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Home arrow Nutrition arrow Weight Management arrow How to Lose Weight Fast: 9 Proven Tips From a Dietitian

How to Lose Weight Fast: 9 Proven Tips From a Dietitian

Written by Brenda Peralta, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
8 min read 1394 Views 0 Comments
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Losing weight fast can be a dangerous thing. It might cause damage to your metabolism and health. In this article, our expert reviews 9 proven ways to help you lose weight faster without negative consequences.

How to lose weight fast

Most people want to lose body weight – it might be because of the holiday season, summer, or just because you want your clothes to fit better.

Sticking to a healthy diet and an active lifestyle are essential in any weight loss journey. However, weight might sometimes plateau, not producing the desired results. 

For some people, a specific goal needs to be accomplished within a certain time frame. This might create a sense of urgency to lose weight quickly. 

As a registered dietitian, I often recommend slow-paced and sustainable results. However, there are some tips you can implement that might speed up weight loss without affecting your health. 

In this article, we’ll review 9 rapid weight loss strategies to help you achieve your goals without compromising your health. 

How to Lose Weight Fast? A Dietitian Gives 9 Tips That Actually Work

Over 70% of the population has excess body weight. These obesity statistics are shocking, but no wonder more and more people are looking for weight management methods. 

While most people want to lose several pounds in only a couple of days, this might cause health concerns like an increased risk of affecting the metabolism, nutrient deficiency, and losing muscle mass. 

For that reason, make sure to always listen to your body. Choose sustainable weight loss over rapid weight loss if you notice any side effects. Remember that everyone loses belly fat at different rates, so make sure not to compare yourself to anyone else. 

Here are the top 9 tips I share when asked how to achieve weight loss fast. 

#1 Create a calorie deficit

A caloric deficit is a must when it comes to losing weight. It means you consume fewer calories than the body needs. The easiest way to manage that is by tracking your calorie intake using a fitness app.

For example, say that you have an energy requirement of 2,000 kcal per day. If you decrease your calories to 1,500kcal, the body needs to come up with those 500kcal you are not supplying through food. 

So, it digs into the energy bank it has, which is the fat reserves. Here, it burns some fat to supply the calories it lacks. 

To help create a caloric deficit, you can cut back on your portions. An appetite suppressant might help you get started if you find this difficult to achieve. 

Make sure to serve your meals on smaller plates and avoid distractions while eating. The more food you see on the plate, the easier it might be to reach a caloric deficit. 

For example, instead of having a whole apple, you might want to cut it into pieces and place them on a plate. Visual effects can play a crucial role in weight loss. 

#2 Get a good night’s sleep

Weight management is linked to the quality of your sleep. 

Research shows that short sleep, which is less than 7 hours, can increase the risk of weight gain by 41%. It seems that poor sleep can increase ghrelin, the hunger hormone, and decrease leptin, the satiety hormone, which might lead to an overconsumption of food. 

It also increases your cravings, leading to consuming sweets, pastries, and fast food. All of those can increase your calorie intake, leading to weight gain. 

Make sure you have a night routine to help tell your body it is time to relax and prepare for bedtime. Pleasant things like taking a hot bath, reading, listening to music, meditation, or aromatherapy can help sleep. 

If you’ve tried everything and still have trouble sleeping, adding a supplement that can help your body relax can be the best solution. Ashwagandha is a herb that can help muscles relax and improve sleep quality. 

#3 Try to manage stress

Stress, like sleep, can have a negative effect on the body. 

Research shows that chronic stress can increase body fat and appetite and reduce sleep and the motivation to exercise. 

So, managing your stress is as essential as eating healthy foods if you want to achieve a healthy weight. 

To help you control stress levels, try meditation, yoga, walking, journalling, or art therapy – anything that could help you have a clear mind and center yourself. 

Remember that while we cannot avoid stress, we can learn how to prevent it from affecting us. 

#4 Consume more fiber

Fiber is a type of carb that the body cannot fully digest. Since it takes longer to process, it stays in the stomach longer, increasing fullness levels.

Also, more fiber means you can have better bowel movements which can help get rid of all that waste from your body, helping you lose weight. 

Make sure you add a good source of fiber to every meal to prevent you from snacking or having larger portions. Salads, vegetable sticks, green juices, roasted vegetables, and whole grains are great ways to increase fiber intake. 

Remember that whenever you eat more fiber, you must also increase your water intake to avoid causing the opposite effect – constipation. 

#5 Start working out

Exercise is a great way to increase the number of calories you burn. 

Also, you might lose muscle when you are in a caloric deficit. Adding some workouts can help prevent this from happening. Muscle mass can help increase metabolism, which means you burn more calories without doing additional work. 

Make sure you add a workout you enjoy. Activities like boxing, jumping rope, or dancing are different types of exercises that might bring some joy to your workouts, making it easier to have some consistency.

