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Quick Weight Loss – 5 Scientifically Proven Methods

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If you’ve followed my content, you’ll know I provide the latest and greatest scientific methods and tactics to drop body fat and cause quick weight loss (in the most efficient, sustainable and safest way possible)!

While the basics of diet and exercise are key, people often still plateau and struggle to maintain weight loss, or may even resort to starving themselves for too long periods of time, causing them to rebound and wreck their hormones.

Either way, quick weight loss is hard, but long-term weight loss is even harder and requires more science.

This is because quick weight loss (which is also maintainable) is a very complicated topic. Luckily for you, I’ve searched through all of the relevant research over the last 10 years and then tested it on over 100,000 members and clients!

Here are 5 scientifically proven quick weight loss methods that you can apply to your lifestyle right now – let’s get to work!

1.) Total Calorie Intake For Quick Weight Loss

While there are different styles of eating such as Mediterranean, paleo, ketogenic and the traditional western diet, there is one aspect of all successful diets that remains constant.

A negative energy/calorie balance.

While my telling you to lower your calories isn’t mind blowing, I’m just repeating it to emphasize its importance.

For quick weight loss you MUST consume fewer calories then you expend to put yourself in a negative energy balance. This can be done through a variety of adjustments; however, two of the most popular forms for doing this are entering into a caloric deficit and increasing your activity levels. Obviously, a combo of both (along with other advanced methods) will maximize fat loss.

While dropping calories is simple, most people make errors in tracking their calories and think they are in a calorie deficit when they are actually in maintenance or even still over eating.

Quite simply, if you are not losing fat, you aren’t in a calorie balance. If weight loss is slow, you need a bigger calorie gap… there’s no getting away from this.

Aim for a 500 calorie reduction per day for quick weight loss. Combined with Metabolic Resistance Training

Okay now we’ve covered the basics of quick weight loss, let’s dive into some more proven weight loss tips! (P.S. Learn more about calories and tracking HERE.)

2.) Get Drenched For Quick Weight Loss (Drink Water)

Believe it or not, increasing your water intake can aid in quick weight loss!

Again, while it’s not some crazy new training technique, it is vital and very easy to optimize. Think about it, what’s easier? An extra 3 workouts per week, or carrying around a water bottle with you?

What’s more sustainable? 10 exercise session per week or drinking more water? Remember, simple, healthy habits are going to help you in the long term and make your diet easier.

There are two mechanisms responsible for the quicker weight loss. First off, scientists have shown that consuming water before a meal increases satiety, making you less likely to over consume on calories (1). In some research, drinking more water decreased calories by 50-100.

Over time this will put you in a negative caloric balance which, as mentioned earlier, is key for quick weight loss. Now, you may think this is a small, insignificant difference, but let’s do some quick maths here …

So, 50 calories per meal, over 4 meals per day. That’s 200 calories per day. If a pound of fat is approximately 3500 calories, it would equal 2LB of fat loss per month. Per year, that’s 24LB of fat. Not bad for drinking some more water each day, right?

Secondly, water has been shown to acutely increase calorie expenditure as water passes through the digestive system. This is because it requires extra energy for absorption and excretion, which results in increased calorie expenditure.

One study found a 24% increase in energy expenditure for one hour after consumption (2). Remember, these small differences add up over weeks and months!

Aim for 3 liters or 8 large bottles per day as a minimum. When dieting, you may find extra water helps – lots of clients will drink 4-5L (10-12, 16oz bottles) per day when dieting, especially if they also exercise daily.

quick weight loss home workouts

3.) Drink Coffee for Quick Weight Loss (& More Energy)!

Not only does coffee wake you up in the morning and increases mood and brain function, but  it also aids in quick weight loss!

Yes, you read that right, your favorite morning drink can create quick weight loss and even aid in your health  (3).

The caffeine content in coffee is relatively high and can range from 75mg-250mg per cup, depending on the size and strength of the coffee.

Caffeine has been shown to increase thermogenesis, which essentially just means an increased metabolism and calorie expenditure at rest.

One study provided subjects with 100mg of caffeine and assessed energy expenditure for the next 12 hours. At the end of the study those who took the caffeine increased energy expenditure by 8-11%! The net calories burned were 150kcal (remember the math’s lesson from earlier, every little helps!) (4).

Referencing back to the earlier emphasis on negative calorie balance, having a moderate amount of caffeine through a cup of coffee is a great way to increase calorie expenditure and maximize quick weight loss!

4.) High Intensity Interval Training (HIIT) Results in VERY Quick Weight Loss! 

Traditional low intensity steady state cardio can be an ok add-on, but, HIIT is a far superior choice for quick weight loss!

One of the best protocols that provides quick weight loss in the 90 Day Bikini Program is without a doubt, my advanced High Intensity Interval Training or HIIT Workouts. HIIT differs from steady state in several ways. First of all, HIIT is classified as brief high intensity bouts followed by rest periods and, best of all, it lasts for 15 minutes or less!

