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28 Simple Ways to Lose Weight Fast

Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.


Healthy Eating Habits Will Help You Achieve Your Weight Loss Goals

Vegetables are an important part of a healthy diet, and incorporating them into your diet can provide you with a treasure trove of nutrients that your body needs. A diet rich in vegetables is known to go a long way in curing heart disease; it also helps to lower blood pressure, prevents certain types of cancer and lowers the risk of eye and digestive problems.

Eating a variety of different types of vegetables gives your body the nutrients that it needs; it also helps to keep your appetite in check and cleanses your immune system. The best bet when it comes to colors is going for dark leafy greens, brightly colored red, yellow and orange vegetables, fruits and cooked tomatoes.

The key to a healthy diet boils down to variety; sticking with a constant diet every day can easily make you abandon your diet regime. Going to the grocery store and exploring different aisles is imperative; variety is the key to a healthy diet, and you should never be afraid to experiment with something new.

Furthermore, instead of going with vegetables like potatoes or broccoli, try to go out of your comfort zone and buy vegetables that are packed full of nutrients. As highlighted below, try to come up with new dishes that incorporate all the new vegetables that you have added to your diet; looking up new cooking recipes is convenient and can serve you very well in the long run. However, if you don’t feel like experimenting or going through the whole process of coming up with new dishes that match your new diet, going with classes like stir fry and salads is always a good idea.

These Food Items Can Help You Get in Good Shape

1. Whole-Grain Foods for Good Digestive Health

Whole-grain foods include barley, brown rice, brown bread, oats, kemut, spelt, quinoa, wild rice and rye (among others). Foods that are rich in fiber, like brown rice and oatmeal, require twice as many calories to burn and breakdown for the body than processed foods. This is why when one is planning for a quick way to lose weight, they should switch to whole grain foods. For example, substitute your white rice for brown rice.

2. Lean Meat Has Good Proteins at a Lower Fat Level

Lean meats are meat cuts which are the leanest of the meat. This cut means that the meat is not high in saturated fat. Be it chicken, beef or turkey. For example, a boneless, skinless chicken breast is the leanest part of the meat. Proteins have high thermogenic effect in them, meaning 30% of the calories the food contains are burnt during digestion. So you could literally burn calories as you chew and eat.

3. Low-Fat Dairy Products

Low-fat dairy products include low-fat or fat-free yogurt, skim milk and low-fat cheese (among others). To lose weight quickly or even at all one needs to have an active and strong metabolism. Low-fat dairy products are rich in calcium and vitamin D, which means the muscle mass is built and preserved properly which directly contributes to a strong metabolism.

4. Green Tea Is Full of Antioxidants and Great for Fat Loss

Green tea increases the metabolism rate of the body. Drinking about five to six cups a day can reduce up to eight pounds in eight weeks. Furthermore, many studies have shown that people who drink green tea after each of their meals have (reportedly) decreased body fat over time, particularly the abdominal area. Green tea contains a substance called polyphenol, which is known to increase the rate at which our body converts food into calories.

5. Lentils Are Low in Calories and High in Vitamins and Minerals

Lentils come in different varieties and are high in proteins and low in fat and a very good source of fiber for the body. For the body to burn fat fast it needs to have a good metabolism rate which means it needs to have the right nutrients. Lentils contain a lot of that, and along with that, it is also a very good source of iron.

6. Hot Peppers Are Excellent for Maintaining Healthy Acid Levels

Hot peppers contain capsaicin, which heats up our bodies and makes them burn off calories quickly. Well, that’s one way to explain it. In reality, there are random theories that point to the effectiveness of peppers in improving metabolism. Some people eat them raw to speed up the metabolism of the body.

Other than eating them raw, which cannot be easy for everybody, hot peppers can also be eaten in a hot and sweet combination form. This makes it easier to use peppers and reduces the unwanted side effects. The idea is to give the body a boost and have work done towards melting up the calories.


