Fast Weight Loss Tips

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Everything You Need to Know About Losing Weight Fast and Still Healthy Way

Who wouldn't want a slimmer, sexier body to flaunt?! But oftentimes, the desperation to lose weight fast becomes a frustrating cycle of diets and supplements that lead you back to where you started - FAT. Fast weight loss doesn't mean starving yourself to a size 2 in two weeks; fast weight loss should be a healthy weight loss plan that burns the fat and keeps it off...FOR GOOD THIS TIME.

Learn How to Lose 9lbs in 11 Days



Remember the one cardinal rule to losing weight - EXPEND MORE CALORIES THAN YOU'RE TAKING IN - and you should be good to go.

  • Tip 1: Weight loss starts with a healthy diet:

              Healthy weight loss begins with a healthy selection of food. With so many choices, you never have to resign to the same bland foods day in and day out.

  • Tip 2: Your eating habits are just as crucial to your plans:

              How you eat is often as important as what you eat. Downsizing your servings doesn't automatically mean depriving yourself though.

  • Tip 3: Lose fats fast with easy exercises:

              Because weight loss means losing body fat, exercise is an essential addition to your regimen; otherwise, you will lose muscles more than fat. There are several exercises to choose from so you don't have to stick to grueling workouts you will not look forward to doing anyway.

  • Tip 4: A positive attitude makes the most solid foundation:

              Your positive attitude to your weight loss regimen is your key to achieving your weight loss goals. And your motivation will help keep your optimism burning.

  • Tip 5: A lifestyle change for a better you:

              Working towards a slimmer, sexier you doesn't end when your weight goal is reached; beyond that is the challenge of keeping the excess weight off for good.

Tip 1: Weight loss starts with a healthy diet 

Healthy weight loss diet: the foods that will help you burn those fat - FAST!

To lose weight fast, you need to be loading up on proper nutrition instead of calories. That said, we go back to the most basic of healthy diets - a balance of carbohydrates, proteins and fat.

  • It's perfectly fine to crave carbs!: But not just any carbohydrates of course. Complex carbohydrates found in whole grains are high in fiber that slows down digestion and reduces craving for sugar. They also bind with fat resulting to less fat absorption by the body and increased metabolism.

  • Lose more weight with low-fat, high-fiber food: A diet that is both low in fat and high in fiber can help you lose three times as much weight as when you are on a low-fat diet alone, as indicated by a review of published studies. Furthermore, a study of 74,000 women conducted by researchers from Harvard shows that those whose daily diet comprised of more than two servings of whole grains were less likely to be overweight compared to the group who had more of the white carbohydrates found in white bread, white flour, and white sugar.

  • Start your day with a bowl of fiber-rich and low-fat cereals: Studies show that people who eat cereal for breakfast five times a week are less likely to be obese and have diabetes than those who eat other breakfast foods.

  • Proteins increase metabolism: Pure protein has a thermogenic effect (fat-burning during digestion) of up to 25 percent - higher than the average 10 percent of other food groups. Apart from the thermogenic effect, protein also increases metabolism (by 10 to 30 percent!), decreases fatigue and makes you feel more satiated with less. Research also suggests that protein may have an effect at enhancing leptin, a hormone that suppresses appetite.

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  • Bulk up on protein-rich foods!: That is not to say that your craving for foods high in saturated fats and cholesterol is justified. Instead of red meat, get your daily protein supply from lean sources such as shellfish, tuna, salmon, soy products and low or non-fat cottage cheese. Combat bone calcium loss associated with high-protein diets by bulking up on low-fat or fat-free milk and yogurt which are also great sources for protein.

  • You need fats to burn fats: But don't dig into that succulent feast just yet! Your body needs essential fatty acids Omega 3 and 6; these are indeed essential to increase metabolism and energy levels. The best sources are fish oils and some plant oils. In addition, Omega 3 helps the body remove excess fluid and regulates the body's sugar-level to keep you from feeling hungry while lowering the risk of diabetes as well.

  • It's a no-brainer: fruits and vegetables top your food must-haves: The National Research Council recommends five or more servings of fruits and vegetables daily. Plant-based foods are the ideal diet - rich in essential nutrients, low in fat, have less calories, high in satiating fiber, and more filling.

  • Lose more on a vegan diet: A George Washington School of Medicine research found that as much as 2 and ½ times as much weight can be lost by those who are on vegan diet compared to those who are on a diet of limited fat intake. It doesn't have to be an instantaneous shift if the thought is not exactly tickling your taste buds right now - cutting down on red meat can make a world of difference.

