How to Get Skinny

Improve your diet and fitness routine to lose weight safely

Co-authored by Danny Gordon

Last Updated: December 13, 2024 Approved

Losing weight can be a struggle, but keeping it off is even harder. This article will teach you how to drop a few pounds quickly for an upcoming party or vacation, and how to maintain a slimmer frame once you have reached your goal weight.

Tips for Becoming Skinnier

Burn more calories than you consume daily to lose weight. Cut down on portions and eat small meals or snacks throughout the day.
Switch up your exercise routine to overcome plateaus and prevent weight gain. Switch between cardio and strength training exercises.
Drink at least 8 cups of water daily, and drink a full glass before each meal to fill yourself up.

Method 1

Method 1 of 3:

Getting Slim Quick

Download Article

1
Eat less and exercise more. It's as simple as that! The goal is to burn more calories than you consume in a given day.
- One pound equals 3,500 calories, meaning you will have to burn 3,500 calories more than you consume to lose one pound.^{[1]
  X
  Research source}
- Reduce your caloric intake by cutting portion sizes. Be sure to read the labels on everything you eat so that you can keep track of your calories.^{[2]
  X
  Expert Source
  
  Danny Gordon
  Certified Personal Trainer
  
  Expert Interview. 18 October 2019.}
- Eat small meals and snacks throughout the day. This will keep your metabolism fast and prevent your body from storing extra fat.
- Do aerobic exercises like running, hiking, swimming and biking. These will help speed up your metabolism and burn calories.
- Remember that exercise burns calories, but cannot alone make you lose weight. You will absolutely have to eat less in order to lose weight.^{[3]
  X
  Research source}
Your metabolism slows down dramatically while you sleep, so it will take longer for the food to digest. Plus, eating early on in the day will give you the energy you need to go about your daily activities.

Advertisement
3
Don't skip meals. Skipping meals will force your body into starvation mode, causing it to store extra fat.
- Think of your metabolism as a fire, and food as its fuel. If you want to keep the fire strong, you will have to keep adding twigs, newspaper, and logs to it. If you stop adding these things to the fire, it will eventually die out. Similarly, if you starve yourself, your metabolism will get weaker and weaker over time.
- It's better to eat four or five small meals throughout the day than to eat two or three large ones because your body will have more time to digest the food.
- Consider eating smaller meals with snacks in between. This will keep your metabolism working throughout the day. Try these healthy snacks for in between meals: a piece of fruit like a banana or apple, a cup of Greek yogurt, a nutrition bar, some carrots and hummus or a small salad with a light dressing.
4
Drink plenty of water. Did you know that the human body often confuses hunger and thirst? If you are craving food but are not actually hungry, then chances are that your body is dehydrated.
- You should drink a minimum of 8 cups of water each day.
5
Eat fruits, vegetables, and lean proteins.^{[4]
X
Expert Source

Danny Gordon
Certified Personal Trainer

Expert Interview. 18 October 2019.} These foods are nutrient-rich, giving your body the proper nourishment it needs without filling up on extra calories.
- Switch from white bread and rice to whole grain.
- Cut out empty calories that come from bread, pasta, alcohol, and sugary foods.

Method 2

Method 2 of 3:

Maintaining Your Goal Weight

Download Article

1
Add variety to your diet and workout routine. Our bodies get accustomed to diet and exercise routines very quickly. Keeping your body guessing by switching up your fitness plan will help you overcome plateaus and prevent weight gain.
- Alternate between eating six small meals one day and three bigger meals the next.
- Switch off between cardio and strength training exercises throughout the week.
- Try using intervals training to keep your routine exciting. For example, you may try running for 2–3 minutes before switching to walking for 1 minute. This can help your body burn more calories as well.^{[5]
  X
  Expert Source
  
  Danny Gordon
  Certified Personal Trainer
  
  Expert Interview. 18 October 2019.}
Weight loss can often trigger the desire to binge, or overeat. The best way to avoid binging is to eat the things you crave in moderation. If you constantly deprive yourself, you will be much more likely to have binging episodes.
If you have lost weight, then your stomach has probably shrunk, meaning you need less food to feel full. Listen to your body, and only eat as much as you need to feel full. If you go back to your old eating patterns after reaching your goal weight, you will gain some, if not all, of the weight back.
4
Find a doable eating and exercise pattern. If you are constantly suffering, you will eventually give up on your diet and exercise plan--it's only natural. Find a lifestyle that you feel comfortable with.
- Choose an exercise that you enjoy. If you are having fun, you will be much more likely to stick with it in the long term.

Method 3

Method 3 of 3:

Using Daily Strategies

Download Article

Remember that hot beverages like coffee and tea can help you feel fuller for longer. If you are trying to cut back on caffeine, then opt for decaffeinated teas.
If you suffer from a sweet tooth, then eat dark chocolate, honey, yogurt, and/or fruit rather than ice cream, cookies, and cake. This way you will satisfy your sweet tooth without compromising your waistline!
People who keep food and exercise journals lose more weight than those who don't.^{[6]
X
Research source} Keeping track of your behavior helps you notice patterns, and determine what works for you and what doesn't.^{[7]
X
Expert Source

Danny Gordon
Certified Personal Trainer

Expert Interview. 18 October 2019.}
It will drive you crazy, and be misleading because everybody's weight fluctuates between 2 to 3 pounds each day.^{[8]
X
Research source}
It will help fill your stomach up so that you feel fuller faster.
You can share ideas and tips, and motivate one another when one of you feels like giving up.
This will help keep you motivated, and give you an overwhelming sense of satisfaction when you finally take that "after" picture.

Meal and Exercise Plans for Weight Loss

Sample Weekly Meal Plan for Weight Loss

Sample Weekly Exercise Plan for Weight Loss

Expert Q&A

Search

Add New Question

Question

I don't typically have time to exercise on a daily basis; what are some quick but fat-burning exercises that I could try?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Any kind of jumping, burpees, push ups, fast jumping jacks, mountain climbers, box jumps, skipping and jumping lunges all give you the best bang for the buck.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 66 Helpful 368
Question

How do you get skinny in a day?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Did you go from skinny to where you are now in a day? No, so give it time; it will be worth it.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 146 Helpful 362
Question

How can I get really skinny thighs?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Genetics, in large part, will determine the overall shape of your body, including the shape of your thighs. If you have some extra fat, you might be able to reduce the size of your thighs through exercise and diet. Focus on being healthy and feeling good and strong.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 88 Helpful 220

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Video

Tips

When consuming fewer calories, ensure you’re still eating enough protein, fiber, and other nutrients to avoid health issues.

Thanks
Helpful 5 Not Helpful 2
Perform 25 sit-ups every morning and night while on a calorie deficit to tighten your core. It may also help you lose fat.

Thanks
Helpful 1 Not Helpful 0

Submit a Tip

All tip submissions are carefully reviewed before being published

Name

Please provide your name and last initial

Submit

Thanks for submitting a tip for review!

Warnings

Don't change the way you look for someone else. Remember to love yourself first, you're perfect!

Thanks
Helpful 24 Not Helpful 32
Calorie restriction is not recommended for kids. This can result in stunted growth and brain development.

Thanks
Helpful 1 Not Helpful 1
Pay attention to the following signs of malnutrition: reduced muscle/tissue mass, lethargy, difficulty staying warm, slower immune response, difficulty breathing, and hair loss.

Thanks
Helpful 1 Not Helpful 1
Make sure you are eating enough calories to sustain yourself. Do not eat fewer than 1200 calories a day.

Thanks
Helpful 0 Not Helpful 1