Ideally, health experts recommend that you aim for a loss of 1 to 2 pounds a week (7 days). Aiming to lose 2 pounds in a day is extreme and potentially dangerous; it is neither recommended nor guaranteed as an outcome. However, there are unusual times when a person considers this necessary, such as before a weigh-in for sports, so there are plans for achieving this in existence for those rare, one-off occasions. For details on this topic, see How to Lose 2 Pounds in One Day.

When one is losing weight, people tend to shed their bad eating habits and exercise daily, something which was not part of their routine before. Surely, the regime will not be as crucial as before, but if the same life style is not maintained, it would be easier to slip back in to bad habits and gain the kilos which were shed. Balanced diet containing carbohydrates (55%), fats (25%) and proteins (20%) in the food. Exercising everyday will not be off the books either, as said earlier, it will not be as extreme as before, but it is important to exercise any at least half an hour each day for five days in a week, so weight can be maintained successful. It is easy to let yourself go after a goal has been reached, but letting go of exercise routine will result in a big setback.


Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Sure, ketchup is tasty, but it's also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it's derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
Try the paleo diet to help you avoid processed foods. Back when cavemen still ruled the earth, they didn't have time to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to recreate the same diet that our early ancestors ate, claiming that our systems are not built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and other foods that would have been available back then, and avoid anything paleo people wouldn't have had.[12]
Français: perdre rapidement du poids, Deutsch: Schnell abnehmen, Español: bajar de peso rápidamente, Português: Perder Peso Rapidamente, Русский: быстро похудеть, 中文: 快速减肥, Nederlands: Snel afvallen, Čeština: Jak rychle zhubnout, 日本語: すぐに体重を落とす, Bahasa Indonesia: Cepat Menurunkan Berat Badan, Italiano: Perdere Peso Velocemente, हिन्दी: तेजी से वजन घटाएं, العربية: إنقاص وزنك سريعًا, 한국어: 빨리 체중감량하는 방법, Tiếng Việt: Giảm cân Nhanh, ไทย: ลดน้ำหนักให้ได้ผลเร็ว, Türkçe: Nasıl Hızlı Kilo Verilir
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Since starting this diet on Monday I am down 10 lbs but I workout 2x a day. An 1hr in the morning using the elliptical and 30 min after work. The 1st day 4 lbs down then 2 each day after. I am on day 5. This diet is very hard but is paying off. I plan to do it again in about 2 weeks but incorporating fish and eggs because I also lift weights and need more protein. So this week I have not lifted as much because it does lack in that unless you can eat thing like beans for it. I gotta admit I got really sick of eating fruit all day because it taste way to sweet for me and felt like I had a sugar rush from eating candy even though it was fruit. I got sick of certain smells too but I pushed through and it’s going pretty well. Good luck to anyone else who tried is.
To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. "Many of my clients have their cheat meal on Sunday, so then they're ready for Monday and the week to come," he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, it's just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.
Commit to a seven-day exercise plan. Most exercise plans recommend working out for five days of the week and taking two days to rest. Depending on your current fitness level, you may want to commit to doing light exercise every day or more intense exercise every other day. Rather than overdo your workouts, focus on being consistent and sticking to an exercise plan that is realistic and specific to the needs of your body.[12]
Still, it’s a worthy goal to lose belly fat because it’s “unfortunately the most dangerous location to store fat,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood, increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes.
If you've got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
Allergic to bananas- Some people reach day 4 without much ado, but as soon as they reach day 4 of the diet plan, they find it difficult to eat just banana and milk. Bananas are very nutritious. They are full of fiber, potassium, and sodium, but if you want to skip bananas you can also have papayas. Apricots, figs, nectarines and dates can be a feeble substitute for bananas, but remember what we said about dry fruits, so stick to just eight a day.
Consider liposuction. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with 1-2 specific areas of highly fatty tissue but an otherwise relatively healthy body weight. Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.[25]
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
Aim to do ab work 3 or 4 times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks. Even though you may only be directly targeting your abs 3 or 4 times a week, you should still be activating your core (aka, tightening your ab muscles) in every workout you do, says Gagliardi.
Eat more protein. Protein is required by the body to repair damaged cells and plays a vital role in growth and development.[3] But it can also play a role in weight loss. Diets high in protein tend to make people feel fuller, and when paired with a reduction in carbohydrate intake these diets can help with weight loss.[4] However, it's important to remember that not all sources of protein are good for you: red meat and full-fat dairy products, though high in protein, can also increase the risk of heart disease.[5] Good sources of protein include:[6]

