How To Lose Weight – FAST!

Are you desperate to lose weight?

Would you do almost anything to quickly shed those unwanted pounds and get a lean trim body?

If so, this is a “Must Read” blog post because it reveals real world weight loss advice for both men and women on how to lose weight.

But more importantly it explains what you need to do in order to Keep The Weight Off After You Lose It.

Losing Weight Is Easy, Keeping It Off Is Hard…

For the most part everyone that follows a fat loss diet is successful to some degree in losing weight initially. But problems arise when they get impatient and push themselves to do too much, too soon, burning themselves out and quitting in frustration… And then the worst part, re-gaining the all the weight they worked so hard to lose.

If you haven’t been through this process yourself, than I’m sure you know of someone who has. It’s a vicious cycle that happens every year to thousands of overweight people from all over the world who are desperate to lose weight.

Now before we go any further, I have a confession to make about the title of this blog post…
“Losing Weight Fast” can be deceiving because we all have different definitions of what is “FAST”. I’ll admit that the title was meant to catch your attention, and if you are reading this right now – it worked! 🙂

However, I can promise you one thing, if you follow the tips outlined here in this blog post you can lose your excess weight a lot faster than it took you to gain it in the first place. But unfortunately it’s still going to be a relatively slow process.

Slow And Steady Wins The Weight Loss Race…

The key to successful fat loss is realizing that it is a long term process. There are no quick fix solutions. Regardless of how badly you want to lose weight and get lean, you can’t short-cut the process. It’s physically impossible.

Despite what all the late night TV infomercials say, you can’t lose weight quickly and easily, regardless of what diet pills you take or what exercise gizmos you use. The diet industry is filled with cheesy scams designed to get your hopes up so that you spend your hard earned money on whatever the latest weight loss craze happens to be at the time, while the smooth talking marketers laugh all the way to the bank – with your money!

Real weight loss is a relatively slow process. For most people they can expect to lose an average of 1-2 pounds of bodyweight per week when following a proper diet and exercise routine. Now I know this may not sound like much, especially if you have a lot of weight to lose, but it’s realistic and achievable.

So if you want to lose weight the first thing you have to do is break out the calculator and figure out approximately how long it’s going to take. If you have a lot of weight to lose, say 100 pounds or more, than it’s going to take between 50 – 100 weeks to lose that much weight. Yes, you are reading this right, that’s over a year to lose 100 pounds.

Now I know some people reading this will be thinking:
“OMG I can’t wait a full year to lose weight… I need to lose it ASAP!”.

The truth is that it probably took you several years, or even decades, to gain that extra weight. So knowing that you can reverse it and lose the extra weight in about a year is actually fast in comparison.

The Key To Success Is Making Slow And Steady Progress!

If you go into your fat loss program with the mentality of it being a long term goal and you approach it with the right mind-set, your chances of actually achieving success will skyrocket. But if you rush the process and try to lose all your excess weight in the matter of a few short months – you are doomed to fail.

The Key To Successful Fat Loss…

Most people “overestimate” how hard losing fat is,
but they “underestimate” how long it will take…

The body can only burn bodyfat at a certain rate. You can’t force it to burn fat any faster without causing metabolic problems. So the key to successful fat loss is to diet longer, NOT harder.

The good thing about losing 1-2 pounds per week is that it’s relatively easy. You don’t need to spend endless hours in the gym or starve yourself to lose 1-2 pounds per week. Just imagine if I made a deal with you right now and said: “If you lose 1 pound this week I’ll give you $100 dollars.” Do you think you’d find a way to do it? Of course you would.

Then what if we made the same deal again the next week, do you think you’d find a way to lose another pound? Sure you would. And imagine if we kept this up week after week until you reached your ideal body weight goal.

Successful weight loss is really that simple. Except I’m not going to pay you $100 bucks for every pound you lose. However, the true value of losing weight and improving your overall health, fitness, and quality of life is worth way more than a $100 per pound.

Getting Started…

Start Moving! If you are not already exercising, now’s the time to start. It doesn’t have to be anything fancy, even just going for a daily walk will work wonders. Begin with 20 minutes per day and gradually build up week by week until you are walking for 60 minutes per day.

Start Walking!

To make it easier you can split up your walking over the day – such as 20 minutes in the morning, 20 minutes on your lunch break, and 20 minutes in the evening after dinner. The good thing about walking is that it can be done by pretty much anyone, anywhere, at anytime.

Even if you did nothing else but simply walked more, you would start moving yourself in the right direction towards your weight loss goals.

Once you are in the habit of going for a walk everyday, the next step is to review what you eat during a typical day and see where you can make better food choices. Start by writing down everything you eat & drink during the day. Be brutally honest with yourself and write it all down. Don’t leave anything out, if it goes in your mouth – write it down!

For example, if you start your day with coffee and donuts – write it down. If for your morning break you get a candy bar out of the vending machine – write it down. If lunch is a fast food burger and fries – write it down. If dinner consists spaghetti and meat balls and a slice of pie for dessert – write it down.

Write Down Everything You Eat

Once you have your entire days eating written down on paper, review it and see where you can make some better food choices.

You don’t have to go crazy and try to create a perfect diet. Just start with a few simple healthier food substitutions that allow you to eat a little bit better, without depriving yourself.

So instead of starting your day with coffee and donuts, try having a bowl of High Protein Oatmeal with your morning coffee.

