10 Ways to Lose Weight Fast

In this article I will not go in the technicalities and will not include macros and other elements and try to keep this article as simple as possible for a normal/average person to understand. So let’s start.

1. swap your go to order

I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month.

2. Control your diet

Study says fast foods like cheese burger, French fries and other high calories food will be the roots caused for diseases such as high blood pressure and cardiovascular disease caused by diabetes later linked to heart disease .In such circumstances ,we must avoid those kind of unhealthy food or high calories food and go for healthy diet meal. 

Research show fast fried food consist Trans fats .Few type of foods such as fried chicken, battered fish, hamburgers, French fries and fried noodles that easily can be bought in supermarket or grocery shop which contain high trans fat .During high cooking temperatures when when frying the food ,the trans fat content of the oil will increase slightly and lead to fat if the body unable to process and store within it .

3. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

When you do that, your hunger levels go down and you end up eating much fewer calories .

Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight .

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight or obese women .

The low-carb group is eating until fullness, while the low-fat group is calorie-restricted and hungry.

Cut the carbs and you will start to eat fewer calories automatically and without hunger.

Put simply, cutting carbs puts fat loss on autopilot.

4. Have a 300-calorie breakfast

I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It  Keep my hunger down  so I snack less throughout the day. In a little over a year, I've 

shed 65 pounds.

5. Kick the habit

If you are smoker, your body consisted higher amount of visceral fat than those non-smokers. So, if you want to lose belly fat fast, change the habits .By using lozenges, gum, or patches to help your body resist to nicotine.

 Figure out you smoking habits and overcome cravings on nicotine. Find an oral substitute if you always smoke in your car, prepare some gum,mints to keep your mouth busy. There are also research showing after quit smoke will lead to weight gain but in long run will benefited to your health and other .This is temporary weight gain that does disappeared over few month .

6. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.

Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.

Protein Sources

1. Meat: Beef, chicken, pork, lamb, etc.
2. Fish and Seafood: Salmon, trout, shrimp, etc.
3. Eggs: Whole eggs with the yolk are best.

The importance of eating plenty of protein cannot be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day .

High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet .

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Brussels sprouts
• Cabbage
• Swiss chard
• Lettuce
• Cucumber
• Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.

A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Fat Sources

• Olive oil
• Coconut oil
• Avocado oil
• Butter

Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

To see how you can assemble your meals, check out this low-carb meal plan and this list of 101 healthy low-carb recipes.

7. Healthy up your happy hour


After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds. —Ellen Setzer, Cleveland, OH


8. Lift Weights 3 Times Per Week

You don't need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.

If you're new to the gym, ask a trainer for some advice.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat .

If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.

9. Don't supersize it

When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I've shaved off 16 pounds in seven weeks, and I'm on track to being thinner than my high school self for my 10-year reunion later this year. —Miranda Jarrell, Birmingham, AL

10. Run your butt off

When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I've lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They're too big now!—Lauren Castor, Anniston, AL

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