How To Lose Weight Fast Naturally & Permanently – 10 Proven Ways From Experts In 2024

There are many quick-fix diets and temporary weight loss solutions today. We’ve all been tempted by those flashy headlines promising “Lose 10 pounds in a week!” or “Get your dream body with this one weird trick.” But the truth is that unnatural methods can cause rebound weight gain and numerous side effects. Instead, you need to know how to lose weight fast, naturally, and permanently. 

Where do you learn these effective and natural methods? Look no further. Here, we will guide you through proven ways to lose weight fast naturally and have your weight loss remain permanent. 

We have 10 tested and trusted methods that will focus on sustainable weight loss tips and lifestyle changes to achieve long-lasting results and improve your overall well-being.

10 Ways To Lose Weight Fast, Naturally, And Permanently

Are you looking for how to get skinny? It is possible. But first, we need to understand the importance of natural and permanent weight loss. The most important reason is that this weight loss approach can yield far more sustainable results.^[1] 

Through small, realistic changes to your everyday habits, you can create a healthier lifestyle that you can stick to for the long haul. Not only will you lose weight fast, but you’ll also improve your overall well-being. 

When we say fast, how long does it take to lose weight with natural methods? Natural weight loss focuses on nourishing your body with wholesome foods low in dietary fat, eating fewer calories, and adopting regular exercise to achieve a healthy body weight. Usually, results come in the first few weeks of your new lifestyle.

Following a comprehensive weight loss process, including regular physical activity, eliminates the endless cycle of gain and loss, helping with sustainable weight loss. 

Set Goals 

Setting definable and realistic weight loss goals is an essential first step in your journey to lose weight naturally and permanently. Well-defined goals can provide you with motivation, direction, and a sense of accomplishment. 

When you set your weight loss goals, try to be as specific as possible. Rather than a vague desire to lose weight, you should pinpoint exactly how much you aim to lose and by when. For instance, setting a goal like “I want to lose 20 pounds in ten weeks” is specific, effective, and motivating.

Reduce Calorie Intake

With your end goal in place, your next step for how to lose weight fast is to eat fewer calories. Calories are what cause us to gain weight. So, calorie reduction^[2] involves controlling the number of calories you consume daily. This can be achieved by paying attention to portion sizes. 

Reducing calorie intake by following a low-carbohydrate diet or a high-protein diet may expedite weight loss. These diets emphasize obtaining beneficial nutrients from food groups that influence satiety and thermogenesis while restricting those excess calories from sugary foods or refined carbohydrates.

Eat A Balanced, Low-Calorie Diet

We just spoke about portion control and dieting. However, is there a way to lose weight without dieting? Yes, there is. If we eat a healthy diet in a calorie deficit, our weight can adjust itself appropriately. A balanced and healthy diet^[3] encompasses a variety of foods from different food groups, ensuring you get a wide range of essential nutrients. 

It typically includes fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. Fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants and are low in calories, making them essential for weight loss. 

Lean proteins, such as poultry, fish, beans, and tofu, are crucial for building and maintaining muscle mass, which can boost your metabolism.^[4] 

Whole grains, like quinoa, brown rice, and whole wheat, provide complex carbohydrates and fiber, which release energy slowly and keep you feeling full. 

Cut Back On Processed Food

While we advise a healthy diet, there are certain meals you should cut out as well. Processed foods can be convenient, but they are typically high in added sugars, unhealthy fats, and sodium. These additives can lead to mindless eating, overconsumption of calories,^[5] and contribute to weight gain and heart disease. 

Exercise Routinely

Exercise is the holy grail of weight loss. Exercise is a fundamental aspect of achieving natural and permanent weight loss. When you engage in physical activity,^[6] you burn more calories, and if your calorie intake is controlled, this creates an imbalance that leads to weight loss over time. There are various workouts you can try. 

A combination of cardiovascular exercise and strength training is often the most effective approach to weight loss. Cardiovascular exercises like running, swimming, and cycling increase your heart rate and burn a significant number of calories during the activity. 

Conversely, strength training exercises like weightlifting and bodyweight exercises help build lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can boost your metabolism and make it easier to maintain a healthy weight.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health guidelines.^[7] Additionally, include strength training exercises at least two days a week.

Try Intermittent Fasting

Intermittent fasting^[8] is an eating pattern that involves cycling between periods of eating and fasting. It is not about the specific foods you eat but about when you eat. There are several popular methods of intermittent fasting. One popular method is the 16/8 method, where you fast for 16 hours and have an 8-hour eating window.  

One of the primary ways intermittent fasting can promote weight loss^[9] is by reducing calorie intake. Intermittent fasting may also have other health benefits, such as improved insulin sensitivity, better blood sugar control, and enhanced fat metabolism. 

