How to Lose Weight Fast: 51 Tips

How to Lose Weight Fast: 51 Tips

How to lose weight fast - Dr. Axe

Maybe you’ve decided to get in better shape to improve your overall health, gain more energy, or in preparation for a competition or special event. Whatever the goal, you are certainly not alone. Most people in this world know what it’s like to live with extra body weight, and that it can be a struggle to sustain weight loss.

Assuming you’re not already underweight (you can use a BMR calculator to determine this) and go about weight loss in a healthy manner, then there’s never a bad time to get fit and work on reaching a healthier weight.

But if you’ve ever tried slimming down in the past, you know that it’s not necessarily easy to just change your diet and squeeze in more exercise. That’s why we’ve considered many ways for how to lose weight fast.

From introducing new foods into your weekly diet, to trying new ways of exercises, to even having a cheat meal here and there, the diet and lifestyle tips below can help you achieve your health and fitness goals. Just remember, this is not only about losing weight, but living a better healthier, happier life.

Eat More of These Foods

1. Fat-Burning Foods, Including Protein

Fat-burning foods can help revive your metabolism. Quality high-protein foods are where it starts if you want to turn your body into a fat-burning furnace. Grass-fed beef, organic chicken, free-range eggs, wild-caught fish like salmon, lamb, venison and bone broth are some of the best foods high in protein.

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Protein foods are the building blocks of muscles, which support a healthy metabolism. Also, protein is the least likely macronutrient to be stored as fat.

How much protein per day exactly? For those seeking to burn fat and build muscle, aim to consume 0.7 to 1 gram per pound of body weight. For example, if you weigh 150 pounds, you should be getting 75 to 150 grams of protein a day (depending on your goals).

2. Healthy Fats

Coconuts contain MCFAs (medium chain fatty acids), a type of healthy fat your body can easily burn for energy. You will want to replace canola oil and other refined sources of fat with better fats like coconut oil and olive oil.

Use coconut oil and ghee when cooking, and olive oil for salad dressings. Avocado oil can work for both cooking and salad dressings.

3. High-Fiber Foods

Foods high in fiber will help you feel fuller longer and help reduce sugar cravings, plus fiber has been proven to balance blood sugar, lower cholesterol and more. The average person only gets 15–20 grams of fiber each day when they should be getting 30–40 grams daily from a variety of high-fiber foods.

Seeds that have been sprouted, such as flaxseeds, chia seeds and hemp seeds, are loaded with healthy fiber that can support your fat loss efforts. Also, they are high in protein and contain omega-3 fatty acids, which can help your metabolism.

4. Nutrient-Dense Vegetables

In order to lose those unwanted pounds, you not only need to be aware of your calories but also focus on getting more nutrients. Vegetables are your highest source of vitamins and minerals, which regulate metabolic function and support organs like your thyroid.

Green leafy vegetables and cruciferous vegetables are some of the most nutrient-dense foods. Other favorites are kale, spinach, broccoli, cabbage, cauliflower, asparagus and carrots. Steamed, sautéed and cooked in coconut oil are all great choices.

5. Grapefruit

Research reveals that consuming grapefruit may be beneficial due to an enzyme called AMP-activated protein kinase (AMPK) that helps your body utilize sugar. Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity.

6. Certain Herbs and Spices

Most diets barely discuss herbs, but adding in some fat-burning herbs and spices to whatever eating plan you’re on may be just what you need to lose weight fast. Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion can all make meals tastier and may all help promote weight loss.

Cayenne pepper, for instance, is a metabolic booster and anti-inflammatory. One study noted that consuming cayenne pepper for breakfast creates less appetite, so people eat less calories during the day. It’s why cayenne is a common ingredient in many thermogenic weight loss supplements.

Add These Drinks

1. Water

Rather that worrying about stomach bloat and water weight, realize that water will actually reduce bloating and overall weight. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally.

In fact, in a 2013 study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 16 ounces of water.

2. Herbal Teas

Drinking 1–3 cups of herbal teas such as green tea, white tea, black tea and rooibos tea daily may help amp up your metabolism. According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of its high levels of catechins.

