How Rapidly Can Someone Safely Lose Weight?

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August 13th, 2017   |   Updated on March 8th, 2024

Today we know diets don’t work. Restricting calories again and again alters your metabolism.

That’s why so many people put back the weight they lost while dieting, plus more. Consuming refined carbohydrates simple sugars and starches is one of the biggest reasons Americans are now battling obesity. Carbohydrates you don’t burn get stored in your body as fat.


If you are looking to lose weight fast and safely, you’ve come to the right place.

This post features proven tips that are based on scientific research and experience to help you reach your weight loss goals quickly and efficiently. Here are 21 tips to help you lose weight and gain the benefits.

1. Replace diet soda with unsweetened beverages.

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Diet drinks keep your sweet tooth craving sweets. Plus, they make you feel virtuous. Many people who drink diet drinks actually reward themselves with extra calories through the day. Instead, drink iced teas or plain or carbonated water with a slice of lemon or lime.


2. Use the “Plate Method” to make a healthy meal.

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Fill half your plate with low or non-starchy veggies like broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens and some fruit. Fill one quarter, with a whole grain like brown rice, barley, bulgur, or quinoa, or a starchy vegetable like corn or potatoes, or beans. Fill the last quarter with protein like broiled, sauteed, roasted, or baked (not fried) fish, chicken or turkey without the skin, lean cuts of meat, tofu or eggs.


3. Cut down on carbs.

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Refined carbohydrates (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) you don’t burn turn into fat. Even foods like fruit yogurt and many breakfast cereals have lots of added sugar. Replace fruity yogurts with Greek plain yogurt, choose high-fiber, lower carb cereal and add small amounts of healthy fat to your meals with avocado slices, unsalted nuts, seeds and olive oil.


4. Shrink your lunch and dinner plates.

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If you and your family eat off a plate larger than ten inches, replace them with plates that are nine or ten inches in diameter. We tend to eat what’s in front of us. Using smaller plates there’s less food in front of you to eat.


5. When eating out ask your server to double the green veggies in place of the potato or rice.

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I always do this and benefit from more nutrition and less carbs. Also, share food at the table. My husband and I always share an appetizer and when with a group, if someone orders dessert, it comes with a spoon for everyone.


6. Keep tempting foods out of the house.

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Stock your fridge and pantry with healthy foods and you’re creating an environment that will help make you successful. Enjoy treats occasionally when you’re out.


7. Enlist family members and friends to eat healthier with you.

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It’s easier when it’s a team effort, and, your family will also reap the health benefits along with you.


8. Talk positively to yourself and quiet your inner critic.

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Notice during the day your positive efforts and compliment yourself. “I chose a healthy vegetable plate instead of a slice of pizza. Great job!” The more you pat yourself on the back for what you’re doing well, the more energy you’ll have to keep doing it.


9. Look from Within

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Do a little soul-searching, Greene says. “Think about why you’ve strayed from a healthy lifestyle in the past. You may have to dig deep, as the reasons you have trouble sticking to your commitment to eat healthier and be more active may not be immediately clear,” he says. “But pinpointing these reasons is the first step to getting on the path to a healthier you.


10. Don’t Go Too Low

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When trying to lose weight, resist the urge to slash calories below 1,500 per day. That might seem like a lot when you’re trying to slim down, but most everyone loses weight at this calorie level,” he says. “Besides, restrictive diets put you at risk for feelings of deprivation and diminished energy.


11. Don’t Overdo It

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It can be tempting to push yourself to your physical limit, but all-out can lead to burnout,” Greene says. “A measured approach to exercise will also help you avoid injury and keep you motivated over time.


12. Change It Up

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Change one variable at a time to keep you motivated, Greene says. “Change only one part of your cardio workout—duration, intensity, type of exercise, or frequency—at a time,” he says.


13. Fitness Comes First

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Bob Greene, founder of, also suggests that you focus on fitness first. “If you start by increasing your activity, you won’t have to cut as many calories to begin shedding pounds.


14. Burn, Baby, Burn

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Try to burn 200 calories per day, Palacios says. She suggests walking, jogging, swimming, or other cardio exercise. That’s only about 20 minutes per day of moderate exercise. Add to that a 300-calorie deficit in what you’re eating, and over a period of a week you should be down a pound,” she adds.


