How to Lose Fat Fast – 15 Simple Methods

1. Lift weights

Although you may be thinking to yourself, I need to hit that treadmill if I’m going to lose weight, we recommend you check out weightlifting first.

This form of exercise increases your muscle mass, which is far more metabolic than fat. This means it needs more energy to maintain, so by adding a little muscle to your frame, you can actually increase your calorie burn, even while at rest.

Research shows that weight training can improve your resting calorie burn by around 7%, and fat loss can be cut down by 1.8kg [1].

One study even found that lifting weights alongside aerobic exercise is far more effective at burning through body and belly fat than just aerobic alone [2]. By adding it to your routine, you can speed up your progress and enjoy the health benefits that come with it.

It’s also proven to help promote and maintain fat free mass, which means you’ll lose fat and keep that all important muscle [3].

Although traditional knowledge might point to cardio, weight training is your best friend when it comes to learning how to lose fat fast.

[Related Article: Intermittent Fasting Results – 1 Month Diary]

2. Eat more protein

These essential amino acids are the building blocks of muscle, which means if you’re going to benefit from weight training and the fat burning properties that come with them, then you need to add protein into your diet.

A high protein diet has been proven to promote fat free mass – aka more muscle and less fat on your body [4].

Protein has also been linked to increasing satiety, which basically means it helps you to feel fuller for longer [5]. So, if you’re prone to hunger pangs and mid-afternoon snacking, then including more protein in your meals and healthy snacks could help you to lose weight quicker.

Simply by adding more protein to your daily menu, you could benefit from less fat on your frame and a more toned body.

3. Create a calorie deficit

Now, the only real way to lose weight is to create a calorie deficit – that’s a fact [6]. While all the tips and hints on this list are great, they’re here to help you work towards the calorie deficit.

This is basically a comparison between how many calories you consume through food, compared to how much your burn. In order to create a deficit, you need to be expending more energy than you’re eating – this is the key to weight loss.

A lot of people abuse the calorie deficit, by creating such a huge gap between what they eat and burn that they often suffer from some very serious illnesses.

The best, and most sustainable way to lose weight is to drop the amount of calories you eat by 10-20%.

We’ll admit it’s not the fastest method, but it’s the best way to stay healthy and keep the weight off in the long run, which is what we’re all really looking for anyway.

Check out this article to find out how many calories you should be eating.  

4. Get in plenty of sleep

You may not think this point is all that important, but we’re here to tell you that catching Z’s is crucial to weight loss.

A huge study of 68,183 women revealed that those who slept for just five hours a night or less over a period of 16 years were more likely to gain weight than those who managed to pull in seven hours every night [7].

In a different trial, women were enrolled in a six-month weight loss plan. Those who regularly slept for seven hours or more were around 33% more likely to successfully lose weight [8].

5. Drink more water

We all know staying hydrated is key to keeping your body healthy and ticking over. But did you know it can also have a pretty big impact on your ability to lose weight too?

Drinking the right amount of water is essential to the metabolic processes your body uses to convert food into energy. So, the more water you have, the more efficiently your body works and the less likely you are to store food as fat.

In fact, research shows drinking the right amount of water can lead to metabolism increase [9].

6. Eat eggs for breakfast

Eggs are just brimming with healthy vitamins, minerals and fats. So, it’s little wonder so many of us have them to kick off the day.

On top of all those health benefits, eggs may help to keep you on track with your weight loss too.

Research shows that those who start the day with eggs consume less calories and drop more body fat than those who don’t have them for breakfast [10].

This is likely to be because the fats and protein in the eggs help to keep you fuller for longer.

7. Avoid sugary drinks

One of the easiest ways to add unwanted, sugary calories to your diet is to drink sugary drinks like smoothies, fruit juices and sodas. If you’re looking for ways to burn fat fast, you do not want this.

Studies have found that your body doesn’t process liquid calories in the same way it does solids, so you end up consuming more calories than you normally would, and refined sugars offer very little value, so you store them as fat [11].