Also known as Branch Chain Amino Acids. BCAAs are three amino acids known as Leucine, Valine and Iso-Leucine. They help prevent muscle breakdown and can be bought as yummy flavoured powders to use in place as sports drinks. Drink them during your fat burning workout instead of water as they will help you tone up as you lose that belly and may even help in the formation of abdominal muscles.


Once you get results, you will be encouraged to try this diet a few more times. So if you want to shed those stubborn kilos, this diet is tailor-made for you. It might be a fast-paced diet and a little difficult to follow considering the radical changes you have to make to your diet, but it sure will help you reach your weight-loss goals within a very short time!
Do the Mediterranean diet if you like fish and veggies. A plan like the Mediterranean diet may be able to help you sustain weight loss. It is based on the traditional ingredients and cooking styles of people living near the Mediterranean sea. Research has shown that people adhering to this diet have reduced risk of heart disease - plus it helps you shed pounds and look lean and trim. If you want to try the Mediterranean diet, avoid bread, dairy and processed foods. Instead, build your meals around the following foods:[11]
Stop treating your kitchen like an all-night diner and you'll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you're finished with dinner at night, shut the fridge and don't look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.

I started Day 1 on New Year's Day. Today is Day 2. It worked! I dropped 1.5 lbs!! On Day 1 I followed closely to the plan except that I ate a lot less than allowed. I'm a short person, and 1 apple, 1 orange and 1/4 pomegranate were all I needed for the day. I also drank 6 cups of water (my day was short; I got up at 2p). I did not have any hunger pangs nor was I tempted by other foods.

If you want to lose fat, you have to eat fat...the right kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals. Yasi Ansari, MS, RD, CSSD, national medial spokesperson for the Academy of Nutrition and Dietetics, says, "Fat sources that I recommend boosting in the diet come from unsaturated fatty acids found in foods like olive oil, nuts, avocados, fatty fish, and eggs, as they can help increase satiety while providing a variety of health benefits when consumed in moderation." You can increase your intake of healthy fats by adding some chopped avocado into your salads, enjoying wild salmon twice a week, and having a little peanut butter with your post-workout snack or smoothie. Just remember to enjoy them in moderation as they're still very calorie-dense, Ansari says.
Sometimes, I find it hard to stick to my weight loss plan. Maybe it’s that I’m not committed, but I don’t think that’s the problem. I know that nothing tastes as good as skinny feels! More likely, it’s because I live a pretty busy, on-the-go life. I don’t always have time to whip up from-scratch meals, which leads to what I call take-out derailment. This 30-day weight loss meal plan changes all of that.
As important as it is to remember that your diet also plays an integral part in your plan of how to lose weight, one of the easiest ways to drop a few kilos is through exercise. You need to be able to achieve a balance between the two to get effective results. The exercises that you could perform during the week are resistance training exercises - such as weight lifting - which lead to a similar amount of weight loss as aerobic training. These will also help you add and maintain muscle mass and strength.

“Under normal conditions, humans absorb only about 80% of the nutrients from the food they eat,” says A. Roberto Frisancho, Ph.D., a weight-loss researcher at the University of Michigan. But, he says, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed. Start eating again normally and your body may not catch up; instead it will continue to store food as fat.
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you've been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Just as locations can trigger your desire to eat, thoughts can also set off inappropriate eating. If you eat a chocolate chip cookie every time you see a commercial with cookies in it, you may begin to crave cookies and feel that you MUST have some each time you happen to think about them. Time to break the link between your thoughts and eating. Instead of heading directly to the pantry, distract yourself by doing something else immediately after you have the thought, particularly an activity that keeps your hands or mouth busy, like taking up knitting, calling a friend, or painting your nails.
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