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Drinking yerba mate tea has also been shown to increase fat oxidation and energy expenditure during exercise. A study published by Nutrition & Metabolism examined the effects of yerba mate on healthy males and females. The study concluded that its ingestion can increase the exercise effectiveness for weight loss and sports performance.

3. Detox Drinks

Whether it be a few days or weeks, learning how to detox the body can be a great idea to kick off weight loss, including getting rido of a toxin buildup in the body. A simple way to cleanse is by starting to drink this Secret Detox Drink.

4. Add Apple Cider Vinegar

Speaking of detoxing, adding fermented, raw apple cider vinegar to your water might help decrease occurrence of gastrointestinal complications like constipation, diarrhea and acid reflux, as well as help control your appetite and potentially reducing weight gain and high cholesterol.

These effects are due to apple cider vinegar‘s active ingredient called acetic acid, as well as enzymes and probiotic bacteria that form during the fermentation process.

Work your way up to consuming one to two tablespoons per day, diluted with water, before your biggest meals. To improve the taste and nutrient content, try combining it with a bit of raw honey and lemon juice.

Remove These Foods from Your Diet

1. Ultra-Processed Foods

Consider avoiding certain foods that can contribute to over-eating and trigger inflammation by causing gut-related issues such as ultra-processed foods that take up over 60 percent of the American diet. You will want to remove and replace these with healthy alternatives.

Unfortunately, foods for which studies show we have a high biological preference (those high in sugar and calories), and which contribute to overeating, are currently the cheapest and most accessible. It takes effort, but you will want to cut out any fast food, which relies on additives and excessive sodium to taste appealing, and foods with long ingredient lists that are hard to pronounce.

In some ways, it’s rather simple: Higher consumption of fruits and veggies and lower consumption of fats/oils and sweets/beverages is demonstrated to help prevent obesity. Eat minimally processed, whole foods that have ideally been cooked from scratch.

2. Hidden Sugars

Contrary to popular belief, fat isn’t the first thing that will make you fat … it’s consuming too much sugar. Sugar can be hidden under names like corn syrup, dextrose, fructose, juice concentrate, maltodextrin, raw sugar and brown sugar. These sugars can often be hidden in things that sound like health foods, including fruit juice, granola bars, dressings and protein bars.

Eliminate and replace all of these types of sugar with natural sugar substitutes like green stevia and raw honey, but have even both of these in moderation.

3. Refined Grains

Three of the main compounds in grains are gluten, starch and phytic acid, all of which can cause issues. Gluten can cause inflammation, starch turns into sugar quickly, and phytic acid binds to minerals, blocking some of their absorption.

Replace your daily intake of grains with fruits and vegetables, or consume up to one piece daily of a sprouted grain bread (like Ezekiel bread) or sourdough. If you don’t want to totally ditch grains, have sprouted and fermented grains instead, which contain fewer antinutrients and are more filling.

When it comes to using flour, switch to a Paleo flour, almond or coconut flour — all suitable for fat loss.

4. Refined Oils

Canola oil or other vegetable oils are found in many processed foods that can slow down your fat loss and cause too much inflammation. Replace all vegetable oils with coconut oil, avocado oil and grass-fed butter.

Change How You Eat

1. Count Your Calories and Your Macros

If you want to lose weight and/or extend lifespan, studies indicate cutting calories — and consuming the right types of calories — may help you achieve those goals. One 2023 study even stated that our aging would slow by 2 percent to 3 percent if we lowered the number of calories we eat by 25 percent.

The Harris-Benedict equation is a popular tool used by many nutrition and health professionals to calculate the caloric requirements of individuals based on sex, age, height, weight and level of physical activity. Here are the equations by gender:

  • Male: 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years)
  • Female: 655.1 + (4.35 × weight in pounds ) + (4.7 × height in inches) – (4.7 × age in years)
  • Multiply the equations by 1.2 for sedentary people, 1.3 for moderately active people and 1.4 for active people

An online calorie calculator can help you determine your daily caloric needs.

