How To Lose Weight Fast And Healthy

How To Lose Weight Fast And Healthy
woman machine weight training

Losing weight, especially fast and healthy, doesn’t need to be tough. A good amount of training programs, diets, and plans out there may give you fast fat blasting, but often times you’re basically starving yourself and you may not feel happy. Most training plans like this are also not sustainable. When you’re looking to to blast some fat fast and healthy, it’s more important that you get something that you can do consistently each day, and that you aren’t completely starving yourself. That way you’ll have the motivation to stick to your program and once you drop the excess fat you’ll keep it off.

In this article we have prepared a guide on how to lose weight fast and healthy.

Be Focused and Realistic

The first thing when it comes to to losing weight fast and healthy is to be practical. Don’t begin with the thought of taking off 55 or 100 pounds in a 1 – 4 months, this is insanely hard and most likely unsustainable. Instead, set a few micro goals like shaving off 2 – 3 pounds per week. That way you can focus on realistic milestones. Each time that you hit your weight loss goals you will become more motivated to increase your targets and achieve them again the next week.

Write down your concrete goals on sticky notes and put each in and around your house and office – your on the counter, etc. Doing this will keep you on track when it comes to your goal and continuing to be dedicated every day.

When it comes to cutting out food or finding some sort of diet program – be practical as to what’s sustainable. Limiting sweets or a few food groups for a month and a half can allow you to achieve the fast weight loss effect you’re going for but it won’t continue on for the rest of your life.

Cutting Out Carbs – Protein and Fats

A big problem that people trying to lose weight fast and healthy have is carbs. Refined sugars such as sweets, colas, and pasta are the a big struggle when it comes to losing weight fast and healthy. Although bread and sweets seem like small things, they’re basically packed with things that are only bad for you. Simply cutting out these types of food and drinks can have a dramatic impact on your weight loss targets in as short as a week.

Eating a significant amount of protein each and every meal is extremely helpful. Protein will help you develop lean muscle and boost your metabolism that will not only blast your fat but help you keep it off. Things like chicken, fish, and eggs, are perfect ways to fill yourself up while providing you with the protein you need to supercharge your health for weight loss. 20 – 30 grams of protein per meal, and only consuming 20 – 40 grams of carbs each day.

Contrary to many people’s belief, fats aren’t necessarily bad for you – you have to control your carb intake. A few great fat sources include avocado oil, nuts, and olive oil.

For fast and healthy weight loss in particular, pair your protein and healthy fats with low carbohydrate greens like carrots, kale, and bok choy.

Exercise – Weights and Cardio

While working out isn’t the most important part of weight loss it can definitely help speed up the process. It’s not just about losing weight; exercising will help with stress and energy levels along with sleep. The overall rule of thumb when it comes to losing weight is to burn more calories than you’re consuming – healthier eating helps, and working out get your metabolism going in turn helping you lose weight faster.

One thing to keep in mind when you’re working to lose weight fast and healthy that you don’t overdo it on the exercise especially the first few weeks. At the end of the day it’s important that you find a few things that you can do regularly each month and not hurt yourself and get unmotivated with one insane workout session.

For the purposes of losing weight fast and healthy, plan to exercise 2 – 4 times each week. Even just 10 – 20 minutes can have a huge impact to hitting your fitness goals. A mix of weights and cardio can make a huge difference. Cardio doesn’t mean hours on an elliptical – find what works for you. Other forms of cardio include:

  • Brisk walk around the neighborhood
  • Cycling / biking
  • Swimming
  • Stairs
  • Elliptical
  • Hiking

Lifting weights doesn’t necessarily mean bench press and barbell squats. If you’re just starting out, get a few light kettlebells and hold them while you do squats. Use the same weights to do pushes and lifts and many other exercises. In general as long as you get some sort of workout in it’s very beneficial.

Refeeds and Cheat Days

Healthy low carb diets will put you on the path to lose weight fast and healthy, but we all deserve a cheat day. Set aside 1 day a week or 1 – 3 meals a week to have a cheat meal. If you’ve made good progress with your workouts and diet every week these refeeds are both motivating and rewarding.

You may gain some weight back on these days, but don’t worry because you’re consistent with the rest of your diet you’ll drop the added weight a day or two after, fairly easily and quickly. This is because the gained weight is likely water weight.

6 Simple Tips

To boil this down, here are 6 simple things you can do to lose weight fast and healthy.

  1. Consume 18 ounces of H20 20 – 40 min before having your meal. Water is not only great for you, but it’ll make you feel full decreasing the amount you eat, in turn helping you lose weight fast and healthy.
  2. Cut juice, soda, and sweets. Cut bread, pasta, and other refunded sugars. These are essentially empty calories.
  3. 20 – 40 grams of protein every meal. It never hurts to have too much protein and the more calories you get from protein, less you’ll crave from carbs to feel full.
  4. Track your weight daily. This will keep you both accountable and motivated. Be sure to weigh yourself at the same time each day as your weight will fluctuate based on how much you’re eating or drinking throughout the day.
  5. Sleep. Sleep is a very important part of regulating your metabolism and hormones. Not enough sleep can destroy body’s ability to process foods and burn calories.
  6. Exercise 2 – 4 days each week. Exercising regularly will help you burn calories, sleep better, and stimulate your metabolism.


If you’re on a consistent, healthy, weight loss plan you can definitely expect to lose weight fast and healthy. In the first few weeks of your training you will likely lose the most weight as you’re essentially shocking your system. You may lose up to 4 – 6 pounds the first week, most of which is water weight. After this initial period, expect to lose 2 – 6 lbs each week, but don’t get discouraged. As long as you are regularly shedding pounds and feeling good, you’re on the right path. This is a normal/healthy way to lose weight and any more can be unrealistic and even unhealthy.

In the end weight loss is a life change, and you should feel happy doing it. Find a plan, stay on it and you’ll hit all of your weight loss goals, fast and healthy! Happy health!

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