37 Fast Weight Loss Tips

1. Workout smarter

Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30+ minute cardio workout?

A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while the group of women who did one big 40 minute cardio workout only lost 14 pounds but…

The main reason why you're more likely to lose more weight this way is because you'll probably workout more often knowing you only have to workout 10 minutes at a time. See 10 minute workouts you can do at home

2. Take a break to lose weight faster

A University of Tokyo study found that people who took a 20 minute break about halfway thru their hour-long cardio workout burned 20% more fat than the people who worked out for an hour straight non-stop because taking short 20 minute workout breaks makes your fat-burning hormones work much better.

3. Drink Water

Water lowers the amount of fat stored in your body because your kidneys get very lazy on the job when you don't drink enough water and as a result of you not drinking water, your kidneys give most of its unfinished work to your liver.

One of your liver's functions is to help your body burn stored fat for energy and it can't perform that job fully if it has to do the kidney's job also.

By not drinking water you put your liver on double duty, decreasing its fat burning potential and causing you to store more fat. If you drink enough water your kidneys will stop being lazy, do its job of excreting waste products from your body, and Keep reading

4. Fast weight loss = YOU eating more RAW fruits & veggies

veggies fill you up quicker

5. Drink Green Tea

Studies show you can burn 35-to-43% more fat during the day when you drink 3-to-5 cups of green tea but…

If you do not have time to make your own green tea then you can simply take a green tea diet pill supplement or better yet… You can use a fat burner like the ones here that have green tea in it along with other fat burning ingredients.

6. Eat more fiber

Because fiber takes so long to be digested by your body, a person eating the recommended 20-35 grams of fiber a day will burn an extra 150 calories a day or lose 16 extra pounds a year.

You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water.

Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry & overeating. Good sources of fiber are vegetables, fruits, nuts, beans, and some cereals.

7. Eat more protein

Protein helps you lose weight faster in 4 ways…

  1. You increase your body's fat burning metabolism when you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat. Up to 30% of the calories you eat from protein are burned during digestion so…

    If you ate 1000 calories worth of protein your body is only able to use 700 of those calories.
  2. Protein suppresses your appetite by keeping you fuller longer and according to this study… When at least 30 % of the calories you eat is from protein you'll probably eat up to 500 calories less per day and lose an average of 11 pounds in 12 weeks without exercise.
  3. This Netherlands Study showed that when protein is 30% of your diet you'll increase your metabolism by 4%.
  4. Protein also speeds up your metabolism a tiny bit by building and/or maintaining lean muscle.

8. Drink Milk

milk for weight loss

Research indicates that dairy-rich diets can boost weight loss by 70% and most of the body fat lost from these diets was around the midsection.

3-4 servings of dairy products each day like Milk, yogurt, and cheese will do.

9. Limit your salt

Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)

Sodium holds up to 50 times its weight in water.

When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight.

Thirst is a good indicator that your sodium intake is two high. As your sodium levels get high your body ask for more water to dilute the sodium by making you thirsty.

This is why many bars offer salty snacks such as pretzels and peanuts for free, after customers get thirsty they will order drinks to quench their thirst

To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats.

Instead of seasonings and MSG use lemons, garlic, pepper, caraway, tarragon, or anything low that's low in sodium for flavor. The nutritional facts label of any food product shows how much sodium a food item has.

10. Get more active

Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.

Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!

There are many ways that you can gradually become more active to lose weight.

For example:

Those are just a few examples of ways that you can gradually start adding physical activity to your daily routine. It may not seem like much in the beginning but all the extra calories you burn by doing these little activities adds up to you losing more weight.

Challenge yourself by adding 5 minutes of extra physical activity to your daily routine everyday

11. Wake up & Workout!

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3 times as more fat as opposed to working out at any other time during the day. See why here

12. Eat or skip breakfast?

Do what's best for you but these are the facts…

Eating breakfast will cause you to be less likely to overeat during the day.

A Study at the University of Texas at El Paso found that people who ate breakfast also ate 100 less calories a day and if you eat 100 less calories every day for one year then you'll easily lose 10 pounds.

But skipping breakfast or Intermittent fasting actually increases your metabolism to help you burn fat faster.