Controlling Your Diet With Salad

Controlling one’s diet with salad may seem like a daunting task because it is never considered to be a full meal rather a starter or a side to a meal. But when you study and research about different salad recipes and benefits of salad diet, one is bound to change their minds and give it a try.

Some of the benefits of the salad diet include:

A salad diet is inexpensive and easy to carry out with friends and family. You will find salads in almost every restaurant and enjoy different dressing and vegetables. Salads can always be mixed up with your favorite fruits and eaten accordingly. Salads contain plenty of fiber and the benefits of vegetables and fruits are combined in it.

Following are four recipes to some of the most delicious and healthy salads one can eat during weight loss program.

7. Wedge Salad

The wedge salad is a traditional salad which is easy and quick to make. This kind of salad is perfect for people who do not wish to invest much time in the kitchen and do not understand or want to follow complex recipes. People on the go, the working group, who want to lose weight will find this ideal.

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The wedge salad will require a total of 15 to make, and that too can be made in plenty of quantity for at least three to four persons. To start off, gather the following ingredients; Take two romaine lettuce and cut them up or as some say the ‘heart of romaine’. It needs to cut into quarters as per the length and the cores should be removed. Second, chop up about one-fourth cup of chives (fresh). Thirdly, take no more than two slices of bacon which is cooked and crumble it. Fourthly, take only two ounces of low-fat cheese and finally, half a cup of ranch dressing of choice.

To make the salad, take a nice bowl for salad serving. Take the romaine lettuce and place it on the corners of the bowl, or if you are making individual plates, take each of the piece and place it on the plate. Next, sprinkle the chives, add the crumbled bacon and spread the fat-free cheese. Finally, sprinkle the ranch dressing and serve to your guests.

8. Cauliflower Salad

The Cauliflower salad is not only good for weight watchers, as it has low calories and can be filling for the people for lunch or light snack time, it is also good for people who have diabetes. Cauliflower salad is diabetes appropriate and does not in any way give rise to the glucose level in the body.

The cauliflower salad, much like the wedge salad above, will take only fifteen minutes to make and can serve up to five guests at a time. Before you make the salad, gather the following ingredients; start off by gathering close to 4 tablespoons of mayonnaise which is fat free, you can even add 5 tablespoons but no more! Also, take about two tablespoons of vinegar (cider). Gather shallot (one) which is small in size and finely chopped, take about half a teaspoon of caraway seeds, about one-fourth teaspoon of ground pepper and about three cups of cauliflower buds (florets). Finally, take about two cups of romaine lettuce and one chopped apple.

To prepare the salad, take a bowl and add mayonnaise, vinegar, one shallot, caraway seeds and pepper together, whisk them until the mixture is nice and smooth. When the mixture is ready add the cauliflower, romaine lettuce and apple in to the mixture and mix together. The salad is ready to be served and eaten.

9. Mushroom and Spinach Salad

Mushroom and spinach salad is a hearty and healthy salad, which is sure to be delicious and full of nutrients for people who wish to lose weight by eating healthy. This salad has low carbohydrates, is low in saturated fat, low in sodium and high in fiber.

The salad will require a total of 30 minutes to make and this recipe will make enough for four of your guests. To start off, gather about eight cups of spinach, but remove its stems by hand first. Next, take about two cups of radicchio which is finely chopped and about two tablespoon of olive oil.

Next, take two to three slices of bacon which is again chopped up and about half a cup of chopped-up shallots. Next, take approximately three cups of mixed mushrooms, half teaspoon of honey and two tablespoons of balsamic vinegar. Finally, take about one-fourth teaspoon of ground pepper and salt to taste.

To prepare the salad, add the olive oil to a medium heated pan and add bacon and shallot to it and cook it. Gentle stirring until after four to five minutes when the bacon becomes crispy. Then add mushrooms, black pepper, salt and wait for the mushrooms to cook and become tender. This should take about five minutes. After this, take it off the heat and add the vinegar and honey to this.

In a separate bowl, add the spinach and radicchio.

Pour the bacon and mushroom mixture on to the spinach and combine the two together. The salad is now ready to be served.

