Make time for exercise. At first, you may gain weight, but exercise is an indispensable part of a long-term and lasting weight loss plan. If you really want to lose weight and keep in shape, no matter how busy you are, make time to exercise every day. Even small things like walking more and driving less will affect the effect of losing weight quickly. Before starting exercise, measure the waist circumference, hip circumference and chest circumference with a tape measure. If you gain weight, your body circumference becomes smaller, which means that your body fat is reduced and your muscles are increased.