Shape Personal Training

Fast Weight Loss

5 Tips to Lose Weight Fast

Are you looking for the answer to lose weight fast? Still trying to lose those Covid Kilo’s? We have some simple but effective tips for how to lose weight fast. We promise, that if you stick to these basic principles for losing weight fast, that the kilos will begin to shed, and shed fast. Read our 5 tips to lose weight fast to be on your weigh.

In this current climate, we have been asked by many, what the answer is to losing weight fast. People have become more sedentary, working from their desk, and often not even commuting to work anymore. Working from home, and in close proximety to the fridge. Wearing casual, elastic waist pants, and not realising that their waist is expanding, until they try on their fitted pants or skirts with buttons and zippers.ย  Wondering if their clothes have shrunk without realising the impact this new lifestyle is causing.

It’s time to drop those covid kilo’s and make yourself the priority again. These 5 tips to lose weight fast can be your answer to finding a happier, and healthier you.

1. Drink More Water


Water is great for improving your digestion. You should aim to drink a glass of water when you wake up and before each meal. Water should also be consumed throughout the day and during any physical activity. Water can make you feel fuller. Often we may reach for some food, when we really need some water. The average body need between 2 – 3 Litres of water per day. You should track your water intake to ensure you are getting enough water.

2. Portion Control

Portion Control

Portion control is important for effective weight loss. But how do you know how much is enough, and when your portion is too much? The answer is to track your calories to ensure a calorie deficit. A calorie deficit of 7000 caloriesย per week will amount to 1kg of body fat loss per week. How do I know my calorie target? There are many calculators online that are available.

Here at Shape Personal Training, our members undergo an Evolt analysis. Our Evolt analysis will determine the bodies Basal Metabolic Rate (BMR). This is the rate at which we burn calories at rest. Based on this and the level of activity a Total Energy Expenditure (TEE) is determined. If we aim for a deficit of 1000 calories from this figure, we will be able to lose the desired amount of wait in a fast period of time. Calorie deficit can also be achieved with our next tip…exercise.

3. Exercise

ExerciseWeight loss can be accelerated with Exercise. We always recommend that exercise incorporates strength training and cardio training. Strength training will improve your bone density and build muscle which will in-turn increase your metabolism or your bodies ability to burn calories. Cardio exercise will burn calories fast and improve your heart health. Tracking your calories burnt through exercise is encouraged and can add to your overall calorie deficit. And, if you have fallen off the wagon with your portion control or calorie intake, you can use exercise to compensate for this.

4. Sleep

SleepSleep is essential for good health. Sleep allows our bodies the time it needs to recover and recuperate. We recommend 6-9 hours of quality sleep each night. Adequate sleep will enable better focus, less stress, and help to keep your appetite in check. Instill a good sleep routine if you are finding it difficult to maintain a healthy and regular sleep pattern.

5. Mindset

MindsetStay in control of your mindset. Be focused, have discipline. Be kind to yourself and others. Make sure you have positive self talk. Don’t be too hard on yourself. Surround yourself with positive people, mentors, coaches, or personal trainers. Keep your eye on the prize..weight loss. Set goals and revisit them. Start the day with some positive affirmations. Keep an attitude of gratitude and celebrate the wins. Mindset is often the most overlooked tip for weight loss however it is extremely important. Take time for yourself to rejuvenate in a way that is meaningful for you. And remember, you CAN do anything you set your mind to.

As you can see the 5 Tips to lose weight fast are effective tools to get your weight loss journey underway today. If you would like more information, leave your details on our contact page and we will get back to you.