At some point in our lives, we all want to lose body fat. However, on some occasions, you need to lose weight fast for some upcoming event, party, or holiday. How quickly that is will depend on your situation. But we will give the advice you need to lose significant levels of body fat in just days, weeks, or a month or two from now.

This is what Sun Cups is all about, giving you the strategies and advice you need to lose body fat quickly so that you can look your best for whatever you want.

When trying to lose body fat, there are three factors that we need to address and make changes where necessary. These are diet, exercise, and lifestyle, and how you organize all of these three elements will determine how successful you are.

Regardless of what stage you are at in terms of overall weight loss, the principles remain the same but require more discipline the leaner you become.

However, let us just state at this point that being able to lose lots of weight quickly will require commitment, work, and effort. So make sure you are fully prepared and mentally focused on doing what is necessary.

On this site, we will cover lots of tips, strategies, programs, and products that can help achieve your goals. However, before applying any of these, there is a fundamental approach you must follow to start losing weight quickly, which covers the three factors of nutrition, exercise, and lifestyle.


Reduce daily calories – Losing weight fast is all about creating a calorie deficit, and to do this, you need to reduce the amount you eat. We don’t mean starving yourself entirely, but you will need to take note of the number of calories you consume. When trying to lose weight in a short space of time, you need to make sure that you know almost exactly how many calories you are eating on a daily basis.

As a quick rough guide, most women lose weight eating between 1400- 1800 calories and men between 1800-2200, but to lose weight fast, you may have to drop below these levels. There are many rapid fat loss programs reviewed on the site that will tell you exactly what you need to eat and how much to drop bodyweight fast. We advise checking a few of them out to see if any are suitable for your situation.

To monitor your own calorie intake, we suggest to use a site such as You will enter a normal day’s food and see how many calories you are eating. If you are maintaining weight on this figure or your fat loss has slowed, then reduce by around 20%. Normally we would advise a 10% reduction. But because we need to lose weight rapidly, you need to be a little more aggressive in your approach. Whatever your level, split it between 2-5 meals depending on your schedule.

Reduce Starchy foods – If you are eating starchy foods such as pasta, bread, white rice, and other grain-based products with nearly every meal, then it is going to be challenging to lose weight quickly. Apart from the fact that these foods are very calorific, they also play havoc with blood sugar levels and insulin levels, which can lead to fat storage.

Instead, focus more on your diet on lots of vegetables and fruits with some complex carbs such as sweet potatoes. If the thought of giving these foods up entirely makes you shudder, then you may want to think about using cheat days (where you get too eat anything you want for a whole day and still lose weight) as a diet strategy.

Increase Protein intake – Apart from helping build muscle protein can assist with weight loss. Without going into all the details, protein can help curb hunger, boost your metabolism, help retain lean muscle. Furthermore, it can help you burn more sugar for energy rather than storing it for fat. For best results, try choosing organic meats, fish, eggs, and dairy products.

If you struggle to eat this type of food or don’t have the time to prepare protein-based meals and snacks, but still want the benefits that protein can offer, then think about getting a quality protein supplement.

Increase Healthy fat – yes, you need more fat in your diet but only the right sort. Healthy fats, as they are known in found foods such as oily fish, pressed oils, nuts, seeds, and avocados. Apart from the many health benefits this nutrient offers also helps with weight loss by stabilizing insulin levels in the body and encouraging more fat oxidization in the fat cells.

Again if you’re not keen on the foods listed here, then we recommend investing in a good quality essential fatty acid supplement.


Resistance Training – Not only does resistance training build lean muscle, but it is excellent for burning fat and boosting your metabolism. However, to get the best result, use multi-joint movements such as squats, pushing movements, deadlifts, lunges, and pulling movements. Increase the intensity of the workout by using heavy weights and training strategies such as supersets and mini circuits.

If all this sounds a little overwhelming and you’re not sure where to start or how to plan this, then you may want to think about getting a fitness program that shows you exactly how to train for maximum fat loss. We have reviewed fat loss workout programs on the site, so again check some of them out and see if there is one that appeals. There are many available, but one we like is Turbulence Training for fat loss.

Regular Cardio – If you want to lose weight rapidly, then you need to be doing regular cardio exercise. There are lots of ideas about which is the best form of cardio, i.e., a long steady pace or high-intensity interval training. And to be honest, both work if followed consistently with the correct diet. However, in our experience of losing weight quickly, a combination of the two is ideal.

Along with these focused types of workouts, you do also need to be doing some form of activity on a daily basis. Whether it be more walking, cycling, playing more sport or just being up and moving around, it doesn’t matter so long as you don’t have days where you do nothing unless of course you are not well.


We think it goes without saying that if you want to lose significant amounts of weight, then there have to be some lifestyle changes.

Cut Back on Socializing – First off, your social life may need to be put on hold for a while. If you are eating out a lot or continually meeting friends for drinks, then this needs to be reduced until you hit your goals. If you only have a few days or weeks to your deadline, then we would say cut it out completely. However, if you have a little longer, then scale it back to maybe no more than once a week.

Improved Sleep – This is a lifestyle factor that is often overlooked but very important. Many people don’t sleep as much or get quality sleep as often as they should, and this can slow down fat loss. Now the whole debate surrounding weight loss and sleep deprivation is beyond the scope of this article. However, some research has shown that partial sleep deprivation can influence vital hormones that affect weight loss and weight gain.

Lack of sleep can also reduce insulin sensitivity, increase your appetite, and slow down your metabolism when resting. Getting enough quality sleep is good for your health in general and allows you to function at your best. So you should always strive to ensure you improve the amount you get. That said, too much sleep can also be a problem if wanting to lose weight. Therefore, we would recommend no more than 8 hours a night.

Manage stress – Again, another factor that not considered but can have a significant impact on losing and gaining weight. If you are always emotionally and physically stressed, then your body will have a lot of the hormone cortisol flying around. Cortisol is the hormone associated with “fight or flight” and has been linked to abdominal fat storage and reducing lean muscle tissue. Also, in times of stress, you tend to eat more to help you cope with the situation, which, of course, will derail your results.

Getting good sleep will help reduce stress, and you can typically cope better with a good night’s sleep under your belt. But learning to take time out and relax can also be beneficial. Basically, the less stress you feel in your life, the more chance you have of losing weight and keeping it off.

Final Thoughts

These factors are the basic framework you need to have in place if you are going to stand any chance of losing weight fast. Once you have committed to this, then you can start applying or using the rapid fat loss tips and products that we have on highlighted on this site.

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