"I Need to Lose Weight Fast, 
I Don't Care How": Let's Explore All of Your Options

Losing weight rapidly is a common goal, but it must be done safely and sustainably. 
At Exert Clinic, we understand the urgency many feel to drop pounds quickly, no matter what it takes. However, we promote a holistic, medically supervised approach that is way more effective than risky crash diets or extreme calorie restrictions.


In this post, we will explore the best weight loss options that go beyond short-term fixes to achieve lasting transformation. Under the guidance of our skilled providers, you can lose weight relatively fast without compromising your health.

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Plastic Surgery Options for Rapid Weight Loss


Liposuction removes excess fat deposits from specific body areas, including 
the abdomen, hips, thighs, arms, neck, and back. During this operation, a plastic surgeon inserts a small tube called a cannula through tiny incisions in the skin. The cannula is attached to a vacuum device that pulls out the fat. Liposuction sculpts problematic body areas and improves contours by eliminating stubborn pockets of fat.


Patients can see a noticeable change in the treated zones within 2-4 weeks after this surgery. However, the full effects of swelling reduction and skin retraction can take 3-9 months. While the fat cells removed during liposuction are permanently gone, it does not prevent future weight gain. To maintain results, patients must follow a healthy diet and exercise program. Liposuction is not a weight loss solution but rather a body contouring procedure that is ideal for removing isolated fat bulges that are unresponsive to diet and exercise.

A tummy tuck, or abdominoplasty, eliminates excess skin and fat from the abdominal area. During this surgery, an incision is made across the lower belly, allowing the surgeon to tighten the abdominal muscles and remove unwanted tissue. This procedure is an effective way to address loose, sagging skin and stubborn fat deposits around the stomach.

After a tummy tuck, most people see dramatic improvements in the contour and appearance of their belly. Swelling should subside within a few weeks, allowing patients to see a slimmer abdominal profile. However, the full results of a tummy tuck take time to become visible. Most individuals can see the final, desired changes in their body shape within 2-3 months after surgery. 
The abdomen will become increasingly flatter, firmer, and more toned 
as the swelling goes away completely and the body adjusts 
to the repositioned tissue and muscle structure.

A body lift removes excess skin and fat to help patients achieve a more contoured appearance. During significant weight loss, people are often left with large amounts of sagging skin around the abdomen, buttocks, thighs, and arms. A body lift addresses multiple areas at once by surgically removing this loose skin. As a result, the body looks more fit and athletic.

There are several types of body lifts that target different areas:

The appropriate procedures are determined during a consultation between the patient and the plastic surgeon based on each individual’s unique goals and areas of concern.

It can take close to a year to see the full results from body contouring. Initially, after surgery, there is swelling and bruising that takes several weeks to resolve. Over the next six months, patients see improvements as the skin adapts and tightens around the reshaped contours. The final results are visible around the 9-12 months after the surgery. During recovery, wearing compression garments can aid the healing process. It also takes about 4-6 weeks for patients to return to normal activity levels.

The overall period varies based on the extent of the procedures. But in general, body lifts produce dramatic, longer-lasting outcomes than non-surgical contouring treatments. Once they fully heal from the operation, patients can enjoy a more toned, athletic appearance.

Liposuction removes excess fat deposits from specific body areas, including 
the abdomen, hips, thighs, arms, neck, and back. During this operation, a plastic surgeon inserts a small tube called a cannula through tiny incisions in the skin. The cannula is attached to a vacuum device that pulls out the fat. Liposuction sculpts problematic body areas and improves contours by eliminating stubborn pockets of fat.


Patients can see a noticeable change in the treated zones within 2-4 weeks after this surgery. However, the full effects of swelling reduction and skin retraction can take 3-9 months. While the fat cells removed during liposuction are permanently gone, it does not prevent future weight gain. To maintain results, patients must follow a healthy diet and exercise program. Liposuction is not a weight loss solution but rather a body contouring procedure that is ideal for removing isolated fat bulges that are unresponsive to diet and exercise.