10. Caesar Salad

The ever-popular Caesar salad is simple and easy to make with this recipe detailed below.

To start off take some garlic minced, some anchovies and lemon juice. Next, take some Worcestershire sauce and salt to taste. Next, gather pepper and 1 egg yolk. Finally, gather olive oil, Parmesan and romaine lettuce.

To prepare this first make a puree using garlic, anchovies, lemon juice, Worcestershire sauce, salt, pepper and egg yolk. Next, add the olive oil in to the puree machine. After the puree has been made, cut up the romaine lettuce in to lengthwise sections and toss the puree on top. Add the Parmesan on top and your Caesar salad is ready to be served.


Green Tea Can Save You From Unwanted Meals or Snacks

Green tea has recently been studied for its various health benefits. Most importantly its connection to weight loss. There have been controlled group studies where people are given green tea and studied over a course of time. Many reports support the significance of green tea and its various health benefits. Many people around the world have started to turn to green tea to help them in weight loss. Not only for weight loss, green tea is said to aid in digestion and makes a person feel less full after a heavy meal. Green tea is said to be helpful in controlling/preventing diabetes, heart diseases, some types of cancer and diseases like Parkinson’s. Below is a list of top ten benefits of green tea that studies have supported and concluded.

Health Benefits of Green Tea

1. Prevents Obesity

Green tea is known to increase the metabolism rate of the body. Studies have shown that people who have green tea after their meals have a decrease body fat over time, especially the abdominal area. Green tea contains a substance called polyphenol, which is known to increase the rate at which our body converts food into calories. However, some experts suggest that green tea might decrease the water intake in the body, so be sure to drink water also. It is important to notice here and understand that green tea alone cannot cause weight loss. One cannot expect to have their pounds melt away while they continue to indulge in fast foods and other fat increasing food items. To allow green tea to work well, other aid of weight should be adopted. Like controlling one’s diet and regularly exercising.

2. Improves Health in Many Ways

Green tea has many medicinal properties and contains within it many important and powerful nutrients. It sure packs into a powerful drink that promotes the overall health of the body. The polyphenols that green tea contains helps in reduction of the formation of ‘free radicals’ found in the body, which actually pushes diseases and aging through the body. The cells and molecules are also protected from damage because of this.

3. Helps Make the Mind Stronger

Green tea contains caffeine much like coffee or tea, but in the right amount that makes one alert without the feeling of jitteriness, which is usually associated with drinking too much caffeine. Along with the benefit of containing moderate amounts of caffeine which brings about advantages like alertness and improved brain function, green tea also contains amino acid which further works well with caffeine to improve brain function.

4. Improves Physical Performance

Green tea works from an individual to individual. Some studies show that drinking green tea increases physical performance as much as 10-13% while others do not show any significant findings to report regarding this. However, green tea has shown to increase physical performance by assembling fatty acids from the tissue and making them available for the body to turn them into energy. This extra energy picked up from green tea increases the physical performance.

5. Prevents Certain Types of Cancer

Cancer is encouraged to develop within the body when there is oxidative damage present. Green tea is a known and very powerful source of antioxidants, so naturally green tea is thought to prevent cancer from damaging the body and some studies have shown it kills off cancer cells without damaging the surrounding tissues. Green tea is thought to reduce the risk of breast, prostrate, colorectal and esophageal cancer.

6. May Protect the Brain

Many studies about green tea say that it protects the brain during old age by helping prolong the effects of or help prevent diseases like Parkinson’s and Alzheimer, both of whom are classic indications of old age. Green tea provides shelter from neurodegenerative disorders mentioned above as it has bioactive compounds in it that protect the neurons in the body and ends up reducing the risk of these diseases. Some studies suggest that green tea delays the deterioration caused by Parkinson’s and Alzheimer’s, as it protects the cells of the brain and restores those who have been damaged.

