1. How to Lose Weight Fast
Co-authored by Claudia Carberry, RD, MS
Last Updated: October 8, 2020 References Approved
The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick
to for a long time. Additionally, exercise every day to burn extra calories and keep your heart
healthy. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can
adopt to help you reach your short-term goals, too.
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Method
1 Trying Specialized Diet Plans
Do the Mediterranean diet if you like fish and veggies. A plan like the
Mediterranean diet may be able to help you sustain weight loss. It is based on the
traditional ingredients and cooking styles of people living near the Mediterranean sea.
Research has shown that people adhering to this diet have reduced risk of heart
disease - plus it helps you shed pounds and look lean and trim. If you want to try the
Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals
around the following foods:
Fish
Olive oil
Vegetables
Fruit
Beans and other legumes
Spices
Nuts
Red wine
Try the paleo diet to help you avoid processed foods. Back when cavemen still
ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The
paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors
ate, claiming that our systems are not built for modern ingredients and cooking styles.
You eat meat, vegetables, fruit, and other foods that would have been available back
then, and avoid anything paleo people wouldn't have had.
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No artificial sweeteners or grains are allowed.
Do the Whole30 diet to focus on whole foods. The idea behind this diet is to
eliminate all processed foods from your diet for 30 days to cleanse your system of
artificial ingredients and other processed items that are hard on your digestive system.
After 30 days, you may also notice a reduced waistline and higher energy levels.
Avoid grains, dairy, sugars, legumes, alcohol, and all processed foods.
Eat meat, vegetables, and some fruits. Additionally, drink plenty of water.
Do the raw food diet if you enjoy raw veggies and fruits. If you dislike meat and
are tired of cooking, this one's for you. The raw food diet consists entirely of foods
that have not been cooked. You lose weight by consuming loads of fresh vegetables
and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the
raw food diet.
You can find recipes for creating flavorful raw food dishes by searching online.
Dietitians warn that a long-term raw food diet may leave you without essential
nutrients.
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2 Adopting Healthy Eating Habits
Select smart substitutes for your favorite high calorie foods. Most foods have
healthier counterparts that will allow you to enjoy your favorite foods without
unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and
drinks for healthier alternatives can help you lose weight faster.
Consider eating vegetarian a few days each week. By replacing meat with nutritious
foods like beans, tofu, or lentils, you can cut significant amounts of your daily
calorie intake while adding many nutrients to your diet.
Eat delicious fruit for dessert rather than a processed cookie or cake.
Swap potato chips and candy bars for snacks that are nutrient-rich and low in
calories and fat. Try combining string cheese with a handful of grapes, spreading
peanut butter on a few crackers, or dipping sliced red pepper into a few
tablespoons of hummus.
Try substituting vinegar and lemon juice for your regular salad dressing.
Cook with a tablespoon of olive oil instead of butter. It has the same number of
calories, but it is a healthier type of fat.
Avoid going down grocery aisles that tempt you with high calorie foods. It’s
best to stay along the perimeter of the grocery store, which is where the fresh foods
are typically located. However, when you need to go down the aisles to get something,
try to stay away from areas where foods you crave are stocked, such as the candy or
soda aisle. If you don’t see them, you’re less likely to be tempted.
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You don’t want to ban foods you love, but keeping them in your home makes it
likely you’ll indulge. Don’t stock “junk” food in your home. Instead, make it a rare
treat.
Stop drinking sugary drinks to save calories. Sugar-sweetened drinks can
quickly add extra calories to your diet, so it’s best to cut them out. Eliminate sugary
soda, sweetened tea and coffee, and juice from your diet. Instead, sip on water, tea,
black coffee or seltzer.
Drinking water or unsweet tea instead of soda, coffee, alcohol, juice, or milk may
help you cut hundreds of calories per day.
Eat more of foods that fill you up. Some foods help you feel full faster and may
help you stay fuller longer. Many of these foods contain protein, fat, or fiber.
