How to lose weight fast and keep it off for good

How to lose weight fast and keep it off for good

This article covers the best and fastest ways to lose weight for women from the best diets to lose weight fast to the best physical activity to lose weight fast and a few other tips to help with the weight loss process

A lot of factors need to be considered before planning a weight loss journey like, age, diet, lifestyle and health condition.

There are endless diets, supplements and meal replacement plans available online on various food blogs claiming to ensure rapid weight loss in just a few weeks, but most lack any scientific evidence. I’m sure you’ve tried one or two yourself and ended up right back where you started – fat, lazy, unhappy, and unhealthy. How to lose weight is one of the most pressing health questions for many people.

People mostly gain weight by consuming more energy than they can burn, so consuming fewer calories, or energy, can aid in weight-loss. But it’s important to note that there are other factors that play a pivotal role in the weight-loss process like, genetics, metabolism, hormones, stress, diet, body type, and lifestyle.
So, is it really possible to lose weight fast? Yes! You just need to know how to do it the right way so that the pounds melt off without your body fighting you every step of the way.
This guide will show you the most effective methods on how to lose weight fast and keep it off for good!

Health risks of being Obese or overweight

Obesity is the most common health problem of the modern era. It is a condition where accumulation and distribution of unhealthy fat in a person’s body occurs. This increases the risk for many serious health complications.
Health Risks

A study conducted by the World Health Organization (WHO) in 2016 revealed that almost 1.9 billion adults were overweight and out of these a whopping 650 million were obese.

Being over-weight does not necessarily mean that you will develop the health risks mentioned below but what it will definitely do is increase the chances of these risks.
Excess body fat can add a lot of strain on the bones and also effect certain organs, which can cause hormonal and metabolic changes also leading to inflammation in the body.

Obesity can develop or increase the risk for several health risks including: 

  • Type 2 diabetes
  • High blood pressure
  • Heart disease and strokes
  • Certain types of cancer
  • Sleep apnea
  • Osteoarthritis
  • Fatty liver disease
  • Kidney disease
  • High blood sugar during pregnancy
  • Increased risk for a cesarean delivery (C-section)
If you have a difficult time taking the first step on your weight-loss journey, consider the feel-good factor it will give you. Maintaining a healthy weight will make you feel better and more confident about yourself.
The key to losing weight is to make the firm decision to change your lifestyle and take one step at a time and be consistent.

Can You Really Lose Weight Fast?

Our first instinct on when we are told that we can lose weight fast is to call it a pack of lies. And that is totally understandable. It is better to be skeptical about something and doing your research and digging deep before you naively throw yourself at this tempting prospect without any consideration.
can you lose weight fast
The good news is that It is possible to lose weight fast by following an Individualized weight loss strategy that suits your body and being consistent.

Truth is that there is no “one size fits all” solution to losing weight. Individualized weight loss plans go further than generic ones. What will work for one person may not necessarily work for you. Every individual body will respond differently to different weight loss diets, supplements, workout routines, depending on various health factors mentioned above. Don’t stress yourself out if a weight-loss strategy that worked for somebody else doesn’t work for you.

How to lose weight fast?

if you want to lose weight fast in 2 weeks, 3 weeks or even a month, then you have to plan out a weight loss strategy that will suit you individually keeping in mind your genetics, lifestyle, metabolism, hormones, stress, diet and your body type.
Most nutritionists, dietitians and health professional agree that the most effective way to lose weight is achieved with a combination of two things, A Healthy weight-loss focused diet and Physical Activity especially if you want to keep the weight off in the long run. So if you’re thinking of how to lose weight fast without exercise then you will more likely end up stressed out when you don’t achieve your weight loss goals. Physical activity is as important as choosing the best diet for weight loss.
It is important to note that people who lose weight very quickly are more likely to regain the weight over time as compared to the people who opt for the less drastic diet changes and physical activity which is a much slower and time taking process.
Below steps will help you burn more fat and calories in a much shorter amount of time. so if you are looking to shed pounds fast, then consider these steps into your daily routine to achieve a lasting weight-loss success.

