There are many ways to lose weight fast and I’m sure you’ve all been successful in losing weight or getting fitter at some time in your life? However, most methods will make you hungry and unsatisfied and usually resort to your motivation falling within the first 2 weeks and our old ‘unhealthy habits’ starting to creep back in. So, what we all need to do is to stop thinking about just the short term quick fix and think about how we can keep the weight off long term through creating a healthy habit with food and exercise as a way of life.

Motivation VS Habit

Many people rely on motivation to exercise and eat well but this is a big mistake. You see, motivation is impermanent so starts strong but always runs out which leads to failure to maintain fitness and healthy diets for most people. Habit does exactly the opposite and allows you to not just lose the weight but to keep it off. The more you do it the more exercise becomes part of your life. It’s only when you view exercise as a permanent part of your lifestyle that you will ever be able to get a fit, lean and healthy body and keep it long term.  On average, it takes more than 2 months before a new behaviour becomes automatic — 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behaviour, the person, and the circumstances.

So how can we do this long term and keep the weight off and our healthy lifestyles going once the motivation starts to fall?

Well, we need to have a realistic approach that we can stick to long term so that it becomes a habit and part of our lives.  It must not be a ‘stavation’ style fad or crash diet or one of those ‘liquid’ diets that we just can’t maintain longer term. It needs to be everyday, healthy food with the correct macros and portion sizes that you actually enjoy eating that doesn’t take forever to prepare! So, if we commit and motivate ourselves to do just a little exercise each morning, even if just for 7 minutes, after around 66 days it will be automatic and just part of your routine without needing the motivation.

This is why we invented the 7 Minute Mornings habit forming approach to make it easy for you to maintain. You can try it for free here: See more about how we help you to form a habit in the video below:

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3 Essential Top Tips to lose weight fast and keep it off

In addition to forming a healthy habit in your life there are 3 other important factors that help you to lose weight fast and form that long term healthy lifestyle that we should aim to follow. So, here are the main 3 tips to ensure you reduce your appetite gradually to make you lose weight quickly but without the hunger whilst improving your metabolic health at the same time. By using these simple methods and repeating this to form a habit you will be able to start to form new healthy habits and enjoy living healthier.

Cut down on sugars and starches: when you do that, your hunger levels fall and you end up eating less calories. Some of the worst starches are white bread and rice, white pasta, chips, white potatoes, cakes, biscuits and pastries.

Eat protein, fat and vegetables: each one of your meals should contain protein, fat and veg. Creating your meals in this way will automatically bring your carbohydrate intake into the recommended range (20–50 grams per day) and has been shown to boost metabolism by 80 to 100 calories per day. Here’s a great recipe for protein burgers you could try:

Lift weights or do some exercise at least 3 times per week: this means you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Ideally, doing this for short bursts and in the morning can result in your kick starting and boosting your metabolism and fat burning each day. Studies also show that when we exercise in the morning we are more careful with our food choices for the rest of the day and end up losing more weight.

Try our free 7 Minute Max exercise plan to complete 7 minutes of morning exercise each day: Plus, you’ll get access to our simple and healthy nutrition and recipe guide too. It’s just 7 minutes and we help you along the way to build the habit for life.

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11 BONUS tips to help you lose weight EVEN fastER:

Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the rest of the day. Try eggs, protein pancakes or fruit and natural yogurt to keep you fuller for longer. Here’s a tasty recipe for strawberry morning protein pancakes:

Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. Avoid flavoured water too, as it also contains lots of sugar. Evidence has shown that sugar-sweetened drinks are tied to an increased risk for diabetes, heart disease and obesity whereas whole fruits do not. When making smoothies and juices it is far better to create these yourself so that you aware of the contents and you do not add sugar and other unnecessary additions.

Drink water a half hour before meals. Studies have shown that drinking water a half hour before meals increased weight loss by 44% over 3 months. Plus, make sure that you start your day by hydrating yourself too. See a great morning water recipe here:

Opt for weight loss-friendly foods - Certain foods are very useful for losing fat such as eggs, leafy greens, salmon, broccoli, cauliflower, lean beef, chicken breast, beans and legumes. Try to include a range of these filling and fibre rich foods in your diet. There are many useful recipes on our blog here:

Eat your food slowly. It’s been proven that fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones so try to always chew your food fully. It’s easier and more natural to do this when you are not eating when completing other tasks or watching TV. Focus on eating and chewing!

Eat soluble fibre. Studies show that soluble fibres may reduce fat, especially in the belly area and aid digestion. Fibre supplements like glucomannan can also help. Examples are carrots, strawberries, green apples, citrus fruits, guavas, flaxseeds, peas, hazelnut, oats and barley. How about some overnight oats for breakfast with this recipe:

Don’t avoid coffee and tea – Believe it or not, if you're a coffee or tea drinker, then you can drink a few cups a day if you want as the caffeine in them can boost your metabolism by 3–11%.

Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of whole foods include whole grains, legumes, fruits and vegetables.

Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time. It keeps you aware of your weight, your goals and your progress. Whilst it isn’t all about weight … this act just helps to keep us focused.

Get a good night's sleep. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important. Aim for at least 7 hours and up to 9 hours of regular sleep each night.

Carbs or cheat once a week: Although, we’ve recommended a low carb diet above; it can help to have carbs one day a week or even call this a ‘cheat meal’. A diet that causes physical or emotional deprivation cannot be considered healthy and therefore to allow yourself that occasional cheat can help you mentally. If you’re experiencing a once-in-a-lifetime moment, such as eating Italian pizza in Rome, having a glass of fizz at your best friends wedding or eating a slice of cake at your grandmother’s 80th birthday then just go for it! Yes, it will slow your progress down slightly as on that cheat day you will put on a little weight, but you will lose it again over the next two days as you go back to the healthy meal plan and exercise so don’t worry too much - and much of this will be water weight anyway. Plus, it can help you to keep your metabolism higher and your body used to the carbs to have them occasionally. How about this tasty roast dinner recipe for a cheat day here:


So, good luck with losing weight fast and keeping it off! And don’t forget for more help you can try our free 7 Minute Max exercise and nutrition programme at and get more support, motivation, recipes, fitness test, course guide and of course the 7 minute workouts.  You can see some of the people this has helped below:


To Your Health,

Mikala O’Connor – Project Manager at 7 Minute Mornings

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