How to Lose Weight Fast Naturally

Updated July 18, 2017

Losing weight fast is a challenging process, but one that is not impossible. Trimming off unwanted fat naturally can be accomplished relatively quickly, but it's essential to commit to a diet and exercise programme that promotes good health while reducing your waistline. Keeping some crucial points in mind, you can lose those excess fat pounds quickly -- in a wholesome, natural manner.

Plan your fast weight-loss routine using a notebook small enough to take with you wherever you go during the day. Weigh yourself on a home scale or, for a more accurate reading, visit your physician or a dietitian. Record your current weight and then write your target weight down to set a clearly defined goal.

Reduce your caloric intake, using your notebook to record how many calories you are taking in per day. According to, weight loss involves burning more calories than you are taking in per day. Check the nutrition labels on the foods you eat to get an accurate calorie count. Don't starve yourself. Replace sugary snacks with healthy options, such as fresh fruit and vegetables, and greasy food, such as fast-food burgers and fries, with healthier protein sources, such as beans, lean meats and rice.

Eat smaller portion sizes when you sit down for your daily meals. Instead of eating until you feel full or stuffed, give your body the nutrition it needs to stay healthy and keep you strong and energised for your daily activities.

Commit to a resistance-training exercise routine. Resistance training, or strength training, involves working your muscles either with weights, resistance bands or simply by using your own bodyweight with exercises, such as the push-up and sit-up. Building muscle burns fat -- even after you've finished your workout. Use your calendar to make sure you work your muscles three to four times a week, allowing a day of rest if you are using weights in your resistance training.

Do cardiovascular exercise four to five times a week. Not only do activities such as running, swimming, jogging, cycling or brisk walking help burn excess calories and fat, they promote heart health. You don't need to go overboard -- 30 to 45 minutes of cardio per week is ideal for fast weight loss. Again, record these workouts in your calendar to track your progress and make sure you're keeping up with them.

Carry a water bottle with you wherever you go. According to the U.S. National Institutes of Health, drinking plenty of water helps you lose weight in an all-natural way. Choosing a rugged, reusable water bottle will help you stay hydrated, and it will also help you pass up those high-sugar beverages at work or during recreation time in favour of nature's essential drink.

Check your progress using your notebook. After one to two weeks of healthy eating, regular exercise, and drinking plenty of water, weigh yourself once again. You will more than likely be surprised at how a natural routine of diet, exercise and healthy fluid intake has melted away those unwanted pounds.


Consult with your physician or dietitian to create a diet and exercise plan crafted to your personal needs.


If you have a history of heart problems, talk to your doctor before beginning a fast weight loss diet and exercise routine.

Things You'll Need

  • Calendar
  • Notebook
  • Pen or pencil
  • Gym or place to exercise
  • Water bottle
  • Weight scale
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About the Author

A speech-language pathologist, Charlie Osborne has published articles related to his field. He was an associate editor and then editor for the American Speech-Language-Hearing Association Division 4 Perspectives in Fluency and Fluency Disorders. Osborne has a Master of Arts degree in communicative disorders from the University of Central Florida.