How to Lose Weight Quickly: 5 Steps to Losing Weight Fast

When your mind is set on losing weight fast, you don’t want to take the slow route. You want to know how to lose weight fast. You want to create the body that you want.

You want to lose weight as quickly as possible in a way that doesn’t send you into the hospital or make you think you’re participating in a double dog dare.

Fat loss comes down to knowledge.

That’s it.

I know that sound stupid but it’s true. Once you understand your body and how to lose weight it makes it easier to make informed decisions about your lifestyle.

The problem is many people go around trying a million different things that all conflict with each other and when they don’t see the results that they want they think that it is impossible to lose weight.

It’s quite possible to lose weight quickly if you take the right steps. What constitutes quick weight loss?

How about losing 10 lbs in 7 days? That sounds pretty awesome!

If you think that is impossible you are thinking about this all wrong.

First, you need to be positive!

How to lose weight really fast

Second, it’s definitely possible because one of the first things that you will learn to do is to stop sabotaging your body.

You might’ve been told that you should lose weight slowly.

The reason people tell you this is because they think that if you are losing weight quickly, you are doing so in a way that harms your body. Nothing in this post is harmful to you and nothing is voodoo.

You won’t be told to take fat-burner bills that keep you up for the next 5 days. I took some once and I was wired for about 6 months.

Never again. Never….again.

Instead, I will share 5 steps with you to lose weight fast. These aren’t steps that you can skip either. Think of these as being written in stone.

If you decide not to follow them then that is on you.

Why Is Losing Weight Fast Good for You?

Before we dive into the steps I want to take the time to answer this question. Losing weight fast has a number of benefits that you should consider.

1. Doing More in the Short Term to Achieve More in the Long Term

Studies have shown that those who lose the most weight in the first 2-4 weeks of dieting have the greatest weight loss results in the following year.

So that means losing weight in the short term has a positive effect on the long-term results.

2. It Keeps You Motivated

Stay motivated losing weight

Okay, I have no idea what she is looking at and I don’t expect you to be using a scale that you only find that the doctor’s office, but that isn’t the point.

You know what one of the worst things is when you are trying to lose weight? Not actually losing weight!

This is why people that are trying to diet will try between 3 to 4 different diets a year. Nothing seems to be working so they keep on looking!

When you don’t get results that can leave you frustrated and can kill your motivation completely.

When you do get results you want to keep that momentum going.

Think about it. You are on a weight loss program which usually means you need to change your routine. Odds are you probably like your routine because you continue to do it so if you are going to change it, it better be for something that works.

If it doesn’t work you quickly fall back into your old routine that isn’t working for you either, but at least it’s something that you like.

Now imagine your new routine is starting to show results in 3 days. What do you think will happen then? You wake up a little more upbeat than usual. You have no problem ignoring that cupcake at work.


Because things are working for you.

When you see results it is easier to stay motivated and stick with the new routine. When you don’t see results you ask yourself what is the point?

Lose weight faster, stay motivated longer.

3. Nobody Dies From Losing Weight Quickly

We aren’t talking about the extreme things that boxers and UFC fighters do with their bodies, but have you ever heard of someone dying from trying to lose weight quickly in a responsible way?

It just doesn’t happen!

However, how many people die from being overweight? You don’t have to look it up because I’ll tell you.

300,000 a year.

There are over 300,000 obesity-related deaths a year just in the United States alone. It’s an epidemic.

Thinking that losing weight quickly is a bad thing is a crazy thing to think. None of the methods that you’ll learn below will deprive your body of the nutrients that it needs so there is no fear in losing weight quickly.

The only fear should be of not starting at all.

Now it’s time to answer the question how can I lose weight fast?

Fastest Ways to Lose Weight: The 5 Steps

Now, just because there are only 5 steps doesn’t mean this will be a breeze. In theory, all of this should be easy, but that’s how most people approach these things.

These steps aren’t miracles but they do work if you apply yourself.

The plan outlined here will:

  • Get you eating better so you don’t have a fat relapse
  • Help you lose weight quickly, without hunger
  • Improve your metabolic health
  • Help you achieve better sleep
  • Get you to smile more in the mirror

Step 0 is understanding that this is all on you.

Yeah, I included a Step 0 because it’s important. If you want to make it happen you can make it happen.

Alright, now it’s time to answer the question how can I lose weight fast?

1. Cut the Sugar

Stop eating sugar to lose weight

What is the fastest way to lose weight?

That’s probably the big question that everyone is asking and the simple answer is by cutting sugar. I don’t want to say by cutting carbs because that can be a lot harder than no longer eating Blowpops.

