Weight loss is a complex process that takes a number of food, exercise, lifestyle and genetic factors into consideration. We’ve all heard the basic principle of ‘calories in, calories out’ and while there are certainly individual aspects that play a role in this, for the most part, the theory works. Put simply, in order to lose weight, you must expend more calories or energy than you consume. The greater the deficit between the calories that you expend and the calories you consume, the more significant your weight loss will be. It seems easy enough, but before you go and cut your calories entirely, you need to know the best way to lose weight fast; one that will provide you with a solid foundation for overall health.

It bears reminding that losing a significant amount of weight in a short period of time is not always healthy. There are certain ways that you should approach weight loss, and hitting the gym for hours at a time and starving yourself is not advised. Remember, losing weight should be about improving your health, not sacrificing it in the name of getting skinny.

Secondly, it pays to know where your weight is actually coming from. A lot of the weight that we carry is comprised of the water in our bodies. If you wake up one morning and you’re three kilograms heavier than you were yesterday, don’t feel bad, that’s likely just the result of water weight. Similarly, don’t start patting yourself on the back after losing three kilograms overnight.

Another key consideration is nutrients. When we attempt to lose weight fast, often we choose to cut a number of foods from our diet. While getting rid of sugar-filled candies and drinks is certainly beneficial, it’s common that we also give up key food groups as well. Whatever your diet plan, be sure that you are receiving enough Vitamin C, iron and zinc.

For those wanting to learn how to lose weight fast, the secret lies in your diet. As a basic rule, expending more energy/calories than you consume will put you in good stead for weight loss, but not all calories were created equal. Here are the key diet factors to consider when trying to lose weight fast.

When you cut calories from your diet, it is pivotal that you still get enough daily protein. By fuelling muscle growth and recovery through protein, you are better placed to maintain overall health and stamina. For this reason, you need to ensure you are receiving an adequate amount of protein each day. If you want to know how much protein you should have each day, check out our guide.

As anyone who has Googled ‘how to lose weight fast’ would know, your carbohydrate intake is a big factor. As a general rule, foods that are high in carbohydrates, such as grains, bread and pasta will up your overall weight, but it’s not always a bad thing. Carbohydrates retain water, so while eating lots of bread might make you feel fat, a fair amount of your new-found mass may be attributed to water weight.

There are many ways to lose weight fast, but from a basic perspective, they all follow a similar set of circumstances. It’s all about measuring your calorie intake, looking after your hydration and ensuring that you stay active. Someone who knows all about that is exercise scientist Tim West.

Before you launch into a weight loss journey, it’s important that you determine the desired outcome. “Goal-setting is a crucial part of successful training because it ensures that you can track and measure your progress and have a clear benchmark to work towards,” West says. “It’s important that your goals are specific, so really think about why you’re doing what you’re doing, what are the intrinsic motivators that are going to keep you moving forward even when motivation feels scarce.”

“Athletes are trained to get results fast, and maintain those results for as long as possible; they are prepared with a complete training program and diet to help them get to their peak and stay there,” West explains. It’s precisely this method of training that the exercise scientist says is critical to fast weight loss. In his boxing workouts, West implements a new daily workout that is similar to the periodisation cycle that athletes train on.

We’ve all been guilty of kick-starting a new fitness regime only to fall off the wagon a few weeks in. Whether you are trying to lose weight fast for a specific event, or you are looking to make a lasting fitness resolution, the key is consistency. “Routine has an incredible impact on human behaviour – once we develop a habit, it becomes second nature and we do it without even thinking; if you can apply that to your training, you’ll stay on track and become more consistent and therefore see faster results,” West says. The 12RND co-founder believes a workout that is simple, no fuss and extremely accessible will remove the barriers preventing you from completing it, thus removing any excuses that could be made for skipping their training days. “Find something that you know will work in accordance with your home, work and family schedule so that you can always make time for it.”

Keeping yourself motivated is critical to your weight loss success. If you find a workout that you love, you’re more likely to maintain it and commit to the routine for an extended period. It also helps to play off your interests and hobbies. If you are a football fan, incorporate an outdoor ball-skills session. Similarly, if you like to swim, try to hit the beach for a workout at least once a week. By adding simple but tailored approaches to your fitness regime, you can ensure you stay motivated and maintain your routine.

As we mentioned above, setting long term goals is essential to your sustained success, but if you want to lose weight fast, short terms goal play a significant role. “When you have a goal in mind, the best way to stay motivated on a daily basis is to set yourself regular challenges,” West says. “That could be something as simple as “get to the gym every morning”; just by getting out of bed and getting to the gym, you’re already in an environment where you can’t make any excuses to skip your training.”

The team at Man of Many have been for long spruiking the benefits of High-Intensity Interval Training (HIIT), and for good reason. The short bursts of intense exercise alternated with low-intensity recovery periods provide a long-lasting caloric burn, perfect for those wondering how to lose weight fast. “Not only is this the most time-efficient way to exercise it offers the ability to burn more calories than traditional exercise and continue burning calories for longer,” West explains. “We replicate a HIIT workout in 12RND with 12 x 3 minute rounds and 30 seconds rest in between. It’s important that during your rest period you intentionally rest to allow your heart rate to drop, before increasing the intensity again.”

Something we’ve all no doubt heard before, but what exactly is training smarter? For one, it isn’t spending hours in the gym busting your hump with overblown cardiovascular-based endurance workouts. Instead, a solid balance of endurance, strength and HIIT training will provide the most effective fitness regime. “You don’t need to train every day, twice a day, you need to give your body adequate time to recover between sessions, so maximising your output in each session is more important,” the 12RND co-founder says. “Through combining HIIT workouts with Training Cycles and utilising your entire body in every session to burn maximum calories in a short time, the dynamic intervals in your training will assist you in building a far more superior level of fitness, and the stamina to overcome fatigue.”

It seems obvious, but if you are wondering how to lose weight fast, it does come down to you. “Humans are all motivated in different ways, some of us require external support to stay accountable, some of us can simply make a promise to ourselves and be driven by internal motivation – it’s important to find what works for you,” West says. “There are a mixture of things you can do that can keep you accountable, whether that’s telling your friends and family about your goals and asking them to keep tabs on how you’re going, finding a workout buddy to train with, or keeping a journal and tracking your progress.”

As mentioned above, your diet is by far the most significant factor in your ability to lose weight. “Our bodies rely on food for energy to function, but it’s also important that the food that you put into your body is nutritionally balanced to ensure that your body can function optimally without excess energy, or calories which end up being stored as fat,” West explains. “Nutritional adequacy can make all the difference in your performance in the gym, if your body is insufficient in certain vitamins and minerals you may not be able to function at your peak. Therefore, ensuring that you consume a wide variety of fruits, vegetables, carb, fat and protein sources throughout your week, to achieve a healthy macro and micronutrient balance, you can maximise your output and see greater results.”

Whether you are a gym junkie with years of lifting experience or a complete health novice, there is no shame in seeking some advice. “Whether it’s a personal trainer, a nutritionist or a coach, or a friend whose knowledgeable in fitness or nutrition, having someone to help you develop a plan towards achieving your goals can take out the guesswork and set you on track with actionable steps to get to where you want to be faster,” West says. “Our coaches set goals for our members from the moment they get started, first they’re challenged to commit to at least 3 workouts a week for 4 weeks to help them develop a routine.”

While West’s advice will kick-start your fitness journey, there are other methods for dropping the kilos. Here is a list of 10 simple steps you can take to lose weight fast.