How to Lose Weight Fast: 51 Fast Weight Loss Tips for Women and Men
Mostly we feel the urge to lose weight when people comment on our weight or we start having some health issues because of our overweight. Losing 5 to 10 kgs makes us more attractive and feel light in our day to day life.
You can lose weight in many ways like by eating fewer calories or by any diet chart with a fancy name. It needs a lot of will power and you cannot continue it in a longer run.
In this post, I have listed fast weight loss tips for women and men which will help you lose weight easily. It will guide you through different aspects of weight loss like
- Don’t eat less eat right
- Exercise correctly
- Never underestimate the power of sleep(rest)
What is your Body Mass Index?
Before you start your weight loss journey it is important to find out how much overweight you are. Use the BMI calculator (2) to determine your body mass index and then follow the given tips to bring your BMI in the normal range. Read my post on how to calculate BMI for more information.
Fast Weight Loss Tips for Women and Men
1. Plan Your Workout
Make a daily, weekly and monthly workout plan (3) in advance. Planning will help you stay focused and be in a definite direction. It will help you to analyze your workout and make the necessary changes. Make a plan according to your weight loss goal (4) and time availability.
Morning is the best time for the workout but if you are not a morning person you can schedule it in the evening. Keep a gap of 2.5-3 Hrs between gym workout and breakfast, lunch or dinner.
If working out as the first thing in the morning, then eat fruit before that, don’t exercise empty stomach it can cause more harm than good. Keep a gap of 15 minutes between the first meal (fruit/nuts etc) and workout.
You can plan your workout, exercises and time required, etc. There are many videos available online which are excellent and can be done at home without any hassle of going to the gym.
2. Divide Your Workout Time
One of the key tips for weight loss is dividing your workout time. If it’s not possible for you to dedicate a specific time for a workout because of your busy schedule you can divide your workout throughout the day e.g.
→ 20 minutes yoga in the morning
→ A 20 minutes cardio session like stair climbing or 20-minute treadmill during the day
→ 20 minutes of weight training in the evening
→ Mild walking after dinner.
It will keep you active throughout the day and you need not give complete dedicated time to the workout. Try different weight loss exercises so that all your body muscles are benefitted.
3. Travelling Should NOT be an Excuse for Not Exercising
If your job involves a lot of traveling then you should even be more dedicated towards exercise. If you have no access to the gym, you can do yoga or some easy weight loss exercises.
You can also try an easy cardio exercise like brisk walking, jogging, etc. Walking is a very good exercise and has many health benefits.
4. Try Different Workouts
Doing the same set of exercise daily can be very boring. To break the monotony and provide stretching to other body muscles you can try different exercises every day. It will provide your muscles with new stimuli every day. You will learn many new things day by day which will increase your knowledge, stamina, flexibility and make your exercise time fun for you. Trying different workouts is one of the best fast weight loss tips for women and men. Read here about 21 best exercises to lose belly fat fast.
5. Do Exercises that You Like or Have Interest In :
This will make the workout session fun for you. You will start looking forward to your exercise sessions daily. You need not put any extra effort into being regular at exercise. E.g. If you like to play any sport like badminton, tennis or swimming, etc. Interesting things will help you to achieve your weight loss goal quickly that’s why it is one of the best tips for weight loss.
6. Make Your Workout Musical
Ever wondered why gyms play music during the exercise sessions? Music soothes our mind and body, we enjoy the workout putting in more efforts. Exercise is the time that you take out from your busy schedule for your health and well being. If music is added to it then you tend to be motivated for the whole day. If you are working out in the evening then it will remove your whole day’s tiredness and you will feel fresh and energetic.
7. Make Exercise Friends and Workout With Them
Famous actor Kareena Kapoor works out with her bestie Amrita Arora. She says it is the best time of her day and she always looks forward to it.
When we are with people whom we are friends with it increases our motivation and happiness. These tricks will prevent you from skipping your exercise sessions. Practice yoga for weight loss, it is a complete body exercise.
Read More: Highly Effective Yoga Asanas for Weight Loss
8. Do Strength Training
As the name suggests, strength training gives strength and endurance to your muscles. It will increase muscle mass in your body and will decrease fat.
This will make your body much leaner and toned. Strength training is like more output in less time. If you do strength training for 2 to 3 days in a week your fat loss will be much more. Due to the anaerobic pathway, your body will burn fat for the next 48 hours of strength training.
9. Skip Weighing Machine
When you start following a healthy lifestyle, your body will trigger fat loss and promote muscle mass. That is why it can happen that you did not lose weight but you are looking slimmer.
Weighing machine will only show your weight, it will not show the amount of fat and muscle mass. You may sometimes feel depressed by looking at that weighing machine. So best is to skip the machine and start noticing whether you are feeling light and energetic than earlier.
