How To Lose Weight Fast?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

How to lose weight fast? To lose weight fast you need to be in caloric deficit and the best way to be in a caloric deficit is to be mindful of how many calories you are consuming. One of the best ways to do that is through counting calories to keep yourself accountable daily.

Keeping track of your calories in a daily journal or notebook is helpful to be aware of what you are putting on your plate or what you are eating. Counting calories is an effective way to lose weight and get healthy.

Most health experts and registered dieticians suggest that a healthy weight loss is 1 to 2 pounds per week. To lose one pound per week you need to be in caloric deficit of 500 calories per day. To lose 2 pounds per week you need to be in a caloric deficit of 1000 calories per day.

Losing more than 2 pounds per week on average wouldn’t be healthy. Most people that are on a structured diet program lose the most amount of weight the first 7 to 10 days and then it stabilizes off to 1 to 2 pounds per week.

Being in caloric deficit means burning more calories than you consume.

How to lose weight fast? Photo credit: iStock-Prostock-studio

Adding Fiber

Adding more fiber to your diet such as fruits, vegetables, nuts, seeds will help to suppress your appetite and make your fuller. The two main types of fiber are soluble and insoluble fiber. Insoluble fiber provides the bulk of your stool and soluble fiber helps to keep you feeling fuller longer.

Lifting Weights

Incorporating Lifting weights in your fitness routine will help you burn calories at the work and after the workout. And it will help you build lean muscle mass which will impact your metabolism. The more lean muscle mass you have the faster your metabolism will be.

Some of those strength training exercises can be free machine weights, dumbbell weights, resistance band equipment, bodyweight exercises such as push-ups, dips, planks, lunges, etc.

Protein Intake

If you incorporate more protein in your diet that will help with weight loss. There was a 2020 study where a high protein diet impacted weight loss for at least 6 to 12 months. Protein is the essential building block to lean muscle mass.

Getting an adequate amount of protein in your daily is essential to building and maintaining muscle mass. And lean muscle mass is what drives the rate of your metabolism.

Research studies have shown that regular daily protein intake can promote the feeling of fullness while decreasing the number of calories you want to eat. Those protein foods are chicken, steak, nuts, seeds, eggs, seafood, etc.

Drinking Water

Drinking more water daily will help suppress your appetite. In fact, it is advisable to try to drink up to 8 glasses of water daily. Drinking water with your meals will help keep you fuller along with drinking water throughout the day.

Cardiovascular workouts

Adding cardiovascular workouts to your weekly lifestyle routine can help you lose weight fast and regularly each week.  The American recommends at least 150 minutes a week to maintain a healthy heart which comes out to 30 minutes a day at 5 days a week.

Some of those cardio workouts are walking, swimming, gardening, jogging, rowing, biking, jumping rope, etc. Cardio is an aerobic exercise that increases your heart rate which helps strengthen your heart and lungs.

The Bottom Line is to lose weight fast or to lose weight in general you have to be in a caloric deficit. And that means is you need to burn more calories than you consume. So, you need to be in low calorie diet which consists of high protein and high fiber foods. And you need to incorporate weekly cardiovascular and weight training workouts in your weekly routine.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link. ?utm_source=blog 


  1. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
  2. Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.
  3. Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018 Jan 1;28(1):46-54. doi: 10.1123/ijsnem.2017-0221. Epub 2018 Jan 24. PMID: 28871849.
  4. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
  5. Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. English. doi: 10.20960/nh.02746. PMID: 31657610.
  6. Bracamontes-Castelo G, Bacardí-Gascón M, Jiménez Cruz A. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429. English. doi: 10.20960/nh.02746. PMID: 31657610.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.