Home Weight Loss Tips 7 simple ways to lose weight fast naturally and permanently

7 simple ways to lose weight fast naturally and permanently

by Shoshana Sue

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If you have you ever tried to lose weight fast naturally and permanently but found the whole process to be overwhelming

If you have you ever started a weight loss diet plan and failed to stick to eating healthy…

If you have you ever tried to add exercise to your daily routine but failed to stick to it because you simply didn’t have enough time to fit it all in…

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If you have ever taken weight loss pills and saw no results

If you have at one time taken weight loss pills, lost the weight and then gained it all back after a few months

If you are one of those people who is endlessly looking for and trying out the best detox drinks that will help you lose weight…

…then this article is for you.

How to Lose Weight Fast Naturally and Permanently

how to lose weight naturally without exercise


Your story may be that you have tried to lose weight but haven’t been successful, or maybe this is your first time, and you want to do it right and see mind-blowing results.

Either way, you are not happy with your current weight and would like to see a permanent shift, unless you are an exceptionally positive person.

You want to see a downward shift on the numbers on the scale start. You want to shift your mindset about weight loss and, you want your clothes to feel looser and look better on you.

You want to improve your health, look great naked and I know you want to look sexy. And there’s nothing wrong with that!

What is wrong is thinking that there’s some quick weight loss fix or secret.

How to Lose Weight Naturally Using a Health & Fitness Planner

There is only one secret to successful weight loss and that is consistency.

If you want to know how to lose weight fast naturally and permanently you have to stay consistent with everything you do from the day you make the decision that enough is enough.

Staying consistent can be hard because we know life gets busy, and it’s easy to sabotage your weight loss efforts.

There is a TOOL however that will help and teach you to set realistic goals and consistently follow a diet or workout plan without caving. This magic tool is a fitness planner.

I will walk you through and show you 7 simple ways to stay consistently motivated to lose weight, using a health and fitness planner.

How to Lose Weight Naturally Using a Health & Fitness Planner

1. Set Measurable Goals

Weight loss is a long term game. When you can’t see the end, you may want to give up. If your goal is to lose 40 pounds and if at the end of 30 days all you seem to have lost is 5 pounds, you might feel demotivated.

But if you set small goals between 0 (current weight) and 40 (goal weight), you will be able to measure your goals and build up the motivation to hit the next milestone.

With a health and fitness journal, you can set realistic goals and keep track of them.

PS: You can BUY this planner here

Set Measurable Goals with a fitness planner

Your measurable weight loss goals may look like this:

  • Lose 5 pounds by 30 May
  • Lose 10 pounds by 30 June
  • Lose 15 Pounds by 30 July

These goals are realistic and have a date to it, rather than ‘I want to lose weight by the end of the month/year.’

When something is written down, you are more likely to stick to follow it through than when it’s just a wish in your mind- out of sight, out of mind.

2. Take Body Measurements

Weight loss is a journey and a marathon, not a sprint. There will be ups and downs on this journey. On your down days, it’ll be so easy to forget how far you have come.

Keeping a record of every step of the journey will help you stay on track and motivated, when in doubt about your progress.

how to lose weight naturally without exercise. Take Body Measurements and track meals

On the day that you finally decide to take weight loss seriously and stop looking for short cuts, you must take body measurements and write down the number on the scale.

You will also need to take photos on the first day.

This is important because on some days you will face frustration when the scale won’t budge.

A scale doesn’t always tell the whole story of your weight loss efforts. You will sometimes lose inches and not pounds. That’s why you shouldn’t jump on the scale every day.

The best way to track your weight loss progress is with a fitness planner.

Take and write down body measurements in your planner on the first day. After this, you can check your body measurements every 4 weeks.

You must remember to always take measurements first thing in the morning. If your ‘day 1’body measurements are taken on a Monday morning, then always ensure that you do this on the same day, at the same time, every 4 weeks.

How to Take Body Measurements

You should always be relaxed and never suck anything in. Ideally, you should take the measurements in your underwear.

  • Arms – Measure around the widest part of the upper arm
  • Waist- Measure above the navel
  • Calves – Measure around the widest point of each leg
  • Bust- Measure around the nipples
  • Hips- Measure around the widest part of the hips
  • Thighs: Measure around the widest part of each thigh

3. Plan Your Meals and Write Them Down

Plan your meals in advance. I can’t place enough emphasis on the importance of preparing your meals in advance, including snacks.