However, foods that help keep your blood sugar stable are also great options, as this
helps you keep your appetite in check. Here are some great foods to incorporate if you
want to feel fuller longer:
Non-starchy vegetables
Fish
Meat
Nuts and seeds
Beans and legumes
Grapefruit
Oatmeal
Apples
Eggs
Ginger
Leafy greens
Calculate how many calories you can eat while still losing weight. Start by
finding your basal metabolic rate (BMR), which is how many calories you need to
stay alive. Then, use an online calculator to estimate how many calories you burn
through activity. Finally, subtract 500 calories for every pound you want to lose that
week.
To calculate your BMR, first get your weight in kilograms by multiplying your weight
in pounds by .45. Next, get your height in centimeters by multiplying your total
inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in
kg) + (6.25 x height in cm) - (5 x age) - 161.
To estimate the calories you burn through exercise, try this calculator:
https://caloriecontrol.org/healthy-weight-tool-kit/get-moving-calculator/.
For an easy way to estimate the number of calories you can eat, use an online
calculator like this one: https://www.nal.usda.gov/fnic/dri-calculator/.
Calorie counting apps, like My Fitness Pal, usually do this calculation for you.
Never eat fewer than 1200 calories a day, unless your doctor is supervising you.
Eating fewer than 1200 calories a day is dangerous for your health.
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Keep a food diary. Write down every meal, snack, and drink you consume. Track
the quantity of food you’re eating, as well as the estimated calories of each item.
Writing down what you eat helps you stay mindful about how much you’re eating and
helps you stick to your goal.
You can keep a paper diary or track your food digitally. Apps are a great way to
easily track what you eat. For instance, you might try MyFitnessPal, which allows
you to track your meals and has an easy to use food database with the nutrition
information already entered.
Don’t forget to include things like coffee mix-ins, condiments, salad dressing, and
other items you add to foods or drinks.
Eat regular meals or snacks every 2-4 hours. Skipping meals isn’t the answer to
losing weight, and it may even derail your efforts. Food gives you energy, so going
too long without eating can leave you feeling tired, which decreases your activity level.
Additionally, it triggers your body to crave high-calorie, high-sugar snacks for a quick
energy boost. Instead of starving yourself, plan frequent, healthy meals.
Regular meals and snacks also keep your blood sugar stable, which helps control
your hunger levels.
Plan your meals around lean proteins and non-starchy vegetables. Fill your
plate with 1/2 non-starchy veggies, 1/4 lean proteins, and 1/4 whole grains or
starchy veggies. Additionally, incorporate healthy fats, like olive oil, avocado, and fatty
fish. For snacks, eat fruits, nuts, seeds, and cut up veggies.
If you’re having trouble, meet with a dietitian to get help figuring out your ideal
calorie goals, dietary needs, and potential area for improvement. They'll create a
plan for you that fits your preferences.
Eat smaller portions to help you cut back on calories. You don’t need to give up
your favorite foods to lose weight. Similarly, choosing healthier dishes doesn’t
mean you can eat as much as you want. Instead, portion out your meals using
measuring cups or special spoons that measure out servings. Alternatively, make things
easy by eating off smaller plates or bowls, which trick your eye into thinking your
servings are bigger.
To make it easier to track portions, prepare your snacks ahead of time. For
instance, you might weigh out 1 serving of almonds, then put it in a baggie or
container for later.
Stronger flavors can help you control portion size. For example, dark chocolate or a
dark beer are satisfying in small amounts and can be difficult to consume quickly.
Identify your food triggers and plan accordingly. Everyone has food triggers,
so don’t feel bad about craving certain foods. Cut back on these foods by figuring
out the things that trigger your cravings, like a certain activity, a time of day, or feeling
certain emotions. Then, plan for better ways to handle those triggers, and don’t keep
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5. these foods around your home or workplace. This can help you avoid giving into
temptation.
For instance, you might crave popcorn at the movies, or may want candy in the
afternoon at work. To deal with the temptation, you could replace the snack you
crave with something that’s a better fit for your diet. For instance, you might bring a
bag of plain popcorn to the movies, which is a healthy alternative. Similarly, you
could eat a single square of dark chocolate each afternoon instead of your typical
candy selection.
