Personal Trainer, Liverpool Street



JDP Manager Matt gives you his 20 top tips to lose weight fast.

If you are looking to lose weight fast and safely, you’ve come to the right place. This article features proven tips that are based on scientific research and experience to help you reach your weight loss goals quickly and efficiently.

While 20 tips may sound overwhelming, I have structured this article so that you can absorb it quickly, take away the tips that work best for you, and use it as a reference. Keep in mind that implementing just one tip on this list may be a life changer.

So let’s begin.

How Weight Loss Works

Before we jump into all of the tips, it’s critical for you to understand the fundamentals of how weight loss works.

You may have heard that you need to cut carbs or exercise every day to lose weight, but the truth is that losing weight comes down to calories – how many you eat and how many you burn. This is known as the calorie balance equation.

Given that 1 pound of fat contains 3,500 calories, you must eat 3,500 fewer calories than you burn to lose 1 pound of fat.

Let’s take Mike who is 200-pounds and wants to lose weight fast. If Mike burns 2,500 calories each day and eats 2,000 calories per day, he’ll create a 500 daily calorie deficit (2,500 calorie burn – 2,000 calories eaten). After 7 days, he’ll have a 3,500 calorie deficit, which means he will burn 1 pound of fat. So in one week he has burned 1 pound of fat. Pretty good.

You may be thinking – “I just need to eat as few calories as possible and burn as many as possible, right?” Kind of.

If you eat too few calories, you may lose muscle and your metabolism can decrease. You will also have less energy to exercise. In other words, your body will fight you to conserve energy, burn fewer calories, and make you feel extremely hungry so you eat more. In addition, the quality of the calories you eat and your lifestyle choices affect this calorie balance equation by making you more or less hungry and increasing or decreasing the number of calories you burn.

If you want to lose weight and get lean fast, you must create a large enough calorie deficit that is sustainable, that allows you to lose only fat (not muscle), keeps your metabolism humming, and energy levels high so that you can burn fat fast.

So how much food and what type of foods should you eat? How much exercise and what type should you do? The following tips will answer these questions and help you determine the best strategy to lose weight fast and safely.

Personal Training, Liverpool Street

1.Get 7-9 hours of quality sleep per night

Sleep may be the most important habit of all to help you lose weight fast. The more quality sleep you get, the easier it is to control hunger and the more energy you have to exercise. Lack of sleep can cause increased hunger, muscle loss, and weight gain.

2. Log your food intake in a journal, or app for 3 days

When you track your eating habits with a food journal, or calorie tracking app even for a few days, it will be an eye-opening experience that can increase your body awareness and help you change your habits. You will learn how many calories you are eating each day, and also the calories in the foods you normally eat. Understanding your current habits will make changing them much more manageable, and can help you keep weight off long-term.

3. Calculate your target daily calorie intake

Once you have a sense of your eating habits, you can calculate your target calorie intake to ensure you create a calorie deficit. Remember, if you don’t eat fewer calories than you burn, you will not lose weight. Our recommendation is to multiply your bodyweight by 10. If you’re a man with over 25% body fat, or a woman with over 30%, subtract 200 calories from the target calorie number.

4. Replace processed foods with whole foods

Obesity has many causes, but the root cause is arguably the rise of processed foods. Food that is processed, like cereal, cake, donuts, and french fries to name a few, provide significant calories without filling you up. Even worse, your hunger levels can increase shortly after eating these foods, causing a vicious cycle of weight gain. Eating foods in their natural state, or as close to their natural state as possible like apples, fish, lettuce, eggs, etc. will help fill you up and stabilise your energy levels, so that you maintain that large calorie deficit.

5. Eat protein with every meal

While nutritionists may argue about whether low carb diets are best, one thing is for certain – a high protein diet helps you lose weight faster. Foods and meals that are high in protein help fill you up without providing too many calories. While 1 gram of fat has 9 calories, 1 gram of protein and carbs has only 4. That’s not to say dietary fat is bad, it’s just that protein, especially lean protein sources, will help satisfy your hunger more.

Personal Trainer, Liverpool Street

6. Drink 8-12 cups of water per day

Drinking plenty of water is strongly associated with improved weight loss. Staying hydrated can help increase satiety, especially if you drink a cup of water before each meal.

7. Follow a nutrition plan

You know your target calorie intake and you’ve learned about your current eating habits, now it’s time to create, or find a nutrition plan to follow. You know the goal – eat foods that fill you up without providing too many calories so that you hit your target calorie intake each day.

