Here they are:

1. Build more muscle with exercise: muscles use energy

Losing weight is easy: you need to expend more energy than you take in. In essence, this means that you need to eat less, but you already know this.

However, here's a powerful tip you may not know: while fat is inert, your muscles use energy, even when you're not exercising. Therefore, exercising to build muscle needs to be part of your weight loss regimen if you want to lose weight fast.

The simplest way to build muscle mass is to use weights. You can go to the gym to lift weights, or you can buy some muscle-building equipment to use at home. You don't need to do much weight training: even just half an hour every couple of days will turn your flab into muscle.

Combine your weight training with muscle-lengthening exercise, like yoga, so you become lean and taut. Yoga stretches your muscles to that you don't look bulky.

2. Drink more water before meals

Drink water! This is one weight loss tip you hear everywhere, because not only does water help your body to function better, keeping hydrated is good for your metabolism.

Drink a glass of water before every meal. The water acts as a mild appetite suppressant, so that you feel full faster.

If you get hungry between meals, drink a glass of water and wait 15 minutes. Sometimes when you feel hungry, it's actually a signal of thirst, which your body misinterprets. If you're still ravenous in 15 minutes, eat a small piece of cheese, or other form of protein. Protein fills you up.

3. Eat protein at every meal

Protein satisfies you. So aim to eat protein at every meal. You could have an egg for breakfast, and lean meat or fish for lunch and dinner. You don't have to go the complete low-carb route, but eat some protein (or drink a glass of milk) with every meal.

Your weight training will initially improve your appetite; a good supply of protein ensures that you don't feel hungry between meals.

4. Avoid weigh-ins

Although it's tempting to weigh yourself each day, to keep track of your weight loss, avoid this. Limit yourself to one weigh-in every week. Wear the same clothes, and weigh yourself at the same time each week.

Your body is changing as you exercise and eat well, and often your weight loss won't show up immediately, even though you have lost fat. This is because you're gaining muscle, and this is a good thing.

Here's a bonus tip: keep a weight loss journal. Write down what you eat and drink every day, and record your weekly weigh-ins. Keeping a journal is motivating: you can see how much weight you've lost, and you can also see what you're eating - often we eat unconsciously, and your journal will keep you aware.

Fast weight loss is simple and guaranteed if you follow the four powerful weight loss tips above. You'll be surprised at how quickly the weight falls away, and you'll love your new shape.