How To Lose Weight Fast

Kavin Tjhan , On July 6, 2017


It’s summer, and you preferably like a summer body to impress your peers at the beach. However… you have the feeling that your body isn’t just up to par with how you wanted it to be. Worse, you feel fat and out of shape. Have you ever felt this way?

To be honest, when I recently became aware of not looking good for summer compared to my friends, I feel somewhat inadequate. It also doesn’t help that I enjoy eating unhealthy foods. I am sure you ask yourself how to quickly lose weight and shed some belly fat?

But, despair not! For I’ve got a guide that will help you lose weight quickly, and that will get you that summer body you’ve always wanted.Ready to lose that belly fat and get that killer summer body? If so, read on…

An individual losing belly fat and weight fast

Individual feeling confident due to fast weight loss.


How to lose weight fast?

While there is no magic pill to help you lose weight in a mere second, and the low carb diet is overrated, you can start with scientifically analyzing your body weight with fitness calculators like the BMI equation and the BMR Equation. Once you find your numbers you will have a good benchmark of where you are and by using a calorie calculator you can have a quick estimate of how many calories to eat and get an approximation of how long it will take to achieve your weight loss goal. In addition to the fitness calculators you can use to measure your progress, here are some methods which will help you to turn off your weight gain hormones and are guaranteed to give you weight loss results.

  • Weight Loss Exercises
  • Eat a healthy breakfast
  • Portion Sizes/Control (not necessarily the low carb diet)
  • Drink plenty of water
  • Grind and stay motivated

I’ll go over this list in detail about what you need to do to lose weight quickly.


Lose weight through exercise

Obviously a no-brainer, exercising is key in your quest to a quick weight loss, including losing your belly fat and showing some abs. You obviously don’t have to go hard-core in your ab exercises, but must be ready to commit on a daily basis to ab exercise.

Short on time? Try walking/light jog during your lunchtime. Got time? Head to the gym to partake in cardio and your favorite exercises.


Eat a healthy breakfast

There’s an old-school saying “eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Most likely, an elder would have given you this advice, (maybe not knowing it was weight loss advice)  in order to teach you the importance of having a healthy breakfast in the morning. As you grow older, you may now have commonly skipped breakfast altogether in order to save time for you demanding schedule. You, therefore, make up for breakfast by eating a bigger lunch and dinner. But, is this the right way of doing things nutritionally and losing weight? Research studies have shown that having breakfast means you individual will have a higher chance of losing weight, especially losing belly fat. This is a simple step in how to lose weight fast.

This is because by eating breakfast, you stimulate your metabolism and as a result, lose weight. Your metabolism is a key ingredient in burning off the calories consumed from your food. Eating a proper breakfast also helps have a positive effect on your blood sugar concentration in your body.

However, when eating breakfast for weight loss, it is best to consume healthy foods like fresh fruits, eggs, and complex carbs like whole grain bread. If you’re feeling a little fancier, cook a proper breakfast.


How to lose weight with portion sizes/control

In order for you to get rid of that stubborn belly fat and get your summer body, you are going to need to burn more calories than you consume through the foods you eat. But how do you exactly achieve this? First, you need to calculate your BMR – Basal Metabolic Rate, or the amount of calories that your body consumes to maintain its regular daily functions, then you need to add your activity factor to get the amount of calories you consume in any given day in your ordinary life. You can use this calculator to find that number. Now keep in mind that a pound of belly fat is 5000 calories, so to lose weight fast you need a calorie deficit in your diet. I know you want to lose weight fast, but for optimal health, it is recommended that you lose belly fat gradually and sustainably, with a calorie deficit of no more than 500 calories per day.

You may now ask, how can I  count my macros for a weight loss diet? How can I not feel hungry when on a diet to lose weight? The first tip I’m going to give you is the power of vegetables. But having vegetables in your weight loss diet and bulking up your meals with them you have an easy way to cut down on your calories while filling you up. Veggies like spinach and Chinese broccoli can be used as a sandwich topper or be added to your pasta, rice bowl, or stir-fries.

For fresh fruits, do the same exact thing that is noted earlier about vegetables.

Second, a trick to help you control your portions for successful weight loss would be to switch the carbohydrates upside-down. Think of it this way, take a parfait. While most parfaits have a granola base, switch the granola for yogurt as your base, and then sprinkle the granola lightly on the top. Your weight loss journey will seem much more pleasant than it sounds.


The low carb diet

In addition to portion control many nutritionists recommend going on a low carb diet to lose weight fast. While there is some basis to this claim it is important to differentiate the low carb diet to a no carb diet.

Low carb diet recommends you to lay off those simple processed carbohydrates, don’t mistake this as meaning that complex carbohydrates need to be avoided. To the contrary, your body needs carbohydrates to maintain minimal body functions. It would be very difficult, if not unhealthy to avoid carbohydrates in general (bear in mind that broccoli is also a source of carbohydrates).

Some low carb recipes that can help you lose weight can have a scoop of brown rice, just eat in moderation and early in the day, like at breakfast for example. In order to find out how many calories you can consume you can check out this free calorie calculator.


Losing weight by drinking plenty of water

H20, is key in helping you to lose weight… literally.

Drinking plenty of water can help you lose weight fast. But why though?

Water is an appetite suppressant, and drinking it before eating food can help your weight loss objective by making you feel fuller, you are also likely already slightly dehydrated so drinking water will serve multiple benefits. Facts from WebMD proves that drinking water before eating food results in an average fat reduction of 75 calories per meal. Do the math, and drinking water before just one meal per day will help you to take in 27,000 fewer calories per year. that’s a lot of calories lost & think of all that lost belly fat!

Also, helping you in how to lose weight is water. Drinking water prevents muscle cramps, keeps you hydrated, and helps lubricate your joints.  This is essential to help you stay in the gym longer and exercising more.


Grinding and staying motivated are key ingredients to weight loss

I can’t stress how important this last fat loss tip is.

Having motivation, discipline, and determination goes a damn long way in helping you achieve your goal of losing weight and that stubborn belly fat. It may certainly be tough at first sticking to the plan, and honestly, that’s okay. But, having the grit and determination to stick to your weight loss plan will help you out.


How to lose weight fast conclusion

There is no secret in how to lose weight, there is no magic pill, there is no fairy that will do it for you, and fast weight loss does not happen on its own. However, I am confident in your ability and if you follow the above steps and consistently stay with it, you will see reduced fat that will make you happy and feel good.

Afterwards, go show off that summer body of yours!

Kavin Tjhan

Kavin is a health and nutrition researcher and a blog contributor at MealPro. He loves meeting like-minded people, hearing new ideas, and spreading the good word of nutrition.