If you are looking to lose weight quickly you need to increase you calorie burn. A good fitness routine should help you burn at least 500 calories in a day so that by the end of the week you end up burning at least 3500 calories. Early morning Replace that early morning chai loaded with milk and sugar with lemon tea. You can also have green tea without sugar in the morning to cut down on your sugar intake and bolster your metabolism. Healthy recipes Breakfast: Ditch that calorie dense aloo paratha in the morning and have two filling idlis.