HIIT allows you to train at higher intensities close to your Vo2 max several times in a given session.

(Related: Get my proven fat loss HIIT protocols on THIS page)

HIIT has been shown to spike fat burning hormones such as AMPK and Epinephrine. Another mechanism in which HIIT aids in fat loss is by increasing excess post-exercise oxygen consumption or EPOC, this means you burn calories for up-to 48 hours after the workout!

One study demonstrated fat loss to be 9 fold greater following HIIT compared to steady state cardio! Remember, it only takes about 25% of the time as well, so it’s definitely a win win (5).

Also, it has been reported that HIIT may specifically target belly fat as there are more receptors for fat burning hormones in the abdominal region, so yes, HIIT can help you shift that stubborn belly fat as quickly as possible (6, 7).

quick weight loss hiit workouts

5.) High Fiber Diets For Quick Weight Loss & Improved Health!

One final tip, and perhaps also the most underutilized tip, to provide quick weight loss is increasing your fiber and resistant starch intake!

Fiber aids in weight loss through several mechanisms. Similar to water, fiber increases satiety ultimately resulting in the consumption of fewer calories and greater fat burn (8).

Fiber also increases the thermic effect of food as it takes more energy to digest, which, again, results in increased energy expenditure compared to eating other foods (9).

Various studies have reported increased fat loss following high fiber compared to low fiber diets, likely due to the two aforementioned mechanisms – reduced calorie intake and increased energy expenditure (10).

Leading obesity researchers continually state a higher fiber diet is key; remember, it’s also beneficial for your heart health, gut health and even fighting diabetes and cancer.

Here are some examples of foods high in fiber:

  • All Beans / Legumes
  • Most green vegetables
  • Raspberries
  • Blueberries
  • Black Berries
  • Broccoli
  • Nuts
  • Sweet Potatoes
  • Whole grain breads

Aim for about 35-50 grams of fiber per day, from wholefood sources. Track it for a few days and see where you are at – this will be a tougher challenge than you expect!

Quick Weight Loss Provided By Science!

There you have it, 5 scientifically proven quick weight loss methods! Best of all, they are all simple, maintainable and don’t require hours of fasted cardio per day or crash diets.

Here’s a summary to remember…

  • Firstly, for any weight loss routine to be effective you must be in an energy deficit, burning more calories than you consume.
  • Increasing your water intake specifically before meals will increase fullness making you less likely to over consume on food while also increasing energy expenditure.
  • Caffeine from coffee or other sources has been shown to be a potent fat burner increasing thermogenesis and calorie expenditure. It also acts as an appetite suppressant, helping you eat fewer calories.
  • HIIT or High Intensity Interval Training has taken the fitness world by storm due to its time efficiency and ability to provide super quick weight loss. Just 5x 30 second sprints can provide the same benefits as an hour’s workout. Some studies showed a 900% increase in fat loss and it even helps you burn more belly fat!
  • Lastly, high fiber diets provide similar benefits to water, helping you consume less calories and burning more calories as the nutrients are harder to absorb. Focus on high fiber foods and try to reach 35 grams or more per day!

If you apply all 5 of these scientifically backed quick weight loss tips you will see noticeable improvements. Combined with all the foundations we teach in the 90 Day Bikini transformation plan, you will see quick and long-term results with these techniques!

If you want all this in a proven plan, you can access the 90 Day Bikini program here: https://www.rudymawer.com/90-day-bikini/


1.) Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle‐aged and older adults. Obesity18(2), 300-307.

2.) Boschmann, M., Steiniger, J., Franke, G., Birkenfeld, A. L., Luft, F. C., & Jordan, J. (2007). Water drinking induces thermogenesis through osmosensitive mechanisms. The Journal of Clinical Endocrinology & Metabolism92(8), 3334-3337.

3.)  Koot, P., & Deurenberg, P. (1995). Comparison of changes in energy expenditure and body temperatures after caffeine consumption. Annals of nutrition and metabolism39(3), 135-142.

4.) Dulloo, A. G., Geissler, C. A., Horton, T., Collins, A., & Miller, D. S. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. The American journal of clinical nutrition49(1), 44-50.

5.) Tremblay, A., Simoneau, J. A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), 814-818.

6.) Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of obesity2011.

7.) Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity32(4), 684-691.

8.) Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition21(3), 411-418.

9.) Birketvedt GS, Aaseth J, Florholmen JR, Ryttig K. Long-term effect of fibre supplement and reduced energy intake on body weight and blood lipids in overweight subjects. Acta Med 2000;43:129–32.

10.) Drewnowski, A. (1998). Energy density, palatability, and satiety: implications for weight control. Nutrition reviews56(12), 347-353.

About the author


Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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