  • Serious weight-watchers should note, though: Fruits should only be consumed at breakfast, in protein shakes, or as snack between meals. Otherwise, the liver will convert the sugar in fruit to fat as it would be busy digesting more complex food.

  • Get water-rich foods to boost your weight loss: A Pennsylvania State University research concluded that water-rich foods (zucchini, tomatoes, cucumbers, soups and salads) in your diet lower your overall calorie intake. That's because you feel fuller on fewer calories. Drinking water will not give the same benefits because hunger and thirst are processed by the body differently - beverage reduces thirst, not hunger.

  • Water helps you to lose fat in many other ways, though: It has been generally advised by nutritionists' to drink 6 to 8 glasses of water daily. Increasing that to one gallon helps to flush out toxins and sodium thereby decreasing fat deposition by allowing the liver to properly metabolize fat. Water also promotes a healthy overall metabolism and can dull the appetite making you feel less likely to eat a lot.

  • Stock up your fridge with low-fat yogurt: A research study out of the University of Tennessee found that the group who slash 500 calories from their daily intake and ate low-fat yogurt (three times daily for a study period of 12 weeks) at the same time lost more body fat and subsequently reduced their weight.

  • A healthy snack of almonds can help reduce weight: This was the findings of a City of Hope National Medical Center study of 65 overweight adults on diets. The group whose diet included a 3-ounce serving of raw or roasted almonds lost 62% more weight and 56% more body fat after 24 weeks. Although almonds are known to be high in fat and calories, they are also high in protein and fiber among other health benefits. The fiber binds the fat preventing it from being absorbed by the body. These nuts are also extremely filling; the satisfying fullness help you to avoid snacking later on.

  • Spice up your meals: Who says you need to resign yourself to bland food for eternity just to get and stay in shape? Some spices are actually recommended when you are losing weight. Cayenne pepper, chili, Cajun seasonings, salsa, ginger, and mustard increase your body's metabolic rate while bay leaf, cinnamon and clove decrease sugar cravings. Seasoning with hot peppers can also help reduce your overall appetite, thanks to its ingredient, capsaicin.

  • High-protein breakfasts helped dieters to feel fuller throughout the day: According to a new study out of Purdue University. The particular research revealed that high-quality proteins from sources such as lean bacon and eggs eaten in the morning will give you an increased feeling fullness that is maintained throughout the day more than high-protein lunch or dinners. This leads to reduced appetite for subsequent meals.

  • The fat that could breakdown body fats is abundant in olive oil: Several studies have shown that the monounsaturated fatty acid (MUFA)-rich olive oil promotes a healthy heart because it reduces "bad" LDL cholesterol without affecting the "good" HDL cholesterol. Recently, it has been discovered that olive oil plays an important role in weight loss. Specifically, substituting olive oil for saturated fats in our foods and cooking has been found to result to weight loss among dieters. Studies indicate that MUFA boosts the breakdown of stored body fats.

Tip 2: Your eating habits are just as crucial to your plans. 

Boost your diet success with these helpful how-to's on mealtime habits

Your weight loss diet won't be as successful when you focus only on what you eat and yet are indiscriminate about your eating. You also need to be watchful of how, when, and how much you eat. Take heed of these important steps that will guide you into a successful weight loss, fast.

  • Keep a food diary: Writing down everything that you eat when you have just started or are starting a diet has been advised by experts. The Center for Health Research at Kaiser Permanente studied the benefits of writing down a food journal and found that it can double a person's weight loss. In tracking every food and drink you take in, you raise your awareness of your own habits and makes you more firm in bringing about the changes you want to see in yourself.

  • Map out your menu: Pore over recipes that you want incorporate into your healthy diet for the whole week and write these down in your grocery list. Planning your menu ahead of time gives you control over what you will eat and the calories you take in daily. Shop for a week's supply so that you won't keep going back to the supermarket, exposing yourself to the beckoning temptation of high-calorie junks.

  • Start out strong with home-made breakfast: A study of 499 people made by the University of Massachusetts showed that the risk of becoming obese is dramatically increased if you leave home without breakfast. Chances are, you will eat out and the types of food and the portions served at restaurants can double the risk of excessive weight gain.