8. Follow a workout plan

Over 200 years ago, Benjamin Franklin advised, “If you fail to plan you are planning to fail”. Clearly, if you have a great workout plan to follow, the likelihood of losing weight increases substantially. 

9. Do full-body workouts 3x per week

Training your entire body each workout will help increase your metabolism and calorie burn while preventing muscle loss. Focus on multi-joint exercises that challenge large muscle groups like squats, lunges, push-ups, and pull-ups to help maximise calorie burn.

Personal Trainer, Liverpool Street

10. Be patient

You may have come across this article because you are dying to lose your belly fat fast, but the truth is that losing weight – especially only fat – does not happen overnight. While you can lose 10 pounds in one day simply by dehydrating yourself, it will be almost entirely water weight. On the high-end, you can lose 1.5% of your body weight in fat per week. Much more than that, and it’s more likely you’ll be losing muscle and/or water. So a 200 pound man can lose 3 pounds of pure fat per week, which is a hefty 1,500 daily calorie deficit. Just because you want to lose weight faster, doesn’t mean you should, or you will. Be patient, follow your plan, and the excess weight will come off.

11. Schedule Your Workouts

Write down in your calendar what days you’re going to exercise and treat your workouts like unbreakable commitments. If you use the calendar app on your phone, set an alarm to remind yourself it’s gym-time. For example, you could plan to workout every Monday, Wednesday, and Saturday.

12. Use Strength Circuits

Strength circuits are two or more strength exercises performed consecutively with 30 seconds (or less) rest between exercises. Focusing on resistance exercises (ideally multi-joint exercises like squats) helps prevent muscle loss. Because strength circuits use full-body exercises and challenge your heart rate, they are a time-efficient, effective way to build strength, lose fat, and get lean.

13. Avoid Sitting During Your Workout

There’s a good chance you already spend a lot of your day sitting down– such as at work, while watching TV, and while you’re driving your car. Make the most of your workout by using active recovery instead of just sitting on a bench between sets. Stand, walk around, grab a sip of water, or perform dynamic stretches. This can help improve your posture and increase your calorie burn during your workout.

14. Learn Kettlebell Swings

The kettlebell swing is an incredibly effective exercise that builds power, core strength and stability, and awesome grip strength. Additionally, it induces a powerful metabolic effect making it a great exercise for weight loss, especially fat loss. Learn how to do this exercise with perfect form to get the most out of every rep. Kettlebell training can burn 20.2 calories per minute while jogging burns half the calories.

15. Do 50 Kettlebell Swings To Finish Your Workout

End your workout with a metabolic finisher like kettlebell swings to boost your metabolism, increase your aerobic conditioning, and burn some serious calories. For example, do 10 kettlebell swings every minute on the minute for 5 minutes. Kettlebell swings alone can be a solid workout routine, so you don’t even need to leave your home if you buy one.

16. Invest In A Personal Trainer

A personal trainer can teach you proper exercise form and technique, hold you accountable to your goals, and teach you how to safely progress your workouts. Working with a trainer can also increase your workout success, helping you lose fat, and increase lean muscle mass more effectively than working out alone. Your trainer should be able to take you through a fitness assessment to identify your weaknesses and muscular imbalances, which can help you set appropriate and realistic training goals.

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17. Workout First Thing In The Morning

Get your workout done first thing in the morning and you won’t have to worry about squeezing it in later in the day. Set your alarm to wake up 30-60 minutes earlier so you can either do an at-home workout or hit the gym before heading to the office. This is also a great way to wake up, increase your energy, and improve your work performance for the rest of the day.

18. Walk 7,500+ Steps Every Day

Use a pedometer or fitness tracker to count your daily steps, which will incrementally help you lose weight. If you have an iPhone, there is a health app that automatically counts your steps. Otherwise, you can download a pedometer app for your smartphone, or buy one of the many fitness trackers on the market. In general, the more active you are, the more weight you will lose. Consider walking in the morning, during lunch, or after-dinner to exceed 7,500 steps per day.

19. Actively Commute To Work

If you can, walk, bike, or run to work instead of taking a car. This is a great way to increase your daily energy expenditure, spend some time outdoors, and wake up before work. Commuting daily by car has been found to contribute to an average weight gain of about 5 lbs over 4 years. So if you have the option, actively commute to work.

20. Take The Stairs Every Time You Have A Choice

If you have a choice, challenge yourself to take the stairs instead of an escalator or an elevator. This gets your heart rate up and works your muscles more than idly standing on an escalator or in an elevator. Taking the stairs daily can increase your cardiovascular conditioning and decrease your waist size, weight, body fat percentage, cholesterol levels, and blood pressure.

author: Matt Williams


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