Best Diets to Lose Weight Fast

It is important to keep in mind that a safe weekly weight loss is considered to be between 0.5kg and 1kg (1lb and 2lbs approx..). Anything which is faster than this will fall in the rapid weight loss diet. Although rapid weight loss diets are not necessarily recommended as it increases the risk of health problems including gallstone, malnutrition and fatigue, it never the less helps you lose weight fast. But as mentioned earlier that every individual body will respond differently to different weight loss diets.
best diets for weight loss

Selecting a new diet for rapid weight loss can be tricky. A healthy weight loss diet is one commitment that will take time and consistency. A good tip is when selecting a diet is to try and bias towards a diet that will include the foods that you love. A good diet will easily fit into your daily routine and will not really feel like a diet, but a lifestyle.

Below is a list of diets to lose weight which have been found to be effective in short term weight loss. Go through the list until you find the one that feels right for you. As a precaution its always better to be supervised by a nutritionist while on a rapid weight loss diet as it might be unsafe for some people to go on a rapid weight loss diet on own their own.

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1-The Mediterranean diet

The name Mediterranean diet comes from the eating and drinking habits of the people living in the Mediterranean countries, such as Italy, Greece, France and Spain.

mediterranean food diet

People of this regions have traditionally followed a diet comprising of fresh fruits and vegetables, olive oil, healthy fats, whole grains, legumes, fish and lean proteins.

Mediterranean diet has been attributed to more weight loss as compared to other low-fat diets. A study conducted in 2008 showed people losing more weight when following the Mediterranean diet as opposed to other low weight loss diets.

2-Low Carbohydrate Diet

As the name of the low carb diet suggest that when the intake of carbohydrates is reduced, the way in which your body normally recruits energy changes aiding in the weight loss process.

low carb diet

A study has shown that following a low-carb diet based on specific foods can result in much faster weight loss as compared to other low-fat diets

Most of us have an idea what types of food we need to avoid on a low-carb diet like cakes, waffles, fries, ice cream and other desserts but what may surprise you that food like milk, cereals and whole-grain breads are also to be avoided while on a low-carb diet simply because they break down into sugars that can increase your insulin levels and potentially make it harder to lose weight.

3-Paleolithic OR Paleo Diet

The name Paleo Diet is derived from Paleolithic which basically means to follow the eating habits of our early human ancestors. For this reason, it is also known as the caveman diet.

The purest form of the paleo diet permits you to eat only the foods consumed by our stone-age ancestors about 2.5 million years ago. A study has shown that following a paleo diet can lead to a significant weight loss.

The paleo diet involves limiting processed foods, legumes, dairy products and added sugar, although there are many variations to the paleo diet to suit an individual for more effective weight loss results.

4-Conventional Hypocaloric Diets (Calorie-Deficit Diet)

The calorie-deficit diet involves not consuming as many calories per day as a body normally needs to maintain the body weight. People on a calorie-deficit diet usually consume between 800 and 1,500 calories per day which can lead to a faster weight lost.

calorie deficit

While there are studies showing an effective weight loss amongst people on a low-calorie diet, this diet is not recommended for everyone especially pregnant or breastfeeding women.

A lot of low-calorie diets are commercially made formulas limiting the consumption of calories replacing the foods we normally eat. It’s always best to work with a dietitian or a nutritionist to figure out the right number of calories for you based on your individual case and structuring your meals and portions for an effective and safe weight loss program.

5-Plant-Based or Vegan Diet

One of favorite diet plans among people to lose weight is the plant-based or vegan diet considered as an optimal diet for weight loss. This diet involves consuming foods that are not made or derived from animals. This diet emphasizes foods like fruits, vegetables, legumes, herbs and seeds.

vegan diet
The vegan diet can be customized to your individual needs on how strict and quick you want your diet plan to be and can also include limited animal derived foods including dairy and eggs. Again this will depend and vary for every individual.
A vegan diet can be consumed raw or cooked and reviews have shown that this diet can help in preventing obesity in a healthier and sustainable way as compared to other non-plant-based diets.

Another study published in the Journal of the American College of Nutrition compared a whole food plant-based diet with the Mediterranean diet and the results showed a better weight loss being on a vegan diet.