10. Make Short-term and Long-term Weight Loss Goals
When you wish to lose weight or size, you should be very clear about the size or weight. Suppose you want to lose 10 kgs or reduce to 24 inches waist size, you must make short-term goals of losing 2 kgs per month. Your goals should be achievable and realistic. In this way, you can lose 10 kgs in 5 months.
This is just a rough calculation, if you stick to healthy habits, you may achieve it even early. Goal setting helps you to stay motivated and avoids burdening. Goal setting is one of the best fast weight loss tips for women and men.
11. Get a Personal Trainer
A personal trainer will help you do your workout with accuracy. He will help you with your exercise plan and its execution. Make sure that you workout with a well-certified trainer who has enough knowledge about his field. The trainer should not just be there for the counting your reps but for monitoring and make necessary changes.
12. Take a Day Off
Take rest from your workout routine once a week. It will re-energize your body and mind. Being relaxed will contribute to your weight loss goals.
13. Workout for Maximum 1.5 Hours a Day
Your workout session should not exceed 1.5 hours. It is so because you should not tire your body excessively otherwise it will give up fat burning. Stay active throughout the day and let your body cope up with the workout.
14. Drink 3 to 5 Litres of Water
Being hydrated helps your body to perform various essential functions smoothly. The fat cells in our body are excreted through sweat, urine or other excreta. That is why staying hydrated helps to lose weight and recover from wear and tear caused by exercise.
15. Keep Your Food Handy
We need a quick snack every two hours, this is a rule which should not be broken. So whenever you are out of the house or traveling keep some food in your purse to curb that hunger quickly. This will ensure that you don’t eat unhealthy junk food. Banana or roasted peanuts or other dry fruits are easy to carry and tasty.
16. Follow Balanced Diet
A balanced diet comprises of all essential nutrients in proper amounts. Carbohydrates, proteins, fats, vitamins all are necessary for our overall health. If you skip any one of these, it will cause an imbalance in your diet as well as health.
Following a balanced diet is one of the best fast weight loss tips for women and men. These are natural weight loss tips so don’t have any side effects on your body. If you are suffering from PCOD or PCOS then follow pcos diet chart for weight loss.
17. Include Ghee in Your Diet
To delete unhealthy fat you must eat healthy fat. Ghee comprises of short chain fatty acids which fasten your fat burning process. It promotes a gradual increase in your blood sugar instead of the sudden rise and aids in the digestion of food. Ghee is an important food in the weight loss diet plan.
18. Fill Your Kitchen With Only Healthy Snacks
This will prevent unwanted biting of unhealthy food. Whenever you crave for any unhealthy food and it is not easily available there are more chances of you eating it. This will also help in developing control in you.
Your unhealthy snack will be replaced with a healthy one. To get good and quick results, plan and follow a diet chart for weight loss.
19. Eat Homemade Food
Any homemade food is hygienic and fresh. In restaurants, we don’t really know how they store food and when they prepare it. We are also unaware of the recipe they use. That is why it is better to eat homemade food most of the time.
If you stay at the hostel or you don’t have access to the kitchen then you can keep snacks like pickles, chivda, ladoos, ghee, fresh fruits, dry fruits, roasted peanuts with you to snack on healthy food.
20. Eat a Fruit Every Day
Fruit consumption provides you many micronutrients, fiber, etc. So make a habit to eat one fruit a day. Avoid eating fruit after evening. It is best to eat it in the morning as the first thing or after the workout.
You can carry fruits like bananas to the gym for instant energy. Eating fruits with vitamin C will make your skin and hair lustrous. If you are following a weight loss diet, including fruits to it.
21. Make a Meal Plan :
Like an exercise plan, the meal plan will help you to keep a check on your diet. It will help you to buy your groceries in advance and never miss any meal. You will also start looking forward to your next meal and enjoy the weight loss journey.
Meal planning is a very important step in your weight loss journey and one of the best fast weight loss tips for women and men. Prepare a diet chart for weight loss and follow it for quick results.
22. Make Diet Sheets
At the end of the day, make a sheet of what have you eaten at what time. This will help you to analyze your progress. Sometimes it happens that we are not able to stick to our plan. At that time we can see the expected and actual meal and check our status and make changes accordingly.
23. Eat at A Calm Place
Our ancestors have been preaching this for years that we should not talk while eating. Probably the reason behind this was to focus all your 5 senses on food. It gives you the ability to listen to your own voice while eating. This prevents you from overeating.
24. Use All Your Senses While Eating :
We have 5 senses through which we experience the world. While we are eating, all our senses i.e eyes, ears, taste, skin(feel) and nose should be focussing only on food. Any distraction can lead to overeating.
