Feeling Unheard in Your Health Journey? 5 Proven Ways to Lose Weight Fast (and Keep It Off)

Sara Stryker
Mar 4
5 min read

Updated: May 19

TL;DR – 5 Proven Ways to Lose Weight Fast (and Keep It Off)

Boost Protein Intake – Eat more protein to curb cravings, burn more calories, and preserve muscle while shedding fat.
Cut Refined Carbs – Swap processed carbs for whole grains to prevent insulin spikes and keep hunger at bay.
Try Intermittent Fasting – Time-restricted eating supports fat burning, better insulin sensitivity, and metabolic health.
Strength Train Regularly – Build lean muscle to increase metabolism and burn more fat, even at rest.
Sleep Well & Manage Stress – Quality sleep and stress reduction balance hunger hormones and prevent emotional eating.

Need help getting started? Book a free consultation at StrykerWellness.com or call 509.795.2642 to explore a personalized, science-backed plan

Losing weight fast is a common goal. However, achieving this goal in a sustainable and safe manner is crucial. Fad diets and extreme workout habits may lead to short-term success, but they rarely yield long-lasting results. Instead, it is vital to focus on evidence-based weight loss strategies. These strategies will help you shed body fat effectively while maintaining your overall health.

Here are some proven techniques to lose weight quickly, maintain it, and improve your health.

1. Increase Your Protein Intake

Protein is essential for weight loss. It boosts metabolism, reduces hunger, and helps retain muscle mass during fat loss.

How it works: Protein boosts thermogenesis, which means your body burns more calories digesting it than it does digesting carbs or fats. It also regulates appetite hormones, reducing cravings and increasing feelings of fullness. Maintaining muscle mass is vital for keeping metabolism high during weight loss, especially for older adults.
What to do: Aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily. Spread your protein intake throughout the day.
Best sources: Lean meats, eggs, fish, tofu, Greek yogurt, and legumes.

2. Reduce Processed Carbohydrates

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How it works: Refined carbs often lack fiber, causing rapid blood sugar spikes and crashes, leading to hunger and potential overeating. Furthermore, these carbs contribute to chronic diseases like type 2 diabetes and heart disease.
What to do: Replace foods like white bread, sugary cereals, and refined pasta with whole grains such as quinoa, oats, and brown rice.
Best choices: Focus on vegetables, whole grains, nuts, and seeds.

3. Practice Intermittent Fasting (IF)

Intermittent fasting is an eating pattern that alternates between eating and fasting. This strategy can accelerate fat loss.

How it works: IF naturally reduces calorie intake and enhances hormone functions associated with fat burning. It also improves insulin sensitivity, making it ideal for individuals struggling with insulin resistance.
What to do: Experiment with methods like the 16:8 approach, which involves fasting for 16 hours and eating within an 8-hour window.
Best results: Combine IF with a nutrient-dense diet for effective weight loss.

4. Engage in Strength and Resistance Training

Weight training and resistance training are two effective methods to lose extra weight and preserve muscle mass.

How it works: Strength training increases your muscle, which helps burn more calories even while at rest. This is crucial for fat loss and helps prevent lean mass loss, particularly in older adults.
What to do: Incorporate resistance exercises like squats, deadlifts, push-ups, and lunges at least three times each week.
Best benefit: Strength training reduces belly fat, tones your body, and improves body composition.

5. Get More Sleep

Lack of sleep disrupts hunger hormones and increases cravings for unhealthy foods.

How it works: Poor sleep raises ghrelin levels (the hunger hormone) and lowers leptin levels (the satiety hormone), making weight management more difficult.
What to do: Aim for 7-9 hours of quality sleep nightly.
Best practices: Maintain a consistent sleep schedule, limit screen time before bed, and create a relaxing bedtime routine.

6. Increase Fiber Intake

Fiber aids digestion and helps keep you full longer, making it easier to maintain a calorie deficit.

How it works: Soluble fiber slows digestion, reduces appetite, and boosts gut health, all of which assist in weight loss and reducing chronic disease risk.
What to do: Aim for at least 25–30 grams of fiber each day from whole food sources.
Best sources: Vegetables, fruits, beans, and whole grains.

7. Drink More Water

Staying hydrated increases metabolism and reduces hunger.

How it works: Drinking water before meals can help lower calorie intake and boost fat burning by as much as 30%. It also helps in preventing unnecessary snacking, making it a great tool for a weight loss journey.
What to do: Drink at least 8-10 glasses of water every day.
Best timing: Drink before meals and first thing in the morning.

8. Cut Out Sugary Drinks and Alcohol

Liquid calories can quickly accumulate and contribute to weight gain.

How it works: Sugary drinks spike insulin levels and encourage fat storage, leading to weight gain and increasing the likelihood of chronic diseases such as type 2 diabetes and heart disease.
What to do: Substitute soda, juice, and alcoholic beverages with water, herbal tea, or black coffee.
Best alternative: Opt for sparkling water with lemon or infused herbal teas.

9. Reduce Stress Levels

Chronic stress can lead to emotional eating and fat accumulation, particularly around the abdomen.

How it works: Stress increases cortisol, which encourages fat storage and increases cravings for unhealthy foods.
What to do: Practice mindfulness, meditation, deep breathing exercises, and engage in enjoyable activities like yoga.
Best practice: Take breaks, set boundaries, and prioritize self-care.

10. Join a Structured Weight Loss Program

A well-structured weight loss program can provide the guidance and accountability you need for success.

How it works: Programs are often designed to help people lose weight safely, focusing on lifestyle changes and sustainable habits. They typically include meal plans, coaching, and personalized strategies.
What to do: Look for a program that emphasizes healthy eating, resistance training, and gradual but sustainable changes.
Best benefit: Participate in a structured program for long-term weight management success and reduced health risks like heart disease and diabetes.

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Losing weight fast does not mean compromising your health. By implementing these ten strategies based on scientific research, you can effectively burn fat while improving your overall well-being. Sustainable weight loss is all about making small changes that lead to lasting results. Focus on nourishing your body with healthy foods, staying active, managing stress, and ensuring quality sleep.

If you seek personalized guidance, consider working with a healthcare provider or a nutrition expert who can assist you.

The good news is that with the right plan, anyone can achieve their weight loss goals. Start your weight loss journey today, stay committed, and witness your transformation!