If you are very overweight or obese, your body is crying out for help. It’s systems are overtaxed by the extra weight, and every part of your body is suffering, from the circulatory system to your brain and everything in between. Thus, losing that weight, even if you lost only a decent sized chunk of it, would do wonders for your health. You’d reduce your health risks and feel much better about yourself, inside and out. However, losing this much weight is a great challenge, one that you can meet as long as you have the three Ps – a plan, practices, and persistance. To help get you started on your quest, here are sixteen ways to reshape your body and, as a result, reshape your life:
- First, you need to be clear on how many pounds you have to lose. You should then write down your goal in a book; let’s say, for the sake of this article, that you’re looking to drop 100 pounds. Then, write down on paper, “I need to lose 100 pounds.” Do this every day when you wake up in the morning; this will get you focused on your goal throughout the day.
- Next, you need to set your time frame. How long do you have to lose the weight? For instance, if you have a wedding in a year to attend, you can set a reasonable goal to that point. In general, longer is better; if you want to know how to lose 100 pounds in 6 months, you’ll have to go to more extremes than if you have a year. Losing 100 pounds in a week, futher, is impossible. In general, it’s better to set longer term goals, goals that you can maintain over your lifetime.
- Next, figure out the first P – the plan. You’ll need to be as specific as possible with your diet and exercise regime. If you settle on vague goals, you will almost definitely not succeed.
- For your diet, for example, figure out how many calories you’re going to shoot for in a day. Figure out how many meals you’re going to eat (the more, the better, say around 5 to 6) and then schedule in when you will eat them. For instance, you can eat a sound breakfast when you wake up, a midmorning snack, lunch, an afternoon snack, dinner, and then an evening snack. This would be the perfect balance to get you through your day.
- Next, figure out the foods you’ll be eating. Though you are eating 6 meals, they’re more like 6 snacks. You’re going to have to get used to smaller portions, ones that leave you satisfied, not “full.” You should never get too hungry or too full; both are signs that something has gone wrong.
- The next step in how to lose 100 pounds is to plan out your exercise regime. Make sure you schedule out the EXACT times and days that you work out, and the particular workouts that you do. These workouts don’t have to be long and intense at first – break yourself in, especially if you’ve been sedentary for a while. As you get going, you can then increase the intensity and the duration. In general, however, more intense, shorter workouts are more effective than long, rambling ones any day.
- Cardio should be the base of your workouts – treadmills, bikes, skating, sports, etc. You should also include plenty of weight training to keep your muscles strong, and add flexibility to help prevent injury. You may also like Yoga, Pilates, or any other class. Whatever you enjoy and whatever keeps you motivated is what you should do.
- After planning, your next P is “practices.” What this means, simply, is building habits, routines, and ‘rituals’ into your daily life to keep you going. We all have limited willpower, so you’ll need to make things automatic, like habits, if you ever want to make them stick. Make sure to do the same things day in, day out, in order to get this habit entrenched in your brain.
- The third P is persistence. You’ll have bad days, days where you want to quit, and days where the cravings and laziness are overwhelming. Even if you slip one day or even one week, don’t give up! Keep moving forward, one day at at time.
- Keep records of your progress so that you can see how well you’re doing through the program. The more you monitor your progress, the more you’ll be motivated to keep going. Plus, you’ll also know if your weight loss program is working. Don’t get too obssessed with stats, of course.
- Don’t make your life about deprivation – have your favorite treats every once in a while, making sure to keep the serving sizes modest, of course.
- A cheat day every once in a while isn’t bad either – it can restart your metabolism which may be slowing down if you aren’t eating enough.
- To that end, don’t starve yourself! This will only set you back and make you miserable. Make sure you eat plenty of food, but enough so that you’re satisifed but below your caloric requirements for the day.
- Don’t neglect eating healthy. Make sure to eat a balanced diet with the nutrients your body needs to flourish.
- Get plenty of rest – you’ll lose weight while you’re sleeping, and you’ll rest up from your exercise program.
- Don’t lose weight too fast. During the first two weeks you will lose a ton of water weight, so don’t be alarmed to see huge weight losses. However, in later weeks you don’t want to lose weight too fast. What ‘too fast’ means will depend on each person and on your starting weight. For this reason, it’s good to have a doctor monitor your progress, especially when you have to lose a huge amount of weight like this.
Any more ways? Leave them in the comments!