13. Lift heavier weights to burn fat faster

If you lift heavy weights (that allow you to only do 3-to-12 reps per set) you'll burn more calories during your weight training workout than if you lifted lighter weights for 12 or more reps and the reason is simple…

You burn more calories or use much more energy lifting heavier weights plus you'll get a much greater after burn effect from lifting heavier weights because of the high intensity. See what after burn has to do with weight loss

14. Do cardio last to blast fat fast

Before you hop on the bike or treadmill for an hour it's best that you spend 45 minutes doing a muscle building or body sculpting workout to use up most of your body's stored carbs or glycogen for energy so when you do get ready to do your cardio or HIIT workout…

Your body will burn more fat for energy during your cardio workout because you already used up most of your body's stored carbs for energy during your 45 minute muscle building or body sculpting workout and…

This tip is almost like fast weight loss tip #11 where you workout with most of your stored carbs GONE so you can burn more fat but get this…

Japanese researchers recently found that lifting weights first helps you release more growth hormone which in turn helps your body release more fat to be burned for energy while doing cardio or HIIT

15. Walk 10,000 steps a day & lose an extra 10 pounds a year

If you don't have time to go on an exercise program - Buy a pedometer, wear it, and try to get in 10,000 steps a day to burn an extra 100 calories or more everyday which adds up to you losing over 10 pounds a year with minimal effort on your part.

16. Use music to lose weight fast

Use your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.

This study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds or twice as much as the people who didn't workout with music. See other ways to get motivated to lose weight fast.

17. Switch To a Mediterranean Diet As Soon As Possible

Which people are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth?

The people from the Asia & the Mediterranean regions do.

The main reason why these people are the leanest and least overweight of all people on earth is that they eat a healthy balanced diet.

Their diets include an Abundance of Plant Foods (complex carbs) like rice and other grains, noodles, flatbreads, potatoes, fruits and vegetables (including sea vegetables), nuts, seeds, beans, various soy foods, other legumes, vegetable and nut oils, herbs and spices, and plant-based beverages including tea.

They eat fish, poultry, and eggs in low to moderate amounts and only eat red meat sparingly. Tea, wine, Beer and other Alcoholic Beverages are only enjoyed in moderation.

Their diets are low in saturated and total fat with most of the fats consumed are the good fats that come from nuts, legumes, vegetable, and nut oils - See this sample Healthy Mediterranean Recipe

18. Have water or vegetable juice before meals


Drinking a glass of water or vegetable juice before your meals will suppress your appetite so you will not eat that much so you can lose weight faster. See more things you can drink to lose weight fast.

19. Remember to take your multivitamins every day!

Research shows that men & women who take multivitamins daily have lower bodyweights & less body fat and when you don't get the right amount of nutrients…

Your appetite will increase so you'll eat more (and probably gain weight) to get the nutrients you need and taking multivitamins prevents this so…

20. Make Yourself heavier to lose weight faster

The more you weigh = the more calories you'll burn while exercising (See why) and you can make yourself heavier by wearing a Weight Vest or backpack to burn more calories during your fat loss workouts and…

You only need to add an extra 10-to-40 pounds or up to 20% of your bodyweight to your weight vest or backpack to lose weight faster.

21. Sleep Just Right

sleeping beauty

Don't sleep too long or TOO short because according to this study People who slept TOO LONG (over 8 hours) & people who slept TOO SHORT (under 6 hours) were more likely to gain weight than people who slept the normal 7-to-8 hours and…

When you don't get enough sleep the levels of leptin in your body are lowered. Leptin is a blood protein that suppresses your appetite and with your levels of leptin being lowered…

The levels of ghrelin in your body are increased. Ghrelin is a hormone that increase your appetite which will make you more likely to gain weight. See 33 Secrets to a Good Night's Sleep

Sleep is also important for…

22. CHEW your food longer and lose weight faster

You should chew everything you eat at least 8-12 times. Eat slowly. Your body doesn't realize that you've had enough to eat until several minutes after you've had it.

If you eat too fast you'll fill yourself up and possibly eat more on top of that.

If you chew your food more than usual, not only will you eat more slowly, but you'll also trick your body into thinking it's had more to eat.

23. How to eat a lot more & Lose more weight than people who diet

If you exercise for 45+ minutes at a moderate-to-high intensity at least 5 times a week… You'll be able to eat up to 500 more calories a day than the actually calories you need to lose weight simply because…

You burn the most calories when exercising for long periods of time at higher intensities meaning you can get away with eating an extra snack everyday and still lose 1-to-2 pounds a week but overall…

You'll still lose weight faster if you DO NOT Eat back the calories you burn exercising

24. Use baby utensils to prevent overeating

Use smaller plates instead of big ones to limit your meal or portion sizes and also use baby forks or spoons so that'll force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

See 10 Simple Mind Hacks to Help You Lose Weight Faster

25. Eat and run walk

Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because it increases the amount of calories you burn during digestion.

26. WALK! & DON'T RUN to maintain your weight

According to a study in the International Journal of Obesity… People who walked at least 12 miles a week (or 1-to-2 miles a day) no matter how fast or slow they walked were able to maintain their weight.

27. Please Avoid sodas - Even Diet sodas

Since regular soda is basically a weight gainer drink and since water is a 0 calorie weight loss drink… You would lose 1 pound every week if you replaced 2 bottles of soda with 2 bottles of water. See how to stop drinking soda

Some studies now link high consumption of diet soda with weight gain because even though diet sodas have 0 calories… The artificial sweeteners increase your cravings for sugars and other foods that make you gain weight and as a matter of fact…

This study showed that people who drank diet soda increased their waistlines 6 times more than people who drank any other kind of drink including regular soda!

