Schedule your COVID-19 vaccine wherever possible. Please do not call your doctor as they cannot schedule an appointment for you. Learn more.

How To Lose Weight Fast (video)

Restrict calories, eat unprocessed foods, exercise and more

Restrict calories, eat unprocessed foods, exercise and more

Ken Fujioka, MD, an endocrinologist and director of Nutrition and Metabolic Clinic at Scripps Clinic, offers tips to lose weight fast. Weighing yourself regularly is one tip to keep you on track. Dr. Fujioka says it doesn’t matter how fast you lose the weight. Just do it.

Video transcript

How can I lose weight fast?

How can I lose weight fast or quickly? That’s an interesting question because we used to think it was bad. It turns out it doesn’t matter. Just lose the weight.


If you want to lose quickly, the best way is to clearly restrict calories. You’re talking dropping your calories under 1,000 calories per day. That’s one. Two, you got to be able to exercise.


Another way is to time restrict your eating so that you’re going maybe 16 hours a day of fasting and eating in an eight hour window. All these things work well.


The last one that probably gives the fastest results is using protein shakes, protein bars, and doing one small meal a day.

What’s the easiest way to lose weight?

One of the easiest ways to lose weight is to get a scale. People who weigh themselves every day actually will lose more weight compared to somebody who doesn’t weigh themself every day. You have to add in the exercise. This seems to work a little bit better for men, but it will work for women, but add in exercise.


Another very simple way is getting enough sleep. There are a lot of Americans that get maybe five or six hours of sleep. If they could get eight hours of sleep, that will help with their weight loss.

What food is best for weight loss?

When we look at what food is best for weight loss, there really is no super food or the best food, but rather it’s eating more unprocessed foods.


It’s real clear that in the US diet, our diet is highly processed. Eating more fruits work. You don’t need to juice it. You don’t need to get the pill. Just eat the piece of fruit. It’s the same with vegetables. Almost all vegetables really are quite good. Beans, peas, corn, they’re all fine. Jicama, celery, tomatoes are also good. Finally there are lean proteins. Any of the lean proteins are fine to eat.

Watch more Ask the Expert videos now for quick answers to common medical questions.