“I want to lose 30 pounds!,” you say. Find. So you probably want to know how to lose 30 pounds in 20 months, or 30 pounds in 3 months, right? Have you crunched the numbers? Since it’s all about calories in, calories out, you can figure out how many calories you need to lose during this period, and thus how much food you can eat and how much exercise you should do. As long as you follow the program, you’ll find success, or at least get close to your goal. If you want to know how to lose 30 pounds, here are fifteen ways to do it fast. Use as many of these ways as possible to jump start your progress.
- Let’s assume, first, that you want to do this in 2 months, or 60 days. If you want to lose it in longer or shorter, adjust the time, but it will be pretty difficult to lose that much weight in anything shorter than 2 months. In fact, three months is perhaps the most likely, but we’ll use two months for sake of argument.
- If you want to lose 30 pounds in 60 days, that means losing one pound every other day. If there are 3500 calories in one pound, that means you’ll have to burn 1750 calories a day to meet this goal. Wow! You have a lot of ahead of you.
- If you need to lose 1750 calories, count on burning 1250 calories from your diet and 500 calories from exercise. Let’s look at the diet first. Let’s assume that your body needs 2750 calories a day. This will assume that you are active. If you are not active, and use less than this per day, you will probably not be able to lose weight this quickly. Thus, add a month or two onto your timeline to make the numbers work out better. According to this schedule, you will want to consume about 1500 calories a day.
- Note: Don’t starve yourself! You will only undermine your progress, because your body will go into starvation mode and slow down your metabolism, undercutting all of your efforts.
- To eat 1500 calories throughout the day without starving, spread your meals out throughout the day. Don’t let yourself get overly hungry, as you will probably succumb to the pressures and end up eating above your quota. Instead, eat 5-6 small meals throughout the day. You could do something like this: 300 calorie breakfast, 150 calorie snack, 400 calorie lunch, 150 calorie snack, 400 calorie dinner, 100 calorie snack. This is 6 balanced meals throughout the day – if you pick the right food choices, you’ll be able to hit these quotas without feeling hungry or famished.
- What are the right food choices? Eat plenty of protein at each meal – this is low calorie and will help control your hunger. Focus on fruits and vegetables, as these will keep you full without going over budget. Don’t avoid fats, but since they are high calorie, only eat them sparingly. Stick to natural, fresh food, and avoid anything processed, as that kind of food will probably go over your calorie budget.
- Drink plenty of water. This will help flush out the toxins and control your appetite.
- Next, mix in exercise. If you need to lose 30 pounds in a short period of time, you won’t do so by not eating right and exercising. According to this schedule, you’ll have to exercise to burn nearly 500 calories a day. This will require you to do two things: a solid cardio session to burn 300-350 calories; a strength training workout to raise your metabolism and burn an extra 100 calories; and heightened activity throughout the day to burn the rest.
- For the first, focus on interval and high intensity training. Long, rambling workouts will take forever and not help you meet your caloric goals. Focus on intervals and sprints to get the fat burning.
- Mix in strength training as well, also adding in intervals and supersets to up the calorie burn. Make sure to hit every muscle group in your body to get the maximum benefit from the workout.
- Since you can’t do strength training everyday – you’ll overtain and lose the benefits or even get injured – substitute Yoga, Pilates, and stretching in for strength training on your ‘rest’ days.
- This will not be easy – if you are not 100% committed to this, you will not succeed, as you’ll have to direct all of your waking hours to meeting this goal.
- Keep a plan of everything you are doing to ensure that you are hitting all your exercise and caloric goals. A journal or a spreadsheet would work well.
- Change the above plan as necessary to lose weight within the time period you are looking at.
- Don’t just sit around and expect things to change, even if you make minor changes to your lifestyle. If you just say to yourself, “I need to lose 30 pounds,” and do nothing to get you to that new state, how do you expect success? Thus, follow the above methods. They will be hard to implement, but always keep your mind on the prize and on your timeframe. Perseverance is the name of the game, here.
How can I get skinny fast? If you’ve been asking this question for a long time, you’ve probably been frustrated by hundreds of dead ends and false starts. Getting skinny fast may seem like a pipe dream, and to some extent it is. There is no magic bullet or “quick fix” that obviates the need for work and effort and planning. Armed with the right knowledge, however, you can put yourself on the right path to get skinny fast according to a sane timeline. To support you in your quest, here are nineteen ways to get skinny fast.
