7 Fast Fat Loss Tips and Fat Loss Treatments for Summer Body Confidence

fast fat loss tips

With summer fast approaching and holidays beckoning, wanting to feel confident about your body shape does not mean you have to spend the next few months in the gym (but it will help). In this post, you can discover seven powerful, fast fat loss tips and advanced non-surgical fat loss treatments to accelerate your journey towards summer body confidence.

Is Fast Body Fat Loss Safe?

Before we explore fast fat loss methods and treatments, it’s critical to address whether fast body loss is safe. You’ve likely heard that losing weight slowly is healthier and better in the longer term.

This is partly due to research, which indicates that gradually losing weight gives you a higher chance of maintaining a sustained healthy weight. According to the NHS site “Tips to help you lose weight”, weight loss should not exceed two pounds per week. But, if you’re starting a fitness routine or changing your diet, rapid weight loss is common in the first week and is mostly water weight. 

But could losing weight quickly be just as beneficial and safe as losing weight gradually? 

We spoke to Dr Chia Tan, the founder of Harley Street MD and a GMC registered doctor who specialises in weight loss and fat reduction treatments.

“Fast weight loss is safe for the majority of individuals. It might be risky if you have a health condition, such as diabetes, heart disease or high blood pressure, to miss meals and significantly restrict calorie intake. You should always discuss the fast weight loss programme with your GP, and they will be able to advise of any potential health risks.”

Here are our seven tips on how to lose weight safely and faster:

Tip 1: High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a type of interval training that alternates between short periods of high-intensity cardio exercise and rest or recovery periods of between 30 seconds and three minutes. 

This can be any exercise that gets your heart pumping and makes you sweat. Just 10 to 30 minutes of HIIT three times a week can be effective for weight and fat loss. You can easily do this type of exercise at home or outside, with a skipping rope or running up and down the stairs. 

HIIT might not be safe if you have:

• A heart condition
• High blood pressure
• Joint or muscle pain
• Osteoarthritis. 

The benefits of HIIT for fast fat loss include:

Increased muscle mass: In one study on the effects of HIIT on ice hockey players, muscle mass increased in the group that did HIIT compared to the control group that did continuous exercise. 
Burning calories: A study found that HIIT for 30 minutes is more effective at burning calories than continuous exercise.
Faster metabolism: Research has shown that HIIT can increase metabolism in athletes and sedentary people.
Improved oxygen uptake: A systematic review in the British Journal of Sports Medicine shows HIIT training increases your oxygen intake. This is necessary for converting fat and carbohydrates into adenosine triphosphate (ATP), which is used for energy.
Lower blood sugar: In a meta-analysis of fifty studies, HIIT reduced fasting glucose levels and insulin resistance in both healthy and people with or at risk of developing type 2 diabetes. 

Tip 2: Focus on Protein

Consuming more protein than the required daily requirement has been shown in multiple scientific studies to decrease fat percentage. Increasing your protein intake can also reduce the levels of ghrelin (hunger hormone) which makes you feel hungry, and increase levels of peptide YY, which gives you the sensation of being full. Try to include protein in every meal.

Food high in protein includes:

• Nuts
• Eggs
• Cottage cheese
• Peanut and almond butter
• Lima beans.

fast body fat loss

Tip 3: Get Enough Sleep

Reduced levels of the satiety hormone leptin and increased levels of the hunger signalling hormone ghrelin are linked to poor sleep quality. In one study on the relationship between sleep and weight loss, which involved a sizable sample of obese or overweight women, two groups of women underwent similar 24-month weight-loss trials except for the hours of sleep they got. 

Both groups adhered to a comprehensive weight-loss plan with a recommended reduced-energy diet. In terms of amount and quality, better sleep was found to boost the likelihood of effective weight loss by 33 percent. 

Tip 4: Practise Mindful Eating

Research indicates mindful eating can help you to lose weight and improve your body mass index (BMI) by reducing food cravings. Additionally, practising mindfulness has been shown to decrease stress, which has been identified as a major contributing factor to eating too much. 