Try Natural Herbs

The use of natural herbs and herbal supplements is a topic of interest for sustainable weight loss. Many herbs have benefits for weight loss. An example is detox ginger tea. A study^[10] showed that ginger is helpful for weight loss and reducing metabolic profile in overweight people. Other examples include turmeric, ginseng, and oregano.

Make Permanent Lifestyle Changes

If you are looking for how to lose weight fast, naturally, and permanently without exercise, there are certain lifestyle changes you may need to make. For example, it is advised to cut back on smoking and alcohol intake. Alcohol can be a source of hidden liquid calories, and excessive consumption is associated with weight gain and obesity.^[11]  

Smoking^[12] is also often associated with stress and emotional issues, which can lead to weight gain. Making healthier choices by cutting back on cigarettes and alcoholic beverages can contribute to natural and permanent weight loss. However, since quitting smoking is associated with weight gain, you may wish to limit excess calories to avoid gaining more weight while struggling to quit.

Drink Adequate Water 

Drinking more water is a simple yet effective strategy for promoting natural and permanent weight loss.^[13] Water is a calorie-free beverage. Replacing sugary drinks, like soda, with water can significantly reduce your calorie intake. 

Also, water aids in the digestion and absorption of nutrients. It helps break down food in your stomach and supports the transportation of nutrients throughout your body.

Sleep

Finally, ensure you get 7-9 hours of quality sleep. Quality sleep^[14] is essential for proper metabolic function and weight loss maintenance. Sleep deprivation can lead to insulin resistance^[15] and disrupt your body’s ability to regulate blood sugar. This can result in increased fat storage and a higher risk of weight gain. 

Risks Of Losing Weight Too Fast

Rapid weight loss^[16] refers to shedding a significant amount of weight quickly, typically more than one to two pounds per week. While it may sound tempting to see quick results on the scale, there are potential risks of losing weight too fast. 

Here are some risks of losing weight too fast:

Muscle Loss

Rapid weight loss often involves severe calorie restriction, which can cause your body to turn to muscle tissue for energy after losing too many calories. This muscle loss not only impacts your physical strength but also slows down your metabolism. As a result, you may find it harder to preserve healthy muscle^[17] while losing weight over time.

Nutrient Deficiency 

Severely restricting calorie intake may not always help you lose weight.^[18] Sometimes, following restrictive diets can result in nutrient deficiencies.^[19] Inadequate nutrition can lead to various health problems, like impaired immune function. Your immune system is crucial in protecting your body from illness and infection. However, losing weight too quickly can put stress on your immune system.^[20] 

Gallstones

Quick weight loss can increase the risk of developing gallstones.^[21] Gallstones are hardened deposits in the gallbladder, often due to changes in bile composition during rapid weight loss. 

The liver releases extra cholesterol into the bile, and if the body doesn’t have time to adjust, it can lead to the formation of gallstones. These small, pebble-like formations can cause severe pain and may even require surgical intervention. 

Metabolic Changes

When you lose weight rapidly, your body may struggle to keep up with the sudden changes. This can disrupt your metabolism and cause hormonal imbalances^[22] and metabolic syndrome. These disruptions can make it harder to maintain weight loss in the long run and may even lead to weight regain.

How To Maintain The Weight You Lose

Maintaining weight loss can be just as challenging as losing weight in the first place. However, you must establish healthy habits to sustain your progress and prevent weight regain. 

Here are some strategies to help you maintain the weight you’ve lost:

1. Maintain a balanced diet: Continue to eat a well-balanced diet low in calories that includes a variety of foods from all food groups. Embracing a low-carb focus may speed things up, but be sure to take a multivitamin. In addition, focus on lean proteins, whole grains, fresh fruits, vegetables, and healthy fats. Also, avoid extreme or restrictive diets, as they are difficult to maintain and often lead to weight regain.
2. Stay hydrated: Drink plenty of water throughout the day. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking.
3. Regular exercise: What would be the maintenance goal without workouts? Aim to have regular physical activity in your routine. Staying active helps maintain your metabolic rate and supports weight maintenance.
4. Get adequate sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones that regulate hunger and appetite, making weight maintenance more challenging.
5. Manage stress: Stress can lead to emotional eating and weight gain. Develop healthy strategies to manage stress, such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.

Final Thought

Achieving fast, natural, and permanent weight loss is a goal many aspire to. It’s indeed possible with the right approach. The key is to create a healthy lifestyle that aligns with your unique needs and preferences.

Remember that maintaining weight loss is a lifelong commitment. There may be times when you need to readjust your habits. If you ever struggle, consider seeking guidance from a healthcare professional to help you stay on track and make necessary adjustments to your plan.

Frequently Asked Questions