How to Lose Weight Fast and Keep it Off

By Corey Lewis, CPT, CSCS

Losing weight doesn’t happen overnight. It takes time and willpower to stick to a weight loss plan and see results. There are a ton of products out there that claim to support fast weight loss like diet pills and even the latest wellness trend, CBD oil. CBD may have numerous benefits—but when something is referred to as a cure-all miracle, you should see some serious red flags. 

CBD oil has yet to be proven as a viable player in the weight loss world. No clear evidence shows it can reduce weight, as of yet. To achieve healthy and sustainable weight loss, a healthy diet that includes metabolism-boosting vitamins and a regular exercise routine can’t be beat.

The Best Vitamins to Boost Metabolism and Support Healthy Weight Loss 

There are no magic pills that you can pop to fast track weight loss. However, there are a few vitamins and minerals you can take to make sure your body is working as efficiently as possible to support healthy weight loss. 

B Vitamins 

B vitamins are essential for a properly functioning metabolism. The group of eight vitamins helps your body to metabolize protein, carbs, and fats so your body can use the stored energy in food. Each B vitamin has a slightly different role, but all work together. Vitamin B12 helps support weight loss as it’s crucial for metabolizing proteins and fats. B12 needs vitamin B6 and folate to work correctly. To boost your B12 consumption, try supplementing your diet with eggs, nature’s multi-vitamin.

Vitamin D

You need vitamin D for a healthy immune system. Although you can get all the vitamin D you need from the sun, the majority of people are spending more time indoors, making it difficult to get your recommended daily intake. Experts have seen lower than normal levels of vitamin D in people who are obese. One study found that obese and overweight people taking a calcium and vitamin D supplement lost more stomach fat than people not taking supplements. 


Iron carries oxygen to all the cells in your body, including your muscles, which helps to burn fat. It allows the body to create energy from the nutrients you consume. Iron deficiency is one of the most common types of nutritional deficiencies and affects over 25% of the global population. Low iron levels can also lead to fatigue and weakness, reducing your physical performance and endurance.  

4 Simple Steps to Lose Weight Fast and Safely 

When you’re looking to kickstart your weight loss, it can get a little confusing with all the information that’s available. There’s nothing fun about being hungry. The most sustainable way to lose weight is all about making healthy lifestyle choices and exercising regularly. 

It’s A Numbers Game 

The importance of eating plenty of protein can’t be stressed enough. Construct meals that bring your carb intake down, and aim to eat 0.75 -1g of protein per pound of bodyweight every day. Keep a diet and fitness journal of your eating each week and find out what worked for you and what didn’t. To jumpstart your fat loss, check out this article from 1AND1 expert Soji James for 4 food strategies to get you going

Lift Weights 3 Times A Week 

Regular exercise is key to healthy weight loss. Aim to hit the gym or fitness class three to four times a week. When you lift weights, you burn calories and keep your metabolism from slowing down. Research has shown that strength training on low carb diets, like the keto diet, can help you gain a bit of muscle while still losing significant body fat. Incorporating strength training into your workout routine will give you the extra boost you need to reach your weight loss goals. 

Meal Prep And Planning

Planning your meals can help you shop smarter, eat healthier, and achieve your weight loss goals. Cooking at home means you have complete control over your portions and what you’re eating. It also helps to reduce the temptation to grab a less-than-ideal snack when you’re out and about, especially when you have no pre-packed meals to rely on when those hunger pangs kick in. 

Get A Good Night’s Sleep

Getting a good night’s sleep every night is essential to your weight management. Poor sleep has been linked to a higher body mass index (BMI) and weight gain in numerous studies. A major review into sleep and obesity found that short sleep duration increased the likelihood of obesity by a whopping 89% in children and 55% in adults.

Can CBD Oil Help You Lose Weight? 

While some claims about CBD are true, others are yet to be proven by science. Cannabidiol, or CBD, is a hugely popular compound that’s extracted from the cannabis plant and combined with a carrier oil. It’s available in a variety of lozenges, creams, sprays, tinctures, and more. 

CBD oil can reduce anxiety, improve heart and brain health, and even act as natural pain relief for chronic inflammation. However, little is actually known about the effects CBD oil has on weight loss. Some preliminary research suggests that CBD may affect weight by impacting the CB1 and CB2 receptors in the endocannabinoid system. Other research, however, shows that CBD could have a completely adverse effect that causes weight gain. 

In one study, researchers investigated the effects of CBD on 117 children with epilepsy. Although there was a reduction in epilepsy symptoms, there was a 30% increase in the children’s appetites. While it’s unclear if CBD oil has any effect on weight, it does seem to improve health in other profound ways. 

Numerous studies have found positive results after looking  into the use of CBD oil for pain and anxiety. One study examined the effects of Sativex, a combination of THC and CBD approved in several countries to treat multiple sclerosis, on 47 people with multiple sclerosis. Researchers found that after one month, participants experienced improvements in pain, muscle spasms, and walking

The Bottom Line to Losing Weight

There is no overnight solution to fast weight loss. Results take time, and you need to have the right mindset to stay on track and meet your goals. By eating well, planning ahead, and exercising regularly, you can lose weight in a healthy manner over time. 

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