6-Detox Diet

Detox diets have become very popular these days in the weight loss world. The detox-diet is generally a short-term dietary intervention aiming to flush out harmful toxins from the body while increasing the absorption of healthy vitamins and minerals and improving circulation, boosting immunity and metabolism.

detox diet
In addition to cleansing the body of toxins, a detox diet also has positive effects on mental health.
A typical detox diet involves a period of fasting, followed by a strict diet of fruit and vegetable juices and water or even herbal teas which naturally cleanses the liver and kidneys.

Out of the studies conducted on detox diets, a 2017 review suggests that detox diets can help in weight loss while limiting the calorie intake during the duration of the diet.

How to Lose Weight by Physical Activity?

One of the biggest reasons for the present obesity crises if the insufficient physical activity. Many people make the mistake on focusing solely on weight loss diets without realizing the importance of physical activity.

Physical activity
Physical activity is just as important, if not more, than following diets to lose weight when it comes to long-term weight loss success. Doing sufficient physical activity will aid in burning of calories and help you achieve sustainable weight loss while following a weight loss diet. Many studies have shown that people who work out on a regular basis are able to maintain their weight loss as opposed to people who rely exclusively on weight-loss-diets.
You can choose any form of physical activity out of the many options available today if your goal is to lose weight fast. However, what is more important is consistency. Including physical activity in your daily routine will give you positive results in the long run on your weight loss journey.
There many types of physical activities you can try. Confused about what physical activity burns the most fat, then take a look at the following weight loss exercises:

1-High-intensity workouts

The high intensity workout involves shorts bursts to intense physical activity followed by short periods of rest. This process forces your body to use energy from fats as opposed to energy from carbohydrates which helps to lose weight fast.

HIIT or High-Intensity-Interval-Training is a great way to shed pounds in the shortest possible amount of time, making it one of the go-to physical activities to lose weight in today’s hectic lifestyle. Choosing the best type of workout for HIIT can be a little intimidating considering the various options available like Sprinting, jogging, rope jumping, Power Squats, Knee Push Up, Jumping Jacks etc.
An easy way to start is by sprinting for a couple of minutes followed by light jogging for few seconds and repeating this for 30 minutes every day will help your burn more calories and losing weight faster.


This group classes exercise is more like a dance party for many than a weight loss workout, dancing to the beats of flamenco and salsa. Zumba, the Latin inspired fitness dance has taken the fitness world by storm. Many people swear by Zumba helping the, lose weight.
The positive thing about Zumba is that it’s addictive and a fun way to exercise and lose weight, simply because people find the Zumba classes fun, so they keep attending consistently, which is exactly what you need in a physical activity, being able to do it on a regular basis.
The Zumba sessions usually last between 60 and 90 minutes. Instructors will typically start off with a short warm up and then dive into the intense dance activity which will help you melt fat.
A typical 60 minute Zumba session can help you burn 360 calories on average. Doing Zumba two or three times a week could significantly help in weight loss.

3-Weight training

Weight training is an efficient way to gain and sustain the weight loss. Weight training or strength training is considered as one of the best exercises to lose belly fat and will help build more muscle and muscle burns more calories than fats. Adding cardio or HIIT will substantially boost the chances of weight loss.
Besides increased metabolism, weight training will help speed up your resting metabolic rate meaning how fast you burn calories when your body is completely at rest. People of a weight loss are believed to lose much more weight who lift weights as compared to the ones who did cardio.
Weight training is very efficient in losing weight and you only need to do it two to three times a week to really reap the rewards. The typical weight training exercises include Reverse lunges into bicep curls, squats into shoulder presses, or pushups with rows.


Jogging is a type of running done at a pace of less than 6 miles per hour. To achieve weight loss, you need to burn calories and jogging is one of the best affordable and accessible ways to drop those pounds in a short amount of time if done consistently.
The number of calories you burn while jogging will depend on fast you are jogging, your weight and a few other factors like age etc. On average a typical 30-minute jog can burn about 330 calories.
If you have not been doing any physical activity for a while, then you need to start slow with a proper warm-up to get your heart rate up. Begin Jogging for a minute, then walk for a minute. As you get more comfortable, you can start increasing your jog time and decreasing your walk time and it will naturally become a part of your daily routine over time as long as you’re consistent.