Meanwhile, also count your macros. Carbohydrates, fats and protein are the three macronutrients. It’s generally recommended to aim for around 45 percent to 65 percent of total daily calories from carbohydrates, 20 percent to 35 percent of calories from fat and 10 percent to 35 percent of calories from protein.

2. Track Your Food

Evidence shows that tracking your food, such as with an calorie counting app, can be an amazing tool to help manage your goals. It works by bringing awareness to your eating routine. Over time, you can learn about your food to the point where you may not have to journal.

A study showed that women who tracked their food intake, practiced self-monitoring, cooked home-prepared meals and consumed meals at regular time frames had improved weight loss goals over a 12-month period among postmenopausal women.

3. Intermittent Fast

Intermittent fasting, also known as cyclic fasting, helps to stop you from eating mindlessly, can crank up your metabolism and is beneficial for hormone production, digestion and more. Research shows that fasting can stabilize blood sugar levels, help reduce inflammation and help keep your heart healthy.

You may want to try fasting approaches like “Time-Restricted Feeding,” which you fast for 16 hours everyday and limit your eating to eight hours (often this involves not eating anything after dinner and skipping breakfast the next morning), or “Alternate Day Fasting”, in which you eat no food at all or only a very small amount on fasting days, and then eat normally on non-fasting days.

4. Make a Better Breakfast

Conversely, some do better with three square meals a day. Start your day on the right foot and fuel your body with a breakfast balanced between the three macronutrients — rather than one mostly carb-laden. It’ll give you energy in those first few hours you’re awake. Plus, since breakfast is the first meal of the day, you’ll have all day to burn those calories.

5. Don’t Drink Too Many of Your Calories

Creamy, foamy drinks might taste delicious, but they can have enough calories to serve as an entire meal — and that’s not even taking into account the amount of sugar and preservatives they contain. Make your own healthier versions instead. From pumpkin spice lattes to healthy hot chocolate, there’s a nutritious alternative for most high-calorie beverages.

6. Snack Smart

Skip the vending machine and on-the-go packaged foods and instead prepare your own healthy snacks to take to work or whenever you’re out and about. From apple chips to an on-the-go healthy smoothie, packing your own snacks will help you lose weight fast while also giving you the nutrients you need without the icky preservatives from expensive, processed “foods.”

Also, keep your cabinets and refrigerator stocked with fresh, healthy snacks so they’re front and center. Try washing fresh fruits and veggies and storing them in glass or nice bowls on the counter or refrigerator shelf where they will be most visible.

7. Eat 90 Percent of Your Meals at Home

Want to know a secret regarding how to lose weight fast without exercise? Make the majority of your own snacks and meals from whole foods at home. Start by committing to making one meal a day at home. As you get more comfortable in the kitchen, increase that number.

Save money by choosing meals that use in-season produce and combining your meals with your local grocery store’s sales flyer. And don’t forget about leftovers. Use them to create new meals (for instance, make a stir-fry with leftover cooked meats and veggies) or have a weekly night where all the leftovers get put out and everyone in the family can eat their favorites again.

8. Make Healthy Swaps

Eating clean doesn’t mean you have to give up your favorite foods. Instead, think of ways to “healthify” them yourself, which means you can enjoy delicious and healthy food that also satisfies your cravings.

You can also bring your own healthy foods to gatherings. Whether it’s a healthy appetizer, a tasty side dish, or your favorite clean-eating dessert, you’ll know there’s at least one healthy option that you can fill up on while minimizing your intake of the unhealthier ones.

9. Eat More Slowly

When you eat fast, it’s easy to overeat. It takes about 20 minutes for your stomach to register that it’s full. Practice mindful eating, chewing slowly and enjoying the flavor of your food. This process will ensure that you not only consume fewer calories, it also eases digestion and helps your brain to catch up with your body.

10. Watch Your Portions and Downsize Your Plate

Try down-sizing your plate, since the same serving of food looks like less food on larger plates, tricking your brain into eating less.

Are you at a party with hors d’oeuvres and appetizers you just can’t turn down? Decide you’ll eat just one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.