- As noted above, you need to temper your expectations. You won’t go from a size ten to a size two in a week, and you won’t lose 40 pounds in a month unless you are doing something extremely unhealthy and unsustainable. The amount of weight you’ll lose per week will depend on a lot of factors, such as your activity level and current weight, but you can expect to lose around 1-3 pounds per week at first. This amount will lower as you continue your program and lose more weight. This explains why the last few pounds are often the most difficult few to lose.
- Of course, losing ‘weight’ in itself is not the sole key. In fact, when you lose weight you lose more than just fat depending on how you approach your program: you can (and will) lose any combination of fat, water, glycogen, and muscle depending on the composition of your diet and the amount of exercise you are doing during your program.
- There’s a lot of misinformation out there when it comes to dieting and weight loss. That’s why it’s important to have the most accurate and up-to-date info available. While this article will give you the basics, you might want to have a weight loss system to give you more detailed guidance.
- To this end, the first important step to meeting your goals is to construct a get skinny fast diet. You will want to make sure you are eating a calorie deficit, that is fewer calories than your body uses in a day. Otherwise, you are largely free to eat according to whatever plan you like – low carb, low fat, vegetarian, raw diet, etc. Make sure whichever diet you pick will give you a well-balanced amount of the nutrients, vitamins, and minerals your body needs to thrive. Diet and nutrition programs can help, especially when you can get them for free or reduced cost.
- Shoot for about a 500 calorie deficit per day. This is sustainable and will lead to quick weight loss. You will attain this deficit by a combination of diet and exercise.
- Don’t starve yourself! Your body will slow your metabolism and burn muscle as a result, leading to no fat loss and a flabbier looking body. Plus, you won’t able to continue this, and as a result you might give up on your program.
- Those who ask how to get skinny fast often already know about the diet portion of the routine, but also forget about the exercise portion of the program. Incorporating a solid exercise routine into your weight loss program will be crucial to maximizing the amount of fat you lose and limiting the loss of muscle and other lean tissue. It will also keep your body healthy, protect your heart, bolster your immune system, and help regulate your mood and sleep. Sometimes it pays to really hit your body hard in order to see real results – no sitting back and doing nothing.
- If you’re like most people, you probably want to work on your abs and core. Having that six pack or washboard abs is a dream of many, but without the right info, you’ll have a hard time meeting your goal. So learn what works and – more importantly – what doesn’t.
- Do some cardio, approximately three to five times per week. Shoot for around 30 to 60 minutes in each session. Generally, shorter and more intense is better than longer and less intense. Do what your body can handle, of course – marathon sessions when you are just starting out could do more harm than good.
- Add in a cheat day once in awhile. This will help keep you psychologically sane while also revving up your metabolism with a temporary food burst. If you find that your weight loss is stagnating or hitting a plateau, you might want to enjoy a cheat meal of whatever you like, within limits of course. Eating five pizzas is more than a cheat meal, for example – it’s going overboard.
- Keep track of your progress – this will keep you motivated as each week goes by when you see what you’ve lost and thus where you’re eventually going.
- Pair your exercise with fun activities that you like to do. Doing a great exercise and not realizing that it’s exercise is the best combination. This could be sports, walking, playing with children – whatever gets your heart and mind racing will work!
- Embark on a get skinny fast plan with friends and family. You’ll keep each other motivated and provide support during the inevitable low periods.
- Always consult with your doctor before beginning any diet and exercise program to ensure that you are healthy enough to complete it.
- Diet pills, generally, don’t work except in rare cases. This is especially true if the pills aren’t regulated or supported by the Food and Drug Administration (FDA). Avoid them!
- The same goes with sketchy supplements. Most of them don’t work, and some may even do harm.
- Stick with tried and true weight loss knowledge – diet, exercise, and persistence. Everything else is a distraction, or worse.
- Get a personal trainer if you need help creating an exercise plan. Get a nutritionist if you’d like to analyze your eating habits. Professional support will always take you to the next level.
- Finally, never give up! Even if you hit rough patches, you need to work through them and keep going. In addition, when you’ve hit your weight loss goals, don’t automatically go back to your old habits, as you’ll gain all the weight back! You need to make your new habits part of a new lifestyle, a new way of living, in order for your achievements to stick.