By cutting these out or going for a low sugar option, you may find you reduce your calorie intake significantly, putting you on the fast track to weight loss.

8. Plan your meals

This might not sound like the most ground-breaking tip, but it’s a really good one.

Be honest, how many times have you gone to work without your lunch and ended up cheating on your diet?

Yeah, it’s happened to all of us. Instead, by planning out your meals, prepping them in advance and ensuring they fit in with your nutrition plan, you’re cutting out the temptation of cheat meals and ticking off your weight loss targets.

9. Take in more fiber

Fiber is your secret weapon when it comes to losing weight quickly.

In particular, we’re talking about soluble fibers like glucomannan, which comes from the root of the konjac tree. It has been proven to absorb water when in the stomach, which leads it to expand and help you feel fuller for longer [12].

Research has shown that this can help to reduce your food intake, cut down on cravings and even lead to weight loss [13].

It’s such a highly researched natural ingredient, it’s a regular ingredient in our favourite fat burner supplements.

10. Hit HIIT

Many people spend hours trudging away on the treadmill, playing the old slow and steady game.

While this can help you to burn more calories, it’s just not the most fun or efficient way to lose weight – and we’re all here to learn how to lose fat fast.

HIIT, or high intensity interval training, has been proven to help you increase focussed fat burn and boost calorie expenditure way above that of steady state exercise – and it’s way quicker too [14].

You can also continue to burn more calories for up to 24 hours after you’ve finished your workout too [15].

If you enjoy the endurance side of things, fair enough! But if you’re here to lose weight quickly, HIIT is the option for you.

Check out these 3 HIIT sprint workouts.  

11. Drink coffee or green tea

They might be delicious hot drinks, and you may rely on them purely to help you wake up in the morning, but coffee and green tea can also be used to help support your weight loss goals.

They are both proven thermogenic ingredients. This means that compounds within them, called caffeine and EGCG’s, can cause your body to heat up slightly [16].

Making your body produce this extra heat requires energy in the form of calories. So, whenever you have a thermogenic like caffeine or these EGCG’s, your metabolic rate will be raised and you will be burning more calories – even at rest [17].

In studies, this has been proven to result in weight loss [17].

While the additional calories aren’t enough to cause weight loss alone, the extra support could accelerate your results and help you to lose weight faster.

Once again, caffeine and green tea are very popular ingredients in our favourite fat burners for women, so why not check them out.

12. Start a food diary

Planning your food and intending to create a calorie deficit is one thing, but you may find that, if you’re not tracking your calories and macronutrient intake, you’re not seeing the results you want.

Weight loss is a fine art, and therefore many people find they experience better results when they track what they’re eating.

It might not be for you, but by tracking for a week, you could help to identify areas where you’re eating too much or even not enough.

13. Plan healthy snacks

For women, snacking can be the Achilles heel of an otherwise admirable weight loss effort. We’re more easily affected by cravings than men, especially to sweet foods [18].

It’s often in moments of between-meal hunger that we give in the call of a sugary snack, and then can quickly say goodbye to our fast fat loss plans.

Instead, why not plan out your snacks so you’ve got a healthy, yet satisfying emergency backup. By planning out all your food intake, including the snacks, you can cover yourself to ensure a quicker journey to your body goals.

14. Work out regularly

It should go without saying really, but this is an essential point nonetheless.

By hitting the gym 4-5 times a week you’re accelerating your weight loss plan and making it a whole lot easier to achieve your calorie deficit.

Not only that, but exercise is so important to achieving a healthy, strong physique.

Should you work out on your period? Find out here. 

15. Enjoy a varied diet

When losing weight, it can be so easy to be caught up in calorie intake and macronutrient balancing. But, let’s not forget about those essential micronutrients too.

We’re talking vitamins and minerals, fruit and veg – all those bright, colorful foods that you know are essential to your health and wellbeing.

In reference to weight loss, micronutrients play a big part in maintaining all your metabolic processes. We know these are key to helping your body work manage the food you eat and the energy you use, so the more of these health-boosting nutrients you have in your body, the better your body will be able to burn through fat.