How to lose weight

How to Lose Weight Fast in 2023 – (21 Proven Techniques)

Last updated on March 29th, 2023 at 08:31 am

Stuck on too many good tips but still not sure where to start your weight loss journey. You might want to adopt some different approaches.

The world is full of dieticians, nutritionists, and fitness gurus, yet we find it difficult to take the first step towards our weight loss journey. 

Overload of information can be confusing and may lead to not taking action because you tell yourself that, no, I can’t do all that stuff. 

Well, here is the solution – you take one step at a time. 

Let us show you the clear path of how to lose weight fast at home in these unprecedented times.

The pandemic and lockdowns may have ruined our routines and eating habits, especially when we have so much time in our hands, we usually tend to turn towards food or entertainment. Thus, potentially adopting the bad eating habits that lead to weight gain.

Now your dietician might give you the same old solution to lose weight, i.e., eat less, workout more, take rest and hope for some magic that will transform you eventually. 

We all know that low carb and high protein diet in caloric deficit helps you to lose weight quickly but how to lose weight fast when you are around so much junk food that you accidentally will take up some extra calories. 

It’s all about cutting out the habit first and then moving towards the actual diet plan. 

That said, a lot of eating plans leave you feeling hungry or unsatisfied. And it is the reason why it feels hard to stick to those plans because it doesn’t feel right. 

Always remember, your body knows what’s best for it and no one else. 

However, some diets are pretty effective and easy to stick to as it requires minimum effort and you don’t have to sacrifice a lot when it comes to food. 

Lower calorie diets are one of those diets, and we will talk about them later in the article. 

First, let’s find out how to lose weight at home.

1. Eliminate the Added Sugar from Your Diet

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Added sugar is the worst enemy in the modern diet, and people tend to like it, especially those sweet tooth people. As a result, people consume it way too much.

Modern studies show that sugar consumption increases the risk of obesity among people and type 2 diabetes.

It is one of the biggest destructive elements in the universe that can completely ruin your health if taken too much.

If you want to lose weight fast, consider dropping sugar from your diet to see unbelievable results. Also, be mindful of those so-called health foods that are loaded with sugar content. 

2. Throw Out the Salty Snacks

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Snacks are our best friend when we are binge-watching, want a quick bite, or in general, just feel like eating. Unfortunately, most of our snacks are filled with salt, and high salt levels in our diet are pretty dangerous for our health. 

The U.S. Centers for Disease Control and Prevention recommends no more than 2,300 milligrams of sodium in your daily diet.

Consuming a lot of salt increases the capacity of retaining more water in your body that can increase your overall weight. 

But it’s not just about water weight. High levels of salt consumption increase body fat as well, especially in the core areas.

So make sure to not indulge in salty snacks when your goal is to lose weight fast.

Also, you get numerous health benefits when you have low sodium in your diet. 

3. Pick Out Your Groceries Wisely


Losing weight can be overwhelming – you have to figure out how to not indulge in the wrong foods. 

So whenever you go grocery shopping, be mindful of those fatty, salty, and sugary items. Make sure not to put it into your basket, thinking just one packet won’t make much difference. 

Maybe it won’t, but it sure hell changes the eating habits you developed with so much hard work.

Pick up healthy snacks, fruits, veggies, and protein instead. 

And if you can’t control your craving after watching those items on the shelves, try sending any of your family members for grocery shopping.

4. Don’t Watch TV While Eating.

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We all love a little entertainment while eating when we watch our favorite movies or series. (I like The Big Bang Theory especially) And that can affect our fat loss goals.

As when we watch, we tend to snack a lot and eat more than what is required. I have been the victim of it. 

And that’s why our parents stop us from eating while watching TV.

It’s a simple method but quite effective, and no one talks about it. Try it out.

5. Drink Coffee (Prefer Black)

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Coffee is rich in antioxidants and loaded with numerous health benefits. If taken moderately, it can help with losing weight fast. 

Studies show that caffeine in coffee can boost metabolism by 3-11% and burns fat by up to 10 – 29%

Coffee helps you to focus. Just make sure not to add too much sugar or any other ingredients that might reverse the benefits. 

6. Take Lemon Water in the Morning

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Every morning, right after you wake up, take 2-3 slices of lemon and a tablespoon of honey in warm water. It’s very effective and doesn’t take much of your time. 

