How To Lose Weight Very Fast

man running on beach lose weight

Dropping a few pounds, especially very fast, doesn’t have to be difficult. A decent number of diets or plans out there can provide effective fat blasting, but usually you’re for the most part starving yourself and can bring you down. Many training plans like this are difficult to keep up with. When you are looking to to blast some fat very fast, it’s better that you get something to follow consistently everyday, and that you aren’t depriving yourself. That way you will have the motivation to stick to your program and when you drop the weight you’ll keep it off.

Below we’ve prepared a guide on how to lose weight very fast.

Be Focused and Realistic

The first step to losing weight very fast is to be sensible. Don’t start out with the idea of losing 60 or 90 pounds in a 1 – 4 months, this would be insanely hard and most likely unsustainable. Instead, write down a few small goals like losing 2 – 4 lbs bi-weekly. That way you can focus on short term progress. Each time that you hit your weight loss goals you’ll feel even more focused on increase your goals and hit them again the next week.

Write out your specific goals on pieces of paper and place each in and around your house and office – your on your nightstand, next to your TV, and so on. This will keep you on track when it comes to your goal and continuing to be dedicated all the time.

When it comes to cutting food or finding some sort of diet program – be practical as to what’s sustainable. Cutting out sugar or a few food groups for one month can give you the quick weight loss effect you are craving but it won’t carry on for the rest of your life.

Cut The Carbs – Healthy Fats and Protein

A big problem that people working to lose weight very fast have is carbs. Refined sugars such as candy, soda, sweets, and bread are the root of all evil when it comes to losing weight very fast. Although bread and sweets seem like small items, they only have things that are only bad for your health. Just cutting out these types of drinks and food can have a life changing impact on your fitness goals in as short as a a few weeks.

Consuming a decent serving of protein everyday is extremely helpful. Protein will help you build lean muscle and boost your metabolism that will not only destroy fat but help you keep fat off. Things like chicken, fish, and eggs, are perfect nutritious foods that will fill you up while providing you with the protein you need to fuel your health for weight loss. 20 – 30 grams of protein in every meal, while only consuming 30 – 45 grams of carbs each day.

Unlike what most people thing, fats aren’t necessarily bad for you – it’s the carbs you have to watch. A few great sources of fat include olive oil, avocado oil, and even butter.

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

Exercise – Weights and Cardio

While working out the most effective way to weight loss it will help you progress faster. It’s not just about losing weight working out can l help with stress and energy levels along with sleep. The easy formula for weight loss is to expend more calories than you’re consuming – eating healthier helps with this, and working out jumpstart your metabolism and make the weight loss process quicker.

One thing to keep in mind when you are looking to lose weight very fast that you don’t overdo it on the exercise especially the first few days. At the end of the day it’s engage in a few workouts that you can do consistently each month and not over work your body and get turned off with one insane workout session.

For the purposes of losing weight very fast, aim to work out 3 – 4 times a week. Even just 12 – 30 minutes can have a huge impact to hitting your fitness goals. A blend of cardio and weights can make a big difference. Cardio doesn’t mean hundreds of jumping jacks – find what works for you. Other forms of cardio include:

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

Weight training doesn’t necessarily mean bench press and barbell squats. If you’re just starting out, get a few small dumbbells and grip them while you do squats or lunges. You can use the same weights to do pushes and lifts and many other exercises. Overall it’s more important that you do some form of exercise.

Cheat Days and Refeeds

Going on a low carb, healthy diet will definitely help you lose weight very fast, but a cheat day or refeed day is often very necessary. Set aside one to two days a week or 2 – 4 meals a week to refeed. If you’ve made good progress with your workouts and diet every week these refeeds are both rewarding and motivating.

It’s possible to gain a few pounds back, but don’t worry because you’re consistent with the rest of your diet you’ll drop the gained pounds a day or two after, fairly easily and quickly. It’s probably just water weight you gained.

6 Simple Tips

To simplify, here are 6 simple things you can do to lose weight very fast.

  1. Consume 14 oz of water 10 – 35 min before you eat. Water is not only good for you, but having this much water before a meal will make you feel full helping you with portion control, in turn helping you lose weight very fast.
  2. Cut juice, soda, and sweets. Cut pasta, bread and other refunded sugars. These are essentially empty calories.
  3. 25 – 40 grams of protein every meal. Larger protein means more lean muscle and the more calories you get from protein, less you’ll crave 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 your ability to burn calories and process food.
  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 program you can most certainly expect to lose weight very fast. The first month of your training you will likely lose the most weight as you’re making dramatic changes to your body. You may lose up to 4 – 9 pounds the first week, a lot of which is water weight. After this initial period, expect to lose 2 – 5 lbs a week, but don’t get discouraged. If 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 unhealthy.

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


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