25. Chew Slowly
Your food should be completely mixed with your saliva for better digestion and assimilation. Solid food is first converted into liquid in our body and only that fluid can be assimilated by our body. This is the reason we should never eat or drink in a hurry.
26. Include All Food Categories in Your Diet
All food categories like dairy, grains, nuts, fruits, etc should be included in your regular diet. It will ensure that you have a balanced diet and also bring variety to your plate. You can read my article foods that burn belly fat fast. These foods are part of a very effective weight loss diet.
27. Eat at Regular Intervals
Eating at regular intervals ensures that your blood sugar level is not suddenly increased or reduced. It will be nearly steady, thus it will promote weight loss and bring hormonal balance.
28. Skip Sugar
Minimize the intake of sugar in your diet. If you eat sugar once in a week that’s fine but not every day. It is because the sugar we use is refined sugar and it is the just plain addition of calories to your diet.
Minimizing sugar intake is one of the best fast weight loss tips for women and men. If you are a diabetes patient you can follow the diabetes diet chart to lose weight.
29. Junk Food is Forbidden
Junk food contains unhealthy fats or trans fats which harms our body. Try any homemade snack instead of junk food. If you are following weight loss diet don’t eat any kind of junk foods.
30. Eat 2 Hours Prior to Sleep
This will allow your food to get digested before you go to bed. Sleep is meant to do repair work in our body. If the body’s digestion interferes with its repair work then sleep will not be peaceful.
That is why we must ensure that our last meal of the day should be 2 hours prior to sleep. Eating early is one of the best fast weight loss tips for women and men.
31. Eat Something Within 15 mins Of Getting Up
As we get up in the morning our body is without food from 10 to 11 hours. So eating something healthy should be the first thing in the morning. Fruits or dry fruits is a good option. It will energize your body. Instead of having tea or coffee Fruits or dry-fruits will give a good start to your day.
32. Rehydrate Yourself After Workout
When we work out our body temperature increases and we sweat a lot. Our body becomes dehydrated due to it. It is very important to rehydrate as soon as the workout is over. You can also sip water in between workout whenever you feel thirsty.
33. Restore Your Glycogen Levels After Workout
As soon as your workout is over you should eat something instantly for energy. Eggs or banana or boiled potato is a good option. Eat something which you can carry to the gym easily so that you can eat immediately after working out.
34. Eat Good Fat
Eating healthy fat is the most underappreciated but important part of losing weight. Healthy fat actually helps to boost your body metabolism. Good fat includes ghee, coconut oil, etc.
35. Say NO to Soft-drinks
Soft drinks are full of sugar and have no nutritional value. It adds to your calorie intake without any nutritional benefit. You can drink fresh fruit juice, green tea or just plain water whenever you feel thirsty.
36. Cut Down on Tea or Coffee
If you like tea or coffee there is no need to completely cut it down but reduce the number of times you have it. Once or twice a day in less quantity is fine but beyond that will just add to your calorie intake. Avoid it as first thing in the morning or 2 to 3 hours after waking up and at late nights.
37. Avoid Eating Out
When you have aimed at losing weight eating in restaurants can lose your focus. You can overeat and eat unhealthy food. So avoid eating out as much as you can.
38. Shop Your Own Grocery
This will help you in filling your kitchen with healthy food. Moving around in grocery store will serve as a short exercise session. Making a list and then shopping accordingly will add many goodies to your weight loss journey.
39. Eat Local
There are so many benefits of eating local food. It is cheap, easily available and locally grown. Food grown in any area is good as per its geographical condition and weather. It helps you be one with nature which is necessary for weight loss.
40. Eat Seasonal Food
Our body functions as per season. If it is winter we should eat green leafy vegetables, carrots and whatever is locally available in markets. These seasonal foods will be healthy as well as cheap at that time. Our body acts in accordance with nature. Living and eating according to the season is the best way to stay slim and healthy. Eating seasonal food is one of the best fast weight loss tips for women and men.
41. Analyze Your Diet on a Regular Basis
Analyzing your diet will make you more focused on your weight loss goal. We make mistakes now and then. But what made us do those mistakes should be known to us so that we improve ourselves day by day. You can note down points that you must follow or the conclusion of your analysis. This way your weight loss journey will be with you all your life.
42. Take Support from Your Close Ones
Consciously or subconsciously we are under the influence of people who we love or who are close to us. These people can be your support in your weight loss journey. Whenever we have any cravings we can talk to these people.
We can meet them and plan a healthy brunch etc. When we get frustrated or dull or when our motivation level is weak they can motivate and help us.
43. Have a Cheat Day at Regular Intervals
We cannot completely leave doing something. When we have been practicing wrong eating patterns for a long time, we cannot stop that suddenly and become perfect. It will take some time and efforts.