Running can be one of the most effective ways to lose weight. Typically a 140-pound can burns about 13 calories per minute and on average you can expect to burn between 70 and 100 calories per mile which can be a substantial number if you are on a weight loss diet and plan to lose weight fast.

How much weight you lose while jogging consistently really depends on your age, gender, height, body weight etc., nevertheless running will boost the number of calories you burn.
Start by doing a 20-minute run at around 80 percent to 90 percent intensity regularly and as you progress and become more fit, you can extend the duration of the run.
Once your body gets used to running, you might notice that your weight loss is starting to slow down. To keep from plateauing, you add different challenges to your running routine for example adding uphill sprints.


Like all other types of cardiovascular exercises, swimming also burns calories and can help you lose weight. But unlike, say, walking or jogging, moving through the water creates more resistance, forcing you to use your muscles more and by building more muscles means you are also burning more calories.
Swimming truly is a full-body workout, and each stroke uses the muscles in different way. In addition, it is a low-impact physical workout which basically means they will give you cardio and muscle building without the heavy wear and tear on your body which you can get from other non-water-based physical activities like running etc.
When you are starting out swimming will burn a lot of calories but as you progress you will become more efficient and your heart rate will not increase as much. To tackle this, you need to swim harder and faster to achieve a sustainable weight loss by swimming.

Other Tips to Lose Weight Fast

Every individual has unique needs and different eating habits and lifestyle and adopting a weight loss diet or doing physical activities for weight loss will give different results for different people depending on their age, body weight, health conditions etc.
Here are some other tips you can follow to help you lose weight fast in addition to following a weight loss diet and physical activities:

1-Sleep Well & Be Positive and Manage Stress Levels

Keeping your stress levels and sleeping habits under control is a key factor in rapid weight loss.
Having a good sleeping habit will go a long way in boosting your weight loss progress. Lack of sleep can cause hormonal changes which can lead to increase cravings for unhealthy foods adversely effecting your weight loss plan. Getting a good night’s sleep also helps you think for clearly and make good decisions in life helping you stay more positive and reducing stress levels.
If you have trouble sleeping during the night you can try to do something which relaxes your mind before you go in bed like listening to calming natural sounds or music or maybe even reading a book. Yoga and meditation have also been attributed to reduce stress levels and calm the mind and body which can help in a positive outlook towards life.

2-Intermittent Fasting

Intermittent fasting or IF is a pattern of eating which involves alternating cycles of fasting and eating and consuming meals within a shorter time period during the day.
intermittent fasting
Amongst the many benefits of Intermittent fasting is the rapid weight loss. This is achieved because when you fast, your body is forced to burn stored fat for energy.
There are two popular methods of intermittent fasting:
  1. The 5:2 Diet: Fast 2 out of every 7 days. On fasting days consume 500-600 calories.
  2. The 16/8 method: Fast for 16 hours and eat only during an 8-hour window.
Intermittent fasting is also known to regulate insulin levels, which can lead to further fat loss.
When starting Intermittent fasting, start slowly and gradually increase the time you fast each day. Be Mindful when eating and only eat healthy foods during your eating window and avoid overeating.

3-Drink plenty of water

Drinking water is one of the best ways to boost your metabolism, flush out toxins from the body.
Increasing your water intake acts as an appetite suppressant because water passes through your body quickly and helps to fill your stomach up to some extent. This signals the brain that you are full and don’t need to eat too much. Also, when you are a little dehydrated, the brain often mistakes it for hunger. In addition, drinking more water also increases your metabolism. This will burn more fat and will help in weight loss.
The general recommendation is about eight 8-ounce glasses of water per day, with the first glass consumed as soon as you wake up. It is important to drink water before a meal and not after, as researches suggest that this can help you in consuming fewer calories resulting in an effective weight loss.

The Bottom Line

Maintaining a healthy weight is important for functioning well in day to day life. As discussed in the article many factors play a role in people being obese or overweight and making a few simple changes and additions to your lifestyle can help you attain sustainable weight loss.
Avoid an inactive and stressful lifestyle by going to the gym or jogging regularly and compliment this physical activity with a right suitable weight loss diet recommended to you by a dietitian. Live a more confident, motivated, healthy and positive life by adopting these simple changes.
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