28. And Don't Drink Juice !

Most juice drinks contain too much sugar & artificial ingredients and not enough fiber to do any good for weight loss.

It's better to eat raw fruit or drink 100% all natural juice instead to get the weight loss benefits.

29. Don't sit down for more than 4 hours

According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.

30. Say "So that" Everyday

Ask yourself Why you want to lose weight and after you come up with a reason why… Just keep on saying SO THAT.

For example…

Can you see what's happening here? The more times you say SO THAT = the more and more motivated you'll become to lose weight.

I don't know about you but if you can come up with at least three SO THAT'S then Nothing will stop you from losing weight.

31. Think Moderation

eat cake in moderation

Yes, chocolate cake is bad for you, but, if you tell yourself you are never going to eat chocolate cake again, guess what you are going to crave? Chocolate cake! Don't completely eliminate your favorite snacks and treats, rather, eat them in moderation. One slice of chocolate cake once a week wont erase your progress.

32. Don't ask yourself "What's the best workout I can do" and…

Workouts that'll KICK Your ASS

33. Add 15%

Walking at a 15% incline on your treadmill can burn 3 times as many calories as you would walking without an incline so imagine how much more fat you would burn if you run on a treadmill at a 15% incline.

34. Keep Records

Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't because it helped them accurately estimate their portion sizes so they could eat just enough to make them lose more weight.

35. Watch less TV

You can burn more fat each day by cutting your TV time in half says research from the University of Vermont but it's common sense…

Less TV means you have to fill your time by doing something more active that gets you up off your lazy ass.

36. Don't let plastic make you fat

Plastics contain synthetic chemicals (called BPA & phthalates) that act like estrogen in your body and estrogen is basically a fat-gaining hormone you'd want to limit when trying to lose weight so to prevent these estrogen-like chemicals from getting into your body…

37. Go skiing while you walk

You can Use walking nordic poles to burn 20% more calories as you walk according to new research from the Cooper Institute.

Make Sure You Also See…

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1-35 of 290 Comments

I'm 5'5" had a baby 10 months ago im 204 and stuck completly im new to fasting but need help I NEED to loose 60 lbs in 9 months is it possible im desperate

December 03, 2016


I'm 22 years old and my weight is 100 kg, height 6 feet and have broad shoulders.. I have started going to the gym but right now doing only cardio for about 40 mins and crunches..I don't eat much during the entire day only food thrice a day.. I wanna come down to 85 kg..please advice on how to lose weight a little faster..I'm a IT guy so I have to sit for longer durations on my seat. Please advice, it would really help me.

November 15, 2016

Adrian Bryant

simply use this workout and this diet for your busy schedule

November 16, 2016


Hi Adrian

I am 26 and my weight is 79kgs
Have become very lazy, just don't feel like doing anything.

I need to bring it down to 65 kgs in 2 months
Please suggest what to do.

August 04, 2016

Adrian Bryant

use this and you wont be lazy anymore

August 06, 2016


Hi, I am 20 year old and my height is 6ft. I go to gym everyday. My weight is 90 kg. I have to seat for long time because of my work. I need to loose weight fast in about 3 to 4 months. Give me some suggestions what to do or what not to do?

April 03, 2016


Hello Adrian, I started eating less calories last 12 days ago, like 1200 a day, also been getting 93 ozs of water a day and no sodas or deal sugar. When I started I weighed 190 and in 6 days I was down to 180. Then on day 7 I started walking 2 miles,20 to 30 mins cardio and 15 mins of crunches etc. Now my scale says 190 again but I can tell my stomach has lost some inches. What's up with the scales though. Am I losing it not? Do I need to be on 1200 calories or something else? I'm 39 and weigh 190. I'm also 5' 7. I have alot of belly fat to lose for real. Need something that helps.

February 14, 2016

Adrian Bryant

you have nothing to worry about. see this

February 15, 2016

Aditya Katoch

I am 18 n my weight is 126 kg n i am 6 feet tall should i do only cardio workouts or should i do weight ones

January 28, 2016

adrian bryant

these workouts

January 29, 2016


Hi I am 22, and my weight is 66kgs I want to lose that asap to 55kgs.. Please help me what workout will be best or edit .i am vegetarian. Please it's my engagement I have to lose my weight fast.
Please revert. Thnx

September 17, 2015


Hi isa,
I recommend working out 1 hour a day including cardio for 30 mins and the last 30 mins with push ups-setups-burpees.weights if ur into that... Also maintain a healthy diet is much more important and burn calories more than ur eating .
Hope it works out for ya :)