Even if it means that sometimes you will feel a little obsessive about meal prepping, just do it, until it becomes a healthy habit.

Use the weekends to write down Every. Single. Meal. That you’ll eat for the week.

Jot down what you will eat for breakfast, lunch, and dinner. If you want to add snacks, then add snacks. Don’t leave it for when you are hungry to figure out what you will snack on.

MUST-READ: 12 Insanely Delicious High-Protein Snacks That Are Easy To Make

You are less likely to skip meals when you know what you will eat, how much you will eat, and what time you will eat.

How to lose weight fast naturally and permanently with a weight loss journal

You will also have more control over what you are tempted to eat either at work or at a social outing.

When someone at work tempts you will a croissant, or a packet of chips, chances are that you will now learn to say no because you have a meal plan to stick to.

You owe it to yourself to be disciplined. You have to respect your body by respecting your food choices all the time.

When food that you haven’t written down in your meal planner is offered to you, respect your weight loss efforts by simply saying ‘NO’.

4. Make a Healthy Grocery List

After you have laid out what you will eat and how much of it, the next step is to write down a healthy grocery list based on the meal plan. You shouldn’t cut out food groups like carbs, because carbs are actually great for you. Your grocery list should contain natural foods and less processed.

Don’t always lean towards ‘low fat, reduced oil, or reduced sugar’ kind of foods, as most of the time they are not the healthiest option on the shelf and contain more sugar.

This fitness planner plays as a guide on what you should have on your healthy food shopping list. I will give you an example of the kind of food you should be going for under each section.

Make a Healthy Grocery List


  • Baby marrows
  • Green beans
  • Cucumbers
  • Lettuce
  • Carrots
  • Butternut
  • Tomato
  • Parsnips
  • Spinach
  • Kale
  • Baby potatoes
  • Peppers

Meat & Fish

  • Skinless chicken
  • Beef Fillet
  • Ground beef
  • Ground turkey
  • Salmon
  • Tuna
  • Pilchards


What to eat to lose weight fast or lose weight in a week


  • Feta cheese
  • Fat-free Cottage cheese
  • Eggs
  • Full cream free milk
  • Greek yoghurt
  • Fruit

Grains & Legumes

  • Lentils
  • Beans
  • Chickpeas
  • Brown rice
  • Quinoa


  • Apples
  • Plums
  • Pears
  • Oranges
  • Watermelon
  • Fresh berries
  • Grapes

Canned Items

  • Tuna
  • Beans
  • Lentils

5. Track Your Food to Lose Weight Fast Naturally and Permanently

The success of your weight loss journey will largely depend on what you eat. That is why it’s so important to track what you eat. As long as it passes through your lips, log it.

Your steps to losing weight fast naturally and permanently shouldn’t just end on writing down what you eat. You should count the calories that you eat.

Sometimes the portion might seem huge or small but what counts is how many calories are contained in the food.

For instance, 100 grams of granola contains a whopping 471 calories, while 100 grams of fat-free Greek yoghurt contains only 59 calories.

You should never rely on gauging portion sizes with your eyes. Buy a digital kitchen scale and weigh your food. You need to be strict with your portions- if your diet plan says you must eat 4og of something, then measure it to a T.

how to lose weight fast naturally and permanently

And don’t fall for ‘calories don’t count on weekends’ nonsense. If you aren’t going all the way, why go at all?

To determine how many calories are in a particular food, apps available on iOS and Android like Calorie Counter by MyFitnessPal, Cronometer, and Spark People will come in handy.

Only after you have mastered portion sizes should you eyeball your portions.

6. Track Your Workouts

Years ago when I just joined a gym, I would just show up,  lift a few pink dumbbells here and there, spend 40 minutes on the treadmill, call it a day, and repeat the process the next day. I had neither a plan nor a clue as to what I was doing. I just knew I had to exercise.

Buy the fitness planner here

The results, as you would have guessed, took forever to show because I was just winging it.

It was months later before I had a chat with someone who saw my daily struggle. This person shared her workout plan with me which I consistently followed and weeks later, my results were amazing.

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I now had a purpose at the gym and knew what I was going to train each day. I became efficient and focused.

So, this is what you need to do.

Plan your workouts in advance. When you hit the gym, know what you are going to do and how long you are going to do it for.

