How to Lose Weight Fast and Keep It Off

by Claire Huffman
Last Updated: 28/06/2020

Losing weight is half the battle. You also need a way to keep it off. The best way to do this is to set the right foundations and keep in mind your end goal. Read on to understand the 9 things you can do to lose weight and keep it off.


Exercise is the best way to lose weight fast. Physical activity plays a significant role in helping your body adapt to the lifestyle changes you make while trying to lose weight.

The easiest way to get into an exercise routine and build confidence is by starting small. Purchase some gym gear and go for a run or buy a quality treadmill and do it in the comfort of your home. You can also get a couple of friends together and start hiking over the weekend.

Exercise helps to improve your metabolism, which is one of the critical factors for losing weight. Additionally, exercising burns calories that could otherwise stay in the body as fat. When you consume more calories than your body can burn, it stores the extra sugars as fat. This is where weight gain starts.

The importance of exercising regularly cannot be emphasized enough. Exercise helps to lower the risks of developing certain types of cancers. It helps to clear your mind, which contributes to better stress management, essential for weight loss [1].

As you advance with your weight loss journey, exercising can help you increase lean body mass which contributes to weight loss in the long run. With a consistent exercise routine, you can burn fat, become leaner, and keep the weight off for good.

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Use Supplements

The use of supplements for weight loss has been a controversial topic in the recent past. This is because many people hope that just using weight loss pills will lead to fat loss. As you can see from this article, dietary supplements are part of the weight loss journey as they provide nutrients not easily found in common foods, however, they are not the only thing you need to lose weight.

Useful supplements are those that provide vitamins, minerals, probiotics, and prebiotics. Supplements containing B Vitamins help to improve metabolism, which is an essential factor for maintaining a healthy weight. These also support food control necessary to help you keep the weight off for good. 

Supplements containing iron, magnesium, and calcium are also essential for boosting metabolism and supporting body functions. Calcium, for example, helps with blood sugar control to ensure healthy levels. It is also known to promote bone growth and strength, which is beneficial for your overall health.

Supplements are useful, however, you need to choose the right supplements that work best for weight loss. It is advisable to talk to your physician or nutritionist and understand what you should get.

As always, a supplement that works for you might not be the best for the other person. You want to ensure you use supplements that are in line with your weight management goals and overall health.

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Join Weight Loss Programs

As much as you tell yourself how hard you will work towards losing weight, if the motivation is not there, you are likely to give up in the process. Motivation drives purpose, commitment, and consistency. If you struggle with building up motivation, the best approach would be to join weight loss programs.

These programs include likeminded people with similar or close to the same goals. Usually, these programs have outlined quick weight loss strategies. These could range from crafted exercises, meal plans, and group support. With a group of people in such a program, you are likely to stay on course.

There are plenty of weight management programs to join however, not all are viable options. When looking for a suitable program, consider finding one with more long-term goals than short-term fixes. The progress might be slower, but, in the long run, you will manage to lose the weight and keep it off.

A rule of thumb is to keep an open mind when joining a weight loss program. This is because as much as the goal is similar, strategies that will work for your friend might not be the best for you. On this note, use the program as a resource and combine it with other strategies that sit right with you.

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Track Your Journey With a Weight Loss App

In a world where everything has evolved with technology, healthy lifestyles have benefited from these advancements. Today, there are plenty of apps that can help you track your progress. Apps help you monitor how far you are, what you need to change, and the end goal.

Weight management apps are a great source of motivation as they highlight your weight loss achievements, however small. For example, most weight loss programs keep a record of your exercises. This data helps you improve on your fitness to outdo the last recording. And, as small as this seems, over time, you will notice improvements in your lifestyle.

You can find free weight loss apps or subscription ones. Generally, these apps will feature workout programs, meal guides, and basic weight management tips. If you are struggling with how to lose weight, these apps can help you get an idea of what to do, how long, and how often.

Set Up a Home Gym

When setting strategies to help you lose weight, it is vital to ensure they are convenient and fit in your day-to-day life. As much as keeping a consistent routine requires sacrifices, you can make a few changes to help you reach your goal. One of these ways is setting up a garage gym.

Most people fail to squeeze in workouts and use the lack of access to a gym as an excuse. While not everyone can access a gym, staying consistent with your workouts will pay off in the long run. A home gym allows you to work out at any time of the day. It helps you cut the time you would take to get to your local gym.