Studies have shown that consumption of lemon water increases your metabolism. 

Make sure to drink it on an empty stomach to kick your metabolism in a fat-burning mode right from the start of your day.

Drinking it regularly can be really effective for weight management, clearing acne, and flushing toxins from your body. 

7. Cut Back Refined Carbs


Carbs work as a fuel for our body, but not all carbs are gold. It’s better to steer away from some carbs.

Refined carbs are much lower in fiber and micronutrients, and overeating can cause many health problems and spike blood sugar. 

When we consume refined carbs, our body gets a short burst of energy, and we feel energetic instantly, but once the quick burst of energy is over, we feel the urge to eat more to gain more energy.  

As a result, we consume more calories than required for our body, leading to unwanted weight gain. 

To be on the safer side, try to make a list of good carbs and bad carbs and then have your way at them. 

On the other hand, unrefined carbs contain vitamins, fiber, and minerals essential for our body.

Unrefined carbs release energy more slowly in our bodies throughout the day, providing long-lasting power. 

So always go for unrefined carbs, and you can save yourself from unwanted weight gain and other health problems. 

8. Drink Water Before Meals

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Drinking water before meals can work wonders for your body. It reduces the total intake of calories, making you a little fuller and you eat less. 

Water is excellent for your weight loss journey as it’s calorie-free and can be replaced with other beverages that are high in calories and sugar. 

Make a habit of drinking water when you feel the urge to indulge in other beverages, and you will see good results in the future.

9. Have a Plate Full of Veggies & Fruits

Fruits and vegetables are weight loss-friendly foods and relatively healthy.

They are packed with vitamins, minerals, fiber, and high in water content. 

They also have a very low energy density, making it possible for you to have a large portion of it without consuming too many calories. 

Moreover, a whole plate salad can make you full quickly with a meager calories count.

10. Adopt Low Carb Diet

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Many studies have shown that a low-carb diet can be effective for weight loss. 

Having fewer carbs and more protein & fat-rich foods on your plate can reduce your appetite and help you eat fewer calories.

Some low-carb diets help you with more than just weight loss, such as type 2 diabetes and metabolic syndrome.

You simply limit the number of carbs you eat and replace it with healthy protein and fats to fit your macros. 

You can try diets like intermittent fasting and keto, but make sure you get complete knowledge about the diet before following them or consult your doctor if you have any physical condition. 

11. Increase Protein Intake

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Protein, Protein, Protein

Every other nutritionist in the world will ask you to have a good amount of protein every day, whether it’s for weight loss or building muscle, and it’s for a reason. 

When it comes to having good health, protein is the king of nutrients. 

When you consume protein, your body burns calories while digesting and metabolizing it. A high-protein diet can boost your metabolism by up to 80–100 calories per day.

High protein diets are very much capable of making you full and reducing your appetite.

Protein is the building block of muscles. Eating more protein promotes muscle mass, muscle growth and helps with weight loss. 

Protein also promotes thermogenesis by increasing body temperature and facilitating the fat-burning process.

12. Take Whey Protein

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Human beings are busy creatures when it comes to keeping an eye on their health, and it’s even challenging to cook healthy meals as per the diet plans.

So whey protein eases the process of meeting the daily protein requirement. It’s pretty satiating and makes you feel full for a longer time. 

It’s proven to help in weight and fat loss. People seem to consume fewer calories from food if they consume whey protein regularly. 

Whey protein is a lean protein that helps you keep a balanced diet throughout the day. 

The great thing about whey protein is that it is not meant for people who want to lose weight or build muscle; it is pretty effective for meeting daily protein needs for everyone with mild activity levels. 

13. Eat Fiber Dense Foods

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A high-fiber diet may aid in the weight loss journey. Eating healthy high-fiber foods has numerous health benefits. 

As per studies, women should consume at least 22-28 grams of fiber per day, and men should get around 28 – 34 grams per day.

A good fiber diet improves your regular bowel movement and makes you feel fantastic. It’s pretty good for your gut health. 

If you don’t consume recommended fiber quantities daily, then try adding it slowly and not at once. 

You can eat whole fruits, vegetables, whole grains, legumes, nuts, seeds, etc., and try to stay away from clear fruit juices and refined flours.  

14. Avoid Sugary Drink

Try to avoid liquid calories like sugary drinks, fruit juices, chocolate milk, and energy drinks as much as possible. They are the enemies of your health. 

