How to Lose Weight Quick

How to Lose Weight Quick

Staff Writer
5 minute read

How to lose weight quick

Whether you want to fit into your favorite jeans or you want to be healthier, it can be confusing trying to lose weight. In this article, we look at not only the best but also the most sustainable ways to lose weight. 

How to lose weight quick

Weight loss happens when your body is in an energy deficit which causes it to burn its fat stores resulting in you losing weight. An energy deficit is attained either by eating fewer calories than your body needs. Here are some tips on how to balance your energy intake or expenditure to lose weight quickly and effectively.

Get more physically active

Exercise is great for weight loss as it increases your energy needs causing the body to burn more calories. If you increase your physical activity without eating extra food, your body will resort to burning your fat stores to provide the required energy, leading to weight loss. Any physical activity you can do can help improve weight loss, however, there are certain exercises that burn more calories and help you lose weight faster. 

Eat plenty of fruits and vegetables

Consume plenty of fruits and green leafy vegetables to help you lose weight. Fruits and vegetables contain a lot of water and fiber and are low in sugar and fat which is a great combination for weight loss due to the low energy density. Fiber is also very filling which can help reduce your food intake by making you feel satisfied for longer periods after meals.

Plan your meals

Make a plan for your meals to help you regulate your calorie intake and eat food more regularly. This can involve planning for what you will eat, when you will eat, and how you will eat it. Planning your meals helps prevent impulsive eating and reduces the consumption of junk foods. It also helps you be more prepared, for example, if you plan to eat a fruit as a snack on your day at the office and you have no access to it, you can then carry the fruit with you from home. 

Choose your drinks wisely

Water is a great drink choice that has no calories and easily quenches your thirst. Sometimes you may confuse thirst with hunger, therefore drinking plenty of water can minimize your food intake. Drinking your calories also greatly contributes to sneaky weight gain. Avoid sugary beverages like sodas and energy drinks when thirsty to minimize your calorie intake and improve weight loss. You can choose to take sparkling water or add a lemon or lime in your water to spice it up in case you don’t like plain water. Finally, minimize alcohol intake because it contains a lot of energy.

Avoid junk foods

Junk foods are very high in energy and low in nutrients, therefore minimizing or avoiding their consumption can greatly increase your weight loss. Do not stock up on junk foods like biscuits, and cookies in your house or car to avoid temptation. Instead of stocking up on junk foods, opt for healthy food options such as fruits, popcorn, nuts, and yogurt to help your weight loss effort.

Intermittent fasting

Intermittent fasting is a method that focuses on when you eat to control your calorie intake and boost fat burning. It involves having an eating plan that alternates between eating and fasting regularly. There are several types of intermittent fasting but all are based on choosing regular periods of eating and fasting that leads to your body going without food for prolonged periods. 

Choose healthier foods 

Making healthy food choices can help with weight loss. Healthy foods are foods that are more nutrient-dense and less energy dense. Consume a healthy diet that includes unprocessed cereals, legumes, and clean animal proteins like unprocessed meat and fish. Limit processed foods like sugary beverages, confectioneries, and deep fried foods. Focusing on eating healthy foods can indirectly help you reduce intake of processed foods hence reducing your calorie intake and boosting weight loss. Make use of food labels to help you make healthier food choices while shopping for foods. Better yet, try eating foods that don’t come with food labels at all.. 

Limit food portions

Most people tend to eat all the food on their plate, therefore, reducing the portions of food you serve can be very effective for weight loss. You can limit your portion sizes by using a smaller plate, avoiding going back for seconds, avoiding mindlessly eating from platters, and if eating in a restaurant asking for half or smaller portions. 

Factors that Affect Weight Loss

The rate at which you lose weight can be affected by many factors including age, gender, initial weight, calorie deficit, sleep patterns, genetics, and many others. For example, women generally burn fewer calories than men which means they can lose less weight than men if put on the same weight loss regimen. Ensure that you choose the weight loss strategy that suits you best as an individual.


If you burn more calories than you eat, you will lose weight. However, there is no one weight loss method that is fit for everyone since we all have different goals, lifestyles, and genetics. Choose what works for you, make the lifestyle adjustments necessary to achieve your goal weight. 

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