We all want to change as fast as possible, and this is perhaps most true of weight loss. When we are overweight, we all want to get thin quickly. However, losing weight and looking great takes work and time. Don’t be discouraged by this, though: you can accelerate the process as much as possible by following a set of methods, techniques, and ideas. If you do the right things, you’ll see success more quickly than those who don’t. So here’s how to get thin quick, summarized in six ways:
- Eat fewer calories than you burn. The foundation of your plan should be a get thin quick diet. There’s much in the media about different weight loss plans, from low-fat to low-carb and everything in between. While opinions may vary, in the end there’s been some pretty convincing evidence to show that calories are all that matter in a great majority of cases. As long as you run a calorie deficit each day, you will lose weight, regardless of the composition of the diet.
- Don’t starve yourself. You may be tempted to eat much less than you are accustomed to so that you can get thin quick. This is a bad idea. First, it’s very unhealthy, as your body needs more than calories (read: vitamins and minerals) to survive and flourish. Second, you won’t be able to keep it up, as going hungry is unpleasant and will interfere with your daily activities. Finally, doing this will put your body in starvation mode. It will burn fewer calories at its base, lowering the amount of weight you lose. And when you inevitably start eating normally again, you’ll gain back all the wait you lost, plus some.
- Make sure you are eating quality foods. You need certain amounts of nutrients in your diet every day, including vitamins, minerals, and antioxidants, along with other important compounds. Stick to the fundamentals – eat whole grains and avoid simple sugars. Reach for lean protein instead of fatty protein and red meat. Don’t avoid fats totally, as there are certain healthy fats that your body needs, like omega 3 fatty acids. Drink plenty of water, and eat lots of servings of fruits and vegetables. Multivitamins are unnecessary, as you should be getting all your nutrients from whole food.
- With diet out of the way, let’s discuss exercise. To get thin quickly, you’ll absolutely need to add rigorous exercise. First, do your cardio workouts, around 3-5 a week, or more if you’d like to make more progress. Make sure to get your heart rate up during these workouts. Do anything that meets these criteria that you enjoy, whether it’s walking, jogging, running, swimming, skating, biking, hiking, cleaning, playing a sport – whatever gets you active and moving for 30 to 60 minutes at a time.
- Also add weight training to your routine. Not only will the strength training workouts burn calories, you’ll also build lean muscle. This will help you in two ways. First, you’ll look better – as you lose weight, your muscles will show more, giving your body the lean and defined look you desire. Second, muscle burns more calories simply by existing than fat. Thus, you’ll burn more calories just by doing your normal activities, indeed just by breathing, increasing the amount of fat you melt away.
- Stay consistent and be patient. Though you will lose weight rather fast, it will not be instantaneous. Don’t obsess over your day to day weight changes; instead, take a long term approach. By all means, record your progress, as this will keep you motivated, but don’t make it the center of your activity. Work out for the right reasons and through the right methods.
Losing weight doesn’t have to be an impossible chore. If you have the information you need to meet your goals, you’ll be able to work smarter, not just harder. Here are hints to lose weight that will help you down your fitness and weight loss path:
- Cut out sugary drinks, especially soda, but also juice, sports drinks, iced tea, and certain hot beverages. These can add 200+ calories to your waistline without you even registering it as food. You simply imbibe liquid calories in sugar form, all of which helps add on the pounds. Switch to water and diet beverages.
- Control your portion sizes. Portion sizes have ballooned recently, and many people no longer know what a ‘proper’ size should be. Follow the serving sizes on packages to know just how many calories you are eating. Weigh out foods if necessary. Eat off smaller plates and bowls in order to prevent overeating. Be mindful of every morsel in your mouth. Once you control portions, though, you can…
- Still eat your favorite foods. Of course, moderation is the key. You want to maintain proper portion sizes. Doing so will allow you to treat yourself without damaging your goals. In addition…
- Just because it’s diet or low fat or low sugar doesn’t mean it’s low calorie. People often chow down on these foods in huge portions just because they think they are somehow more ‘healthy.’ In fact, many of them still carry tons of extra calories that you don’t need.
- Even low intensity exercise can have health and weight benefits. Still, higher intensity exercise will burn more calories, and thus burn more fat. Shoot for three to five sessions per week of around thirty to sixty minutes. If you are crunched for time, no problem – even short sessions are better than nothing. You can do any activity you want, whether it’s biking or running or hockey or cleaning your house. Just get moving!
