Weight Management 6 Simple Tricks to Lose Weight Faster By Rachel MacPherson, BA, CPT Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, certified strength and conditioning specialist, and exercise nutrition coach based in Halifax. Learn about our editorial process Updated on July 05, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Losing weight can take time, often not occurring linearly. Knowing if you are losing weight at an ideal rate or if it has slowed or plateaued can be challenging. If you feel that weight loss isn't happening as quickly as it should, you can try some health-supporting strategies to nudge it along. These simple changes you can make will help you eat less, burn more calories, and keep your weight loss program on track. It's important to note that fast weight loss is less sustainable in the long run and often less ideal for your general wellness physically and mentally. Be sure to discuss your weight loss plans and frustrations with a healthcare provider. 1 Adjust Portion Sizes Thomas Barwick / Getty Images Adjusting your portion sizes to support weight loss is an excellent way of reducing calories without having to count them. You can use different strategies to measure portion sizes, such as using your hands or smaller plates. By reducing portions, you can serve yourself the correct portion sizes for weight loss. And don't forget about your drinks. Don't worry about reducing no-calorie drinks like water and black coffee, but pour out or save half of your creamy lattes, sports drinks, and other high-calorie beverages, for another time. 2 Increase Your Intake of High Volume Foods Xsandra / Getty Images Boost the volume on your plate with filling foods. Boosting volume with veggies will add very few calories to your meal but can help to provide greater meal satisfaction, fullness from the fiber, and enjoyment. When you feel full and happy, you're likely to eat less in the hours after your meal. Keep fresh lettuce in the fridge and use it to increase the size of your sandwich, salad, or tacos. When making a casserole, soup, or grain bowl, add chopped veggies to fill it out and add nutrients and filling fiber. 3 Skip Juice in Smoothies Ezra Bailey / Getty Images A healthy low-calorie fruit or vegetable smoothie can be an excellent addition to a meal or mid-day snack. Smoothies can help you increase your consumption of nutrient-dense foods that contribute to a healthy weight and an energizing diet. However, juices that lack fiber might be best skipped during a weight loss goal. Fruit juices add calories and sugar to your blended drinks. Unfortunately, many store-bought juices do not provide many benefits and often have added sugar. Whole fruit, however, offers flavor, texture, and essential nutrients. And the fiber in whole fruit helps you feel full and eat less. Calories and Carbs in Fruit Juice 4 Get Active SolStock / Getty Images The most effective weight loss programs include exercise. Cardio, flexibility, and strength training are all important. Choosing a form of activity that you enjoy and will be consistent with is vital for sustainable weight loss. As well, increasing your overall activity, even if it isn't planned exercise will help you balance your calorie expenditure to support your weight loss goals. Choosing active hobbies in place of sedentary ones or taking breaks to move around during the day can add up to substantial energy burn. How to Exercise at Home 5 Take the Stairs Cavan Images / Getty Images Stair climbing over taking the elevator can increase your calorie burn throughout the day. It's also an efficient way to work your lower body muscles and get your heart rate up. Climb a few flights of stairs here and there throughout your normal daily activities. Skip the elevator at work, avoid the escalator at the mall, and make the extra effort when you're at home. Even short movement breaks like this during the day contribute to health and weight balance. 6 Add Soups to Your Diet CaseyHillPhoto / Getty Images Before you eat lunch or dinner, enjoy a cup of warm, clear broth. Chicken stock, vegetable broth, and even beef stock are popular options. These comforting soups fill you up, so you feel more satisfied and full. And the warm broth also slows down the eating process. If you learn to eat more slowly, you're more likely to feel and acknowledge signs of fullness so that you stop eating when you need to. You can also build soups into your daily meals, as research supports this strategy is effective for helping reduce calories and supporting weight loss. 7-Day, 1,700-Calorie Meal Plan & Recipe Prep A Word From Verywell Fast weight loss is less likely to be sustainable or healthy, but if you have been struggling to see changes, there are some strategies that can help support your weight loss goals in a sustainable way. It's wise to keep in mind that a balanced weight is a long term lifestyle process and not a sprint. Adopting some lifestyle habits that improve your overall wellness while encouraging a balanced weight and body composition is a fantastic goal. Speak to your healthcare provider before beginning a weight loss plan or if you have concerns about your weight. 7 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Nutrients. 2020;12(10). doi:10.3390/nu12103209 Ma Y, Olendzki BC, Wang J, et al. Single-component versus multicomponent dietary goals for the metabolic syndrome: A randomized trial. Ann Intern Med. 2015;162(4):248-57. doi:10.7326/M14-0611 Centers for Disease Control and Prevention. Physical activity for different groups. National Institute of Health, National Library of Medicine. The role of non-exercise activity thermogenesis in human obesity. PMID:25905303 Smith JAB, Savikj M, Sethi P, et al. Three weeks of interrupting sitting lowers fasting glucose and glycemic variability, but not glucose tolerance, in free-living women and men with obesity. Am J Physiol Endocrinol Metab. 2021;321(2):E203-E216. doi:10.1152/ajpendo.00599.2020 Kuroda M, Ohta M, Okufuji T, et al. Frequency of soup intake is inversely associated with body mass index, waist circumference, and waist-to-hip ratio, but not with other metabolic risk factors in Japanese men. J Am Diet Assoc. 2011;111(1):137-42. doi:10.1016/j.jada.2010.10.004 By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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