Your Absolute Go-To Guide to Lose Weight Fast and Safely

Do you want to know how to lose weight fast? Well, you can follow one of two paths. Losing weight fast is possible to a degree, but you can do it the healthy way which might take a little longer, or you can do it the unhealthy way.

Although most doctors or pharmacists in most countries will encourage you to lose weight naturally, in many countries, you can get prescriptions for diet pills or buy them over the counter. In this article, I will concentrate on the healthy alternative, which is losing weight fast by eating properly and exercising.



To lose weight is one thing, to lose weight fast in a healthy fashion is an entirely different thing altogether. If you simply want to lose weight, you need to cut back on your carbohydrate intake, and that includes all foods containing sugar or foods which quickly turn to sugar once inside your body. These foods include just about all types of sweets, white bread, potatoes and excessive amounts of rice and pasta.

Further, if you want to lose weight fast, you also need to cut back on your fat intake. The fat you eat comes from the fat in meat, chicken skin, the oil in fried foods, butter and margarine.


If you want to lose weight fast, you can do it healthily despite what you might read in magazines and from so-called diet experts. The reason why people say you can’t lose weight fast in a healthy manner is that, truthfully, most people just don’t have the discipline to do what it takes to lose a significant amount of weight in a short period.

To lose weight fast in a healthy way comes down to one thing only—mental discipline. Losing weight quickly is similar to giving up cigarettes or giving up drinking. The longer you’ve been drinking or smoking, the harder it’ll probably be. The same thing applies if you want to lose weight fast.

If you have been overweight or severely overweight for a long period, it’ll be mentally tougher for you. But, it most definitely can be done, and many people before you the world over have done it.


Where the challenge lies in losing weight fast is not only losing the weight, but keeping the weight off once you have lost it. It’s like the drinker who stays sober for a year and then finally succumbs to a drink after he or she has a bad day. And then within a month or so, they’re back drinking as often as they did before they had the year off.

Losing weight fast will require you to make a permanent change in your lifestyle if you’re severely overweight. If you want to lose some weight quickly and don’t have an overweight problem, the procedure to lose weight fast is the same as the overweight person, but it won’t cause as greater impact on the rest of your life.


So getting down to the nitty-gritty on how to lose weight fast, to do it, you need first to take a long hard look at what you put in your mouth and where you can put in the time to exercise each day or at the very least every second day.

To lose weight fast and effectively from the very beginning I’d start out with a moderate exercise program and cut back on the wrong foods gradually. If you try and do too much too quickly, you might just quit and that’ll only lead to further frustration.


Over the years I’ve been involved in bodybuilding and working as a personal trainer, more people have come to me asking me to help them lose weight fast than for any other fitness goals. Losing weight is mathematical in the simplest of ways.

The more exercise you do while continuing to eat sufficient protein for your body, the more you’ll keep the muscle you have or even gain some muscle. At the same time you’re eating enough protein and exercising, you’ll see the pounds disappearing from your body.

If your body needs 3,000 calories per day to stay at the same weight, then drop it to 2,000 calories per day of high-quality protein and moderate amounts of complex carbohydrates and minimum fat, and mathematically you have to lose weight.

The world’s top bodybuilders will lose 60 pounds of fat in 12 weeks and still maintain their muscle mass. So you may be thinking, but they use steroids to do it. Well, some do use them, but that’s to help them keep the muscle. It has no bearing on them losing the fat.

They lose immense amounts of body fat in short periods of time by limiting their carbohydrate and fat intake and including a daily one hour walk on top of their weight training workouts. If you want to lose weight fast and are not a bodybuilder, it will be significantly easier for you.


Everybody’s life schedule is different, so you’ll need to find the time that is available to you if you want to lose weight fast and keep it off. When I mentioned that this is relatively difficult, what I mean to say is, it’s mentally difficult not physically difficult. If you have a degree of willpower and most importantly, a strong desire to lose weight fast, this will work for you if you stick with it.


You need to start walking for at least one hour every second day. Within a couple of weeks, it’d be much more beneficial to walk for one hour every day. You can walk on the street or around your house. It doesn’t matter where you walk as long as you walk and walk briskly.

Running is not as beneficial as walking as running requires a better source of fuel than body fat can provide, so your body will burn muscle tissue before it burns fat tissue if you run. If you walk, it’s a relatively low-intensity exercise and better for burning fat.

If you can walk before eating each day, this is the best time to burn fat while your blood sugar is low since you haven’t eaten since the day before. You will burn twice as much fat walking in the morning for an hour before eating than you will from walking in the afternoon. If you only have time in the afternoon, then that’s still okay.


So now to the eating. If you want to lose weight fast you need to cut out bread, potatoes and fried foods first of all. You can do this gradually over a couple of weeks or a month, but by the end of your first month, you need to cut them out entirely.

Start by incorporating four to five smaller meals per day instead of three big meals. Eat some carbohydrates in the morning like oatmeal or muesli followed by a three egg whites with one yolk or take a small protein shake with whey protein powder you can buy from any pharmacy and blend it in water, not milk.

For your second meal, eat a small can of tuna or any other type of fish, if you don’t like fish eat some skinless chicken breast or a lean serving of beef. Eat this meal with a small portion of rice. Meal 3 might be an apple or one other piece of fruit you like or a small tub of non-fat yogurt. Meal 4 will be the same as Meal 2, but without the rice. And it’s the same for Meal 5, if you eat one. The first three meals have a small amount of carbohydrates, but meals 4 and 5 have no carbohydrates.

It might take you a while to adjust to this type of eating, but it’s the only effective way to lose weight fast, safely and without the use of harmful supplements. If you can stay mentally focused and not cheat by eating the wrong foods, this style of eating will provide you with enough nutrients to allow you to function properly and remain healthy while allowing you to lose weight quickly.

Good luck, others have done it, and so can you.


Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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