After all, a healthy weight doesn’t mean you need to have boring meals and workouts.

#6 Spice up your food

Adding some spices to your food adds flavor and can help you lose weight. 

It seems that components found in spicy food can slightly increase the metabolism, helping you burn more calories. 

Additionally, spices might also affect your hunger levels. For some people, adding some spices to their meals might reduce hunger, which can lead to smaller portions throughout the day. 

So, adding some red flakes or drops of your favorite spicy sauce can play a role in losing weight. 

#7 Avoid added sugar

Sugars are commonly known as “empty calories.” 

These foods provide you with calories but have no nutritional value. If you want to achieve weight loss, reduce your sugar consumption. 

For example, one regular soda bottle has 52g of sugar, making that 220kcal per 16.9oz. 

If one teaspoon of sugar equals 4g, then this would mean that in a bottle of soda, you are getting 13 teaspoons of sugar. The OMS recommends consuming less than 10% of your total calories from sugar, roughly 4–5 teaspoons per day. 

So, you are adding unnecessary calories that won’t fill you up. 

Instead of having foods with added sugars, make sure to opt for the light or diet options to cut back on the sugar content. That said, check the nutritional label to ensure it is low in calories and with a low sugar content. 

#8 Cut out processed foods

The same concept as with sugar applies to processed foods, too. These options are high in calories, fats, and sugars and low in nutrients. Since they have a low-filling effect, they can increase overeating, making it harder to lose weight. 

Instead of having processed foods like chips, ice cream, cookies, and pastries, try switching to healthy fats like avocados, nuts, and seeds. Additionally, you can add proteins like cottage cheese, chicken, salmon, and whole grains. 

The latter options are higher in nutrients and can help increase fullness levels. 

So, instead of having a pastry, try switching it for a whole-grain toast with some cottage cheese and roasted tomatoes. 

Also, instead of having processed foods, add more zero-calorie foods. These can help you have guilt-free snacks that keep you full throughout the day. 

#9 Try out the keto diet

Finally, the last tip to help you in this weight loss process is to try the keto diet. 

Reducing the carb intake makes your body go into metabolic adaptation. Typically, the body relies on carbs to produce energy. However, when you cut the carb intake, it needs to search for a new energy source. 

Thus, ketones are produced. The body digs into your fat reserves to provide energy, which can help you lose weight. 

How Fast Can You Lose Weight?

The amount of fat you lose depends on several factors, such as caloric deficit, age, initial weight, and activity levels. On average, a good weight loss that won’t affect your health is 0.5–1% per week. 

So if you want to lose 10lbs and have an initial weight of 180lbs, it might take around 6–11 weeks. Again, remember that everyone has their journey. Make sure not to compare yourself to others since this might promote unhealthy habits and expectations. 

What Are the Best Diets to Lose Weight Fast?

As mentioned before, one of the best diets for losing weight is the ketogenic diet. Making your body metabolically adapt to using ketones as the primary energy source can lead to significant weight loss. 

However, it might not be suitable for everyone. 

Ultimately, the best diet to help you lose weight is the one you can do for a long time. Choose the diet that fits your lifestyle and preferences. So, the most important thing is consistency, whether it is paleo, fasting, keto, or a high-protein diet. 

A Word From a Dietitian

Weight loss can be achieved through healthy habits like eating healthy food, sleeping, reducing stress, and frequent movement. While fast weight loss is something most people desire, remember that it can cause some health concerns.

One of the biggest mistakes most people make when losing weight is relying solely on weight to determine if they are getting results.

However, when you work out, you increase muscle mass. Remember that muscle weighs more than fat mass, which can lead to an increase in weight. However, you look and feel different.

For that reason, I often recommend having other indicators of progress.

Instead of focusing only on weight, take photos, measure your waist, and measure your biofeedback, like sleep, digestion, and the immune system. All of these can be great indicators of progress.


Fast weight loss is not something I recommend. Following practices encouraging you to lose 30lbs in less than a couple of weeks can be unhealthy and unsafe.

Having a healthy diet, moving regularly, reducing stress, and focusing on quality sleep can make you lose fat more efficiently and promote sustainable results without negatively affecting your health.

I know weight loss is not an easy task. It is challenging. 

However, take your time and don’t compare yourself to others. Everyone has their journey and their rhythm when it comes to weight loss. As long as you have healthy habits, this can lead to weight loss and help you have a long and healthy life.

Written by Brenda Peralta, RD
Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. She has several certifications in sports nutrition, health coaching, and women’s health hormones. She presents herself as a fertility advisor and gut specialist.
The article was fact checked by Rosmy Barrios, MD
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Written by Brenda Peralta, RD
Fact checked by Rosmy Barrios, MD
Last update: March 30, 2023
8 min read 1394 Views 0 Comments

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