How To Lose Weight Fast And Healthy

woman holding dumbbells exercising

Weight loss, especially fast and healthy, does not have to be hard. Many training programs, diets, and plans out there may give you fast results, but often times you’re essentially starving yourself and can bring you down. Many plans like this are difficult to keep up with. When you are looking to to blast some fat fast and healthy, a better plan is that you find something to follow consistently everyday, and that you are not completely starving your body. This way you’ll have the motivation to stick to your program and once you drop the excess fat you’ll keep it off.

Here we’ve put together a few steps on how to shed weight fast and healthy.

Be Realistic and Focused

The first thing we’d like to go over when it comes to dropping a few pounds fast and healthy is to be sensible. Don’t go in with the goal of dropping 60 or 95 pounds in a 2 – 5 months, this is extremely tough and likely unsustainable. Instead, write down a few small goals such as dropping 2 – 4 lbs per week. By doing this you can focus on short term milestones. Every week that you hit your fat loss milestone you will feel even more focused on reset your targets and hit them again the next workout session.

Write down your concrete goals on pieces of paper and put them 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 staying motivated all the time.

When it comes to limiting types of foods or picking a good diet program – be realistic as to what’s sustainable. cutting back on sweets or a few food groups for three months may give you the fast fat loss effect you’re looking for but it will not carry on for the rest of your life.

Cut The Carbs – Healthy Fats and Protein

One issue that people working to drop a few pounds fast and healthy have is carbs. Refined sugars like sweets, colas, and pasta are the worst things to consume when it comes to losing weight fast and healthy. Although bread and sweets seem like trivial things, they only have things that are only bad for your health. Just limiting these types of food and drinks will have a dramatic impact on your weight loss targets in as little as a a few weeks.

Eating a decent serving of protein each day is extremely helpful. Protein will help you build lean muscle and increase your metabolism that will not only blast fat but help you keep it off. Things like tofu, chicken, eggs, are perfect foods that will fill you up while giving you the protein you need to fuel your health for fat loss. 25 – 30 grams of protein in every meal, and only consuming 30 – 40 grams of carbohydrates each day.

Though uncommon knowledge, fats aren’t the enemy – it’s the carbs you have to watch. A few good fats include nuts, butter, and olive oil.

Especially for fast and healthy weight loss, pair your protein and healthy fats with low carbohydrate vegetables like bok choy, spinach, and kale.

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 wil l help with stress and energy levels along with sleep. The easy formula for weight loss is to expend more calories than you are consuming – eating healthier foods makes this easier, and working out jumpstart your metabolism and make the weight loss process quicker.

It’s important that even though you are trying to lose weight fast and healthy that you don’t work out too hard especially the first weeks. Really it’s you should find a few activities that you can do regularly each month and not hurt yourself and get unmotivated with one hard exercise session.

For the purposes of losing weight fast and healthy, aim to work out 2 – 5 times each week. Even just 10 – 18 min can have a huge impact to hitting your fitness goals. A blend of weights and cardio can make a big 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

Weight training does not mean bench press and barbell squats. If you’re just getting into it, get a few small dumbbells and hold them while you do lunges and squats. You can use the same weights to do tricep extensions and many other exercises. Overall it’s more important that you do some form of exercise.

Refeeds and Cheat Days

Going on a low carb, healthy diet will definitely help you lose weight fast and healthy, but a cheat day or refeed day is often very necessary. Set aside 1 day a week or 1 – 4 meals a week to refeed. If you’ve been good about your diet and exercising each week these cheat meals are both rewarding and motivating.

It’s possible to gain a few pounds back, but don’t get discouraged because you’re consistent with the rest of your diet you’ll shed the added weight a day or two after, fairly quickly and easily. The weight put in is probably just water weight.

6 Simple Tips

To simplify, here are 6 easy things you can do to lose weight fast and healthy.

  1. Consume 14 oz of h20 20 – 30 min before having your meal. Water is not only great for you, but it’ll fill you up decreasing the amount you eat, in turn helping you lose weight fast and healthy.
  2. Cut refined sugar, soda, and juices. Cut pasta, bread and other refunded sugars. These are calories your body will store in turning helping you put on weight.
  3. 20 – 38 grams of protein per meal. Have more protein is always better and the more calories you get from protein, less you’ll want to get from carbs to feel full.
  4. Write down your weight in a journal daily. This will keep you both accountable and motivated. Weigh yourself at the same time everyday as your weight will fluctuate based on how much you’re drinking and eating throughout the day.
  5. Sleep. Sleep is essential in proper metabolism and hormone production and function. Not enough sleep can hinder body’s ability to burn calories and process food.
  6. Workout 2 – 4 days every week. Exercising regularly will help you burn calories, sleep better, and stimulate your metabolism.


If you’re sticking to a consistent, healthy, workout and diet plan you can definitely expect to lose weight fast and healthy. The first week of your training you’ll likely lose the most weight as you’re essentially shocking your system. You may lose up to 2 – 8 pounds the first few weeks, a lot of which is water weight. After that, expect to lose 2 – 4 lbs a week, but don’t get discouraged. As long as you’re consistently shedding pounds and feeling good, you’re doing great. This is a normal/healthy way to lose weight and any more can be unsustainable and even detrimental.

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

Coming up with a healthy meal and fitness plan and sticking with it can be hard. With Modern Fit, you’ll receive custom meal and fitness plans that fit your lifestyle. You’ll lose weight fast and healthily, especially with the guidance of your fitness coach. Try Modern Fit today with a limited-time offer of a 7-day trial

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