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Best Way To Lose Weight Fast & Keep It Off – 9 Quick & Easy Tips

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

lose weight fast
Do you want to know the best way to lose weight fast? Awesome! Below, I have 9 quick and easy tips that you can use to get started immediately – no more reading through endless blog pages or magazines, just simple actions to kick-start your journey.

Here at the Fit Father Project, our team of high-class trainers and doctors have successfully helped well over 50,000 men lose weight, build muscle, improve their health, and be stronger and fitter for themselves and their families.

From those that have used our Free Exercise and Diet Resources to those that have completed all 3 phases of our FF30X series, we've seen some amazing results.

If you follow the information I have for you below, you'll be seeing the benefits sooner than you would have imagined. If you stick to these tips on the best way to lose weight and build them into consistent habits, you'll also see those benefits for a long time to come too.

The Risks of Losing Weight Fast

Before you start your weight loss journey, it is important to understand the risks involved in losing weight too fast.
man sitting down resting lose weight fast

  • Water Loss

On most crash diets, you’re simply losing water. It will make your weight plummet, but you won’t lose fat, and you'll be running the risk of becoming dehydrated.

Dehydration can lead to headaches, fatigue, and even kidney stones.

  • Disrupt Heart Function

Your body is very good at adapting to change, but if you make too many changes too quickly, it struggles. An extreme diet causes your sodium levels to drop. This can push your blood pressure up or down and lead to heart irregularities.

  • Metabolic Slowdown

To effectively lose weight, you need to have a calorie deficit between what you consume each day and what you burn. Seriously restricting your calorie intake, however, is not the answer. You should aim for a deficit of around 300 calories.

The result of restricting lower than this is a slowdown in your metabolism and a need to store fat as your body goes into starvation mode. The weight you lose is water and muscle, not what you want to lose!

  • Illness

It is common for people to experience gallbladder issues, gout, and even constipation when you try to lose weight quickly. This is due to the sudden restriction of carbohydrates, which can also leave you feeling tired and stressed.

It is also important to note that losing weight too fast almost always results in the weight reappearing after you’ve finished your diet.

The Best Way To Lose Weight Fast

Implement the following tips, and you’ll soon see the weight dropping off:

Get Your Sleep

Sleep is one of the most important elements of a healthy lifestyle and a high priority when it comes to the best way to lose weight fast!

man sleeping best way to lose weight fastNo, this isn’t an excuse to stay in bed all day!

But you do need to make sure you’re getting an absolute minimum of 7 hours every night. This gives your body the chance to regulate hormone activity, decrease your appetite, and even build and repair your muscles.

Set yourself a bedtime and stick to it even at the weekends.

Drink Water

Water is essential to your continued health. It keeps your cells hydrated, allowing them to function properly.

graphic of water composition of human body lose weight fastDrinking plenty of water also helps you to feel full for longer throughout the day and means you won’t be tempted to snack when you shouldn’t.

To find the number of ounces you should be drinking every day, take your body weight, divide it by two, then add 32. Example: 200 lbs/2=100+32=132 ounces per day.

Eat Right

A simple way to get yourself eating right is to try our free 1-day meal plan. This will outline the best approach to an effective meal plan and give you ideas about what and when you should eat.

healthy foods best way to lose weight fastThe aim is to drop processed foods and stick to our easy perfect plate principle. This will help to ensure you're getting exactly what you need in each meal and the right portions.

It's important to note that you should space your meals evenly throughout the day, so you don't fall victim to the dreaded ‘sugar low' where you lack energy and reach for the sugary snacks!

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Try Intermittent Fasting for Quick Weight Loss

A great way to lose weight without counting calories every day is to use intermittent fasting.

intermittent fasting to lose weight fastThere are many different strategies when it comes to intermittent fasting but my recommendation is to try fasting for 16 hours overnight and eating during an 8-hour window through the daytime.

For example, if you eat your last meal at 6 pm, don't eat until 10 am the following day. Then, between 10 am and 6 pm, you can eat several small healthy meals, so long as they fall within the 8-hour window.

Fasting for 24 hours can also be helpful, but admittedly, fasting is not for everyone. It's just one additional tool that can be potentially used to lose weight fast. Check out the video below for more information.

Add-In Exercise

I'm sure you expected to see exercise as one of the best ways to lose weight fast. But what you may not have known is that it's not the most important.

man lifting dumbbell lose weight fastYou need to remember that weight loss is as simple as eating fewer calories than you need to function (your maintenance level).

Therefore, exercise is the supplementary element of losing weight fast, and it's much easier not to eat a donut than to try to burn it off!


High-Intensity Interval Training means you do a burst of exercise for up to 2 minutes and then take a break for between 30 and 90 seconds. Then repeat the exercise.

hiit lose weight fastAlternatively, you can complete a set of reps and pause before doing them again. The aim is to keep starting and stopping, putting maximum effort in each time until you can’t physically do anymore.

Rest for 1 day between HIIT workouts to allow your muscles to heal and grow.

Don’t forget muscle burns more calories than fat at rest. So the more muscle you have, the faster you naturally burn fat.

The 24-Minute Workout

Try our free 24-minute workout and commit to it 3-4 days a week. Join the thousands of other successful men who have obtained their weight loss goals with our programs. Our workouts are not only proven to be effective, but they're also designed to maximize results for the amount of time and effort that's needed.

Push Your Limits

The key to the best way to lose weight fast is to choose an activity that you enjoy and push yourself to your limits.

If you haven’t exercised for a while, then walking is a great way to start. But make sure to push yourself to go further each day at the same time. You can then graduate to running, cycling, cross-training, or even try to beat your best time on the 24-minute workout.

Use The Weights

You don’t need to hit the gym to start doing dumbbell squats or other exercises with free weights. But you do need to start doing them!

weight rack lose weight fastThese exercises will push your limits while helping you to burn fat and build muscle. That means you’ll burn more calories, torching your fat every day even when you’re not working out.

When you're doing weight workouts, try to stick to multi-joint compound exercises like Dr. Anthony demonstrates in the 5 Best Muscle Building Exercises.

Anything that gets your heart rate up will burn calories and be the best way to lose weight fast. Just remember to change your routine regularly to keep your body guessing. It’s surprising how quick it can adjust to a workout!

Summing It All Up (Or Down!)

The best way to lose weight fast is to have the motivation to do it. This will usually come from the realization that you’re overweight or the desire to look good for an event.

But, if possible, you should choose to lose just 2 or 3 pounds a week. It may take 4 or 5 months to lose the 50lbs, but you’ll be able to develop a healthy habit and attitude towards eating and exercise. This can be carried on for life, not as a chore but because you enjoy it.

You should also never underestimate the power of good support. Join the FF30X program today and get access to the 1-day meal plan, the 24-minute workout, and an array of information designed to help you become the best you can be.

The support of the Fit Father members will help you to achieve your goal and stick to your new healthy lifestyle. Just like me, they’ve all been where you are today.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
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  • Safe & Effective Workouts Program – only 90 min/week
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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best way to lose weight fast.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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