Seven Tips for mindful eating:

  1. Consider your emotions: Identify if you consume food for purposes other than alleviating physical hunger. Since feelings can spark hunger, it’s critical to understand what motivates you to eat. You can distinguish between physical and emotional hunger by keeping in mind the factors that follow:
    • While physical hunger develops gradually, emotional hunger usually strikes unexpectedly.
    • Physical hunger is more likely to be satisfied by any food, whereas emotional hunger typically
      results in a craving for something specific.
    • Eating in response to thoughts and feelings is normal. Acknowledging this and what you’re
      experiencing by slowly indulging in your food. This can assist you in managing your emotional
      eating habits.
  1. Appreciate your food: Consider the origin of the food you eat and the individual or group who produced it. Distractions should be avoided during eating to enhance the dining experience.
  2. Use all of your senses:  Pay attention to the flavours, textures, aromas, colours, and sounds of the food, as well as your thoughts and feelings while you eat. Take occasional breaks to explore these senses.
  3. Serve small amounts: This may prevent you eating too much. Fill a dinner dish that is no more than nine inches in diameter.
  4. Chew well and enjoy tiny mouthfuls: These methods are useful to help you to take your time eating so you can savour the flavours of the food.
  5. Consume food slowly: Eating slowly increases the likelihood that you will know when you are full.
  6. Never miss a meal: Extended periods without food raise the likelihood of intense hunger, which might motivate you to make the fastest and most convenient food choice—which is not typically the healthiest option. Schedule meals for around the same time throughout the day and allow enough time to savour your food.

Tip 5: Maximise Hydration

Research on humans consistently shows that increasing hydration helps people lose weight and lowers their chance of developing type 2 diabetes and obesity. In addition to water, hydration also refers to tea, coffee, milk, fruit juices, soft drinks, and other beverages. 

A study published in the Journal of Natural Science, Biology, and Medicine with overweight female volunteers found that consuming 1.5 litres of extra water contributed to weight loss, decreased body fat, and hunger control.

A few warning signs of dehydration are:

• Being thirsty
• Feeling hungry
• Needing to urinate less often
• Urine has an unpleasant smell and is dark yellow. 
• Getting faint or dizzinessYour tongue, lips, and mouth feel drier.

Tip 6: Stress Management

It is indisputable that stress and body fat are related. Specifically, research shows that increased stress causes the nervous system to create more cortisol, triggering fat to accumulate in the abdomen, a condition known as visceral obesity.

Quick ways to reduce and manage stress:

• Go outside for a walk and discover areas with plants and trees.
• Breathe slowly in and out 10 times and think about the ideal holiday location, or perhaps a beach or forest you have visited.
• For 15 to 20 seconds, splash your face with icy cold water.
• Note down anything that’s worrying you or making you feel stressed out, anxious, or scared. 

fat loss treatments

Tip 7: Balance Gut Bacteria

In healthy people, microbial diversity appears to have a protective impact against long-term weight gain.  Research has shown that in obese people, the ratio of firmicutes to bacteroidetes is considerably higher in terms of microbial makeup.  Additionally, research has demonstrated associations between weight reduction and a higher concentration of bacteroidetes in faeces.

Eating a diet high in fibre and probiotic foods, including yoghurt, fermented foods and whole grains, getting enough sleep, and controlling stress will all help to balance gut bacteria.

Harley Street MD Non-Surgical Fast Fat Loss Treatments

At our London clinic, we offer non-surgical fat loss treatments and weight loss treatments that can help you achieve your ideal shape faster. We have selected these treatments because they have been extensively researched and clinically proven to be safe and effective. 

Aqualyx Injection Lipolysis

According to research, Aqualyx injectable lipolysis is a safe and effective treatment for dissolving fat. Fat cells are broken down by deoxycholic acid (DC), a bile acid naturally present in the body and the active ingredient in Aqualyx fat-dissolving injections. Following the injection your body naturally eliminates the fat through your urine.

  • Fantastic for: Small areas of fat in most areas of the body, such as double chins, belly fat, or love handles.
  • Time to see results: Usually, eight weeks following your initial treatment, you can notice results. Typically, it takes two sessions or more to have a noticeable effect.

Book your free injection lipolysis fat loss consultation in London at Harley Street MD.

Cryolipolysis Fat-Freezing and Shockwave Treatment

By freezing fat cells, a process known as “fat-freezing,” apoptosis, or “cell death,” occurs. Because fat cells are more temperature-sensitive to other types of cells, the tissue around them won’t be harmed. Fat is then naturally excreted by the lymphatic system via urine.