Remember, you don’t need to stop eating your favorite foods. However, it’s best to
plan for how you’ll incorporate them into your calories.
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3 Exercising Daily
Exercise for at least 30 minutes a day. Getting regular exercise helps you burn
more calories, keep your heart healthy, and maintain your metabolism. Aim to do
cardio activity most days, and do strength training 2-3 days a week. Choose an activity
that you enjoy so that you’re more likely to stick with it.
For example, you might walk, run, do aerobics, do an elliptical workout, cycle, or
swim.
At a minimum, you need 150 minutes of moderate exercise each week to maintain
your good health.
When you first start exercising, it’s normal for your body to retain water as it works
to repair the muscle tissue you’re breaking down during your workout. This might
make the scale tick up a few pounds, but this weight will fall off again once you get
used to regular exercise.
Choose exercises and workouts that match up with your fitness level. If you’re
new to exercise, you likely won’t be able to push yourself too hard or workout for
long periods of time. However, it’s not necessary to overwork yourself to see results.
Choose exercises that you can do well, then build from there.
Always talk to your doctor before beginning an exercise program.
Remember, games like volleyball, tennis, and frisbee can help you burn calories
while having a blast, so it’s possible to exercise while having a good time.
Before you begin exercising, use a measuring tape to measure your waist, hips,
and bust. If you are gaining weight but these measurements are going down, it
means that you are gaining muscle and losing fat.
Take up cardio training. While a combination of cardio and resistance training are
important for overall body health, cardiovascular training is what will help you shed
those pounds quickly. Weight and resistance training may not lead to immediate weight
loss but can trigger your metabolism to use energy more efficiently.
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Cardio exercise includes anything that gets your heart pumping.
For best results, include both moderate and high intensity aerobic exercise.
Keep your exercise regimen interesting. Variety is the key to both promoting a
healthier you and keeping you motivated. When you do the same exercise day in
and day out, you put yourself at a higher risk of injuring yourself. You are also more
likely to become bored, thus making it harder to find the motivation to keep exercising.
While at the gym, switch between machines, join a fitness class, and add some
resistance training into your schedule.
Do strength training 2-3 times a week. Resistance training and weight training
help you stay lean by building muscle and raising your metabolism, even when
you’re not working out. Incorporate these exercises 2-3 times a week, with at least 1
rest day between your workouts.
It’s okay to do cardio on your strength training rest days, as long as you don’t push
yourself too hard. Choose a light to moderate activity level.
Muscle cells are more metabolically active than fat cells. This means that they burn
more calories than fat cells, even while you are resting and sleeping.
Choose workouts that require your entire body to exert an effort. This way,
you work every muscle group and burn calories with more muscles at one time, like
multitasking with your exercise. For instance, combine a form of resistance training with
your arms, like raising dumbbells overhead, while you jog or cycle with your legs.
Get more activity throughout your day. Increase the amount of walking you do
by choosing a far away parking place or taking the stairs instead of an elevator.
Make as many trips upstairs as possible or walk the dog three times a day. Additionally,
dust, sweep, and mop with vigor. The more you move, the more calories you burn.
You might even start a hobby that involves moving around a bit, like gardening,
carpentry, working on cars, or painting large canvases. This will help you burn more
calories even when you’re not exercising.
Get enough rest. Being properly rested will help you maintain sufficient energy
throughout the day, making you less likely to overeat and less prone to injury during
physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so
getting enough sleep can really help you on your path to losing weight.
Create a sleep routine to help you fall asleep faster. Relax for an hour or 2 before
bed, and avoid screens during this time. Additionally, turn down your thermostat,
make your room dark, and put on comfy PJs.
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4 Trying Weight Loss Treatments
Go to a sauna to sweat off water weight. Saunas may result in a loss of a pint of
sweat in just a quarter of an hour. To prevent dehydration, limit your sauna time to
15 or 20 minutes per day. A sauna won’t help you lose weight permanently, but it can
help you look slimmer for a special event.
Make sure you increase your water consumption after you use a sauna to rehydrate
your body.
Pregnant women, young children, and people with blood pressure or heart
problems should not use saunas.