Also remember to have protein, fiber and healthy fat at every meal. Not enough protein, for example, can make satiety hard to achieve.

11. Have a Cheat Meal on Occasion

If knowing that your body is thanking you for making healthier choices isn’t enough (and that’s ok!), treat yourself — but you don’t need to tie these “rewards” to food. For instance, if you worked out five days each week for the entire month, splurge on that new tennis racquet you’ve been wanting or indulge in a manicure or pedicure.

However, a cheat meal — not a day! — is something you might also need from time to time in order to keep on track, especially when you’re first getting used to a healthier lifestyle. Sometimes giving yourself a little cheat takes the wind out of those cravings and keeps your week on track, so start with one cheat meal a week and gradually scale back.

12. Before Overindulging, Figure Out If You’re Hungry or Just Bored

A 2015 study published in the journal Frontiers in Psychology showed that experiencing boredom actually not only increased the amount of snacking, but also the amount of unhealthy eating overall.  Before you eat something, drink some water and ask yourself if you’re truly hungry, go on a quick walk outside or around the office or just wait 20 minutes or so before eating.

Do These Exercises

1. Try High-Intensity Interval Training

If you want to break through a weight-loss plateau, jumpstart your metabolism and lose belly fat fast, there is no better type of exercise than high-intensity interval training, such as Tabata training. Studies show that this type of exercise causes an afterburn effect in your body so you keep burning fat for hours after your workout.

Try doing interval training three to four days a week for between 20 and 40 minutes. Here is an example of a 4-minute Tabata with 40 seconds of high-intensity exercise and then 20 seconds of rest. You would repeat this set 2 to 3 times for a complete workout:

  • Sprint on spin bike // Rest
  • Fast push-ups // Rest
  • Pulsing squats with shoulder press // Rest
  • Sprint on spin bike // Rest
  • Squat thrusts // Rest
  • Plank walk (spider walk) // Rest
  • Sprint on spin bike // Rest
  • Lunges with shoulder press // Rest

If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations. A certified personal trainer can be a great way to kick-start your healthy lifestyle or help get you over a weight loss plateau.

2. Do Longer Cardio

While 20-minute workouts can be good for you (including for your heart and brain health, mood, flexibility and so on) and can create that afterburn effect, as just described, you don’t access your fat stores during that time.

First, when you exercise, you burn through stored glycogen in the muscles for energy. It’s only after about 20 or 30 minutes that your body goes into fat-loss mode. To achieve genuine fat loss during a workout, 30 to 60 minutes of lower- to moderate-intensity exercise is required.

3. Incorporate Weight Lifting

Could lifting weights truly be one of the fastest ways to lose weight? Savvy exercisers know that the best workouts don’t include just cardio, but incorporate strength training as well.

Building muscle helps you lose inches all around, keeps your metabolism going after leaving the gym and will help you look better, too. Researchers even discovered that weight training could be more beneficial for reducing belly fat than aerobic exercise.

Consider These Supplements

1. Quality Protein Powder

Protein is essential for building lean muscle and supporting a healthy metabolism. Because it can sometimes be difficult to get all the protein you need through eating meat, protein powder is a great supplement for fat loss. You can add it to smoothies, baking or drink it in water or juice.

The best protein powders available include collagen protein, protein made from bone broth, organic whey protein, seed protein, pea protein, hemp protein and brown rice protein.

Collagen is the most easily digested protein and can help heal your body in addition to helping your metabolism. One of the benefits of whey protein is that it’s a fastest acting protein, so it’s great to consume right before or after a workout.

A 2014 meta-analysis published in the Journal of the American College of Nutrition examined the effect of whey protein, with and without resistance exercise, on body weight and body composition. Researchers found that adults supplementing with whey experienced significant decreases in body fat and body weight. The results were even more significant among adults who combined whey protein supplementation with resistance exercise.

2. Green Superfood Powder

Quality greens powders contain fat-burning compounds like green tea, green coffee and rhodiola that can boost your energy. They also contain green foods like chlorella, wheatgrass juice and kale that may help improve digestion and bloating. Try taking one scoop mixed with water before or after exercise.

