How to Get Skinny Fast

Co-authored by Claudia Carberry, RD, MS

Last Updated: July 9, 2024 References

Most health professionals recommend slow, gradual weight loss. Losing about 1 – 2 pounds a week is considered safer and easier to maintain long-term; however, you might have a special event or special occasion coming up where you want to drop weight a little quicker. In order to lose weight quickly, you'll most likely need to make some significant changes to both your diet and exercise routine. Be aware of the risks of quick weight loss and talk to your doctor before making any changes. Depending on the circumstances, it might be safer and better to adopt strategies that help you look skinny without dropping the actual weight.

Part 1

Part 1 of 4:

Setting Yourself Up For Success

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1
Set stringent goals. Getting skinny quickly is not something easily achievable. Setting specific and timely goals may help you reach your desired weight.
- Consider how will you achieve your goal. Be as specific as possible to know what is exactly the right course for you.
- Your goal could be, for example, to lose 5 pounds. Include information on how are you going to do it and by what type of diet.
- A good example of a goal is: "My goal is to lose five pounds in two weeks by sticking to a balanced 1,200 calorie-a-day diet and exercise for at least 30 minutes a day."
2
Set up a daily calorie limit. If you want to lose five pounds, you'll need to cut out a significant amount of calories each day.
- To lose 1 – 2 pounds per week, you'll need to burn 500 – 1,000 calories every day. This can be done through cutting calories and adding in exercise.^{[1]
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- When cutting out calories, you must be extremely careful to make sure you are still getting enough nutrients and vitamins from your diet. Working with a dietitian can ensure you get adequate nutrition while dieting.
- Cutting more calories results in more weight loss. Experts do not recommend consuming fewer than 1,200 calories per day except in medically supervised weight loss programs.
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3
Stay motivated. This is probably the hardest part — just sticking to it. If you're severely limiting yourself, it'll be even harder. That's why it's important to not only make efforts to reach your goal, but to make efforts to stick to it.
- Start a food journal. Make yourself write down everything you eat, drink, and how much exercise you do. Your weak points will stick out and you'll be able to see where you can improve to maximize your results.^{[2]
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- Employ a friend. Just having another opinion helps build your confidence. If you have someone else keeping an eye on you (and your journal), you'll be more likely to stay on track.^{[3]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  
  Go to source} They'll help to provide you with motivation when yours is lacking.
- Think about rewards. Have one set out for when you hit the halfway mark and for when you complete your goal.This could be anything — a mini vacation, a shopping spree, a movie. Just don't make your reward food-related.
4
Be aware of the risks. Losing weight quickly is all about the short-term. The weight a person loses very rarely stays off (especially when they cut carbs for a period of time and then reintroduce them to their diet) — it is often regained rapidly, which is known as "yo-yo dieting." This can lead to coronary heart disease and sudden cardiac death in post-menopausal women.^{[4]
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- Weight loss should be treated as a long-term commitment and should be the result of lifestyle changes if you want to stay healthy and keep it off.

