How To Lose Weight Fast And Naturally

measuring a red apple lose weight

Weight loss, especially fast and naturally, doesn’t need to be tough. Most diets or plans out there may give you effective fat blasting, but usually you are for the most part starving yourself and can bring you down. Most programs like this are difficult to keep up with. When you are working towards to blast some fat fast and naturally, a better plan is that you find something to follow consistently every single day, and that you aren’t depriving your body. This way you will have the motivation to stick to your program and once you drop the weight you will keep it off.

Here we have put together a guide on how to lose weight fast and naturally.

Be Focused and Realistic

The first step to losing weight fast and naturally is to be practical. Don’t go in with the goal of dropping 55 or 105 pounds in a 1 – 4 months, this is very tough and almost definitely unsustainable. Instead, write down a few micro goals such as shaving off 1 – 4 lbs bi-weekly. By doing this you will focus on short term progress. Each time that you hit your fat loss milestone you’ll become even more motivated to reset your targets and achieve them again the next few weeks.

Write down your concrete goals on post-its and place each around your house and office – your on the counter, and so on. Doing this will keep you on track when it comes to your goal and continuing to be motivated all the time.

Another thing to consider is cutting out types of foods or selecting a good diet program – be pragmatic as to what’s sustainable. Limiting candy or a few food groups for two months may allow you to achieve the quick weight loss effect you are looking for but it will not continue on in the future.

No More Carbs – Protein and Fats

One issue that people trying to drop a few pounds fast and naturally have is carbs. Refined sugars such as pasta, bread, and sweets are the a big struggle when it comes to losing weight fast and naturally. Even though bread and sweets seem like small things, they’re basically packed with things that are only bad for you. Simply not eating these types of drinks and food will have a really big impact on your weight loss targets in as little as a a few weeks.

Eating a decent serving of protein each and every is very important. Protein can help you develop lean muscle and boost your metabolism that will not only blast fat but help you keep it off. Things like chicken, fish, and eggs, are great ways to fill yourself up while providing you with the protein you need to supercharge your metabolism for weight loss. 25 – 30 grams of protein per meal, and only having 20 – 50 grams of carbs a day.

Contrary to many people’s belief, it’s not necessarily that fats that are bad – you have to control your carb intake. A few great sources of fat include nuts, butter, and olive oil.

Especially for fast and naturally weight loss, pair your fats and proteins with very low carbohydrate veggies like carrots, kale, and bok choy.

Exercise – Weights and Cardio

Even Though exercising the most effective way to weight loss it can definitely help speed up the process. It’s not just about losing weight working out will help you sleep, give you more energy, and decrease stress. The overall rule of thumb when it comes to losing weight is to burn more calories than you are taking in – healthier eating helps, and exercise can accelerate the process and help jumpstart your metabolism.

One thing to keep in mind when you are trying to lose weight fast and naturally that you don’t go to extreme with the exercise especially the first few weeks. At the end of the day it’s you should find a few activities that you can do regularly each day and not destroy your body and get turned off with a few hard workout session.

If you’re working towards losing weight fast and naturally, plan to work out 3 – 5 times a week. Even just 12 – 18 minutes will really help your overall health and weight loss journey. A blend of weights and cardio can make a big difference. Cardio doesn’t mean running miles and miles on a treadmill – find what works for you. Other forms of cardio include:

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

Lifting weights does not mean massive weights or lifts. If you’re a beginner, get a couple of light hand held weights and hold them while you do lunges and dips. You can use the same kettlebells to practice bicep curls and many other exercises. In general as long as you get some sort of workout in it’s very beneficial.

Refeeds and Cheat Days

Going on a low carb, healthy diet will put you on the path to lose weight fast and naturally, but a cheat day or refeed day is often very necessary. Set aside one day a week or 2 – 3 meals each week to cheat. If you’ve followed your exercise and diet every week these cheat meals are both motivating and rewarding.

You may gain some weight back on these days, but don’t worry because as long as you restrict it to these days you’ll drop the added weight a day or two after, pretty easily and quickly. It’s probably just water weight you gained.

6 Simple Tips

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

  1. Drink 16 oz of water 20 – 30 minutes before you eat. Not only is water great for you, but it’ll fill you up dramatically decreasing your feed in take, in turn helping you lose weight fast and naturally.
  2. Cut juice, soda, and sweets. Cut pasta, bread and other refunded sugars. These are calories your body will store in turning helping you put on weight.
  3. 20 – 40 grams of protein every 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. Weigh yourself every day and write it down. 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 helps regulate your hormones and metabolism. Not enough sleep can destroy body’s ability to burn calories and process food.
  6. Workout 2 – 5 days each week. Exercising regularly will help you help you sleep better, burn calories, and kick your metabolism into gear.


Once you’ve found a regular, healthy, weight loss program you can definitely expect to lose weight fast and naturally. In the first few weeks of your training you’ll likely lose the most weight as you’re essentially shocking your system. You can lose up to 4 – 8 pounds the first few weeks, a lot of which is water weight. After this initial period, expect to lose 2 – 4 lbs each week, but don’t get discouraged. As long as you are regularly shedding pounds and feeling good, you’re doing great. This is a healthy weight loss progression and any more can be unrealistic and even unhealthy.

All in all losing weight a lifestyle, and you should feel motivated doing it. Find a plan, stick to it and you will hit all of your weight loss goals, fast and naturally! Happy health!

Need help finding a plan? With Modern Fit, you will receive tailored meal and fitness plans that fit your lifestyle and tastes. Sign up for a 7-day trial today!

Sign up for ModernFit News and get the latest right in your inbox.

    Personalized Plans

    Get a personalized workout and nutrition plan from one of our trainers.