These beverages increase the risk of obesity and several health problems. 

Cutting back on sugary drinks can bring a massive calorie intake difference in your body and help you lose weight faster. 

Also, your brain doesn’t process the liquid calories the same way it does for solid calories, so you end up hitting more calories on top of everything you eat.  

15. Track Your Food

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The weight loss process can be daunting and overwhelming when you have to take care of the diet, exercise, and everyday life. 

And after doing so many things, you might lose motivation when you don’t see the results. 

So to make it more adequate and make sure you are not doing anything wrong, adopt a habit of monitoring your food intake.

Yes, it’s quite a simple approach but very essential in your weight loss journey. 

Everything that we eat and drink has some calories, and everyone’s calories goals are different as per their height, weight, and age.

So, find out how many calories you need in a day; you can use this calorie calculator and then measure what you eat and write it down. 

There are many food tracking apps that you can use to track your food, for example, myfitnesspal.

16. Indulge in Exercise (Crucial)

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Our body has some processes for gaining muscle and burning fat. And indulging in even small exercises can help you fasten the process. 

I can’t stress enough how important it is to exercise if your goal is weight loss. 

Now, wait there, exercise does not simply mean hitting the gym and strength training. 

Exercise means movement

Your body needs some sort of movement to lose fat, and it can simply be walking, jogging, swimming, running, doing yoga, pilates, or hitting the gym, etc.

If you are at home, do yoga or home bodyweight workouts. You don’t need to worry about those complex fitness routines when you start. 

Just keep moving and do something. Our body is like a machine; if you don’t use it, it will get rusty. 

17. Take Serious Steps to be Stress-Free

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You might not know, but stress is entirely related to weight gain. Many people binge eat when they are under stress, which is not suitable for their bodies. 

The best way to release stress is to meditate, declutter your surroundings, let go of things that are not in your control. 

Eat mindfully, have a work-life balance, and you will see calmness in your life.

18. Watch Fitness Videos

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I feel watching fitness videos affects our mindset; it worked for me. 

Whenever I see a fit guy working out and having a balanced diet, it motivates me to do the same.

Eventually, it pushes me to work out more, eat healthy, and have a fit mindset. 

Try to watch a few videos before your workout to get a good push for your weight loss journey. 

19. Sleep Better

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There is an essential connection between sleep and weight. Although, health communities are still busy untangling the link between sleep and body weight.

Several studies have highlighted the potential weight loss benefits in people who took good rest and negative impacts and sleep deprivation in people who avoided it. 

A debate shows that having insufficient sleep can increase your appetite and encourage you to eat more even if it wasn’t required. 

Numerous studies have shown that poor quality sleep may lead to metabolic disorders, weight gain, risk of obesity, and other crucial health conditions. 

So it’s pretty essential to have a good night’s rest if you want to lose weight. 

20. Drink Green Tea

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Green tea for weight loss has always been in debate. On one side, some people have found it helped them burn those fats, and on the other side, some people denied such claims. 

Although it is pretty debatable, Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant.

Studies suggest that both of these compounds can speed up human metabolism.

Catechin can help break down excess fat, while both catechin and caffeine can increase the body’s energy.

But it is important enough to note that any benefits from Green tea are pretty small compared to regular exercise that has far more significant metabolic benefits. 

21. Eat Light at Night

Eating before bed is quite controversial, and some claim that eating before bed can cause weight gain. 

Eating before bed can cause weight gain because your metabolism slows down while you are asleep, and those last calories get stored as fat.

Some researchers claim that it is good to eat before bed and can promote weight loss as well.

So there are a lot of opinions, and they are pretty confusing. But you sure don’t want to be quite full when you hit the bed. 

There is no hard and fast rule about whether people should eat before bed or not as you don’t want to feel hungry in the middle of the night. 

So an intelligent strategy would be to eat less in portions than your breakfast and lunch so that you don’t feel the urge to skip breakfast because you were full from last night’s meal instead of eating big during your breakfast.

Bottom Line

Losing weight can be challenging, but it’s not impossible. I hope you have seen these transformation videos of people; take that as motivation and start your journey. 

Choose the ways that fit best with your lifestyle and try them. Just make sure you stick long enough to see the results, as it will take time. 

Consistency is the key, and patience is the tool here.

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