  • The statistics are more dismal for those who skip breakfast entirely: They are 4.5 times more likely to be obese than those who eat it regularly. That's because eating breakfast staves off morning hunger and you're more likely to spread out the calories over the day thereby reducing storage of blood sugar. Skipping breakfast will also send a signal to your body that you are going into a "fast" and your body will then conserve the fat and burn muscle tissues for energy instead - the exact opposite of what you're trying to accomplish.

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  • Spread out calories and control hunger: A South African study in 1999 concluded that morning meals partitioned and eaten at intervals over five hours reduces calorie intake during lunch by as much as 30% compared to eating a single breakfast. Spreading out the meal this way helps your body to release less insulin keeping your blood sugar more stable, aiding in hunger control. Five to six small meals a day is advised, rather than the typical three huge meals.

  • Eat more in the morning: Studies found out that when you do, you tend to eat less in the evening. Plus, getting most of your calorie requirement before noon gives you the rest of the day to burn them all off.

  • Put less food in front of you: Studies revealed that regardless of how hungry we are, we tend to eat the food that is placed before us. Use salad plates instead of the much larger dinner plates to control portions and resist the temptation to reach for seconds. Also, try not to linger too long on the dinner table after you've eaten.

  • Savor every bite: Chew your food slowly instead of gobbling everything down in a flash. Studies show that it takes approximately 20 to 30 minutes for the stomach to relay to the brain that it is filling up. Eating fast can usually result to stuffing yourself before you realize that you have overeaten instead of being comfortably full.

  • Be extra vigilant of calorie culprits lying in wait on weekends: A study made by University of Carolina researchers found that an extra 115 calories are consumed every weekend day, mostly from indulging on alcohol and fatty foods.

  • Read labels carefully: You may be getting a fat-free product but did you also check the number of calories it contains? Also, a short list of ingredients is preferable to a long list. Beware of the stuff that you should be avoiding in processed foods such as high-fructose corn syrup, trans-fat, and sugars among others. Also, some products may be labeled "natural" or "organic" but be sure to check if that meant 100%.

  • The "weight loss"-way to cook food: Is also the healthy alternative to cooking food. Chunk out the pots and pans that require too much oil for cooking and opt for the non-stick variety. Instead of frying your food in fat, just spray on a little oil - and it'd be best to go for olive. You can also use water or wine to sauté your veggies. Whenever possible, also go for broiling or oven-roasting lean meats and go for steamed veggies or fish.

  • Manage portion sizes to manage your weight: It's been said again and again that portion sizes matter to your weight loss attempts just as importantly as the food you're eating. For more weight loss success, put these two side by side. Kelly Brownell, Ph.D. of Yale University and author of Food Fight suggests that for dinner, three-quarters of your plate should be filled with nutritional fare; you can decide on the remaining quarter so you don't feel too deprived.

  • Restaurant serving alert: Large serving sizes make it difficult to rein in your appetite. When eating out with a friend, order individual appetizers (which are usually large enough to be complete meals themselves) and share an entrée.

Tip 3: Lose fats fast with easy exercises. 

Get slimmer and sexier with workout regimens that can be as fun as they are easy!

The very basic concept (and rule) of losing weight is pretty straightforward: calories in vs. calories out. Exercise is your one perfect solution to jump up the "calories out" side of the equation. But more than that, there are actually several more reasons to embrace exercise in your daily life. And from these tips, you need not be too hard on yourself to see results.

  • Lose the fat and keep it off: give your metabolism a boost! You can lose weight just by dieting alone. Just don't expect to lose it for good. When you focus only on cutting down your food intake without exercise, you lose more of the excess water and muscle mass. Your efforts will hit a plateau soon after and you will start gaining back the pounds - in fat this time. In order to shed off weight and to keep it off for good: exercise. Exercise increases your metabolism, exactly what you need to burn calories 24/7.

  • Burn 300 calories with a 45-minute walk: A study conducted by researchers from the Duke University shows that sedentary people who exercise with just a 30-minute walk were able to maintain their weight; but those who increased the walk to a 45-minute brisk pace (which translates to 300 calories lost) were able to reduce weight.

  • Do more for your body with walking exercises: Walking is beneficial to your overall health because it helps improve your overall blood circulation. Walking is also an ideal exercise because it's easy on the joints. More than making for speed, you actually achieve more if you take it easy with a moderate pace but aim for longer time spent at walking. Sedentary people normally walk an average 2,000 to 3,000 steps a day. Adding 2,000 more steps to that should be enough to maintain weight and adding more can help to lose weight. Measure your number of steps with a pedometer and walk towards a 10,000-step goal daily.