7. Reduces the Chance of Catching an Infection

Green tea contains catechins, an antioxidant, which helps in fighting off infections and even helps in keeping good dental health. Catechins have a strong antiviral and antibacterial agents which makes them ideal to fight off influenzas etc. For dental issues, catechins fights off harmful bacteria that are in the mouth and cause tooth decay and cavities. So green tea not only helps fight off infections, it also protects the teeth.

8. Helps With Management of Type II Diabetes

Diabetes is an epidemic which has spread across our modern world like wildfire. It is said that it has affected as many as three hundred million people worldwide, and rising. Green tea can help prevent and even manage this silent killer. If you drink green tea especially after meals, it helps lowering the spike in blood sugar that normally comes about. It can even prolong the development of this disease for the sufferers. Green tea hence helps regulate glucose levels.

9. Cardiovascular Disease (Heart Disease)

Heart diseases are one of the leading causes of death in the world. Diabetes contributes to the development of heart problems, so the two go hand in hand when it comes to the root cause of high number of deaths as a result of these diseases. Green tea can lower the cholesterol (LDL) levels in the blood and its antioxidants helps to protect the LDL particles from oxidation. Hence, green tea is effective in controlling and preventing heart problems, as it controls cholesterol.

10. Antioxidants in Green Tea are Good for Skin Health

Green tea has another amazing and exciting way to prove its ample benefits. Studies have shown green tea is very good for skin health as well. It helps with the formation of wrinkles and other signs of aging. The sun damage that is done to the skin, is also taken care of by green tea. Its antioxidants help here as well.

Diet Combined With Exercise Produces Positive Results


Walking is not only a healthy way to lose weight, it is also the most inexpensive way to lose weight. You do not have to join and get an expensive gym membership or buy heavy equipment for this exercise. All you need is the right attitude, a good pair of joggers or sneakers and a clear road.

Walking is also good for the mind. You can clear your head when you are out in the fresh air, relax your mind and listen to some music. For people who suffer from issues such as joint pains or knee problems, walking is ideal as it is low impact and does not put stress on the body. People who suffer from heart diseases should make walking a part of their routine. To send this activity into overdrive for quick weight loss, alternate between jogging, running and walking.

( Difficulty Level - 1 )


A vigorous session of swimming can burn anywhere from 450 to 700 calories within an hour. This shows that swimming is quite an effective way to burn off the pounds. It is also one of the quickest ways to shed off the extra fat.

Just like walking, swimming is low impact. People who have knee issues or other ailments and they cannot go to the gym and lift and press, can easily join a local swimming pool and shed away the pounds. It is always recommended when one wants to tone up their body. Swimming makes the body move all along, engages all of muscles and hence brings about a more favorable result. Can you imagine an exercise that works your hands, thighs, buttocks and abdominal all at the same time?

(Difficulty Level - 2)


Cycling is another inexpensive, low-impact and high-rewards exercise. Cycling can be verified and adjusted according to a person and their preference. For people looking to lose weight quickly, can and should chose a harder terrain and train themselves to cycle for up to an hour each. One can burn as much as 1100 calories within an hour if they design their biking terrain accordingly. (Difficulty Level - 2)

Cycling can also be done indoors if a person does not want to go outside or does not have the time or the weather does not allow it.


Tennis is a high spirit and full of energy sport. You run around and use muscles across your body and hit the ball. It is not only a fun way to burn the fat off, it is also a quick and effective way to stay in shape. A good and engaging game of tennis can help burn up to 600 calories in an hour.

One does not even need to be a good player to burn calories, play an active game of running around, hitting the ball and trying to win, and you will surely have favorable results.

(Difficulty Level - 3)

Jumping Rope

Jumping rope may sound like a child’s play but when is done in a way that one is looking to burn off fat and calories, it is quite a daunting task. If you do ten minutes of jump rope that is equivalent to doing about eight minutes on the cardio. If you want to build endurance, jump rope is a sure and effective way.

(Difficulty Level - 4)

Stair Climbing

Burns most amount of calories and is one of the toughest workout routines. It requires a certain level of fitness and is not recommended for beginners. Once are in good shape try this workout routine for better results.