3. Fish Oil with Vitamin D

Fish oil is a rich source of omega-3 fatty acids, specifically EPA and DHA. These healthy fats can help reduce inflammation and may work to improve body composition and counteract obesity-related metabolic changes. Vitamin D is a vitamin and pro-hormone that can help balance hormones, which aids in fat loss. Take 1,000 milligrams of fish oil daily and 2,000 I.U. of vitamin D3.

4. Probiotic Supplement

Probiotics are involved in energy homeostasis, regulation of appetite, dietary intake and storage of lipids. Taking a daily probiotic can support digestion and may also help manage blood sugar, particularly when combined with prebiotics and a high-fiber diet.

5. Yohimbine

Yohimbe (or yohimbine) is an herbal supplement. It is often sold in capsule or tablet form and goes by many names depending on how it’s sold. Yohimbine may have certain fat-burning abilities and work even better while someone is fasting.

Although not every study has shown that yohimbe can have slimming effects, certain other studies have found positive results. One study found that yohimbine significantly increased mean weight loss in overweight female patients following a low-energy diet.

6. Taurine

Taurine is a type of amino acid that is found in the tissues throughout the body. It can also be produced in small amounts.

L-taurine is often added to energy drinks for those looking to take advantage of the potential taurine benefits. It is believed to be associated with a number of health benefits, such as increased fat-burning during exercise and improved heart health.

Consider These Diets

1. Keto Diet

Want to know how to lose weight fast? One option is trying the ketogenic diet. A ketogenic diet is an extremely low-carb diet in which you drastically reduce or completely eliminate the amount of glucose you eat.

Once glucose has been eliminated from the body and there are no carbs available for your body to use for energy, the body will turn to stored fat instead, putting you into the metabolic state called nutritional ketosis.

Many studies show you’ll likely experience weight loss, particularly in the first few weeks and months. When we eat foods with sugar and carbohydrates, our bodies release insulin, the “fat storage hormone.” It sends a signal to your cells to store as much energy in the form of glycogen — i.e., fat — as possible. By drastically reducing our intake of carbs, our bodies release less insulin. Less insulin in our bloodstreams means glycogen is used by our bodies as energy and not stored — and when that supply is over, it turns to fat next.

Many people can still experience great results when eating a modified keto diet that is a bit higher in carbs, or “keto-cycling” or “carb-cycling” in which they boost carb intake on certain days of the week.

2. Low-Carb Diets

If you’re looking for how to lose weight fast in a week, but don’t want to fully go keto, then a low-carb diet is a good option. A low-carb diet is a diet that limits carbohydrate foods — such as foods with added sugar, grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat.

There are various types of low carb diets in existence, one of which is a high-protein diet. Low-carb diets tend to be either very high in fat or high in protein. If you choose to follow a high-protein diet, which is what the Atkins Diet and the South Beach Diet could both be considered, your diet will be roughly distributed as 30 to 35 percent calories from protein, 20 percent or less from carbohydrates, and about 45 to 50 percent from fat. With every meal you’ll want to incorporate 1–2 palm-sized portions of protein, such as fish or meat.

Low-carb diets tend to be filling due to their high protein and fat content, which means reduced hunger and cravings (and an easier time fasting if you’d like to incorporate this).

Similarly, carb cycling is a type of diet plan that involves eating more carbohydrates on certain days of the week, but doing the opposite on the other days: cutting carbs very low in order to achieve easier weight loss.

3. Vegan Diet

While there are different levels of vegetarian and vegan diets, most vegetarians steer clear of eating meats, including seafood and poultry. What do vegans eat? Well, they take it a step further and avoid all products that come from animals, including dairy and eggs.

If you’d rather be mostly plant-based but don’t want to totally nix all animal products, that’s a good option, too. Simply swap out meat, fish, etc. for clean proteins like legumes, lentils, quinoa, etc. several times per week or more. (You’ll want to also avoid most processed foods to achieve fat loss results.)

