How Do You Lose Weight Fast? (And Keep the Results)

What Does "Fast" Actually Mean?

According to clinical guidelines, a safe and sustainable rate of weight loss is about 0.5 to 1 kg per week. Losing more than that usually means you are losing water and muscle mass rather than fat, which can lower your metabolic rate over time.

But to hit the upper end of that range (1 kg per week) you need a smart strategy. Here are three evidence-based tools you can start using right away.

1. Prioritize Protein at Every Meal

This is not just gym advice — it is a survival strategy for your muscle mass. Studies clearly show that a higher protein intake during weight loss helps you preserve the muscles that drive your metabolism while losing fat. Protein also increases satiety more than carbohydrates and fat, making it easier to maintain a deficit without going hungry.

• Aim for at least 20–30 g of protein at breakfast, lunch, and dinner.
• Swap the sandwich for quark with berries, or make sure half your plate is not just pasta but includes a proper serving of chicken, fish, or tofu.

2. Volume-Eat with Fiber

Want to feel full while losing weight? Then fiber is your best friend. Research shows a strong link between high fiber intake and weight loss. Fiber takes up space in the stomach, lowers the blood sugar response, and keeps you full longer.

• "Add, don't subtract." Instead of only thinking about what to cut out, think about what you can add.
• Add two handfuls of spinach or broccoli to every meal. It increases the volume of your food dramatically but the calories only marginally.

3. Don't Neglect Sleep

This is the most underrated factor for fast weight loss. Sleep deprivation disrupts your hunger hormones (ghrelin and leptin), making you crave quick calories and fat. Studies have shown that people who sleep too little lose less fat mass compared to those who sleep well — even when they eat the same number of calories.

• Think of sleep as part of your diet. 7–8 hours per night is a must for optimal results.

Do You Need a Plan?

Knowing what to do is one thing — fitting it into a stressful everyday life is another. Many of my clients come to me after trying various crash diets that didn't work.

As a registered dietitian I help you tailor a plan that optimizes your weight loss safely, adapted to your body and your preferences. We look not only at calories, but at behavior, hormones, and long-term sustainability.

• Book a consultation with me or check out my online weight-loss programs to get started right away.