If you have a definite cheat day then you can postpone your cravings for some time. Gradually increase your cheat interval and slowly there will be no need for any cheat day.
44. Take a Good Sleep at Night
A good sleep during the night will increase your weight loss pace. It will repair the damaged caused in your muscles due to exercise and help in toning it at the same time. It will energize you for the next day. Taking good sleep rejuvenates you that’s why it is one of the best fast weight loss tips for women and men.
45. Drink Water After 30 mins of Eating Food
After reaching our stomach, food is mixed with other digestive juices and then further it gets digested. If we immediately gulp water after eating food then it dilutes our digestive juices and leads to slow digestion and can even cause bloating and constipation.
46. Divert Yourself when You Have Any Cravings
If you have a sweet tooth like me, you can divert your sweet craving by doing something creative at that time. If you are able to divert yourself for 10 to 15 mins, then the craving will stop. Slowly you will feel that you don’t have that habit anymore.
47. Be Stress-free
Our body releases cortisol hormone when we are stressed. This hormone is not good for us and our weight loss. Watching motivational videos, reading good knowledgeable books from time to time can keep you stress-free. The best remedy does what you like to do and focus on doing something when you feel stressed. Meditation and deep breathing will aid you in living a stress-free life.
48. Stay Away from Artificial Sweeteners
Just as refined sugar artificial sugar is full of chemicals and calories. It will worsen your condition. You can get sugar from natural food and gain calorie sometime but never use these sweeteners. Natural food will at least give you some nutrition along with sugar but artificial sweeteners will only add plain calories to your diet.
49. Quit Alcohol
Whenever you drink alcohol, your body immediately puts fat burning to hold and starts metabolizing alcohol. It is considered as a foreign substance by your body. It is better to quit alcohol when you are on your weight loss journey. Quit alcohol is one of the best fast weight loss tips for women and men.
50. Eat as Per Your Genes
If you are a south Indian, your body will be much comfortable in metabolizing idli sambhar than chole bhature. Similarly, not many people can digest the whole big glass of lassi like Punjabis. This is where our genes work. Eat the type of cuisine your stomach is used to.
51. Quit Smoking
Everyone here knows the bad effects of smoking. When you are on your weight loss journey, it is a good time to quit smoking. It slows down the pace of your weight loss. Quit smoking is one of the best fast weight loss tips for women and men.
Read More: Effective Tips to Lose Belly Fat Fast
Frequently Asked Questions (FAQ’s)
1. What are the additional exclusive weight loss tips for women?
Answer: Women often accuse themselves of not doing enough for family, kids and don’t love their bodies. So first it is very important to love your body the way it is and then look after making it better and not ignoring your own health. Give some time to yourself and what you love doing. You will feel more contented and you will be able to do your work in a much better way.
2. What are the additional exclusive weight loss tips for Men?
Answer: Life is stressful for Men as well these days mostly because they have to take care of financial issues of the house. So meditation, proper food and peaceful sleep to deal with it more strongly. After the long day at work, they can come home and do some relaxing meditation.
Take a super short break between work and eat something healthy and spend some good time with family at regular intervals. This will aid in a good life and health as well.
3. What are the additional weight loss tips for Teens?
Answer: Teenage is a phase where we have a lot of hormonal changes and peer pressure. A balanced diet can help to make this phase beautiful. Include ghee, Milk in your regular diet. It will help to get proper nutrition, increase height and maintain a proper weight.
Eating fresh fruits especially the ones including a lot of vitamin C. Also eat the food you love but homemade. The ones living in the hostel can eat dry-fruits, Milk, Fruits, and homemade snacks will do a trick. Make a habit of exercising regularly in this phase of life, it will reward you in the future.
4. How to lose weight Fast?
Answer: Being focused and disciplined to your diet and exercise will help you lose weight quickly. Also, you can take the help of professionals like nutritionists and personal trainers for being consistent.
5. How to lose weight without exercise?
Answer: Frankly I don’t believe in losing weight without exercise but scientifically our body needs minimum 1200 calories for carrying out its vital functions. So if you eat less than 1500 calories a day you will lose weight.
You can plan your diet accordingly and lose weight. But I recommend losing weight in a proper healthy way. Also, set up good lifestyle habits which will help you maintain your weight throughout your life. Set up habits which you can carry on anywhere and anytime.
6. Are there any different tips for weight loss at home?
Answer: There are not any different tips for weight loss at home. All the tips I included can be tried at home. These are all natural weight loss tips related to food, exercise, and lifestyle.
These are my 51 fast weight loss tips for women and men, let me know how these tips helped you to achieve your fitness goal. All these are natural weight loss tips so don’t have any side effects on your body.