Medical Weight Loss

Semaglutide (Weight-Loss Injections)

Semaglutide is an injectable weight-loss medication that was approved for chronic weight management in 2021. It helps to regulate blood sugar levels. Semaglutide works by suppressing appetite, making you feel fuller faster and thereby helping you eat less and reduce your calorie intake. In clinical trials, semaglutide has shown high effectiveness for weight loss, with study participants losing, on average, 15% of their body weight over 68 weeks. As with any medical weight loss intervention, these injections work best when combined with healthy lifestyle changes to eating patterns and activity levels. Overall, semaglutide is an effective new option in the medical toolkit for people struggling with obesity or excess weight.

The Diet Guidelines: How to Lose Weight Safely and Sustainably

Losing weight rapidly should be done carefully under the medical supervision 
of our skilled specialists. However, here are some general tips that may help you lose weight in 30 days when combined with an overall healthy lifestyle:

When trying to lose weight quickly, it is important to consume minimally processed foods that provide maximum nutrition. You should focus on the following:

  • Eat a rainbow of fruits and veggies to get a wide range of vitamins, minerals, and antioxidants.
  • Choose lean and low-fat proteins like chicken, fish, beans, lentils, eggs, and Greek yogurt.
  • Opt for whole-grain bread, brown rice, quinoa, and oats over refined grains.
  • Include healthy fats like olive oil, avocados, nuts, and seeds.

These whole-food options will help you consume fewer calories.

You also want to limit foods with added sugars, refined carbs, and unhealthy fats. Cut back on sodas, candies, cakes, white bread, pasta, pizza, fried foods, fast food, processed meats like bacon and sausage, and full-fat dairy. These foods tend to be higher in calories but lower in overall nutrition. Reducing empty-calorie products can help to jumpstart weight loss.

When looking to lose fat rapidly in a short period of time, creating a significant daily calorie deficit is key. However, if it is too extreme, it can harm your health and backfire by lowering your metabolic rate in the long term. So, finding the sweet spot takes some finesse.

A moderate calorie deficit of around 500 calories daily typically leads to about 1 pound per week of fat loss. However, it needs to be wider for more aggressive goals in a compressed timeframe. Here are some general guidelines:

  • Women: Aim for a deficit of 750-1,000 calories daily to lose 2-3 pounds each week, but do not consume less than 1,200 per day. Having fewer calories than that becomes dangerous. At an average of 2.5 pounds per week lost, this equates to about 12 pounds of fat burned in 30 days – an ambitious yet potentially safe short-term goal.
  • Men: Create a daily deficit of 1,000-1,500 calories for weekly losses of 3-5 pounds. However, make sure that total calories do not go under 1,500 per day. Losing an average of 4 pounds weekly results in a 16-20-pound loss in 30 days. More extreme goals may lead to muscle wasting, nutritional deficiencies, and metabolic issues.

It is crucial to consult your physician before attempting rapid weight loss, especially if you are planning an aggressive calorie deficit. You may be required to take some tests to ensure that you have no underlying deficiencies or health conditions that might be problematic. Your blood work must monitored throughout the process. Exert Clinic specialists can also help to create a custom meal plan that meets your exact macro and micronutrient needs at a lower calorie level for your gender, age, and activity level.

Rapid weight loss requires strict diligence, but an appropriately aggressive calorie deficit can stimulate accelerated fat burning without compromising health in the short term.

Protein should be a key part of any balanced diet, but it is especially important when trying to lose weight. Protein packs a nutritional punch that can help to shed excess fat while preserving lean muscle mass.

  • Aim to eat 0.5-1 grams of protein per pound of body weight daily. Consuming it within this range can help to boost metabolism, curb hunger, and reduce calorie intake. The increased satiety from protein may support the caloric deficit needed for weight loss.
  • Choose high-quality lean protein sources. Not all proteins are equal when it comes to weight management. Focus on skinless poultry, fish, eggs, Greek yogurt, beans, lentils, and tofu. Lean red meats are also an option in moderation. These whole food sources provide optimal nutrition compared to processed options like deli meats or hot dogs.
  • Adequate protein prevents muscle loss while dieting. Becoming thinner often means losing some muscle. Eating enough protein can help to avoid this problem. Maintaining muscle provides shape to your body and allows you to burn more calories throughout the day. Prioritizing protein is key to losing fat without sacrificing lean mass.
  • Boost protein at breakfast. Research shows that eating more protein during breakfast can increase satiety, reduce cravings, and decrease calorie consumption later in the day. Enjoy Greek yogurt, eggs, nut butter, or lean meat to power your mornings.