And don’t be afraid to lift weights.

Cardio exercises like running or walking have many other benefits apart from speeding weight loss, but strength training is what you should be doing at least 3 times a week. You will lose weight, mostly fat when you follow a workout routine that includes strength training.

This 30-day workout plan is tailored for beginners and best of all it’s free for you to can use either as a home or gym workout plan. The results will amaze you!

7. Stay Consistent

How many weeks or months from now will you continue looking for weight loss solutions and never achieving any lasting results? How many years will you continue struggling with weight and never getting results?

If you really want to lose weight naturally and keep it off for good, you must be consistent. Be consistent with your meals, workouts, and make fitness a habit by starting small.

Follow all the above steps for 7 days and after 7 days, do another 7 days and then another and another until it becomes a habit! When logging your meals, meal prepping, eating healthy and working out become a habit that is when you will achieve sustainable weight loss.

Remember, ”you can’t cheat the grind. It knows how much you have invested, it won’t give you anything you haven’t worked for.’’

Learn how to lose weight fast using a Health and fitness journal , bullet journal

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Amber Myers May 8, 2019 - 12:13 pm

I will have to try some of these ideas out. I tend to not panic unless my pants don’t close. So far, so good! I try to jog daily and drink a lot of water.

Tasheena May 8, 2019 - 2:25 pm

I really enjoyed reading this post. My sister is starting a weight loss journey. I can’t wait to share this post with her.

MELANIE EDJOURIAN May 8, 2019 - 2:53 pm

I make a grocery list and try my best not to stray from this. I do power walks which are hard to plan in advance. I was supposed to do one today but it was raining so I’m now hoping to do it tomorrow instead. They are arranged around work which varies each day.

Lia Mae May 8, 2019 - 9:31 pm

I’m going to try and write down my meals, I do find it helps me reach my weight loss goals. Being able to look back and see my habits and ways I can improve on my diet.

Pam May 9, 2019 - 1:26 am

Losing weight is definitely something that you need to approach systematically. Having a weight loss goal planner will help.

Ruth I May 9, 2019 - 3:09 pm

I know I need to be more serious about lost weight now. Thank you for all of these tips, I follow these.

Lisa Bristol May 13, 2019 - 9:58 pm

I need to work on setting realistic goals for myself. I am so hard on myself when I don’t reach them. Thanks for the great tips.

Jenn @ EngineerMommy May 9, 2019 - 3:16 pm

This is a great way to keep oneself accountable and on track. I would love to use one of these planners to help me work toward my goals.

Lynndee May 9, 2019 - 6:18 pm

I’m already skinny so I don’t need to lose any more pound. But I think this post is very informative and a good resource for those who want to lose weight.

Kathy May 9, 2019 - 7:13 pm

This is a great post. I think it’s always best to do this the natural way. I always thought exercising and eating the right foods was the best way to lose weight.

rika May 9, 2019 - 7:38 pm

Very useful info and tips! I need to lose weight, been exercising everyday but I haven’t see any progress yet.

Marysa May 10, 2019 - 2:00 am

It is good to be organized and methodical when it comes to getting into a routine. These are great tools to have! Thanks for sharing.

Dennis Littley May 10, 2019 - 3:26 am

These sound like some great tips for making the most out of a fitness planner. It’s a good way to keep track of goals and stay on course.

Cathy Mini May 10, 2019 - 4:25 am

Having a workout are really worthy if you have this great balance diet.thanks for sharing this awesome tips.

Heather May 10, 2019 - 4:39 am

Great tips! It’s important to change your lifestyle overall rather than trying to do anything quick and easy!

Cathy Mini May 10, 2019 - 10:31 am

These are great ways to lose weight. I will save these information, found it useful. Thanks for sharing!

Ricci May 10, 2019 - 12:00 pm

This is such great advice! I have lost almost 50 lbs over the past year and I can’t tell you how many people are disappointed when I tell them I did it by eating right and moving my butt! LOL! There is no magic pill or solution except hard work and dedication.

Swathi May 10, 2019 - 3:21 pm

These are really useful charts, I am going to pin it for later. I need to loose some baby fat in belly. Thanks for sharing.

Emma June 5, 2019 - 5:38 am

I’m going to try. My downfall is always being in a rush and that kills consistency for me. I need to be patient.


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