Part 2

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Changing Your Diet

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1
Fill up on lean protein. Many studies show that if you want to lose weight quick or get thin quickly, you should focus on making lean protein a major component of all your meals and snacks.^{[5]
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- Lean protein helps fuel your metabolism and can help you feel more satisfied throughout the day.
- Include a minimum of one to two servings of lean protein at each meal. Measure out at least 3 – 4 oz of protein per serving.^{[6]
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  USDA Center for Nutrition Policy and Promotion
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  Go to source} This is generally about the size of a deck of cards or the size of an adult palm.
- Lean proteins to include in your diet are: poultry, eggs, lean beef, pork, seafood, legumes and tofu.
2
Stock up on fruits and veggies. In addition to lean protein, eating a large amount of fruits and vegetables is an easy way to keep calories low and support a quick weight loss.
- Both fruits and vegetables are fairly low in calorie but also high in fiber, vitamins and minerals. They can add bulk to your meals and keep you feeling more satisfied with lower calories.^{[7]
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- Focus mainly on non-starchy vegetables (like lettuce, broccoli, brussels sprouts or green beans). Starchy vegetables (like carrots, peas or potatoes) and fruits have a few more calories and carbohydrates which can slow (but not stop) quick weight loss.^{[8]
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3
Limit grains. If you want to get thin quickly, you'll need to make some significant cuts in your diet. Cutting out grains can help you lose weight quickly, but it comes with some serious risks. Instead of cutting them out completely, avoid white or processed grains and stick with whole wheat.
- Studies have shown that low-carb diets help you lose weight the quickest; however, if you go back to eating carbs after your diet is over, it is extremely likely you will gain the weight right back, which leads to dangerous yo-yo dieting. Focus only on your lean protein and non-starchy vegetables most of the time.^{[9]
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- Grains, especially whole grains, can be a part of a healthy diet and are a major source of energy for most people. If you choose to eat them, choose the whole grain options as they have higher fiber and other essential nutrients.^{[10]
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  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  
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4
Increase your water intake. Drinking adequate amounts of fluid is essential for overall health. However, increased water intake can also help support your quick weight loss.
- Drink two glasses before each meal to reduce your appetite. When your stomach is more full of water, you may be less likely to overeat and be satisfied with less food.
- Also, when you're dehydrated you may feel hungry, when you're actually just thirsty.
- Aim for at least 8 glasses of water daily, but some experts recommend up to 13 glasses daily, depending on body size and activity level.^{[11]
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5
Stay away from processed foods. Many processed foods are laden with sweeteners, salt, artificial flavors, fat, and preservatives. They are also typically higher in calories and lower in nutrients.^{[12]
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National Health Service (UK)
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Go to source} Give these up if you want to lose weight quickly.
- In addition, processed foods are often stripped of nutrients such as fiber, antioxidants, and “good” fats.^{[13]
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  National Health Service (UK)
  Public healthcare system of the UK
  
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- Processed foods typically include: frozen meals, crackers, chips, candy, sweetened beverages, desserts, processed meats and canned foods.
- Cook more often at home instead of relying on restaurant foods or other processed foods. You'll have more control over everything that goes into your meals.
- Also pass on the alcohol. Drinking alcohol is another item that should be given up if you want to get thin quickly. It's extra calories you just don't need.
6
Skip fad diets or crash diets. There are many diets on the market that promise quick weight loss in very short time periods. These diets may not be safe or appropriate for you.^{[14]
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- Some examples of more common fad diets include: cleanses, juice diets, diet pills, plant extracts or injections. Many promise quick weight loss without much effort on the part of the dieter.
- Most health professionals recommend not following these types of diet plans. They're generally not considered safe due to their very low nutrient content (which could lead to nutrient deficiencies over time). The weight lost is also generally not kept off for long periods of time.^{[15]
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- If you're interested in one of these programs, always talk to your doctor first.

Part 3

Part 3 of 4:

Changing Your Lifestyle Habits

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1
Keep up on cardio. Cardio is one of the best ways to burn extra calories and support your goal of getting thin quickly.
- At a minimum, you should perform at least 150 minutes of moderate intensity cardiovascular exercises per week.^{[16]
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- Increasing your intensity or performing more than 150 minutes weekly can help you burn even more calories.^{[17]
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  Centers for Disease Control and Prevention
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- Try activities like: running, cycling, swimming, boxing, or playing a sport.
- Note: if you're severely cutting calories, be careful. Too much exercise may shut your body down. Consult your doctor before undertaking any extreme changes to your routine.
2
Add on weight-lifting. To help tone your body add in weight lifting exercises. Together, cardio and resistance training offer an unbeatable combination.
- Include at least 2 days of weight training during the week. You should aim to work each major muscle group for a well rounded workout.^{[18]
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- Participating in regular strength training can help maintain lean muscle mass, especially when you're dieting.
3
Move more throughout the day. Adding in more baseline activity is another good way to burn more calories throughout your day.^{[19]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source} Increase your steps and movement as much as you can.
- Baseline or lifestyle activity are the activities you do on a typical day. For example: walking to and from your car, taking the stairs or running errands all count as lifestyle activities.
- Think about your day and see if you can find any ways to add in more steps or move more often. You could park farther away from your destination, take the stairs instead of the elevator or do knee raises during commercial breaks.