In place of that candy bar for your morning snack, try eating a Healthy Organic Protein Bar instead.

For lunch, swap out your side order of greasy fries for a fresh garden salad.

And to finish off your dinner, try having some fresh fruit for dessert instead of a slice of pie.

These simple food substitutions are not that hard to make, and they won’t leave you feeling hungry or deprived. But they will go a long way towards helping you lose that 1-2 pounds per week.

Thinking Long Term…

The secret to long term weight loss is to do just enough to lose weight without stressing yourself out. You only need to reduce your calories just enough to be in a slight caloric deficit. And exercise just enough to optimize your metabolism and speed up the fat burning process.

If you think you can bust your ass in the gym and starve yourself for 3 months and quickly lose all your excess weight – forget it – it will never work. Your diet and exercise routine has to become a part of your lifestyle, something that you can maintain for the rest of your life. If you don’t enjoy what you’re doing, it’s not going to work, you are not going to be able to keep it up for the long term and actually reach your weight loss goals.

Doing too much and taking the “Over Kill” approach of working out for hours on end while following a starvation diet is not sustainable. This approach will only work for the short term before you burn yourself out physically and mentally. Whatever diet and exercise plan you follow has to be enjoyable and maintainable over the long term in order for you to be successful in losing weight and keeping it off.

Taking Your Fat Loss To The Next Level…

Losing weight is not a sprint to the finish, it’s more like an ultra long distance marathon. Slow and steady is the only way to win the fat loss race. And the tips that we covered here will certainly help get you moving in the right direction. But regardless of what diet and exercise approach you take, eventually you’re going to hit a weight loss plateau. A simple program of walking and eating cleaner does work, but it will only take you so far.

In order to get really lean you’ll eventually need to incorporate more advanced diet & training solutions to build lean muscle, while burning burning bodyfat at the same time, and still making the program an enjoyable and maintainable part of your lifestyle. This is where following a well structured bodybuilding style training program along with a calorie / carb cycle diet plan comes into play.

If you would like help with losing bodyfat, than I encourage you to check out my Advanced Fat Loss Coaching Program. It’s NOT “Fad Diet” or “Quick Fix” program, but rather a Proven System for making Lasting Change!

Advanced Fat Loss Coaching
Click Here To Learn How You Can Finally Lose The Fat And Keep It Off For Life!

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Chris

    Hey Lee I’m starting the gym 6 days/7day a week.
    I will following your schedule
    Monday total chest workout.
    Tuesday total leg workout.
    Wednesday total bicep workout
    Thursday total back workout.
    Friday total triceps workout.
    Saturday ab workout/forearm workout.
    Is this a good work out program to start with?
    My goal is to lose fat and gain muscle or try to stay around the 200lbs mark . I am 200lbs 5ft you think this is an OK program to start with?

    • If you are new to the gym, than jumping into a 6 day per week weight training routine is probably a bit too much. I’d recommend starting more conservative with a 3 day per week weight training program and then doing some cardiovascular exercise like walking on your off days from weight training. There’s a good sample 3 day per week program that you can follow at:

  • If you enjoyed this blog post about fat loss, I’ve got another one that you might like…
    “What Is The BEST Cardio For Fat Loss?” Click the link below to read the post:

  • Great article. I work at a gym and the most asked question I get is, “How do I lose weight fast?” My answer is the same as yours. I always explain to people that it takes awhile to gain weight and it might take awhile to lose it in a healthy manner.

  • Thanks for this article. It was truly a great read. Easy weight loss tips you can slip into your everyday life. But the hardest part is sustaining it. It’s really important to be focused on the goal and never letting go of it.

  • These acids are necessary for a healthy heart. Fish, eggs are low in omega-3 fatty acids. However, soy oil, ground flax seeds, soy beans, canola oil are valuable resources of omega-3 fatty acids.

  • Alex

    Some people think they can revert years and years of bad habits in matter of weeks but it doesn’t work like that, you have to change what you were doing wrong in the first place in order to get long lasting weight loss results. Great article!

  • Thanks for sharing nice ideas of weight loss. Going on a healthy diet is also good for overall health and weight loss.

  • Steelie

    Very interesting post! Here are some easy ways to lose weight quickly.

    1) Use only water as liquid and eliminate all other liquid drinks from your diet. You must drink as much water as possible every day. You must drink about half of your weight. If you have weight of 200 pounds then you must drink about 100 oz of water.

    2) The interval between the eating is very important. If you eat once, then you must eat next after 4 hours. You must take breakfast regularly. In the night eat your food three hours before going to bed.

    3) Walking is very good. You must walk as much as you can. Walk everywhere you can. Use of elevators and escalators must be reduced and instead of these you must climb stairs more often.

  • Patrick Roberts

    I agree that losing weight is easy, but keeping it off is hard. I got down to the low 160s (was 192 a year ago) in weight. However, over the holiday breaks, I gained around 8 pounds. I am now in the process of trying to lose the extra weight gained.

  • Some people think they can revert years and years of bad habits in matter of weeks but it doesn’t work like that, you have to change what you were doing wrong in the first place in order to get long lasting weight loss results. Great article!

  • Thanks for sharing nice ideas of weight loss. Going on a healthy diet is also good for overall health and weight loss.

  • Priya

    I’m 16 and I’m 118pounds !!! I wanna lose weight how can I ??? Any tips plz help me