There are plenty of ways to get protein without consuming too many animal-derived foods, such as from nuts, seeds, beans, ancient grains or plant-based protein powders. A plant-based diet is naturally low in fat and high in fiber.

4. Mediterranean Diet

People who follow a traditional Mediterranean diet know how to lose weight naturally without going to extremes. Made popular by the fortunate folks living in one of the most beautiful regions on Earth, people on the Mediterranean diet enjoy fresh fruits and vegetables, embrace fats like olive oil, and eat high-quality poultry and seafood, all in close-to-natural states.

Because this diet focuses on foods found in nature, you’ll eat very little processed or sugary foods. It’s more likely you’ll snack on nuts, for example, than cookies.It’s probably the most sustainable long-term. With the allowance of an occasional glass of red wine or steak, this diet allows you to enjoy food and the occasional indulgence.

5. Paleo Diet

The Paleo diet continues to be a good option. It’s modeled after what our ancient (specifically, Paleolithic) ancestors would have eaten thousands upon thousands of years ago.

The Paleo concept of going grain-free can be greatly beneficial, as you strip away nutritionally bankrupt, starchy calories that spike insulin levels and instead usually replacing with more vegetables.

Along with jettisoning grain, sugar (a major inflammatory and disease creator) is forbidden. Instead, the diet relies on popular anti-inflammatory foods like wild-caught salmon, blueberries, leafy greens and nuts.

Use These Lifestyle Tips

1. Set and Go After a Goal

Setting a fitness goal gives you a specific purpose for your workouts and the satisfaction once you’ve completed it. Whether it’s deciding to run your first 10K, learning how to do a headstand when practicing yoga or completing 20 push-ups without stopping, a challenge might be just what you need to get out of a fitness rut.

Also, let those close to you know of your intentions. One, getting emotional support for your goal is always helpful. Plus, it can help eliminate bad feelings that arise once you start making different choices.

For instance, if you’re constantly turning down dinner invitations with friends, they might assume you’re just not interested in spending time with them. Instead, explain that you’re trying to incorporate a healthy lifestyle and, while that new restaurant isn’t in your plans, you’d love to go see a movie or get together for coffee instead.

2. Use Social Networks and Tech to Keep You Accountable

Let people know that you’ll be up for a run and ask if anyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on. Try wearing a fitness tracker or download an app to keep a list of what you’re eating, how how many miles you’re running, etc.

3. Track Your Progress

Similarly, track your progress from the start to see how much you’ve accomplished. Whether you track how many inches you’ve lost, keep a food diary or maintain a journal about the healthy changes you’ve made, it’s encouraging to see what a great job you’re doing. Keeping an exercise or food diary can help you see weaknesses in your routine, push yourself out of a fitness plateau or notice what situations drive you to eat more or exercise less.

4. Schedule Workouts

Pencil workouts into your daily planner the same way you do dinner with friends or that important business meeting. Consider starting your day with a workout if you constantly find that there’s not enough time during the day to squeeze in a workout.

Getting exercise in the morning has a variety of perks: You’ll be energized throughout the day, unexpected time commitments won’t jeopardize your fitness plans and you’re more likely to make healthier choices.

Can’t carve out a full 30 minutes or an hour of exercise time in one go? Opt for shorter bouts of exercise throughout the day instead, which science suggests has a similar benefits to doing longer workouts. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session.

5. Don’t Let Traveling Derail Your Efforts

Being away from your normal routine doesn’t mean your healthy efforts need fall to the wayside. Jog a few miles on the hotel gym’s treadmill, scope out a local barre studio and pop in for a class, take a walking tour of the city, rent a bike and explore, or do a quick workout in your hotel room (try bringing along bands so you can do these simple resistance band exercises).

Besides, it’s good to keep your muscles guessing by cross training and trying different workouts or tweaking your usual routine. Studies show that you’re more likely to stick with your daily exercise routine if you switch up your workouts, such as by doing CrossFit, a few yoga classes, and going for a few walks/runs each week. If you hate an activity, you’re likely much less likely to stick with it; working out shouldn’t be a chore, it should be something you look forward to!

