How to lose weight quick and keep it off.

Many people in these days are trying to lose weight, there are several reasons why people are trying to lose weight, been one of them and the most important, good health.

It’s already evident and shown by many scientific studies that obesity is one of the main reasons for most health problems like, heart attack, type 2 diabetes, High blood pressure, gallbladder disease, some cancers, etc.

So, besides looking good and feeling more vibrant and energetic when we are in shape and our body is clean of toxins, it’s no wonder why everyone is trying to lose weight nowadays. But not only that, there is another ingredient to that, “we want to lose weight quick”.

One of the problems that when we start losing weight, or after we lose all the weight we needed is to keep it off. With that in mind I have written this article, to give you the fundamentals of losing weight and maintain it off.

1- Eat Nutrient Dense Food.

Some diets plan will make you eat less sometimes depriving your body from the nutrients it needs to function. Regardless of the diet plan you are going to follow procure eating nutrient dense food.

The nutrient dense foods are foods that give you more nutrients per calories, giving you the freedom to eat more, makes you feel satiated for longer periods of time and also nourishing our bodies. Eating this type of foods will make you lose weight fast and naturally and you won’t need to starve yourself.

Remember this, is not only about how many calories you should be eating to lose weight, but also the quality of calories, not all calories are created equal.

Here are some examples of those foods:

  • Collard
  • Kale
  • Watercress
  • Cabbage
  • Spinach
  • Lettuce
  • Carrots
  • Broccoli

2- Exercise.

Exercising should be part of your life. Exercises are good for our overall health and everyone needs it. It helps you stay strong and healthy as you age and to burn fat and calories to lose weight.

Among the benefits of exercising are: Improve your mood, keeps bones and muscles density as we age, increase energy levels, help you sleep better, etc.

If you are reading this you probably want to lose weight and as a personal advice I will tell you to start practicing some sport if you can, cause you can make exercise while having fun and share with other people. But probably the best exercises to lose weight fast are HIIT or TABATA that are almost the same thing.

3- Support.

You need support yes or yes. You have to set up one or more persons that are close to you, and these persons will be your support, they will be motivating you, helping you, if possible they will be making exercises with you.

I’m telling you this is very important, cause you are going to have moments when you’ll want to quit, and those are the persons that will not let you quit. Another option can be finding a support group which you can join. And one day you will be the one supporting another person.

4- Motivation.

Always have in mind the reason why you start. Think about health in a more open way, think that not only you need you healthy, but also your family, spouse, children, friends, etc.

Motivation is very important in this journey. Together with your support person or team, keep yourself motivated. Take pictures of yourself and compare, weight yourself about every week, and write down the results. I have found that there is nothing more motivating that results.

I want to make you conscious of the motivation killers so you don’t let them kill yours. These are the most dangerous enemies of our goals. Among those are the thoughts of not having a certain type of food anymore, not seeing the results we were expecting, sometimes it can be words coming from people, etc.

You are aware about motivation killers now, so when they come your way don’t let them crush you, keep consistent, keep moving forward. Remember this, the only ones who will not get results are those who quit.

5- Make Goals.

Personally when I set goals to what I want to accomplish the possibilities that I will get it raises a 90%. The difference between a dream and a goal is the date. Let say you want to lose at least 40 pounds. That is what you want, now you sit down and calculate that you can lose 10 pounds by month in average, so you set a goal to lose those 40 pounds in 4 months.

And you have a goal set up already, you follow that by breaking it into smaller goals if needed, let say, 10 pounds per month, or 2.5 pounds per week. After breaking your goal into smaller goals you make a plan to action and you act on it. I assure you that it will be a lot easier to make your weight lose a reality.

As humans when we think about losing 40 pounds it might seem impossible, but if you break it into 10 per month then it looks a lot more doable.

6- Change your Mentality.

This advice will wrap all others. Eating the right food, exercising and keeping motivated will stay steady over time with a change of mentality, a change of how you see things, how you see food. This is something that will take some time to completely change your mind, but, Do you want to keep your extra pounds off? Then you need it.

These are some key points to change your mentality about food:

  • Forget about making a new diet. Think on changing the way you eat, start by cutting out the foods that you know are making you fat. And start adding foods that are good for you, until you get a sustainable healthy diet. Read this post to learn more about introducing healthy foods to your diet.
  • Make the same with exercise, don’t think to make a program of exercise until you get those pounds off, think about introducing exercises to your life style. But if you do, then before starting you have to know what you are going to do when that program is finished.


In Conclusion losing weight and maintain it off it’s a matter of dedication and a change on our life style. You don’t wanna be in a yo-yo diet, you don’t want to look like a pharmacy as you age. But I’m sure that if you can follow these tips, you will be able to lose weight quick and keep it off for the rest of your life.

What do you think about these tips? Did you like them? Is there any other thing you know it’s need it to lose weight fast and maintain it off? Feel free to leave it in the comments below.

Author :
Hi, My Name is Guillermo and I'm a health and food enthusiast. Welcome to Health Food and Recipes, where you can take control back of your health.

6 thoughts on “How to lose weight quick and keep it off.

  1. Hi! Nice article on the weight loss! I agree with you on these points. I just want to add one more: Drink plenty of water!! It worked for me. I also have more energy.
    I do have a question, hoping you can clarify. You talked about the “quality of calories”, what do you mean? I never really think about the quality of calories.


    1. Hi Kai, I’m glad you like it, and as you said drinking enough water is also very important, I missed that point. About the calories quality, I’m going to write about that soon, but to give you a quick explanation let me put an example. If you drink a can of soda, you’ll have 150 calories, you will drink a lot of added sugars, you’ll probably be still hungry and it does nothing good for your body, the opposite it gives your body more work to do by finding a place to storage that extra sugar and how to get rid of it later. But if you eat 150 calories of carrots, you will have sugar of course, but with those sugars you’ll have the fibers so the body can quickly use the sugar it needs and send the other to the toilet, also within the same 150 calories you will get vitamins and minerals that will improve your eyesight, boost your immune system regulate blood pressure and sugar levels and reduce riak of cancer, plus you will feel more satisfy. That is an example of the quality of calories.

  2. Hi, very good article. I think all the things you point out are important. Most you can do on your own, but sometimes it’s hard to be motivated if you don’t have a good support system in place. I think this is the most difficult part of following your guidelines on nutrition. A number of years ago I lost weight and got to the weight that I wanted to be at. I have been able to maintain this weight give or take 2-3 pounds, and it has been very satisfying. I eat right and exercise regularly. This helps. I’ll read some of your other posts. Great job!

    1. Hi Bob, thanks for passing by, I’m glad you like the post.
      I’m agree with you about the support and motivation part, and that is why I mentioned that here, I was helping a few friends in the month of June, to lose some weight, and I realized that that was the missing part in their journey.

  3. I have often been experiencing a yo-yo effect in my weight loss.

    Do you have a main tip that could help me stop this?

    Also, great informative article. I appreciate the post!


    1. Hi Russell, thanks for passing by. One of the most common things that provokes the yo-yo effect in weight loss, is going into unsustainable diets. Instead of trying one new diet, start making changes on the way you eat and the foods you eat. Focus on making changes that you can sustain in the long term. Also watch over your stress levels and rest. Hope that helps. Stay tune there are more interesting things coming soon, like healthy habits that can save your life.

Leave a Reply

Your email address will not be published. Required fields are marked *