Posted by Gulit Upadhyay on 11th Apr 2022

Can you achieve weight loss quickly - it's a billion-dollar question.

And the short answer to that question is - Yes, you certainly can!

But would you, and should you, has to be the supplementary question that inevitably follows such a query and response.

Although it's well and truly possible to lose weight fast, the flip-side is it's generally determined as being either unsustainable or potentially dangerous.

And we see it everywhere, whether that be on Social media or old school media publications, e.g., New Idea and Woman's Day, where they'll print an article on whichever celebrity I the flavor of the month lost however many kilos, etc.

Then we have all matter of diets, describing how you can lose 20kg fast by going on a grape juice diet, or something crazy like that.

Cutting a long story short, all these bits of false or misleading information gives whoever may be reading it at the time a false perception of what's realistic and healthy.

So, instead of this article providing you with steps on how you can lose weight fast (because that, in our eyes, would be negligent on our behalf), we will alternatively show how you can 'start' to lose weight.

Not fast, nor slow, but in a fashion that's both sustainable and easy to follow.

Losing weight is as simple as the following five easy steps.

1. Create a Meal plan now;

I will start a little philosophically here by saying, 'it doesn't matter what you eat.

I recommend everybody eat from as wide a variety of WHOLE FOOD sources as possible. And yes, it's okay if you enjoy some cake and have a beer along the way.

Food is all about enjoyment, and a vital spice of life is enjoying what we eat.

Where people fall over in this regard is in the manner in which they perform the eating part. I.e., they don't practice 'mindful eating,' and the gravy train quickly leads them off a cliff.

So, to avoid this, have a plan and consciously decide what you're going to eat at breakfast, lunch & dinner, etc.

Plan to fill up on your healthy & nutritious foods, such as your fruits and veg first, and maybe leave a little wiggle room at the end to consume a small treat. You'll be less likely to eat as much of the treats if you're already full of natural goodness.

In summary, don't aim to deprive yourself of certain foods just because you read somewhere that they'll make you put on weight. Enjoy yourself, and enjoy all your food; do so mindfully.

2. Aim for a Calorie Deficit

The equation here is simple - if you eat more calories than your body requires or burns in a day, you will put on weight.

It's that simple.

But to place it into further context. We each have our own unique daily caloric requirements based on age, weight, gender, and activity levels.

For example, Janine is a 27-year-old horticulturalists who spends all day working outdoors. She exercises for 30 minutes 6 days per week and weighs 55kg.

Based on her activity, which is highly active, and her weight (she's lean but athletic), Janine would require 1833 calories per day to lose weight.

That might sound light a lot, except because of her stats, she would require 2780 calories just to put on weight if she maintained her activity levels.

So you can see how your current body shape and lifestyle factors into the equation; however, you can't dramatically cut your intake instantly. That would cause your metabolism to slow down and potentially starve your body of nutrients and cause fatigue.

To combat this, you need to discover your Basal Metabolic Rate and slowly reduce the number of calories you consume by no greater than 1-200 calories each week.

In other words, if your BMR was 1500 cal per day and you only consumed 1400 cal, but at the end of the week, you didn't lose any weight, you would then adjust by a further 1-200 cal until the weight loss occurred.

Note that as you lose weight, your BMR will adjust.

But does that mean you need to be religiously counting calories?

Not really. With the excellent meal plan you're going to create; you will have a good idea of how much you're eating. And unless you're targeting a World Boxing title, near enough is good enough.

3 .Exercise Regularly

Once again, it doesn't matter how you exercise, so long as you're enjoying yourself and it's providing the desired results.

But as far as exercise and weight loss are concerned, it's the quality that matters. In other words, sitting on a stationary bike at a steady pace for an hour just isn't going to get the job done.

So if you're serious about losing weight, every workout should be approached with a goal in mind. Something too target with purpose and intent.

That might be as simple as increasing your walk distance by 500m each, and in a specific time - right there's your plan, purpose & intent.

But for how long and how often should exercise. Every day if you can, and for at least 30 minutes!

If you can only fit in 5minutes a day because you're a mum with four kids under 5, that's also fine. So long as it has a goal, purpose, and intent.

The point is to exercise as regularly as your lifestyle allows and for as long as it will enable you. But approach your routine like it means something to you.

Because there's no sense spending 90 minutes in a gym either talking to friends or posing for Insta-fame shots in the mirror, that's not exercising, and nobody believes that you're working out!

4. Drink More Water

As we live in India, the country is sub-tropical; the heat can be immense, with temperatures typically in the high thirty's to low forty's.

Drinking water is essential because we sweat so much when we work. primarily drank from bottled sources or filtered water is suggested

Some people believe that water makes them look bloated or fat, which is not valid. Water won't make you look fat, and it certainly won't make you look poor either; however, water can assist in weight loss and so much more.

Our bodies are made up of up to 60% water; it becomes essential to our daily function as it helps feed vital nutrients to our muscles and organs. Plus, it also helps sweep the garbage out.

Suitable amounts of water consumption can also support a healthy metabolism because it feeds those nutrients to the body. And it can also help you feel fuller. Meaning that you're likely to consume fear calories throughout the day.

How much should you drink?

The guidelines state roughly 2 liters, but if you take bathroom breaks several times per day, that's a good enough indicator for adequate hydration.

5. Ignore the Scale

I dislike the scales, and not because they keep lying to me.

Well, that's not entirely accurate either because they are lying to me or, at the very least, they're concealing parts of the truth.

Yes, my scales are calibrated, and when it says 88 kg, it means a very accurate 88kg. But what exactly does that point do within the context of the complete story!

For instance, are the scales taking into consideration several of the significant factors that contribute to this essential measurement.

For instance:

How much of said measurement is excess fat, and how much is lean mass. Likewise, when I put on weight, how much of it is, in fact, lean mass or fat?

What about hydration levels and food consumption, or have I been to the bathroom before hopping on the scales.

And, how does that situation compare to the last time I hopped on the scales. What has changed, and what's remained the same?

I'm just getting started here, but I'll stop before I go into semantics because there are too many variables that a simple set of scales can't take into account.

It is not too big a deal; however, it does become a big deal when we start judging ourselves unfairly.

And let's face it, how many times have you stood on a set of scales and felt terrible afterward without considering the many variables I've just mentioned?

My ultimate point is that the scales numbers do and will fluctuate in your daily weight readings.

Whether that occurs from one day to the next for you, there can be varied reasons why it's happened. That can be disheartening for many people, who very quickly lose their way.

To avoid getting caught up on raw numbers in terms of your body weight, simply ignore the scales.


Weight loss is a simple but ultimately long game.

There are no secrets or hacks.

All the pills and juice diets etc. are a massive hoax. So the only natural way forward to any significant and sustainable loss is ultimately wrapped up in the basics.

Exercise regularly, and don't eat more than that your body burns.

Drink plenty of water, and don't get caught focusing on the silly things, like the subtle changes on the scales, because the numbers will fluctuate without telling you why.