  • Burn calories and cut your appetite with a walk before dinner: This was the conclusion on a study of 10 obese women in Glasgow, Scotland. Specifically, 20 minutes of walking before dinner effectively cut their appetites and made them feel full faster, much like the effect of a filling appetizer right before the main meal.

  • Use the stairs more often: The Centers for Disease Control reported that 10 minutes spent daily on walking up and down the stairs can help you lose 100 calories daily which builds up to a loss of 10 pounds of fat a year if you keep at your regular diet and lifestyle.

  • Burn calories faster with low intensity cardio: Low intensity cardio is when you're heart is pumping at 40 to 60% of your maximum heart rate (calculated by subtracting your age from 220). This can be achieved with most light activities such as walking, jogging, swimming, riding bikes, or just having plain fun playing! Gradually build up your speed and the duration to see more results.

  • Burn 20% more with interval cardio: Canadian researchers from the University of Guelph in Ontario studied women who did interval trainings on bikes: 10 sets of four minutes of vigorous biking followed by two minutes of moderate pedaling. The findings? They burned 20 percent more calories than those who kept at it at the same, steady pace all throughout the set. Interval cardio also boosts the body's metabolism that you will help you to keep burning fat long after your exercise session.

  • Ramp up your metabolic rate: And the best way to do that is to build and maintain your muscles through resistance or muscular training. According to Cedric Bryant, Ph.D., chief exercise physiologist for the American Council on Exercise, building your lean tissue through exercises increases your resting metabolism. When you work out your muscles, they "break down" and the body repairs them with energy derived from fat. Increasing this breaking down process - and the repair as well - helps your body to keep on burning fats even while you're already resting.

Tip 4: A positive attitude makes the most solid foundation. 

Start by knowing you can do it - and find that you really can!

Before you can get anywhere with your attempts to slim down, you need to know where you are heading. Even then, it can still be a challenging endeavor, and your resolve will be severely tested along the way. This is why fast weight loss tips can never be completely rounded up without listing motivation and optimism as key factors in achieving your weight loss goals.

Know that you will sometimes be tempted to fail (the huge dropout rates in several weight loss programs is telling enough) but guard yourself against it by knowing how you can face the potential pitfalls.

  • Know the target you're aiming for and know it well: Before starting on this challenging new chapter in your life, you need to have a clear set of goals. How much weight do you need to lose? How soon? Why? Knowing these makes your weight loss target a priority and gives you the real motivation behind these plans. That's how seriously you need to take it; otherwise it will be easy to find excuses not to do it.

  • Map out your plan to weight loss success: You have a target destination, now you need a map to guide you there. Sports nutritionist Susan Kleiner, Ph.D., R.D. of High Performance Nutrition in Washington suggest that it's better to have weekly goals and to carry over each week's goals to the next as you add new ones. For example, your goal this week is to add more fruits and vegetables in your diet; next week, you add this to your goal of walking 10,000 steps daily, and so on.

  • Lose the weight fast, but not too fast: The key to losing weight - and, more importantly, to sustain the effort - is to not lose it all in one go. Also, if you peg the target at 50 pounds, a week's loss of 1/2 to 2 pounds (the safe target agreed upon by experts) will not feel like much of an achievement. This can lead to disappointment and frustration, then ultimately to feeling discouraged and then giving up.

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              The better way to go about it would be to lose 5 to 10% of your present body weight in a given period. Not only will achieving your target make you feel like a winner, it will also dramatically improve your overall health. Reaching the small target doesn't mean you need to stop there; set a new one and go for the next round!

              Another benefit out of this relatively slower weight loss is that your body and skin won't sag. Seeing positive results faster will make you feel so much more positive about your weight loss plans!

  • Make your can-do attitude a daily mantra: Self-fulfilling prophecies are also true for weight loss attempts. Focusing your mind on the difficulties and excuses of why you can't do such and such serves only to make you stop trying.

              The converse is just as true: focusing your mind on being perfectly capable of achieving your goals conditions yourself to find the means to do it. Tell yourself I will get more out of my can love the taste fruits and resist junk lose repeat it throughout

  • Arm yourself with discipline and perseverance: Weight loss has often been called "the battle with the bulge" and not for nothing. If you've tried - yet unsuccessfully - to lose weight before, this is definitely something you can relate to especially those who have suffered the frustrations of a yo-yo diet.

