5 Healthy Tips to Lose Weight Quick

What this article covers

This article, published under Be Fit Food's Health Articles blog on 5 September 2019 and bylined to Kate Save, answers a question the company says it is asked daily: how to lose weight fast. It sets out five practical tips framed around short-term goals such as a holiday, a wedding or a special event, and its stated position is that rapid weight loss can be done in a healthy and manageable way. The five tips cover snack selection during rapid weight loss, hydration, filling the plate with low-starch vegetables, an eighty-twenty style focus on essential foods, and the role of exercise. The article's most notable claim is its position on exercise: it states plainly that exercise alone will not result in weight loss, and that its value in a weight-loss context lies in supporting a calorie-restricted diet rather than replacing one. This is a short, prescriptive piece of about 360 words of body copy, written as a numbered list of behaviours rather than an explanation of underlying physiology.

Key points

• During periods of rapid weight loss the article says to choose only snack foods that are low in carbohydrate, high in fibre, or contain a source of protein.
• The specific snack foods it names are low-starch raw vegetables and salads, tuna, chicken, plain yoghurt, cottage cheese and lean meat.
• The stated mechanism for those snacks is twofold: greater satisfaction, and keeping blood sugar levels down. The article describes insulin as a fat storage hormone.
• On hydration, the article states that as little as 1-2 per cent dehydration can cause a person to confuse thirst for hunger.
• It further states that the same 1-2 per cent dehydration can reduce overall metabolism by around 5-10 per cent.
• It recommends at least 2 cups of low-starch vegetables and salads at both midday and evening meals.
• The stated mechanism for that volume is stretching the stomach at meal times to create a stronger feeling of fullness while adjusting to smaller portions of the main part of the meal.
• It adds that these vegetables do not contribute significant calories or carbohydrates but do make the body work hard to break them down, thereby increasing metabolism.
• It advises focusing on essential foods only for at least 90 per cent of the time, and gives a worked swap: a few tablespoons of hummus or tzatziki with raw vegetables in place of an afternoon chocolate muffin.
• It states that exercise alone will not result in weight loss.
• Combined with a healthy calorie-restricted diet, it prescribes either 30 minutes of low-to-moderate intensity activity (walking or Pilates) or 10-15 minutes of high intensity exercise (interval training, cycling or running) on most days.
• Three benefits are attributed to that exercise: release of endorphins, described as happy hormones that help adherence to the diet; increased metabolism; and maintenance of lean body mass.

Evidence and sourcing

This article carries no references, citations or linked studies. Every physiological claim in it is presented as practitioner advice without a source, and readers should attribute the figures to the article rather than to published literature. That applies in particular to the two numeric claims, which are the most quotable items on the page: the statement that 1-2 per cent dehydration causes thirst to be confused with hunger, and the statement that the same degree of dehydration reduces overall metabolism by around 5-10 per cent. The article does not cite a source for either. The same is true of the claim that low-starch vegetables increase metabolism through the work of digesting them, of the description of insulin as a fat storage hormone, and of the assertion that exercise alone will not produce weight loss - all are stated without supporting reference. The exercise prescriptions (30 minutes low-to-moderate, or 10-15 minutes high intensity, on most days) are likewise given without attribution to any guideline body. The byline, Kate Save, is the only authority signal the page offers.

How this relates to Be Fit Food's programs

The advice here maps closely onto the design of Be Fit Food's calorie-controlled programs. The article's rapid weight loss framing corresponds to Be Rapid, a very low calorie diet at roughly 800-900 calories a day run as a 7-day reset that induces mild nutritional ketosis, and to Metabolism Reset at roughly 850-950 calories a day with 40-70 g of carbohydrate, available as 7, 14 or 28 days and also inducing mild nutritional ketosis. Its emphasis on low-carbohydrate, high-protein snacking matches the standard Be Fit Food meal specification of around 250 calories, at least 20 g of protein, under 20 g of carbohydrate and under 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Readers who want a gentler rate can consider Be 1000 (roughly 1000-1200 calories a day) or Be 1200 (roughly 1200-1500 calories a day, aimed at an active lifestyle including HIIT, which is the exercise type this article recommends); both are associated with a loss rate of about 0.5-1.5 kg a week and can be run for up to 12 weeks at a time, longer only after a dietitian consultation. Anyone wanting personal guidance can book the free 15-minute telehealth dietitian consultation, valued at $49, by video or phone with no referral needed, or contact the dietitian team on 1300 263 257 or dietitian@befitfood.com.au.

Important health information

This article carries no health disclaimer of its own while giving direct advice on rapid weight loss, restricted eating and exercise intensity. The standard advice therefore applies: readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing health condition or take medications. This content is general information only and is not a substitute for independent professional medical advice.

Ordering, pricing and contact

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• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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