Cryolipolysis has been demonstrated to decrease fat deposits and cellulite more quickly when combined with shockwave treatment, also known as ultrasound cavitation or ultrasonic lipolysis. This is offered for no extra charge with every cryolipolysis fat-freezing treatment.

  • Fantastic for: Small pockets of fat in almost any body area, especially popular for fat reduction around the stomach, hips and inner and outer thighs.
  • Time to see results: Results start to show after a few weeks, but it generally requires 12 weeks to see the final outcome. Usually, it takes at least two sessions to produce visible effects.

Book your free cryoliposis fat-freezing consultation in London at Harley Street MD 

Saxenda Medical Weight Loss Injections

Clinical trials assessed by the FDA have demonstrated that Saxenda is a medication that works for weight loss. Liraglutide, a long-acting glucagon-like-peptide (GLP-1) agonist, is one of the medications found in Saxenda. 

It functions similarly to GLP-1, a hormone produced naturally and aids in controlling appetite and accelerating feelings of fullness. It also aids weight loss by slowing the emptying of your stomach, which extends the feeling of fullness.

  • Fantastic for: People with a BMI of 30 or over or a BMI of 27 with weight-related comorbid medical conditions.
  • Time to see results: At Harley Street MD, you will receive a starter package that will last for at least 44 days. The time until your results will vary, with most people choosing to complete the starter package and continuing to use Saxenda Medical injections until they achieve their ideal weight. 

Further reading: How Do Weight Loss Injections Work?

Fast Fat Loss Take Away

The seven tips in this article will help you to lose weight safely and effectively. However, the only way to target fat deposits in certain areas of your body is with fat loss treatments. Non-surgical fat loss treatments provide an effective alternative to invasive cosmetic surgery liposculpture procedures.

Fat loss and weight loss are not the same thing. You might be your ideal weight and still be unhappy with specific body areas due to pockets of fat. Prior to fat loss treatments, it’s important to be realistic about your goals and expectations. You may get better results by losing weight first. If you want to lose weight fast, ensure you don’t put your health at risk and always speak to your GP before changing your diet. 

Book a free consultation for fat-loss treatments, or contact us if you’re interested in Saxenda medical weight-loss injections at our CQC-registered clinic in London.

Evidence-Based Research and Studies

The research and study references we used, in addition to our internal research, have all been referenced here; most of them have an external link to the scientific publication. We work hard to bring you the most recent, impartial, factual, and evidence-based information to help you make informed decisions.


• Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance by Evangelia Papatriantafyllou, Dimitris Efthymiou, Evangelos Zoumbaneas, Codruta Alina Popescu and Emilia Vassilopoulou. From: MDPI
• Dunn C, Haubenreiser M, Johnson M, Nordby K, Aggarwal S, Myer S, Thomas C. Mindfulness Approaches and Weight Loss, Weight Maintenance, and Weight Regain. Curr Obes Rep. 2018 Mar, 7(1):37-49. doi: 10.1007/s13679-018-0299-6. From: Springer
• Mindful Eating, The Association of UK Dieticians (BDA). From: BDA
• Increased Hydration Can Be Associated with Weight Loss
• Simon N. Thornton, Front. Nutr., 10 Jun 2016. From: Frontiers
• Vij VA, Joshi AS. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. J Nat Sci Biol Med. 2014 Jul;5(2):340-4. doi: 10.4103/0976-9668.136180. PMID: 25097411; PMCID: PMC4121911.From: NCBI
• Hydration, British Nutrition Foundation: BNF
• Aoun A, Darwish F, Hamod N. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Prev Nutr Food Sci. 2020 Jun 30;25(2):113-123. doi: 10.3746/pnf.2020.25.2.113. PMID: 32676461; PMCID: PMC7333005. From: NCBI

Founder at Harley St M.D.
Dr. Chia Tan is a UK trained medical doctor that specialises in cosmetic and aesthetic medicine and testosterone replacement therapy. He is qualified as a medical doctor since 2003 and has since trained extensively. He has been featured in several leading magazines as well as invited to appear on TV to discuss aesthetic medicine and the latest cosmetic procedures.
Dr. Chia Tan
Latest posts by Dr. Chia Tan (see all)
rcgp gmc rcs-ed rcgp
gmc rcs-ed rcgp gmc