How to Lose Weight Fast

Body weight plays a significant role in overall well-being.

We all know the feeling. You’ve got a wedding, a beach holiday, or just a moment of “I’ve had enough” after seeing the scale. You search “how to lose weight fast” hoping for a quick solution. But in a world - where braais, vetkoek, and creamy samp & beans are the norm, how do you realistically lose weight quickly and healthily?

Let’s explore what “fast” really means, how to approach it safely, and which local resources can help you along the way.

How to Lose Weight Fast

1. What Does “Fast” Weight Loss Really Mean?

Health professionals, including NICD (National Institute for Communicable Diseases) and Discovery Vitality, generally recommend aiming for 0.5 to 1 kg per week. That might not sound impressive, but it’s realistic, safe, and more likely to lead to lasting change.

Yes, you can lose 3–5 kg quickly in the first couple of weeks, especially if you’re cutting out excess refined carbs, salty foods, or alcohol, but most of that is water weight. True fat loss takes consistency, not crash diets.

2. Create a Calorie Deficit Without Starving

To lose weight, your body must burn more energy than you consume, this is called a calorie deficit. A good target is reducing your intake by 2,000 to 3,000 kilojoules (kJ) per day, which roughly translates to losing about 0.5 to 1 kg per week.

Some tips that work well:

• Cut down on starchy portions like pap, rice, and white bread - opt for smaller servings or switch to low-GI options like brown rice or sweet potatoes.
• Be mindful of sugar in drinks. Our beloved Oros, Coke, and energy drinks pack serious kilojoules.
• Watch out for hidden fats in creamy curries, fried food, and processed meats.

Don't slash calories too hard. Extremely low-kilojoule diets can lead to fatigue, muscle loss, and even gallstones. Rather aim for sustainable, smart swaps.

3. Eat More Protein, Vegetables, and Fibre

If you’re eating less, what you eat matters even more.

Go for high-quality, filling foods like:

• Lean proteins: Boiled eggs, skinless chicken, lean mince, fish (especially locally caught options like hake or snoek)
• Vegetables: Fill half your plate with non-starchy veggies like spinach, cabbage, green beans, and tomatoes
• Fibre-rich foods: Legumes (beans, lentils), oats, and whole grains like mabele or barley

Protein and fibre keep you full longer, reduce cravings, and support fat loss while preserving lean muscle.

4. Get Active—The South African Way

Exercise can double your results, especially if you pair it with a calorie deficit.

Start with simple, accessible options:

• Walking in your neighbourhood or park: Even 30 minutes a day in a safe area can make a big difference
• Free HIIT workouts on YouTube or local fitness apps like JEFF or FitKey
• Strength training: Use resistance bands, bodyweight, or simple home weights to build muscle

Don’t forget that physical activity includes things like cleaning the house, taking the stairs, or dancing with your kids.

If you are a Discovery Vitality or Momentum Multiply member, check their rewards and workout tracking - free smoothies or shopping vouchers are great motivators.

5. Don’t Fall for Fads

You might not be strangers to extreme diet trends, lemon detoxes, cabbage soup diets, or herbal concoctions. But here’s the truth:

Carbs aren’t evil: Maize meal, sweet potatoes, and brown rice are part of a balanced diet. It’s excess refined carbs that cause issues.
Slimming teas and pills? Most are either dangerous or simply laxatives.
Skipping meals? Often backfires with overeating later, especially after a long day.

Stick to whole foods, keep it local and affordable, and avoid trendy diets unless medically approved.

6. Stay Hydrated

Water is a weight loss hero. It:

• Helps control hunger
• Aids digestion
• Reduces bloating
• Boosts metabolism slightly

Aim for 2 litres (8 cups) of water per day - more if you’re active or in hot areas like Limpopo or the Northern Cape. Herbal teas (like rooibos, without sugar) count too.

7. Sleep and Stress: The Hidden Factors

Don’t underestimate the impact of lifestyle. According to research by Stellenbosch University, lack of sleep and high stress are linked to higher obesity rates in South Africa.

Sleep: Aim for 7–9 hours. Sleep deprivation raises cravings and lowers motivation.
Stress: Chronic stress triggers emotional eating and fat storage, especially around the belly.

Simple stress-busters include evening walks, journaling, prayer/meditation, or chatting with a friend.

8. Use Local Support

You don’t have to do this alone. South Africa has many great resources:

• Dietitians Association of South Africa (ADSA) – find a qualified dietitian near you
• CANSA Smart Choice programme – for healthy food label guidance
• Heart and Stroke Foundation South Africa – offers heart-healthy eating plans and community programmes
• Public clinics and hospitals – often offer free weight management counselling

You can also connect with community WhatsApp groups or organization running health challenges.

Bringing It All Together: Go Fast, But Go Smart

Yes, you can lose weight quickly - but do it with your long-term health in mind. Focus on eating real food, moving more, cutting back on excess sugar and fat, sleeping enough, and reducing stress.

You don’t need fancy supplements or international diet plans. Local produce, foods, and fitness options are more than enough.