Carbs are what your body uses for energy (assuming you’re not a fat-burner on a low-carb diet like the keto diet). It does so by breaking down the carbs into glycogen which is an easy fuel source for your body to use.

The problem with this is that if you don’t burn through the glycogen quickly enough your body will store it as fat. Sorry, I shouldn’t say “store it” because that makes it sound like it is going to pull it off the shelf later.

That isn’t the case.

Instead, your body puts it away like a savings bond hoping that it grows and becomes more valuable. Terrible analogy but we will run with it.

If you want to learn more about carbs then check out our easy guide to carbs.

To get started on your quick weight loss plan you need to do a carb detox. You need to flush all of the bad carb stuff from your body. This has nothing to do with calories. This has everything to do with the twinkie that you made disappear in 3 seconds.

Doing a carb detox will reduce your calorie intake and force your body to flush out any excess water weight. Don’t be surprised if this results in a 5-8 pound drop in weight during the first week.


Lowering your insulin levels means your kidneys get to flush out any excess sodium and water. This helps to reduce bloat and unnecessary water weight (1, 2).
This is also why many people gain weight back so quickly after they eat a plate of spaghetti.

Another plus to this, especially those prone to diabetes, is that it will help to reset your body’s insulin levels and become more sensitive to carbohydrates when you do bring them back into your diet.

What? Did you think you were done with carbs forever? Psh, nobody is done with carbs forever.

While doing this process you might also find that your body enters a state of ketosis. What follows is what is commonly known as keto flu. You might experience headaches and other flu-like symptoms for a couple of days. Crazy things happen when you begin to flush out the toxins from your body and restart it.

So yes, if you’re looking for the quickest way to lose weight then, unfortunately, that means the Krispy Kreme breakfast routine needs to go out the door.

However, if dropping the number of carbs you take daily is a big ask (totally understandable), then just start with sugars. No more soda, treats or candy.

Just taking that step will help you see a crazy amount of weight loss.

If you want to know more about cutting sugars from your daily diet then check out How to quit your sugar addiction.

One sneaky thing to watch out for carbs is that they do a great job of making you feel full when the reality is you’re hungry two hours later. We’ll talk about this more when we jump into proteins and healthy fats.

Check out this graph from a study comparing low-carb and low-fat diets in overweight or obese women:

low carb diet effect on weight


Cutting sugars and starches (carbs) from your diet will reduce your appetite, lower your insulin levels, and help you lose weight quickly without feeling hunger pains.

2. Sleep Like a Baby

In my 20s I didn’t really care about sleep. I would stay up late either working, gaming, or partying. I would catch up on sleep in the morning and then hit the routine again.

It wasn’t good at all.

Many people that are trying to drop weight fast fail to do so because they don’t get proper sleep. It makes sense because you don’t really associate sleep with losing weight, but it’s a really big deal.

One of the worst things about getting a lack of sleep is that your willpower reserves start to drop. When your willpower is low that’s when you begin to make poor food decisions. It’s a slippery slope from thinking that one Oreo won’t hurt to finally eating the whole pizza on your own.

Good sleep also ensures that your hormones are functioning properly. You never want to throw your hormones out of whack because it completely disrupts everything that you have going for you.

Of course, telling someone to get more or better sleep is easier said than done. If you’re struggling then have you considered doing some yoga to help you sleep?

3. Eat a Lot of Protein and Low-Carb Vegetables Cooked in High-Quality Fats

Okay, so you’ve cut out the carbs and have an awesome game plan for getting a good night’s sleep, but you probably want to eat at some point.

So what do you eat?

When you are doing your detox you want to consume a healthy amount of protein every chance you get. The reason why is because your body has to find a new energy source since you are depriving it of all of the sweet sugars you used to give it.

Protein becomes that new energy source.

Note: If you’re trying to get into ketosis then fats will become your energy source.

Foods like organic chicken and eggs, beef, and salmon are a great source of protein. If you aren’t trying to chew food 16 hours a day then consider finding a good whey protein to add to the mix.

The fun doesn’t stop there. You will want to cover these foods in high-quality fats. Not pig lard, but extra virgin olive oil and coconut oil.

If you think these fats are a bad thing you are sorely mistaken. They are a blessing. Not only do they add awesome flavor to your meals, but they also provide another energy source for your body.

Be sure to add some low-carb vegetables to the side as well. If you didn’t know that vegetables are a source of carbs then make sure you read our guide to carbs.

Although I’m a big proponent of the Keto diet it can be hard, initially, for people to get used to recipes that load up on the fats over proteins. That’s why here I’m suggesting that you turn to protein as your energy source to make things easier.