In addition to the convenience, a home gym gets your motivation high. You are likely to engage in a workout more from home than if you need to drive to workout. You can start with a simple treadmill, some pull up bars or a quality rowing machine. These are great for cardio exercises, great for burning fat.

As you advance with your exercise, you can add strength training equipment. The idea is to get equipment that you enjoy using. Also, having a dedicated exercise space helps you distract yourself from other things going on in your environment.

Eat More Whole Foods

Eating whole foods can help you lose weight and keep it off. This is because they tend to fill you up quickly, and you stay full for longer. On this note, the chances of indulging in unhealthy and unnecessary snacks are reduced. You get control of your appetite and manage cravings when you follow a diet with whole foods.

A good example of the whole foods you should include in your diet is eggs. Eggs are one of the best foods to eat when you are losing weight. They are high in protein and fat, which makes them satiating.

Leafy greens are also some of the best foods for fast weight loss. Greens are inexpensive and available almost everywhere. Eating these in your diet ensures you get the nutrients your body needs while reducing blood sugar. These low-calorie foods fill up your tummy, keeping you fuller for longer.

Other options to replace processed foods include salmon, lean beef, and chicken breast. These are good sources of protein, and a small portion fills you up and keeps you satiated for longer. Other foods you can eat in moderation include beans, legumes, cheese, avocado, apple cider vinegar, nuts, and grains.

Sleep Well

Sleep is a significant determinant of how your body responds to the different changes you make. When you are trying to lose weight and keep it off, it is essential to have adequate sleep daily. When your body is well-rested, it functions properly, responds well to exercise and diet changes [2].

When you sleep less, you wake up feeling tired, increasing the chances of skipping your morning exercise. Additionally, when you are sleep-deprived, you are likely to get your morning fix of latte to keep your energy high. When this becomes a habit, you will not only derail your progress but also add weight in the process.

Poor sleep may decrease your rest metabolism, which in turn leads to weight gain. Resting metabolic rate is the number of calories your body burns when you are resting. Therefore, if you sleep less every day, your resting metabolic rate decreases, thereby decreasing the calorie burn.

A great way to enhance your sleep pattern is by creating a reasonable schedule. Train your body to shut down at a specific time of the night and wake up at a particular time. Also, ensure your sleep environment is favourable and away from distractions that could affect your sleep quality. Experts recommend sleeping 7-8 hours for adults.

Drink a Lot of Water

The importance of consuming a lot of water cannot be emphasised enough. Water is a no-calorie drink that the body needs for its primary functions. When you drink less water or none at all, your body holds on to the water it has. This is because it needs it for functions such as digestion, excretion, transporting nutrients, etc.

The water it holds adds on your weight as water weight. The more you deprive your body of this essential drink, the more water weight you gain. When you drink enough water every day, the body gets enough to run the functions.

Water fills you up quickly and may help you manage your cravings. Sometimes when we want to snack on something, it is likely we are just thirsty. Before you grab a snack, first drink a glass of water. You may find that after drinking the water, you beat the craving you had.

Also, drinking water can help you control your portions. As mentioned, it keeps you full, so when you eat, the tummy has little space left for food. This way, you tend to eat less and keep your portions in check. This is an excellent strategy to lose weight and keeping it off for good.

Replace all your sugary drinks with water. This will help you cut down on the sugar and, ultimately, the calories you consume. If you struggle with drinking water, consider adding some enhancers such as lemon, blueberries, strawberries, mint, ginger, etc.

Watch Your Portions

We add weight from the foods we eat and the portions we choose. The amount of food you eat adds up to the calories that your body gets. When you consume more calories than you can burn in your diet,  the body stores the extra calories as fat. This is where weight gain comes in.

To fight this and keep your weight manageable, it is essential to check your diet portions. Create a habit of serving a small portion and eating that first before adding more. The body has a way of telling you to stop eating. When you eat slowly, the system sends signals to your brain that it is full.

As challenging as it may seem at first, watching your food portions can help tremendously in weight loss. You eat fewer calories and help the body burn more fat from the reserves. A simple guide to follow is to eat food comprising of protein, fat, and vegetables. Ideally, the vegetables should make up half the plate.

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The Bottom Line

There are many techniques to help you lose weight and keep it off. The ones explained above are some of the proven ways to help you stay on course and achieve your weight loss goals.

These tips, both dietary and lifestyle-based, can get you started, enhance the process, and help you achieve a healthy weight.

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