6. Try These Exercise Add-Ons

First, crank up the music. It’s been scientifically shown that listening to upbeat music during exercise helps you work harder and enjoy both the workout and the music more.  All you have to do is add your favorite fast-paced jams to a playlist and get moving.

Second, consider exercising with a group. Not only do activities like group fitness exercises help hold you accountable to a specific time and place to work out, it’s also a great way to meet friends.  Classes also provide an opportunity to try something new in a safe, supportive environment. From running groups to walking to lose weight to bike riding communities, there’s probably a group interested in the same activities as you.

Embracing a healthy lifestyle means cutting out some things you might have taken for granted, like after-work happy hours with coworkers or weekend brunches with friends. But there’s no reason your social life has to suffer. Instead, suggest fun alternatives, like taking a new exercise class together, going on a hike or checking out a spin class.

7. Skip the Scale

When you’re trying to lose weight, the scale can be deceiving because it doesn’t take into account that you are probably adding muscle. And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight.

To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.

8. Make Small Changes

If you’re desperately trying to figure out how to lose weight fast, remember, this is a marathon, not a sprint. Changing every part of your lifestyle at once is overwhelming and sets you up for failure. Decide on making just one healthy change a week to allow yourself time to adapt.

9. Sleep More

A chronic lack of sleep is linked to weight gain, diabetes and more. Plus, sleep is an important time to rebuild muscle from your workout routine and give your brain a chance to process and heal. If you’re constantly sleeping less than seven or eight hours a night, your health — and waistline — will suffer.

Some studies suggest that sleep-deprived people are more likely to choose larger portions of snacks than those who sleep at least eight hours at night. If you’re having trouble sleeping, try some of these all-natural ways to fall asleep.

10. Weekends Count, Too

We often eat well and exercise throughout the week only to let weekends get out of control. If you decide that Friday through Sunday doesn’t count, remember that’s almost half of the week.

Commit to keeping a similar schedule throughout the entire week or use the extra weekend time to your advantage: Try doing a longer workout you normally don’t have time for, take the dog on an extra-long walk or hike or use the extra time to prep meals for the upcoming week.

11. Don’t Beat Yourself Up

The best thing to remember is that no one decision will derail your efforts. If you ate more than you intended at your last meal, don’t skip the next few, but instead choose filling, protein-rich foods. Couldn’t work out as much as you wanted? Squeeze in a 10-minute workout and remind yourself to do more the next time you can.

Precautions

Remember, you don’t have to follow a specific diet’s rule completely, especially for these supposed best diet plans to lose weight. Some aspects of a particular diet might appeal to you while others don’t. For example, you might want to be vegetarian one or two days a week to give your wallet a little breathing room and encourage your family to try a variety of seasonal veggies. Or you might reduce your carb intake for a few weeks to level out your insulin levels and jump-start your diet, then switch to a Mediterranean diet, where whole grains are consumed in moderation.

Diet plan shouldn’t be looked at as something to follow for a few weeks or months until you’ve reached a goal weight and then it’s back to your old ways. In fact, that’s the exact reason researchers say diets don’t work.

Instead, a diet plan should be a lifestyle change, something you’re able to stick to because, unlike starving yourself or eating weird concoctions, it’s something sustainable. The way you eat should leave you feeling your best, while providing your body with the nutrients it needs so you can live a long and happy, healthy life.

Final Thoughts

  • Looking for tips regarding how to lose weight in 10 days or less? Start with these five steps: remove inflammatory, processed foods from your diet; add in fat-burning, filling, and high-fiber foods; exercise less but smarter; take helpful supplements; and try intermittent fasting.
  • A number of different diets are capable of helping you lose weight. These include: the keto diet, low carb diets, vegan/plant-based diets, Mediterranean diet, low fat diet, and paleo diet.
  • Other tips for losing weight include: cooking more at home; not drinking your calories; eating more fiber and protein; scheduling workouts; using social networks and technology to keep you accountable; slowing down when eating; and tracking your progress.