For example, it’s easier to get a rotisserie chicken from the store and make meals from that then it is to figure out how to incorporate more cheese, heavy whipping cream, and avocado into the mix.

You might be worried about cooking anything in healthy fats but don’t be fooled. Healthy fats can actually help you lose body fat. It sounds backwards but it is true.

4. Anaerobic Exercise 3x per Week

How to lose weight fast for women

This is a tricky step because common sense tells you that you should be exercising while dieting and at some point, you should. It shouldn’t happen when you are going through your detox though because your body is adjusting and it’s pretty hard to convince your mind to eat differently and start a new workout routine.

Because of the carb detox, you will already be losing weight so you want to keep that momentum going. Working out requires your body to burn through its energy sources and because your body is still adjusting that usually means that if you work out now that donut looks much more appealing later.

However, once you’re done with your detox you can start to insert some exercise because you will start to eat some carbs again. The reason why you are taking this approach is that you want to prevent something called the down-regulation of metabolism.

What is that? Excellent question!

It is when your body’s metabolism rate slows down because you are eating less food. You want to include exercise in your regimen so it doesn’t continue to slow down and all it takes is exercising 3x a week.

The best type of exercise you can do for this in our opinion is circuit training.

If you’re looking for ideas on exercises that you can do to help you lose weight check out these 29 fat-burning exercises.

The fact of the matter is, no matter what you’re trying to do with your body, physical activity is always going to be a good idea. The most important muscle in your body is your heart and when you engage in physical activity, you help it out tremendously.

5. Focus on the Quality of Your Food

Knowing how to read food labels is important, but you never want to end up just reducing your food to numbers. You want your body to enjoy everything that you consume and you want to feel good about it later.

The problem with just reducing food to just numbers is that you can find sneaky ways to get a box of chocolate chip cookies into your daily diet if you skimp out on other things.

But how are those cookies going to make you feel? While they may help you reach your daily carb limit are they providing any other nutrients that your body needs?

Junk food rarely provides you with anything that you need.

A huge mindset win for you will occur when you can stop thinking about just the taste of food and also start thinking about how it is going to make you feel later.

Almost everything good that I like to eat that is bad for me results in me feeling even worse later.

Nothing Is Happening

If you follow these steps and nothing is happening then there is a good chance you are consuming too much food. Low-carb vegetables are great to eat but if you are consuming 50lbs worth a day you shouldn’t expect to lose any weight.

If you aren’t seeing any results then it becomes time to count your calories. It’s pretty difficult to eat more than your daily calorie count, but it’s not impossible.

The basis of weight loss is based around a simple formula and that is to burn more calories than you consume in a day.

It sounds cliche, but the best way to lose weight fast is to stop eating things that will cause you to gain weight instead of losing it. Your body only needs a certain amount of calories every day to push through and if you eat things that give you a caloric surplus, then you’re going to be in trouble.

4 More Weight Loss Tips to Help You Out

As they say, there is more than one way to skin an onion. That doesn’t sound right but let’s roll with it. Here are some more weight loss tips to help you on your journey.

  1. Avoid sugary drinks. You’d be surprised by how many drinks contain sugar. It’s crazy! As you already learned, sugar is the most fattening thing that you can consume and it’s a lot easier to consume sugar when you’re drinking it because it doesn’t fill you up.
  2. Drink bulletproof coffee or tea. Bulletproof coffee is loaded with fats to not only fill you up, but give you that spark of energy that you need to tackle your day.
  3. Eat slowly. Enjoy what you eat. Your brain needs time to catch up with your stomach so eating food slowly gives your brain time to realize that you are actually full.
  4. Get some good sleep. This might be the most important tip of all. Getting good sleep allows your body to do the things you want it to do and it also helps with your decision-making the next day. How many times do you eat crappy food solely because you’re tired and don’t want to do anything else?

The Best Way to Lose Weight Fast

The “best” way to lose weight fast is to…fast. Fasting can be a great way to lose weight because you’re causing your body to burn what it already contains to find its energy instead of fueling it constantly with external energy.

Unfortunately, fasting isn’t for everybody. Thankfully, there are many different types of fasting that you can try out and find one that works best for you.

Besides weight loss, fasting has a number of other awesome benefits and you can find those in the benefits of fasting article. Intermittent fasting has really caught on and has shown to do wonderful things to your body like lower blood pressure and increase the rate you are burning fat.

Going on any type of calorie-restricted diet plan will help you lose weight but that doesn’t mean it will be enjoyable. The whole key wor weight loss and keeping it off is enjoyment so please enjoy your food.