Part 4

Part 4 of 4:

Looking Skinnier Without Weight Loss

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1
Limit gas-producing foods. Some foods, especially vegetables, have the tendency to produce more gas in your digestive system. This can cause you to look and feel bloated.
- Limit foods like beans, lentils, salads, broccoli, cauliflower, cabbage and Brussels sprouts to reduce gas.
- Limit these foods a few days prior to your event or occasion. That way you don't feel bloated and can fit into small pants or dresses easier.
- In addition, you can take some mild over the counter medications that help prevent gas and bloating or get rid of it if you already have it.
2
Buy shapewear. There are a variety of undergarments that have become very popular for men and women. Shapewear or very tight fitting items help you look much thinner instantly without you having to lose any weight.
- Not only does shapewear help you look thinner, it also smooths the curves of your body. It takes care of any "muffin top" issues as well.
- You can purchase items that shape just small parts of your body or larger areas. For example, you can shape your stomach, bust, thighs and buttocks.
3
Wear black. Wearing black or even wearing only one color helps you look thinner instantly. This is one of the oldest "fashion tricks" in the book, but it works.
- Not only black makes you look thinner. All dark hues (like dark navy jeans) produce a slimming, slender look.
- Try to stay away from paler colors like white - especially in your bottom pieces of clothing.

Expert Q&A

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Question

I swim daily and have reduced my calories, but I'm not losing weight. My body appears very loose. How can I tone my body and look skinny?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Keeping a food journal will help you determine how many calories you are actually eating. Also, apps such as MyFitness Pal can help. If you still are not able to lose weight, ask your doctor for a referral to see a registered dietitian.

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Question

How long do you have to do this to get skinny? Also, why can't you eat beans?

Claudia Carberry, RD, MS
Registered Dietitian
Claudia Carberry is a Registered Dietitian based in Little Rock, Arkansas. Claudia specializes in kidney transplants and counseling patients for weight loss. She works at the University of Arkansas for Medical Sciences center, and has been working there since 2015. Before her current role, she worked as a Clinical Nutrition Manager at Jefferson Regional Medical Center. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee, Knoxville, where she completed her 1200 hour dietetic internship. She received a BS in Nutrition Sciences from Southeast Missouri State University.

Claudia Carberry, RD, MS

Registered Dietitian

Expert Answer

Diet and exercise should be a part of your lifestyle for life! Following a low-calorie, high-activity lifestyle can help you lose weight. The time depends on how much weight you have to lose. You can eat beans — the reference to not eating beans is in regards to reducing gas and bloating leading up to an event.

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Do at least 30 – 40 minutes of cardio or aerobic exercise to get your heart rate up.

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Talk to your doctor before you change your diet and exercise plan. They will be able to tell you if weight loss is safe and appropriate for you.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

Weigh yourself only 1-2 times per week max. Checking constantly fuels frustration. Be consistent about the time of day you weigh yourself instead.
Set a reasonable timeframe, like three weeks. Crash diets that are only a few days long burn muscle, lower metabolism, and prompt binging later.
Track measurements instead of relying solely on the scale. Muscle weighs more than fat, so the number may stay stagnant even as you slim down.
Mix cardiovascular and weight training to torch calories and build metabolism-boosting muscle. This maximizes fat-burning potential.
Try temporary swaps like cauliflower rice and zucchini noodles for starchy carbs. You still get volume without the calories.
Get enough sleep and manage stress levels. Poor rest and cortisol spikes from anxiety can stall weight loss efforts.

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Warnings

Rapid weight loss and weight gain, or yo-yo dieting, can cause serious long-term health issues and may prevent long-term successful weight loss.

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