              But weight loss regimens are not always foolproof and it's better to expect at the onset that you are likely to encounter hindrances in the course of slimming down. Equip yourself with the discipline to stick to the diet and exercise plan to a sexier you and persevere in the face of momentary setbacks.

  • Let families and friends in on your weight loss plans: Families and friends are not only vital sources of support and motivation, letting them know can make them help. For one, it can prevent them from unknowingly sabotaging your efforts to lose weight. They will also be more accommodating of the changes you need to make in your diet, your activities, your priorities, and even your social life.

  • Making weight loss a public commitment can motivate you: to not accept failure as an option. But beware of people who might discourage you or those who say you don't need to lose weight: it's your choice to make and you alone have the power to decide whether or not you should.

  • Online weight loss buddies are more helpful: This was found out in a study conducted by researchers from the University of Vermont. Volunteers were asked to hook up with weight loss buddies through a weight maintenance program based on the Internet. After 18 months, it was clear that the group with online weight loss buddies were able to sustain their efforts to slim down better than the group who met face to face.

Tip 5: A lifestyle change for a better you. 


Fast weight loss tips can only take you so far. Beyond losing weight is the new challenge of keeping it off. But when you follow healthy weight loss tips that focus on proper nutrition, healthy eating habits, and increased physical activity, chances are you're in for a longer ride. Take it a step farther and accept it as a lifestyle change - once you lose the excess weight, it'll just be natural to keep it off!

This is one change that you are making for the better, and the great results you'll be seeing in yourself will make you wonder how you could have lived otherwise.

  • Take baby steps: This is not a diet fad that will fade away when the next biggest commercial thing comes around. A successful weight loss regimen should be considered as a new start to a healthier you, permanently. Ease into it gradually so you won't be intimidated by the magnitude of change you need to make.

  • How much sleep you're getting is just as important: as what food and how much you're eating or the exercise you do. When you sleep seven or less hours only, your glucose levels will rise and you'll find yourself craving for more food in the daytime. This is exacerbated by stress - you feel more stressed out when you lack sleep - which also increases your appetite. Add to that the fact that when you're not sleeping enough, your body doesn't function at its peak so your activity level goes down and so does the number of calories you can burn.

  • Brush your teeth after a meal: The minty freshness of toothpaste in the mouth sends a signal to your brain that mealtime is over so you stop wanting to eat more. Moreover, brushing your teeth not only seals a meal, it can also stop your craving for a sweet treat.

  • Allow yourself a treat: It would have been easier if you will never have to face temptations ever again but that's just not so. Instead of forcing yourself to hold back when the craving is particularly strong, give in to the urge. But do compromise: eat only half to satisfy your craving for the taste and throw the rest away. It's ok to indulge once in a while, so long as you make sure it's just once in a while.

  • Recognize the TV as one culprit in your weight gain: According to a Nurses' Health Study from the Harvard School of Public Health, watching TV is associated with lower energy expenditure and can more likely lead to obesity and diabetes than other sedentary activities. Not only is your physical activity limited to merely operating the remote control, studies also reveal that people who watch TV tend to snack more and to snack on junk foods.

  • Watch less evening TV: Since watching TV encourages you to sit and snack for a stretch of a few hours, sacrifice at least one program that you don't like that much anyway and use the time to log in a thousand more steps in your pedometer or use commercial breaks to do stretching exercises. Also prepare crunchy veggie snacks so you won't reach for bags of chips when curling up to your favorite soap or sitcom.

  • Avoid the kitchen after dinner is over: A University of Texas study that snacking after dinner jumps up the overall calories consumed - an astounding 300 calories in fact! Also, midnight snack calories are less likely to get burned and are more likely stored as fats since you'll be hitting the sack thereafter. Avoid the pitfall by making sure you have no reason to visit the kitchen once dinner is over: wash the dishes, wipe the counters, and lock up the pantry and fridge.

  • Remove the distractions from your life: One of the very first fast weight loss tips you needed to heed was to chunk the junk out of your food cabinets and fridge. As with distracting foods, you also need to avoid people who have habits that you're trying to break or will distract you from your weight loss regimen. This is particularly important at the start, your iron resolve may not be strong enough to withstand the test just yet. Hang out more with people who are epitomes of the changes that you want to see in yourself.


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