How To Lose Weight Fast Without Starving Yourself

How many times have you asked yourself how to lose weight fast?

Do you have a vacation coming up and are terrified of putting on a bathing suit?

Maybe you found just the perfect dress for your reunion, but you can’t quite get the zipper closed.

Whatever the reason is there are things you can do to lose 10 pounds this month, lose 10 pounds in 2 weeks, or even 10 pounds in one week.

Woman's torso in exercise attire measuring her waist.  She wants to know how to lose weight fast.

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The first step is to know that there are no miracle pills or diet secret sauce that you can take and wake up tomorrow 10 pounds lighter. If you understand that, and don’t mind changing up some of your habits, you definitely can make it happen in a very short period of time.

Losing weight fast isn’t a long-term solution to a weight problem, but it can act as a motivator to jump-start your healthy lifestyle to get those extra pounds off for good!

So, now that you’ve agreed to that, just how do you lose weight fast?

1. Cut Back on Sugar and Starch

The number one thing that will help you lose weight quickly is to eliminate sugars and starchy foods.

Arrrgh! Why does every weight loss plan start with this?

It’s for a good reason, and a scientifically proven reason too. I can hear you saying, “Show me the science!” Here you go.

Hunger Decreases

When you eliminate sugar and starches from your diet, your feelings of hunger decrease. I have noticed that when I stop eating sugar and starch, my cravings for them go away in just a day or two. Another bonus.

And when you’re not feeling hungry all the time, it’s much easier to stick to healthy foods and eat fewer calories each day.

Lowered Insulin Levels

Reducing starchy carbohydrates helps to lower insulin levels. Diets low in carbohydrates have been shown to increase insulin sensitivity (this is good), and reduce insulin levels (also good) in obese people.

When your body has lower insulin levels, all your organs function better, including your kidneys, which are better able to get rid of excess water and sodium.

This can help your body get rid of pesky belly bloat and that excess water weight, which definitely can help you drop a few pounds fast.

Don’t be surprised if your body flushes out 5-8 pounds of weight in the first week.

Help your Body Burn Fat

If you aren’t supplying your body with a steady stream of starches and sugars, it will have to turn to your body’s fat stores for energy.

A diet where starches and sugars were restricted was proven to more effective than a low-fat diet for short term weight loss in women.

In the above study, women who ate a low-carb diet lost twice as much weight (18.7 lbs/8.5 kg) as women who ate a low-fat diet (8.6 lbs/ 3.9 kg). That’s a huge difference and a great reason to cut back on carbs if you want to lose weight quickly.

The Best Way To Cut Carbs

The easiest way to cut down on sugar is to eliminate sodas, sweets, candy and anything with added sugar.

Starchy foods to eliminate include pasta, rice, pastries, bread, baked potatoes, french fries, and breakfast cereal.

2. Replace Carbs with Protein, Fat and vegetables

You were probably wondering what you were going to eat if you eliminate all those foods! Keep reading for some great news!

If you eliminate starchy carbs and replace them with lots of healthy protein, vegetables, and healthy fats, you don’t even have to count calories and you can eat until you are full!

Want to hear more?

Bowl with grilled chicken with peppers and a mixture of broccoli and green beans.

You need to build every meal around a protein source, a healthy fat source and a ton of low-carb, non-starchy vegetables. Eating like this can be a delicious and easy way to lose weight fast. Grilled chicken breast, and a whole pile of veggies sauted in a bit of healthy fat – yum!

Building your meals this way, you can make sure to keep your carbohydrate intake in the best range for quick weight loss. If you can keep your carb intake below 20-50 grams per day you are sure to lose weight quickly.

So what can I eat to lose weight quickly?

Eat two to three meals each day, but make sure you build them the right way with protein, vegetables and healthy fat.

Protein Sources

Basing your diet around protein is super important if you want to lose weight fast. Eating enough protein can boost your metabolism and can make you feel full so you eat less all day.

So fill up your plate at each meal with these great protein choices:

  • Meat: Beef, pork, lamb, etc.
  • Poultry: Chicken, turkey, etc.
  • Fish: Trout, salmon, tuna, shrimp, etc.
  • Eggs: Whole eggs
  • Protein Powder for smoothies and shakes

Healthy Fats

Gone are the days when doctors thought low fat was the way to go to lose weight. I’m not telling you to start deep frying everything, but adding healthy fats to your diet can make things taste great and help you lose weight faster.

Fats can add flavor to a meal and help keep you feeling full longer. Choose a healthy fat and incorporate it into each and every meal.

Fresh vegetables on a wicker basket surface.

Vegetables

Along with protein and fat, you want to load up your plate with piles of low-carb vegetables. These veggies are so low in carbs that you can eat as much as you want until you feel full without having to count calories.

Here are a just a few low carb vegetables to add to your plate.

  • Broccoli
  • Cauliflower
  • Spinach
  • Lettuce and other greens
  • Cabbage

For a longer list of great veggies that can help you lose weight fast, sign up to get your download below. ⬇️

3. Get Enough Sleep

When you’re body is working hard to lose weight quickly, you need to make sure you are getting enough sleep.

Your body is an amazingly complex system of organs, hormones and more, all working together. Getting enough sleep helps your body do what it has to do, repair anything that is out of whack and keeps you up and running for your busy life.

Being sleep deprived can mess up your hormones and make it harder to have the willpower to make the choices you know you need to make to lose weight quickly.

So, make sure you’re getting the sleep your body needs every night.

4. Get Some Exercise

Those three top tips on how to lose weight fast at home without exercise are great, but you may want to add some activity to your day.

While you don’t absolutely have to exercise to lose weight quickly, it is recommended if you want to keep the weight off and keep losing weight in the future.

Resistance training like weight lifting can help you lose weight quickly. Aim for 3-4 sessions each week.

By lifting weights, not only do you burn calories but you give your metabolism a boost which can slow down after you lose some weight.

If you can’t add resistance training, at least get out every day for a brisk walk. The fresh air and activity will help you forget about eating if you are feeling hungry.

Bonus Ideas to Lose Weight Even Faster

Want to speed up your weight loss even faster? Add some or all of these ideas to the four rules to ramp up your weight loss.

  • Drink coffee and tea. Studies have shown that the caffeine in these drinks can boost your metabolism.
  • Drink plenty of water. A study showed that drinking about 16 ounces of water 30 minutes before meals increased weight loss.
  • Eat your meals slowly and without distractions. Slow eaters are less likely to be obese and eating slowly can help you realize when you are full.
  • Weigh yourself every day when you’re trying to lose weight. The daily intervention of a scale was shown to help people lose weight and keep it off.
  • Cut back on sodium intake since sodium can make you retain water.
  • Try herbal teas like dandelion that are known to be a diuretic and help support your kidneys.

Do I Have to Count Calories To Lose Weight Quickly?

Woman holding a donut with tape across her mouth.

If you stick to a diet built around protein, healthy fats, and low-carb vegetables, AND keep your carbohydrate intake very low you do NOT have to count calories.

The most important thing if you want to lose weight fast is to keep your daily carb intake to below 20-50 g per day.

Summary: How To Lose Weight Fast and Easy

Follow these rules and you can expect to lose 5-10 pounds of weight your first week and then consistent weight loss after that.

With this plan, you can eat almost unlimited amounts of low-carb veggies so you can eat until you feel full and shouldn’t feel hungry.

Once you’ve conquered those fast 10 pounds, switch your diet over to a healthy, long term, sustainable plan that can give you results in the long term. There are many diets for women that are easy to follow and healthy for long term weight loss.

Now go rock that bathing suit!

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