 calories. Couple that with water and you should easily stay full right up to lunch.  Try out the following recipe for Herb Omelet with Fried Tomatoes for a healthy, filling breakfast.  

Herb Omelet With Fried Tomatoes

PREP TIME: 5 MINUTES

COOK TIME: 5 MINUTES

SERVES: 2

Ingredients

  • 1 tsp olive oil
  • 3 tomatoes (halved)
  • 4 large eggs
  • 1 tbsp chopped parsley
  • 1 tbsp chopped basil

Directions

  • Heat the oil in a small non-stick frying pan
  • Cook the tomatoes cut-side down until starting to soften and color. Put them on two serving plates.
  • Meanwhile, beat the eggs with the herbs and ground black pepper in a small bowl.
  • Pour the egg mixture into the pan and stir gently with a wooden spoon. Stop stirring when it’s nearly cooked to allow it to set into an omelet. Cut and serve.

Nutrition

  • Calories 209 kcal
  • Total fat: 13g
  • Saturated fat: 4g
  • Sodium: 134mg
  • Total carbs: 9g
  • Total sugar: 6g
  • Fiber: 2g
  • Protein: 14g

Lunch Meals For Fast Weight Loss

A salad is no longer just an accompaniment to a meal, it can be a meal itself if you include the right ingredients. Side salads usually include salad greens with a combination of cucumbers, tomatoes, carrots and cabbage for the most part. This composition is definitely not going to leave you full.

However, when you add a delicious protein and some more flavor to a salad, you get a perfect meal. Now, that’s not to say that you can go to a fast-food joint and pick up a salad for lunch. That’s because many restaurants load their salads up with fats and refined carbohydrates. In fact, in some places, your salad can have as many calories as a hamburger and fries.

The key to creating a salad as a meal is to include lean proteins and healthy fibers in the form of greens and veggies. You should limit added fats to the oil in your vinaigrette and stay away from fatty dressings with added sugar. In this next recipe, you have all the deliciousness of a Mexican chicken taco without the refined carbs and mess.

Mexican Chicken Salad

PREP TIME: 10 MINUTES

COOK TIME: 10 MINUTES

SERVES: 1


Ingredients

3 ounces cooked and finely chopped skinless chicken breast

¼ cup black beans, drained and rinsed

2 tablespoon salsa

2 tablespoon low-fat plain Greek yogurt

Pinch chili powder, ¼ tsp ground cumin and ¼ tsp garlic powder

2 tablespoons chopped celery

1 whole grain tortilla with around 90 calories (or use corn for gluten-free)

¼ cup shredded lettuce

2 tablespoon avocado

Directions

  1. In a medium bowl, combine salsa, yogurt and seasonings. Mix well. Add chicken and celery, and stir to coat.
  2. Microwave tortilla on a microwave-safe plate for 10 seconds or until warm. Lay lettuce across the middle of the tortilla, top with chicken mixture and black beans.

Nutrition

  • Calories 367 kcal
  • Total fat: 11g
  • Saturated fat: 2g
  • Sodium: 657 mg
  • Total carbs: 31g
  • Total sugar: 5g
  • Fiber: 8g
  • Protein: 37g

Dinner Meals For Fast Weight Loss

You can pack a whole lot of flavor and nutrition in a soup and that’s why it can make for a great meal. Soups are also one of the easiest things to whip up, especially if you’re using a slow cooker or a pressure cooker. A soup can be a meal in a bowl which means you can make it as simple or as exotic as you want it to be.

The most important thing for a soup that can double as a fast weight loss meal is to include lean protein and fiber. A lot of standard soups can have fillers like noodles, but for your intent and purposes stay away from refined carbs in your soups.

You can make a lovely soup of chicken and veggies to hit the protein and fiber mark. Another great option is a lentil soup which provides a hearty plant-based source of protein along with fiber. If you want to get a little adventurous with your soups, you have to try the next recipe for Palak Soup, which is an Indian spinach soup. It’s filling, delicious and easy to make.

Three-Ingredient Lentil Tomato Soup

PREP TIME: 2 MINUTES

COOK TIME: 40 MINUTES

SERVES: 4

Ingredients

  • 5 cups water
  • 1 cup split red lentils, rinsed and drained
  • 1 28-ounce can crushed tomatoes
  • 1 tablespoon Italian herbs
  • Fine sea salt and freshly ground pepper

Directions

  • Bring the water to a boil in large saucepan set over high heat.
  • Add the lentils. Reduce heat to medium-low and cook, uncovered for 20 to 25 minutes until lentils are falling apart.
  • Add the crushed tomatoes, herb seasoning, 1⁄2 teaspoon salt and dash black pepper.
  • Reduce heat to low and simmer, partially covered for 15 minutes longer.
  • Puree the soup using an immersion blender, or transfer to a high speed blender to puree.
  • Adjust salt and pepper to taste.

Nutrition

  • Calories: 250 kcal
  • Total fat: 1g
  • Saturated fat: <1g
  • Sodium: 394mg
  • Total carbs: 46g
  • Total sugar: 10g
  • Fiber: 19g
  • Protein: 17g

Snack For Losing Weight Quickly

We all love a good snack, but snacking is not one of the tips you’ll receive if you ask about how to lose weight fast. That’s because no matter what you eat, you’re adding calories to your day outside of your mealtimes.  

The rule of thumb when it comes to snacking is to only snack when you’re actually hungry. If you are hungry, then choose a snack that is protein-based so you don’t have a second snack craving shortly after.