- Look for hidden calories and wipe them out. Sauces and condiments and dressings can add hidden calories, as can certain cooking methods that add oil or butter. Remove cheese from sandwiches and cut out toppings in other places. The small cuts you make here and there will add up to large savings once it’s all accounted for.
- Don’t starve yourself. Your body’s metabolism will come to a screeching halt, lowering the number of calories you burn. Your body will also start burning lean muscle in addition to fat, leaving your a shapeless blob. And once you start eating again, your body will sop up those calories quickly, making you regain more weight.
- Add weight training to your workout routine. This will build lean muscle, burn calories, and increase your basal metabolic rate, leading to further weight loss. Plus, you’ll get stronger, look better, and feel better.
- There is no magic bullet. Don’t believe any claims to the contrary. Real change takes real work.
- Eat slowly. This will let your brain catch up to your stomach, telling you that you’re full and ceasing your calorie intake.
- Keep a journal. If you are counting calories, keep track of them there. Otherwise, keep track of what foods you eat and when.
- If you are emotional eater, consider getting counseling to deal with those issues. If you have a food eating trigger, identify and eliminate it by finding another activity to do when you are presented with the trigger.
- Fad diets generally never work, and if they do, the success is temporary. Stick with the tried and true methods – diet and exercise – and make them lifestyle changes, not just temporary blips on the radar.
Losing weight has the reputation of being hard work. True, losing weight and keeping it off is not easy to do, but this doesn’t mean it has to be painful or total drudgery. In fact, there are some fun ways to lose weight that will keep your motivation high while also helping you to effectively reach your goals. Some of these methods involve weight loss, while others involve a proper diet – both are necessary to lose weight and make wholesale lifestyle changes. Here are some ideas:
- Instead of burning away hours and calories on a treadmill or elliptical, why don’t you join a sport or do some other fun physical activity? Having a goal in mind, especially a literal goal like in hockey, basketball, or soccer, can make you forget you’re exercising. You’ll bond with your friends, lose weight, develop skills, and have fun all at the same time. What’s not to like?
- Make losing weight a contest with family and friends who also want to meet the goal. Name it “Weight Loss Olympics” or whatever you want. Keep track of everyone’s starting and finishing weights, and the person who loses the most weight (or, the most weight as a percentage of their original weight), wins some prize. The prize can be whatever you want it to be. Food probably isn’t a good idea, but if everyone puts $20 in a pot, and the winner takes all (or some other prize structure), this will keep everyone motivated to their goal. Best of all, regardless of who “wins,” everyone wins.
- Play with children. Kids have near infinite energy, and they can give even the most in-shape adult a run for their money. Play tag, hide and seek, manhunt, or whatever game that will give you some great exercise while having fun with your kids (or others’ children).
- Walk around a mall for a few hours. You’ll get good exercise, get to hang out with people, and maybe even buy a thing or two. Just make sure you don’t buy any of that unhealthy mall food.
- One of the most fun ways to lose weight is to incorporate exercise into your daily activities. For instance, if you have to do chores around the house, resolve to complete them at the fastest pace you can. You’ll save time, make chores less boring, and make weight loss fun, all at the same time.
- Keep track of your food/exercise changes and your weight loss progress. Keep a log, perhaps with charts and graphs, to keep track of your successes. There are many apps and programs out there that can keep track of goals, and even award you “experience points” and “loot” when you complete your daily tasks, whether they are weight loss related or not. For example, check out Level Me Up! and EpicWin for the iPod, iPhone, or iPad.
- Eat more of less. Instead of eating two or three big meals, eat five to six small meals scattered throughout the day. You will feel like you’re constantly eating and will never feel hungry, keeping you well motivated to reach your goals.
- In general, make your weight loss attempt into a game or competition. Whatever you can do to distract yourself from what you’re doing to keep you going will have positive benefits for your health outcomes.
When trying to make an important change in our lives, we should never solely seek for the ‘magic bullet’ to bypass all the work that will surely be required to meet our goals. Losing weight is no different. Magic bullets don’t exist, and some of the claimed miracle diets and weight-loss programs can actually do more harm to your health than good. This doesn’t mean, however, that we shouldn’t look for the best weight loss techniques and ideas to speed up and maximize our progress – in other words, quick ways to lose weight that aren’t harmful and actually work, as long as they are completed within a sensible diet and exercise program. Some of the following ways to lose weight quick may seem paradoxical, but therein lies their power!
