38 Weight Loss Tips

fast weight loss tips

1. Lose 5 Pounds in 2 Days

I had a client who lost 20 pounds in 1 week after adding JUST water to his diet. He was so bloated, his rings did not fit him, stomach was large, and socks would indent his lower legs when he removed them. Stew Smith, Strength and Conditioning Specialist (CSCS)

18 Ways To Get a Flatter Stomach Without Exercise

2. Drink Milk, Lose Belly Fat

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 belly fat

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

3. Burn 500 Calories Without Exercise

He lost 120 pounds on Adrian bryant PlanHe lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts
in Adrian's Fat Loss Plan 4x a week

You'll burn 500 calories or lose at least 1 extra pound a week when you spend 3 hours in a 66℉ (19℃) room like the people in this experiment

See How To Burn 500 Calories Everyday Without Exercising for more tips on using cold exposure to burn fat faster.

4. Easiest Way to Lose 52 Pounds

5. Burn 3x More Fat

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

6. 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.

7. Use Baby Forks

Use smaller plates, forks, spoons & other utensils instead of big ones to limit your meal or portion sizes to force you to take smaller bites which will make your meal last longer plus you FEEL full quicker on less calories.

8. Watch This Short Video

9. Say "So that"

Ask yourself Why you want to lose weight and after you come up with a reason why… 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. 6 Ways to Get Motivated to Do Anything

10. Four ways protein helps you lose weight faster

  1. You increase your body's fat burning metabolism when you eat protein because your body has to burn a lot of calories just to digest the protein you eat. 30% of the calories you eat from protein are burned during digestion so you'll burn 300 calories for every 1000 calories of protein you eat.
  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 to 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 by building and/or maintaining lean muscle.

The Top 2 Weight Loss Supplements That Actually Work

11. More Water = Less Fat

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

12. 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.

13. Burn 43% More Fat

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

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

14. Fast Weight Loss = RAW Fruits & Veggies

veggies fill you up quicker

15. Have water or vegetable juice before meals

v8 fast weight loss

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. Water & 6 Other Weight Loss Drinks

16. Lose 7 Pounds After Eating a Meal

This scientist lost 7 extra pounds when walking for 30 minutes immediately after lunch & dinner.

17. Lose 50 Pounds on the Boredom Diet

Eating the same exact meals or foods everyday will literally bore you into losing weight faster because it will cut down on your cravings making you eat less because you'll actually become less interested in food.

The women in this study started eating 100 calories less just after their first week of being on a the 'boredom diet' or eating the same foods everyday. The video below shows how one guy lost 50 pounds eating the same thing daily…

18. Chew longer to lose weight faster

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

40 Ways to Curb Your Cravings

19. Lose 3½ More Pounds

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.

Use 1 of these tools to keep detailed records…

20. Don't let plastic make you fat

Plastics contain synthetic chemicals (called xenoestrogens like BPA & phthalates) that act like estrogen in your body which is a fat-gaining hormone so to prevent these estrogen-like chemicals from getting into your body…

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

Workouts that'll KICK Your ASS…

22. Burn 3x More Calories

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.

23. Gain Weight 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

Add up to 20% of your bodyweight to your weight vest or backpack to lose weight faster.

24. 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 (like you do in this weight loss plan) 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.

10 minute weight loss workouts…

25. Take a Break

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.

26. 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.

27. Avoid sodas. Even Diet sodas

You'll lose 1 extra pound every week if you replaced all the calorie filled sodas you drink with ZERO calorie water. 6 reasons that'll make you stop drinking soda today

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 with not enough fiber to do any good for weight loss. It's better to eat raw fruits & vegetables or drink 100% all natural juice instead for the weight loss benefits.

29. Remember to take your multivitamins every day!

Research shows that men & women who take multivitamins daily have lower bodyweights & less body fat because 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.

30. Sleep Just Right

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

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.

Sleep is also important for more energy & higher growth hormone levels to increase your fat burning metabolism. 10 Ways to Sleep Better Every Night

31. 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

32. Switch To a Mediterranean Diet As Soon As Possible

People from the Asia & the Mediterranean regions are the leanest, least overweight, longest lived, and have lowest rates of chronic disease on earth because they eat a healthy balanced diet.

Their diets include…

33. Go skiing while you walk

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

34. 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. 4 Steps to Lose Weight Fast Eating Anything You Like

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 because 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 sit down for more than 4 hours

The research says sitting down for longer than 4 hours slows down your metabolism making it easier for you to gain weight. Prevent this from happening by standing up for at least 10 minutes within every hour.

37. Be 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! Here are some ways you can gradually become more active to lose weight…

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

38. 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 (1-to-2 miles a day or 20,000 steps per week) no matter how fast or slow they walked were able to maintain their weight. Fast weight loss tip #4: Easiest Way to Lose 52 Pounds

More Weight Loss Tips

Adrian Bryant created NowLoss.com

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Leave a Comment

1-40 of 325 Comments

Hi Adrian,
I am 26, and struggling to lose weight my height is 5'1 and weight is 63 kg.. I want to lose 8-10kg in 5 months.. Please I request you to guide and help me as it's very urgent for me to lose weight as I have to get married soon I need to get in shape please help me.. I have already been through your videos and lost 6 kg weight but now I am so lazy that I cannot do anything so please help me..