(Difficulty Level - 5)


A Simple Diet Plan To Start With

For the diet plan, please use whole wheat and low fat items in the dishes discussed below. For example, low fat cheese, skim milk and whole wheat toast etc.







Toast tomatoes on bread and serve with pouched or scrambled eggs

A delicious serving of vegetable sandwich and small serving of baked potatoes

Sweet potato crisps and Green Tea with lemon

Stir fried combination of vegetables and gravy with brown rice


Mix platter of baked beans, mushrooms and tomatoes. Served with soy milk or fruit of choice

Roasted artichoke hearts served with dipping sauce of choice

Pitta bread served with a small salad of lettuce and tomatoes

Creamy and delicious roasted cauliflower soup with garlic bread or plain bread.


A small bowl of fruit salad with oats. You can add yogurt too

A bowl of mixed beans with lemon sprinkled on top

One orange with glass of milk

Beans soup with can be served with toast and tomatoes or just plain soup


Bowl of fresh fruits cut up with inclusion of boiled potatoes and carrots

Delicious lentil soup of choice and some oatcakes to go with it

A handful of nuts, between 2-3 variety - With green tea and lemon

Roasted cauliflower soup with garlic bread or plain bread


A small serving of muesli which is sugar free, with some dried apricots and a fruit for taste

Delicious pizza with vegetable toppings and a dipping sauce of choice

Mix bowl of raw vegetables with sprinkling to salt and lemon

Hearty mix of vegetable soup served with roasted bread or garlic bread


A delicious and healthy bowl of bran flakes. You can add small fruit of choice

A tortilla wrap which has delicious vegetables like tomatoes, cucumber and lettuce

A handful of nuts, between 2-3 variety

Make a delicious potion of baked gnocchi casserole with carrots and peas


Mix platter of baked beans, mushrooms and tomatoes. Served with milk or fruit of choice

A bowl of mixed beans with lemon sprinkled on top

Pitta bread served with a small salad of lettuce and tomatoes

Stir fried combination of vegetables and tomato gravy with brown rice


A tall glass of skim milk with a fruit of choice

Roasted artichoke hearts served with dipping sauce of choice

Vegetable Salad without dressing

Hearty mix of vegetable soup served with roasted bread or garlic bread


A delicious and healthy bowl of bran flakes

A tortilla wrap which has delicious vegetables like tomatoes, cucumber and lettuce

Warm vegetable corn soup with small bread squares

Vegetable pie out of sweet potatoes, carrots and combine it with a fruity drink of choice


A small bowl of fruit salad with oats. For extra taste, you can add yogurt too

Make a medium sized bowl of roasted Brussels sprout and mix that with apples or any other fruit of choice

Sweet potato crisps with cabbage, tomato and lettuce

A medium sized portion of vegetarian shepherd’s pie


Milkshake of choice (like banana)

A small serving of Italian salad for a light lunch

A small slice of plain fruit cake with green tea

Creamy mushroom pasta with all low fat ingredients


Toast tomatoes on bread and serve with pouched or scrambled eggs

A delicious serving of vegetable sandwich and small serving of baked potatoes.

Yummy sweet potato crisps with garlic, ginger, mint and tomato dip

Beans soup served with toast and tomatoes or just plain soup


A tall glass of skim milk with a fruit of choice

Delicious pizza with vegetable toppings and a dipping sauce of choice

Warm corn soup with small bread squares

Mix vegetable soup with slice of garlic bread


A small serving of muesli which is sugar free, with some dried apricots and a fruit for taste

Medium sized bowl of roasted Brussels sprout and mix that with apples or any other fruit of choice

Mix bowl of raw vegetables with sprinkling to salt and lemon

Make a delicious potion of baked gnocchi casserole with a cup of green tea


Cut up tomatoes, onions and serve with scrambled eggs or make an omelet.