15. Eat a healthy breakfast every morning. Eating breakfast revs up your metabolism.

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If you skip breakfast you’re likely to eat more calories by binging later in the day. In a study of people who lost weight and kept it off for more than five years, one major thing they all did was eat breakfast. But Pop-tarts, donuts and Hot Pockets don’t cut it. Cooked oatmeal, whole grain cereals, whole grain breads, eggs and tofu with a salad are all healthy choices.


16. Snack Smart

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Bernie Salazar, who you might know as The Biggest Loser season five at-home winner and fan favorite, knows firsthand how to lose weight safely. He follows two rules to stay on track and maintain his weight loss. First, snack the smart way.


17. Always have some .

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This way they’re easy to grab when you’re hungry (instead of reaching for that giant-size bag of potato chips) and you can throw them in your bag when you’re on the go.veggies and fruit washed and cut in your fridge


18. Limit Late-Night Snacking

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When you sit down after dinner and watch TV or relax, find a way to keep yourself occupied so you don’t reach for the high-fat, comfort snacks,” Palacios says. “Most snack foods are high in calories and/or fat and have nowhere to go except straight to storage.


19. So Long, Sugary Dessert

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By the same token, you should also limit your intake of sugary sweets. Palacios suggests you wean yourself off.


20. Say Goodbye to Soda

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Nicole Palacios, personal trainer and fitness pro in Vancouver, Canada, cautions against soda. “If you are drinking sugary pop every day, you are taking in between 120 to 160 extra calories every day. Say you drink two cans per day; that is an extra 300 or so calories.


21. Stop Working Out, Start Playing

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A very small percentage of individuals absolutely love to ‘work out,’ but everyone enjoys playing and having fun,” Salazar says. “By identifying physical activities that you love to do, you will be more likely to enjoy the time you spend being active and be more consistent with integrating it into your daily life.

Let’s find out what other people have to say about “How Rapidly Can Someone Safely Lose Weight?” on Quora :

Losing weight RAPIDLY and SAFELY is bit of a contradiction, but if you want to lose weight fast WITHOUT crash and starvation diets, here’s one POWERFUL TRICK. The average amount of fat someone can lose SAFELY a week is about 1–2 pounds if you’re in a 500 calorie deficit. Read more here… By Tim Ernst

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The first thing you should do is to change their dietary habits, simply stop eating as much as ever, and definitely stop or limit your intake of sugar. Sugar is your enemy! Just remember not to eat too little, because you will be weakened and will not feel too well. Read more here… By Michael Cobs

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I’m sure everyone has that one friend who is so genetically blessed that he can blink an eye and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and tweak their training. Read more here… By Anna Briggs

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How Ever here is my take on how to lose weight properly, This is the only answer you will need to read to lose weight. 12 Tips. Results assured. No starvation. Please take out 5 minutes to read it, I assure you will not regret it. Read more here… By Cassandra Howel

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The difference with dieting is that instead of just dumping all the body mass you possibly can, you will now focus on retaining each gram of muscle mass that sits on your body and just get rid of the fat. Read more here… By Robin Wiman

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If you are very overweight or obese then you can lose up to 3 lbs a week safely to begin with. Yes it’s true in your first week or two of dieting you will often lose upwards of 2 lbs and maybe even 10 lbs but this is purely because you are losing what is called ‘water weight’. Read more here… By Theo Brenner-Roach

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The first question would be if it is the issue of really weight loss and fat breakdown. In either cases, it is not recommended to go for a very fast, short term hard core training. The body cycle needs to be adapted to your new training phase. If I refer to Freeletics personalized coach, it will take you to 14- 18 weeks training period to see your final expected result. Read more here… By Juliana Micheva




For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous. Read more here… By Dr Eric Berg

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Don’t eat the same food every day. Many people eat chicken and rice all the time because there is a low percentage of fat. But after a week or two, you will get bored. Go on some cooking website and try simple and healthy recipes. Read more here… By Thomas Paul

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How rapidly you can lose weight will depend on the calorie deficit you create. The greater the deficit, the more weight you will lose. Period. Exercise doesn’t burn any significant calories so we will concentrate on nutrients. To lose weight safely means you don’t deprive yourself of necessary nutrients for survival. Read more here… By Savas Surmeli

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