Waiting for your response please

June 22, 2019

Adrian Bryant

this is the plan to follow but it sounds like you lack motivation so start here

June 23, 2019


Thank you so much Adrian. You are really an inspiration for me I will start it from today and i will update you soon..

June 23, 2019



I currently am 5’7” and am 165 pounds. I am looking to lose belly fat while also building a bigger butt. What diet and workout plan(s) do you recommend?

May 19, 2019


I already lose 60 pounds but unfortunately. My arms became jiggly. I want to tone them but, I think I have a wide shoulders for a woman. I'm afraid that if I will lift weights, my shoulders become more broader. I measured them using tape measure and they're 16 inches. My current weight is 155 pounds. Please help me. I don't know what to do anymore

April 28, 2019


But I'm worried that I might have an broader shoulders. My arms are jiggly and soft and slightly saggy especially my left arm. I lose weight by fasting and a little to no exercise. The downside is yeah. My jiggly arms. They're one of my insecurities even though I already lose weight. Please help me

April 28, 2019

Adrian Bryant

the plan i sent will not do that. Its main focus is more fat loss.

if it jiggles then it means you have more fat to lose (and not more toning)

April 29, 2019


Hey iam 52yrs old weight 270 pounds and I have knee joint pain what's the best workout and diet of yours for me to try thankd

February 21, 2019


Arogyam weight loss medicines turned out as a miracle for me. I was able to loose almost more than 8 kgs in 3 months. It turned out a wonder for me. I look much prettier and young now. Also feel very energetic. Suprisingly my husband is also very shocked to see me like this. I thank you very much for providing me with the excellent weight loss.

August 18, 2018


Hi, I am 13 and 5’6 - 5’7 and I weigh between 145-155 lbs, I am looking to lose 20-30 lbs. Do you have any recommended diets or workouts for me?

May 29, 2018


Hey..your websites is awesome..I am 5'3 , 19 year old and I am weighing 71 kgs ( 154 pounds ) and I want to lose 10 kgs within 30 days.. please help...thank you so much.

April 10, 2018


For some reason you inspired me to get off my ass and lose this extra 25 pounds once and for all! I love your videos and advice.
Thank you Adrian!

April 16, 2018

Adrian Bryant

go get em

April 16, 2018


Hi Adrian,
I have been reading your website for a and a big fan. I'm currently weigh-in 122kg (299 pounds) and doing 3 compound workouts; weighted bench press, weight deadlift and weight squats. I'm aiming my weight at 90kg (199 pounds).
My burning question what is the suitable diet for me for losing weight?
Thank you!

February 26, 2018


this one

February 26, 2018


Hello, i just started doing your 10 min elliptical weight loss workout and I wanted to ask you what kind of diet do you recommend I try?

November 06, 2017

Adrian Bryant

this one

November 07, 2017


you look amazing

October 28, 2017


Hi, great article, I will keep this saved in my list of 'favourites' to reread every now and then!
Was surprised to see the picture of a can of V8, though, with #15, since the salt content does not really agree with tip #1.... 😉
In general, eating fresh whole foods in stead of packaged and processed is the way to go, I think.

July 05, 2017


My weight is 114kg, age 37,hight 174cm.i want to reduce 30 to 35kg in 180days( 1stjune to 30nov) please advise me how I can achieve my target weight of 80kg, thought I have started walking daily 4to5 km and swimming daily

May 23, 2017


Hi Adrian, I'm 18, I weight about 90 and my height is 156 cm. I wanna lose 20-25 kg in a month. How many minutes of jog to lose 10 lbs per 5 days every week? And what kind of dietary is suitable for me?

March 11, 2017

Adrian Bryant

see this plan - you may lose 10 pounds your first 5 days but your weight loss rate gets slower as you get closer to your weight loss goal

March 12, 2017


hi..as I felt your instruction is inspiring me and I am impressed with your concern..after my c-section I put on more weight and now I am about to 90kg..please give me some workouts that's fits me because I want to manage step by step..and sure please give me some diet plans and how much calorie should i burn per day as my goal is to loss upto 25kg to 30kg in 3months..please kindly guide me..

January 24, 2017


Hi Adrian,

My name is Joanna. I'm a 31 year old female and weigh 185 lbs.
I began working out daily 60-80 mins on the treadmill doing the weight loss programs that are programmed into the treadmill. I would day it's a moderate workout. I began working out 3 weeks ago when my doctor advised I should lose some weight. I have yet to shed a pound which is unusual for me to work out this much and not lose anything. My calorie intake is around 1500-1700. What am I doing wrong? I'm at a point of despair and wanting to call it quits. Please, what do you suggest?

Thanks in advance.

January 12, 2017

Adrian Bryant

are you sure its 1500-1700 or are you just guessing. are you writing this down daily b/c on 1500 alone you should lose weight

January 12, 2017


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


Cut down your carb diet. eat food that contains high protein. Try to take moong dal, or any type of daal in the morning and skip the fat containing foods.. .. do work out for half and hour in the morning and do the same be4 taking dinner at night.
I have lost 32 killos in 5 months following the same routine

December 24, 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

  • After the broom makes your waists smaller,
  • Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.

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