Use a body wrap to temporarily look slimmer. Body wraps claim to help you slim
down by smoothing and tightening your skin to make your waist, thighs, and arms
appear thinner. While these results are temporary, they might help you look slimmer for
a special event. Here are some wraps you might try:
Mineral body wraps: These wraps use a mineral-based cleanser that is supposed
to reduce cellulite, and tone and firm your skin almost instantly.
Lipase body wraps: First, an enzyme wrap is applied to help smooth fat tissue
near the surface of the skin. Then, a second mineral wrap is applied to help tighten
and smooth your skin.
European body wrap: These wraps target trouble spots and are typically offered at
spas. They are supposed to firm and tone your skin, while reducing the appearance
of cellulite or stretch marks.
Hot body wrap: Heat-based body wraps are also typically offered at spas. They’re
designed to stimulate smooth, toned skin.
Attend a weight loss camp. Sometimes sticking with an exercise routine and diet
plan is too challenging. Old habits and daily routines will steer you back to your old
foods and activities at every turn. To combat this, many people enroll in residential
weight loss programs that remove them from their daily lives. Sometimes called fitness
retreats, these programs come in dozens of different styles, and are available for youth,
adults and seniors.
Before you attend a weight loss camp, make sure it’s equipped to safely handle
your age and health specific needs.
Consider liposuction. Liposuction is a surgical option for fast, targeted weight
loss, generally only recommended for people with 1-2 specific areas of highly fatty
tissue but an otherwise relatively healthy body weight. Because it is a surgical
procedure, it carries significant health risks and should only be performed by a licensed
professional.
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8. Community Q&A
Question
Do smoothies also increase weight if consumed everyday?
Question
Is dance an exercise?
Question
What is your opinion on the "original" Atkins Diet?
Question
I've tried lots of different weight loss methods, but usually only for 1 to 2 weeks. I
haven;t noticed any results. Is this because I'm not sticking to the same plan long
enough?
Patricia Somers, RD, PhD
Registered Dietitian
Expert Answer
Smoothies that are made with healthy ingredients like fresh fruit are a good choice. Be
sure to estimate how many calories are in the smoothie, and subtract that from your
daily calorie allowance. If you add unhealthy ingredients or if you forget to add the
smoothie in your daily calorie count, then you may gain weight.
Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Expert Answer
Yes, if you are getting your heart rate up and sweating, then dancing is exercise.
Patricia Somers, RD, PhD
Registered Dietitian
Expert Answer
It's a good plan. Most people do lose weight while on it, and it incorporates plenty of
salads and vegetables.
Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Expert Answer
Yes, consistency is very important to any weight loss plan. Nutrition and activity
changes should be things you can do for the rest of your life.

9. Question
How do I lose weight without having surgery?
Question
Why does cutting out junk food make me want to die?
Question
How can a 14-year-old lose 20 pounds without cutting key nutrients, and still keep
caloric intake at a minimum?
Question
How can a 12 year old lose weight in a month?
Patricia Somers, RD, PhD
Registered Dietitian
Expert Answer
Be patient with yourself. You should give yourself a few months to lose weight in a
healthy and safe way.
Community Answer
You probably feel this way because if you cut junk food out completely and suddenly,
your body is shocked by the sudden change. Also, junk food has a lot of sugar, which
can make you feel energetic, so when you cut junk food out right away your body isn't
used to not getting the sugar you used to consume. My advice is to take baby steps.
Cut out candy/ice cream, then chips, then soda. etc. until you are consuming less or
none at all.
Community Answer
At this age, you need to focus more on exercising other than dieting. Continue eating
proper meals with all the key nutrients. However, cut out all the junk food, including
pop drinks, chips, candy etc. And remember, if you want to lose 20 pounds, take it
slowly; your body is still changing at such a young age.
Community Answer
The kid should eat plenty of fruits, vegetables, and whole grains. The kid should also
exercise, ie: playing outdoor games, trying out yoga or Zumba, dance, or walking the

10. Question
What if I'm starving?
Question
How can I lose weight when all my family members keep making fun of me?
dog. Lastly, the kid should drink lots of water. Most important of all, the kid should
learn to accept him or herself, and understand that they are beautiful, no matter what.
