Before we get into how to get skinny quick, there’s something you need to understand:
There are many ways to “get skinny,” but most won’t leave you looking the way you want.
That’s because the majority of the advice you find online about how to get skinny really fast will leave you looking “skinny fat”—and that’s probably not what you’re gunning for.
Most people want to be lean but not skinny, toned and not flabby, and strong and not weak.
However, getting a body like this requires a slightly different approach to weight loss than “get skinny as quick as possible by any means necessary.”
In this article, you'll discover 8 ways to get skinny fast and how to achieve fast weight loss without compromising your health, muscle mass, happiness, or sanity.
Maintain a Sustainable Calorie Deficit
To lose fat, you need to consume fewer calories than you burn, creating what's known as a "calorie deficit." When you consume less energy than your body needs, it taps into stored fat for fuel.
A larger calorie deficit will speed up weight loss, but reducing your intake too drastically can lead to muscle loss and trigger binge eating.
Striking the right amount of calories to reduce is crucial.
We recommend setting your calorie deficit at 20-25% (eating 20-25% fewer calories than you burn daily). This level is sufficient to lose fat quickly without sacrificing muscle or struggling with excessive hunger, lethargy, and other negative side effects of low-calorie dieting.
2. Follow a Resistance Training Program
Lifting weights not only helps you preserve muscle while dieting but also aids in fat loss.
To maximize the fat-burning benefits of resistance training, follow these guidelines:
Lift weights 3-5 times per week.
Focus on compound exercises like squats, deadlifts, bench presses, and overhead presses.
Train with 75-85% of your one-rep max, which means using weights that allow you to perform 4-10 reps before reaching failure.
Aim to increase weight or reps in every exercise during each workout, a principle known as progressive overload.
3. Eat a High Protein Diet
One crucial strategy often overlooked in guides on how to get skinny fast is consuming enough protein.
This is a significant oversight.
High-protein diets outperform low-protein ones in numerous ways, especially when the goal is rapid fat loss.
To maximize fat loss, aim to consume 1-1.2 grams of protein per pound of body weight daily.
If you’re very overweight (25%+ body fat in men and 30%+ in women), adjust this to around 40% of your total daily calories.
4. Plan Out Your Meals
We make about 35,000 decisions each day. As the day progresses and these decisions accumulate, we begin to experience decision fatigue, which impairs our ability to make rational, practical, and sensible choices.
This explains why it's often challenging to choose a healthy dinner after a long day at work, and why you might end up ordering take-out pizza instead of cooking the salmon you had planned.
A practical solution to this problem is to plan your meals in advance.
Meal planning eliminates the need to decide what to eat when you're already tired, ensuring that you always have pre-prepared, healthy, and nutritious meals that support your weight-loss goals.
5. Eat Lots of Fruits and Vegetables
Including fruits and vegetables with every meal aids rapid weight loss because they are low in calories and fat, allowing you to enjoy larger portions without exceeding your calorie limit.
Vegetables, in particular, require more chewing than many other foods. Research shows that foods needing more chewing increase satiety more effectively than soft-textured foods, thus enhancing weight loss.
6. Track Progress
Tracking your progress is one of the best ways to stay motivated and achieve your weight loss goals for two key reasons:
It quantifies your progress in a tangible, rewarding way.
It provides real-time feedback, helping you determine if you’re on the right track or need to make adjustments.
To successfully achieve your weight loss goals, track the following:
Your average weight every 7-10 days
The number of calories in all the food and drinks you consume daily (if you’re following a meal plan, this is already managed)
For additional motivation and to further quantify your results, also track:
Your waist size weekly
Your appearance weekly through progress pictures
7. Limit Liquid Calories
Alcoholic drinks, sugary sodas, and fruit juices provide minimal nutritional value while significantly increasing your daily calorie intake.
Eliminating or severely limiting these beverages can reduce your calorie intake by hundreds each day, leading to rapid weight loss. Therefore, it’s best to avoid them when trying to lose weight quickly.
8. Get Enough Sleep
Research shows that people who don't get enough high-quality sleep while dieting lose less fat than those who do.
Furthermore, studies indicate that adequate sleep helps your body burn fat instead of muscle and reduces feelings of hunger while in a calorie deficit, making you less likely to overeat.
The takeaway is clear: to achieve rapid weight loss, prioritize getting seven to nine hours of sleep each night.
Losing weight is simple, but it's not easy. Following these 8 principles will set on the way to making sustainable changes that you'll be proud of!
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