While extremely rapid weight loss may seem tempting, it is better to focus on sustainable, healthy habits. Be patient and celebrate small victories, too. Eating ample protein is one smart strategy to support your weight loss journey.

When trying to lose fat rapidly, one often overlooked area is the calories we consume through beverages. The truth is that some drinks can pack in a tremendous amount of sugar and fat without making us feel as full as solid foods. For this reason, limiting liquid calories can be a helpful strategy for weight loss.

Among the biggest culprits are sugary drinks like soda, fruit juice, sports and energy drinks, specialty coffees, and sweet tea. For example, drinking just one 20 oz bottle of soda daily can add over 250 completely empty calories and a staggering 65 grams of sugar to your diet. Alcohol is another major source of liquid calories that can wreak havoc on weight loss goals. Just one margarita can contain the same calories as two or three slices of pizza!

The main benefits of reducing liquid calorie intake include:

  • Eliminating hundreds of excess, nutrient-poor calories per day
  • Avoiding blood sugar spikes and crashes from the high glycemic loads in sugary drinks
  • Promoting hydration and satiety by focusing on water and unsweetened beverages
  • Leaving more room in your daily calorie budget for nutritious solid foods that fill you up
  • Supporting fat burning by not constantly spiking blood sugar and insulin

The best approach is to limit or stop consuming high-calorie, sugary beverages. Stick to water as your primary drink and supplement it with unsweetened options like black coffee and tea. If you occasionally indulge in alcoholic drinks, keep it limited to 1-2 per week and focus on drier versions like wine spritzers versus heavily mixed cocktails. Just this one change alone can lead to remarkable differences on the scale in a short period of time.


Long-Term Lifestyle
and Behavior Changes

Establishing a Regular Exercise Routine

The key is to find physical activities that you actually enjoy so that you will stick to the routine. Consider walking, jogging, cycling, swimming, dancing, aerobics classes, playing sports, or using cardio machines at the gym. Try out a few different options until you find those you like best. Activities that get your heart rate up provide cardiovascular benefits and help to burn calories. Adding strength training can also be highly beneficial. 


Once you determine one or two physical activities you enjoy, schedule specific days and times each week when you will participate in them. Consistency is key. You may set concrete plans to exercise 3-5 days weekly for at least 30 minutes per session. Mark the workouts in your calendar and treat them like important appointments with yourself that you do not want to miss. Having a fixed routine will help rapid weight loss efforts. With time, regular exercise will become a healthy habit.

Incorporating more movement and activity into your daily life (outside of dedicated exercise sessions) can greatly contribute to weight loss efforts. Non-exercise activity thermogenesis (NEAT) refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. NEAT accounts for a significant portion of overall energy expenditure, so increasing movement throughout the day can help burn more calories.

There are many simple ways to integrate more NEAT into your routine:


  • Take the stairs whenever possible rather than using the elevator or escalator
  • Walk or bike for short trips instead of driving
  • Get up to walk around or do light tasks during TV commercial breaks
  • Stand or pace while talking on the phone instead of sitting
  • Set a timer to get up every 30 minutes while working to stretch or walk around
  • Do housework like vacuuming, washing dishes, or yardwork
  • Park farther away from entrances so you have further to walk
  • Get off public transport a stop early, and walk the last segment


The key is to avoid prolonged sedentary behavior by incorporating more light activities and movement into downtime. Set reminders, use a fitness tracker to monitor step count, or maintain a checklist of NEAT activities. It all adds up, and even small boosts in NEAT each day can drive significant calorie deficit over time to augment weight loss. Aim to add at least an extra hour of low-level activity per day. The calories burned from increased NEAT can quickly compound to support your weight loss goals.