Community Answer
Drink a lot of water and eat low-calorie foods like celery, carrot sticks, watermelon, and
strawberries.
Community Answer
Ignore them. Your health is much more important than their judgmental opinions. On
that note, if you're already at a healthy weight, you shouldn't be trying to lose any. If
not and you don't want to draw their attention while working out, you can do things in
your room where they won't see what you're up to.
Tips
Keep in mind that any diet plan that reduces calories will help you lose weight. Despite
popular belief, no specialized diet makes you lose weight faster due to the types of food
you’re eating. However, some foods help you feel full longer and pack more nutrients,
and specialized diets may encourage you to choose more of these foods.
You may be able to reduce your caloric intake by eating slowly, since your brain needs
about 20 minutes to get the signal that you are not hungry anymore. Taking a breather
in between bites can help prevent overeating, provided you pay attention to how full
you feel and stop after you are satisfied.
Focus on the reasons you want to lose weight to help you stay on track.

11. Health professionals recommend a slow and steady weight loss of 1 to 2 pounds per
week. This is through a combination of healthy diet and moderate exercise.
Fast weight loss for a specific event may be good temporary motivation, but developing
a few specific goals for your long-term weight loss plans is also helpful and may keep
you accountable for a weight loss plan after you achieve your initial goal.
Build a support network of friends and family members who will help you stay on track
and maintain your weight loss. Being accountable to even one person increases your
chances of successful, speedy, and long-term weight loss.
Keep in mind that one mistake doesn't mean you have failed. If you have taken a step
backward, recenter yourself and get right back into the habit of following your plans.
No matter what a magazine article says, spot improving is a myth! When your body
burns fat, it takes it from all over your body, even if all you do are crunches.
Warnings
If you feel negative side effects from your diet or exercise routine such as dizziness,
nausea, weakness, pain, lightheadedness, headaches, or other symptoms, discontinue
the program and resume normal eating or activity patterns. If you feel the pain or
discomfort is severe or that your symptoms are worrisome, consult a health
professional.
Consult a physician or dietitian before adding supplements to your diet plan because
multivitamins and supplements aren’t right for everyone.
Do not begin a weight loss or exercise routine without first consulting a healthcare
professional for advice. There are many health conditions that may worsen if you
attempt a rapid weight loss program.
Avoid fad diets, diet pills, and "quick-fix" diet plans that severely restrict calories or food
groups. Fad diets and techniques for rapid weight loss are not always effective, and
some may be dangerous.
Losing weight too quickly is dangerous and can have adverse effects on your health.
Do not try to deprive yourself. Eating too little is harmful for your health. If you have
attempted to lose weight by skipping multiple meals or drastically reducing your daily
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12. calorie intake, speak with a health professional about getting information on eating
disorders.
References
1. http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-
depth/mediterranean-diet/art-20047801
2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-
diet/art-20111182
3. http://whole30.com/whole30-program-rules/
4. http://health.usnews.com/health-news/blogs/eat-run/2014/01/24/top-fad-diets-love-them-
or-leave-them
5. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
6. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
7. https://www.cdc.gov/healthyweight/healthy_eating/drinks.html
8. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-
20044318
9. https://www.self.com/story/calories-for-weight-loss
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
11. https://www.nhs.uk/live-well/healthy-weight/ten-weight-loss-myths/
12. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
13. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
14. https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/
15. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-
20057916
16. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-
20057916
17. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-
20057916
18. http://www.forbes.com/sites/alicegwalton/2013/09/04/the-6-weight-loss-tips-that-science-
actually-knows-work/
19. http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/
20. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-
20057916
21. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-
weight-gain/faq-20058198
22. http://www.health.harvard.edu/press_releases/sauna_health_benefits
23. https://www.webmd.com/beauty/features/body-wraps-what-to-expect#1
24. https://www.niddk.nih.gov/health-information/weight-management/choosing-a-safe-
successful-weight-loss-program
25. http://www.mayoclinic.org/tests-procedures/liposuction/basics/definition/prc-20012579