- Lower your portion sizes. It’s important to relearn your body’s “full” signals. Eating until your stuffed is only good on Thanksgiving and other special occasions – it should NOT be a daily practice. Instead, eat until you are “satisfied.” While there will be some variation among people with this, the one agreement between them is that ‘satisfied’ occurs well before ‘full.’ Lower your portion sizes and target “satisfied” – and you can even throw in your favorite foods into your diet when you learn how to do this, because your overall calorie consumption will be lower.
- Eat 5 or more times a day. This may seem to be a paradoxical quick way to lose weight, but in fact it’s not. First, by five meals, we don’t mean five HUGE, dinner-sized meals. By ‘meal’ we really mean ‘snack.’ Eating five to six meals of approximately 200-300 calories each will keep your metabolism roaring throughout the day. If you go long periods without eating, your body goes into starvation mode, and lowers your metabolism, decreasing the calories burned and increasing the calories stored. Eat regularly and smartly and you can transform your body into a furnace.
- Drink lots of water. Not only will drinking water make you feel more “full,” but your body will operate better and more efficiently if it is hydrated. Drinking a lot of water is probably one of the best quick and easy ways to lose weight because your body will flush out the toxins and waste products if you drink a lot of water. As your bloating goes down, you might actually LOSE water weight (and look slimmer, less puffy, etc.) as you drink enough of it during the day.
- Treat yourself once a week. Since this will be a long term life change, you will need to make it sustainable. Totally abstaining from your favorite foods – in fact, from simply enjoying what life has to offer – is usually not sustainable without superhuman stores of willpower. Instead, treat your body (and, more importantly, your mind) to your favorite meal once per week. Don’t go overboard and pig out, but a sensibly sized treat can go a long way to curbing your hunger and your desires. Plus, it keeps your metabolism off balance, as the sudden influx of calories will fire it up for the week to come.
- Exercise, even walk, for 30-45 minutes a day. Not only do you lose calories while performing the activity, but you even burn EXTRA calories throughout the day after your workout as your body recovers from the exercise. Thus, you turn your body into an efficient, fat-melting machine before, during, and after exercise. Coupled with your improved diet habits, you’ll lop off calories every day, one of the most important quick ways to lose weight fast.
We all want the magic bullet, the quick fix, the instant gratification. This is especially true for those who want to lose weight fast. You may be sick of the way you look and feel, and just desperately want to lose those extra pounds. After trying many diets and other programs and failing, you may want to just cut right to the chase. So, what’s the quickest way to lose weight?
Note: This advice is for entertainment purposes only. Consult with a doctor before embarking on any diet, exercise, or weight loss program.
- The cheap answer, aside from chopping off a limb or two, is to lose water weight. In fact, losing excess water may actually reduce bloating in your system, making you feel and look instantly better! Ironically, the best way to do this is to drink water, as your body will release the stored water it contains as soon as it is rehydrated. You can also engage in vigorous exercise and sweat away the pounds, though you will quickly be dehydrated and could end up in a medically precarious position. Drinking water is a great habit to build anyway, and a simple lifestyle change that can go a long way to improving overall quality of life. However…
- Warning: Any “lose weight quickly” diet is usually going to lead you nowhere. Usually, the quickest ways to lose weight are the most unsafe. Starvation diets, dehydration, and the like can all lead to serious medical consequences down the road. Not only is it dangerous, but it won’t last. Certainly, the quickest way to lose weight in a week may yield a loss of 5 to 10 pounds, but it is not sustainable, nor is any ‘real’ weight being lost. As soon as you revert to your normal behaviors, the weight will pile on quickly. The true secret to weight loss is consistent effort – nothing short of a whole lifestyle transformation.
- When discussing ‘weight,’ differentiate between different types. If you lost 30 pounds of muscle, you’d weight “less,” but you’d certainly wouldn’t be healthier. Nor would you look better, as you’d simply be reduced to a flabby, weak mess. Muscle, fat, and water are the primary three weight-bearing substances in the body, and the proportions of these components lost will depend on the type of program (speed, duration, intensity, exercise frequency, etc.) that you engage in.
In short, there is no quick fix to anything. Any claims of ‘easy,’ ‘fast,’ or ‘effortless’ ANYTHING are usually false and potentially harmful. Slow and steady wins the race, both in life in general and in the weight loss game.