February 06, 2016


hey adrian..
wat is d maximum no. of times should i repeat d jumping jack workout in a day to lose max weight fast

August 09, 2015

Adrian Bryant

you can do it 1-6 times per day for 10min at a time

August 09, 2015


hi, im 22 years old and currently weigh 90kgs.... a year ago i was at 120 kg but started running my very long driveway and lost 30 kilos, but i slacked off and stopped and due to my sleeping pattern etc im unable to do that. i recently started to use the walking machine, doing 15 minutes, 30 seconds sprinting and 90 seconds rest, by the end of that im exhausted and my heart hurts.. i started off doing 10 minutes but worked my way up to 15 and currently starting to add an incline of 3, i do this 3 times a week.. i mainly eat one meal a day a few hours before a go to bed, and sometimes have breakfast, my meals mainly consist of potatoes and pasta and mince, steak or fish, i have just started to eat more vegetables again because i realised it has been a while since ive had some..

after reading some of your site im going to try intermittent fasting (even though i practically do that already), doing a muscle workout when i wake up and the HIIT in the afternoon, and on the days i dont do HIIT ill add squats in, but do nothing on the weekends, im going to make my meals smaller but are the meals healthy enough or is there to many carbs? will this work?

July 08, 2015

adrian bryant

you can do intermittent fasting but use this diet with it

July 08, 2015


Hi I was reading your article which I find helpful.
However #13 you should add 'than'. I have inserted the 'than' below to show you.
Hope that helped. Have a great day.

you'll burn more calories during your weight training workout THAN if you lifted lighter weights for 12 or more reps and the reason is simpleā€¦

June 28, 2015



I lost 53 pounds already and have maintained it for a year now. I want to lose another 50 pounds to get to my goal weight. I am 5'1'' and weigh 158. Do you have any tips on me reaching my goal and especially to lose this belly?

April 20, 2015

Adrian Bryant

go here

April 21, 2015


Dear Adrian,
I love your work and appreciate your help to everyone who is trying achieve their goals.
I am inspired and recently did a 2 hr of jog/walk and HIT, in following next 2 days my body is like sore and muscles seem tired...Is this normal and can i resume to exercise

thanks for your advise in advance!

April 14, 2015

Adrian Bryant

it is normal if you have not exercised in a while

April 15, 2015



Due to my last year in school i have managed to put on weight. I have an height of 5'7'...... and i am weighting 80kgs right now. what is the best plan to do when i want to get rid of the weight in my thighs...
Please advice :)

December 30, 2014

Adrian Bryant

any plan is good and any plan will help you lose fat all over and there are no thigh only fat loss plans so use this workout and this diet

December 31, 2014


Hi, i'm a 24 yo female with compacted joints, i'm also severely overweight thanks to college...before high school I never weighed more than 120 pounds, but now i'm sitting at 180, i've lost 10 pounds on throw oxalate diet (I have kidney stone issues) and I drink around two liters of water a day. I am also allergic to dairy (which is sad because I live in the dairy state). What would the best plan be for me to lose 60 pounds?

December 20, 2014


Sorry, using my phone so I had some issues..... I'm 5'1"... On a doctor prescribed low oxalate diet, allergic to dairy. I'm currently consuming about 1200 calories a day, I am doing a food diary, to track kidney stone triggers, but it also tracks all to nutrients.
I was born with compacted joints, and have knee, shoulder and wrist issues from past injuries.
What work out or diet can you recommend for me? Any help would be appreciated

December 20, 2014

Adrian Bryant

are you limited to doing anything workout wise due to joint problems

December 20, 2014


stay away from dairy. adding any kind of casein(the protein in milk) to rats diets increased cancerous tumor markers in just 3 weeks. Taking them off casein lowered them right back. This was manipulated over and over again in studies. Read about it in the China Study by Dr. Colin Campbell.

November 30, 2014


Hi ...
Thanx for your great exersise tips and workouts videos . They are helping me in some how..
My weight is 150kilo grams(kg) i want to loss my weight fast and i want to control it to upto 80kg to 90kg ... whats diet plan should i do and what exersise i have to do to get fit slim body ...
And what should be the daily time table i should follow and how much and what type of food should i take. .. please guid me for the same ..

Thank you

I will like if you email me on my mail nareshpmota@gmail.com so that i will get your quick response and also can ask u quiries . Thank you.

November 27, 2014


I want be slim in short time please send sum tips.

November 13, 2014


Hi Adryan
I have a desk job and haven't exercised in a very long time. I have lower back problems and lately my hips are very tight which aggravate the lower back problem. How do I get back to an exercise program and loosen my hips. Do I start with the hips first and then exercise program? thanks for your help

July 25, 2014

Adrian Bryant

go here and see rounded shoulders and lordosis

July 27, 2014

Incorrect please try again
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