Delicious lentil soup of choice and some oatcakes to go with it

One orange with glass of milk

A medium sized portion of vegetarian shepherd’s pie


Max 500 Calories

Max 300 Calories

Max 300 Calories

Max 500 Calories






Foods That Help You Lose Weight

Foods That Help You Lose Weight

Foods That Help You Lose Weight

Intermittent Fasting and Does It Really Work

Intermittent fasting is basically just a form of fasting and some experts even believe that you can even have your teas and coffees during the fasting period. Most commonly recommended period is 16/8 i.e a 16 hour fasting period with 8 hours of eating window. Intermittent fasting is a mere restriction on time when you can consume food. So the big question; Does it work? Yes and No. If your consuming bad calorie food (junk food. fast food, high carb ) during eating window then fasting for 16 hours will have no effect. Intermittent fasting combines with a balanced diet will produce positive effects.

Your body may need to get used to the idea of not eating for 16 to 18 hours but it gets easier with time. Fasting intervals allow your body to tap into the fat reserve inside your body. I would recommend starting with a six-hour fast and increasing this time to a maximum of 18 hours. With a healthy balanced diet and small meals during eating time.

The workout at end of the fasting period produces even better results. You can have your teas and coffees without sugar during fasting time.

To Do List

  1. Switch to a vegetable diet as it helps with consuming fewer calories even with lots of eating.
  2. Start a fitness routine with an easy workout and build towards more fat-burning exercises.
  3. Use green tea instead of high-calorie drinks. Green tea also helps with food cravings. Green tea with lemon and honey is one of the best weight loss drinks.
  4. Eat green vegetable salads for snacking.
  5. Keep yourself hydrated; drinking an adequate amount of water is important.
  6. Preparing your own meal helps you with developing a good control over food cravings.
  7. Stay away from packed, ready-to-eat snack food.
  8. Avoid one-time giant meals. Small multiple meals are healthier.
  9. Stop eating two hours before you go to bed. Late eating habits slow down metabolism.
  10. Avoid refined carbohydrates and sugars at all cost; they cause an instant insulin spike and are the top cause of obesity in the US.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


Andrea on July 07, 2017:

Where are you registered as a Dietician?

Edward Happer MSc (author) on September 24, 2015:

@Trevor i know that recent studies point to the fact that whole milk is healthier. Why wont it be healthier it has more nutrients including the fat content. Only problem is that when trying to lose weight every single calorie counts. Problem does not lie with low fat milk its in the preservation and packaging process. To avoid that you can make your own low fat milk at home there are many tutorials on that. Concept of low fat milk is very old, still in different parts of world they churn raw milk and separate top layer to make butter and "Lassi" a low fat version of milk. And i agree with refined carbs being the real culprit behind obesity. Thanks for your comment.

Trevor on September 22, 2015:

Quote: "Low fat dairy... rich in calcium and vitamin D" Sorry, I disagree. Vitamin D, the animal kind, is cholecalciferol. It's completely FAT soluble. Take the dairy fat from your milk products and the vitamin D goes with it. If they add it back it, as in some skimmed milk, it'll be synthetic and have no fat carrier to help it get through the gut wall. Fat is not the enemy of the dieter, refined carbs like glucose-fructose syrup and refined wheat flour are. This low fat myth is a 1970s dietary myth and needs to be buried forever.

Edward Happer MSc (author) on May 30, 2015:

@Ahsan Abbasi it can be done with diet changes and exercise. Start with my 7 day diet plan. Do it for 2 weeks for motivation and good startup results. Then switch to my other diet plans 15 days and 30 days . Slowly add exercise routines . Follow all healthy tips and measure your success by physical changes and not the weight scale.

Ahsan Abbasi on May 30, 2015:

my weight is 90 kg, I need to lose at least 20 t0 30 kg, please help me out your diet plan are excellent.

Edward Happer MSc (author) on May 12, 2015:

@Ogechi Jaiyesimi you can bookmark page and read it later. Thanks for first comment

Emily Gosselin from 142 Lowell Road, Unit 17, #384, Hudson, NH 03051 on May 12, 2015:

Great tips to lose weight... Glad to read these point..

Ogechi Jaiyesimi on May 11, 2015:

This is truly a long write, torturous to read.

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