Managing stress is an important part of any weight loss journey. When we feel anxious, we are more likely to eat emotionally as a coping mechanism. Implementing calming techniques can help to prevent this.


Mindfulness, meditation, and yoga have been shown to effectively reduce stress and promote overall well-being. Mindfulness teaches us to be present in the moment rather than dwelling on the past or worrying about the future. Meditation and yoga help us to enter a state of relaxation and inner peace.


Practicing these techniques for even just a few minutes daily can make a big difference. They enhance awareness of thoughts, emotions, and bodily sensations. This allows us to better manage unhealthy impulses, especially emotional eating. Over time, you may find yourself turning to food less because you will not see it as a stress reliever.


Incorporating stress-management tools like mindfulness, meditation, and yoga can be invaluable for weight loss. By learning to handle pressure in a healthy way, we support ourselves on the path toward positive change.

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Factors Influencing the Speed
of Weight Loss Results

The speed at which patients see weight loss results from plastic surgery can vary significantly based on individual factors like body composition and metabolism. People with a higher percentage of body fat tend to lose weight more quickly than more muscular patients. Additionally, those with faster metabolisms are able to burn fat more effectively and see better results after liposuction and other procedures. However, plastic surgery cannot overcome an unhealthy diet – patients must make lifestyle changes for long-term weight maintenance. Liposuction itself plays just one part in weight loss journeys. At Exert Clinic, we manage patient expectations about the speed of results based on their unique physical makeup.
How closely patients follow post-operative guidelines can significantly influence their recovery speed and weight loss results. Instructions like wearing compression garments, attending follow-up appointments, and avoiding certain activities are given for a good reason. Patients who take shortcuts with post-operative care risk developing complications, such as fluid build-up, swelling, and irritation. They may experience less fat removal and weight loss compared to more compliant patients.
Good overall health helps to ensure the best surgical outcomes and easy recovery. Candidates should be non-smokers or willing to quit nicotine consumption at least 2 weeks before and after the procedure. They must also have no major medical issues. Any conditions that impair healing or increase surgical risks should be optimized first before considering liposculpture.

The effectiveness of plastic surgery is significantly enhanced when paired with healthy lifestyle changes. Patients who improve their diet and exercise patterns tend to lose more weight after procedures like liposuction. Eating nutritious whole foods in calorie-controlled portions while increasing activity supports weight loss at the fundamental level. These changes also promote fat reduction in areas that may not be targeted surgically. Additionally, building lean muscle mass by exercising helps patients burn more calories around the clock. This can accelerate the weight loss process. Making these lifestyle changes along with surgery facilitates better physical and aesthetic results over both the short and long term. At Exert Clinic, we offer clear guidance on nutrition and safe exercising before and after our weight loss procedures. 


Plastic Surgery Is Not a Quick
Fix, Yet It Can Be Very Helpful

It’s tempting to view plastic surgery as a quick fix for achieving rapid weight loss goals. However, cosmetic procedures should not be viewed as such. Liposuction can remove isolated fat deposits, but it will not cause overall body weight reduction. The amount of fat eliminated is typically measured in pounds, not the dozens or hundreds of pounds that meaningful weight loss may require. Even body contouring procedures have limits in terms of the amount of loose skin that can be removed. If your priority is significant weight loss rather than reducing isolated pockets of fat, focus first on diet, exercise, and lifestyle changes instead of plastic surgery. However, if you are near your ideal weight, then Exert Clinic’s cosmetic procedures can be highly helpful for you.
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Final Thoughts

If you are thinking, “I need to lose weight fast, I don’t care how,” we can propose different options. Exert Clinic offers the fastest way to get rid of some pounds via liposuction. We make losing weight easy, but it is only appropriate if you are near your healthy weight. Otherwise, it is best to start by cutting food intake and making lifestyle changes. Excess weight can be reduced gradually through new routines and dietary changes. We will help you do this properly through our medical weight loss programs. Our approach includes multiple stages where you adjust to the new nutrition and increase your physical activity levels. Every pound of lost weight is worth the effort because our treatment will make your body more fit, vibrant, and beautiful.
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