Skip to content
How To Lose Weight Fast

How To Lose Weight Fast

Some people lose weight fast. Others lose it slowly, and still, others simply can't lose any at all. It doesn't matter why you're having trouble shedding pounds; what matters is that you lose the excess weight and get into shape. Weight loss results from consuming fewer calories than your body will burn during exercise and daily life activities. [A process that takes time].

You lose weight by balancing your calorie intake with energy expenditure over a period of time in order to lose 1-2 pounds per week until you reach your target weight. You lose quicker if you also engage in regular exercise. That's because exercising helps you burn more calories even while resting, so the number of calories left for stored fat to be burned is smaller.


To lose 1-2 pounds per week, you need to create a weekly calorie deficit of 3,500 calories; 500 calories daily will lead to the desired weight loss over time. This sounds impossible but it really isn't. When creating a calorie deficit, just remember that you can lose as much weight in one day as long as your total calorie intake for that day remains lower than your body's energy needs (which are also known as basal metabolic rate.) The trick is how do people lose weight fast?


Desired Weight vs BMR: Your  Basal Metabolic Rate (BMR)  is basically the number of calories your body burns at rest on average each day depending on age and gender. This ranges from 1,700/day for women and 2,400/day for men. Your BMR accounts for most of the calories your body burns each day without exercise.


If you want to lose weight fast, then it is crucial to losing a lot of weight in a short amount of time. Start by creating a diet plan that consists of three phases:

Phase 1 - The “Crash” Diet Phase – lose up to 10 pounds in 3 days (you can lose more weight if needed)

(For people who are extremely overweight [more than 30+ lbs] or have physical limitations like a broken limb start with phase 2.)

  • Day #1: Fast all day except for one meal of lean protein (like chicken or fish) and non-starchy vegetables. If this meal contains more than 400 calories, then have half and only half.
  • Day #2: Eat one low-calorie meal every 2 hours from 10 am to 8 pm. Avoid eating after 8 pm because you want your body to lose as much weight during the night as possible when sleeping. The fewer calories are eaten at night the better. In addition, avoid any late-night snacks before going to bed (especially sweet treats such as cookies or ice cream.) Don’t eat too close to bedtime either. Your glycogen stores won't empty out completely if you don't give your body enough time between meals; this means that you'll lose less weight.
  • Day #3: Finish the day with a meal of low-calorie protein and non-starchy vegetables. Drink plenty of water to avoid dehydration. This is a very low-calorie day so it will help lose any remaining water weight you may have accumulated over the previous days while fasting.


Phase 2 - The "Healthy" Diet Phase – lose 1 to 3 pounds per week

You lose weight in phase 2 by counting calories and eating healthy meals containing lean proteins, grains, fibrous carbs (veggies) fruit, and lean dairy foods. This phase lasts for 4 weeks after which you should start phase 3.

If you lose more than 4 pounds per week then reduce your calorie intake by reducing portions or eliminating certain foods.

Phase 3 - The "Maintain" Diet Phase – lose 1 pound per week [or lose even less depending on how much weight you’re trying to lose]

When in phase 3, you lose weight at a slower rate than when in phase 2 (1-2 lbs per week). Use this time to fine-tune your diet and exercise routines. By the end of this phase, you should be ready for any new life challenges such as starting a stressful job or having a baby! You can also relax knowing that from now on you have your weight loss under control and are well equipped with knowledge and skills to keep the extra pounds off.


Consult professional nutritionists online living in any part of the Pakistan at


Previous article A Guide to Migraines
Next article Covid'19 Care