Your snack should stay below the 200-calorie mark if you want to be able to stick to your weight loss goals. Check out the following ideas for some low-calorie snacks

Snack Ideas

  • 25 pistachios (18 grams) = 98 calories
  • 1 tablespoon peanut butter and 2 celery stalks = 108 calories
  • 1 large hard-boiled egg plus 1 thin slice whole grain bread (~70 calories) = 140 calories
  • 4 cups of light microwave popcorn = 100 calories
  • 1 light string cheese plus 1 medium apple = 140 calories
  • ½ cup shelled edamame = 90 calories


    Author Alon Laniado is the founder of Fitmate Coach and certified in Nutrition with Stanford University School of Medicine and with Precision Nutrition. He is a certified Health & Wellness Coach and Personal Trainer with the American Council on Exercise. Alon has helped thousands of clients lose weight and is on a mission to help more people benefit from weight-loss coaches by making the service more affordable and accessible using technology.

FAQS

Can I Eat Snacks If I Want To Lose Weight Fast?

Yes, you can eat snacks even when you want to lose weight fast. However, the types of snacks you eat are important. You should stick to snacks that are high in protein and fiber. Your snack should have at least 5 grams of protein per serving and in total should not be more than 200 calories.

If you are eating meals that are high in protein and carbohydrates, the chance of you needing a snack in between meals is minimal. However, if you do, just give yourself the freedom to snack. You should also remember that whatever you consume counts and more so if you want to lose weight fast. So only eat a snack if you are hungry and not simply because it is available.  

Examples Of Good Snacks

  • Chia Pudding
  • Hard-boiled Egg
  • Roast Turkey
  • Edamame
  • Cottage Cheese
  • Greek Yogurt

What About Fasting?

Fasting seems to be all the hype these days, especially intermittent fasting. Yes, intermittent fasting can help you lose weight because you’ll be eating less. For example, the 16: 8 intermittent fasting method means you fast for 16 hours and eat all of your calories within an 8-hour window.

If you can only eat within an 8-hour window, you will be consuming fewer calories than if you eat over 14 hours. This type of fasting can provide you gains in the short term but isn’t sustainable for most people. It can also cause cravings, which can then lead you to overeat.

Instead of fasting, you can just eat 3 smaller meals during your normal window of eating. You should limit all foods that are not filling and focus on foods rich in protein and fiber. When these meals are full of protein and fiber along with water, you won’t eat any extra calories and at the end of the day, you’ll have eaten the same amount as if you fasted.  

Example Of A Small Meal Day

  • Breakfast - 2 eggs with ½ slice of whole grain bread and a cup of coffee or tea or glass of water.
  • Lunch - Palm-sized piece of chicken breast and spinach salad with lemon juice as dressing and glass of water.
  • Dinner - Baked white fish filet and steamed broccoli and glass of water.

How Fast Can You Lose Weight?

If you consume 500 calories less than you expend, you will lose a pound in a week. Of course, if you severely limit your food intake and do a lot of exercise, you can lose weight faster than that, but it isn’t healthy for your body.

In fact, if you do that, you will lose weight to a certain point, but then your brain and body will think you are starving and in turn, will lower your metabolism. When your metabolism is lowered, your ability to burn calories will also decrease, you’ll feel really tired and you’ll also crave fats and sugars. All of which will lead to the return of the weight.

Additionally, exercise can help you lose weight, but only if done with nutrition management. You can exercise a lot, but if after your workout, you eat a pizza and have a soda, those exercise gains are lost. You can also exercise a lot and completely restrict your calories, which will lead to your body thinking it’s starving. That will lead to a slow down in metabolism and other issues like muscle loss.

Additionally, eating anything below 1200 calories can have long-term negative effects on the health of your body even after you gain the weight back. So you can lose a lot of weight fast, several pounds in a week, but it’s not healthy nor will it stay off without causing some long-term issues.

Stick to the steps mentioned above and you will lose weight fast, but in a balanced way that allows your body to keep up.

How Fast Should You Lose Weight?

You can lose 1 lb a week easily and in a healthy way or you can lose 2lbs in a healthy way but it will be a little more restrictive. To lose 1 lb a week, you need a calorie deficit of 500 calories per day.

That means you need to consume 500 calories less than your body burns each day. You can figure out how much you burn by calculating your Basal Metabolic Rate (BMR), which is how many calories your body burns at rest.

BMR Calculation

For Men

(10 x your weight in kg) + (6.25 x your height in cm) - (5 x your age) + 5 = Your Resting Metabolic Rate

For Women

(10 x your weight in kg) + (6.25 x your height in cm) - (5 x your age) - 161 = Your Resting Metabolic Rate

Now, if you consume 500 calories less than your BRM and also fit in some sports and exercise, you’ll be able to lose more. For example, if you walk for an hour, you can burn up to 300 calories so if you do that twice a week that’s an extra 600 calories you can ‘spend’, which works to about 85 calories per day.

If you want to find the fastest way to lose weight while still being healthy, eat and drink 1000 calories less than your BMR. If you do that, you can lose 2 lbs per week.  You shouldn’t try to lose weight any faster than that because your body won’t be able to keep up with it. If your body can’t keep up with the change, you’re going to end up gaining the weight back while also doing some damage to your body.

Take your fitness assessment now and get a customized weight loss plan that’s built for your needs and lifestyle.