How to lose weight fast for men and where to even begin?
Let’s be honest here, you’re probably reading this article right now because you are in a bind. But let me tell you: you are not alone on this one.
After all, weight loss isn’t a walk in the park. There is no one-size-fits-all method. Crash diets or fad weight-loss courses won’t set you up for the long haul. If you’d like to lose weight fast, a few simple changes in your lifestyle can help bring fast results with long-term success.
Here’s why.
Why Crash Diets Don’t Work
It’s not as if the medical field hasn’t warned us enough about this risque method of dieting. But many people still succumb to crash dieting when they want to lose weight quickly. This destructive eating behavior can even take a toll on mental health.
A Doctor from Penn Medicine indicated that a crash diet is a temporary form of weight loss. After you lose the weight from crash dieting, you’ll go back to eating as you were before and gain all the weight back.
While it may seem like an “easy way out”, it’s not an ideal way to lose weight. A lot of dangers come with it and can only lead you to gain more weight in the long run.
Here are a few reasons why crash diets are bad for your health:
Nutrient Deficiency
Crash diets often tread around one concept: trying to eat as little as possible. A proper balance in macros? Thrown out of the window.
Instead, you’re stuck with abstaining yourself too much from eating, including the necessary nutrition from food your body needs to function. Such deficiency in nutrients can weaken your immune system and lead to several health problems.
Muscle Loss
Once you begin a crash diet, you might lose the extra weight. But most of it won’t be from fat at all. No. What you’ll likely lose first are your muscle mass and water weight.
You’ll end up feeling lethargic. This imbalance or lack of muscle mass can most likely decrease your body’s ability to burn fat.
Decrease In Metabolism
Along with muscle loss comes the decrease of our body’s metabolism. It’s because your muscles use more energy than fat at rest, so the less muscle mass you have, the less likely chance you’ll have of losing weight quickly.
Weight Gain
It’s one of the reasons why people who crash diet rarely ever find long-term success. A culprit to yoyo dieting, many who crash-diet would succumb to eating unhealthily again after the method.
The sudden shifts from eating too little to too many can cause a yoyo-effect on the scale. Most end up gaining double the amount of weight they were before.
How Can You Men Lose Weight Fast?
If crash diets don’t work, what’s the alternative?
Down below, we’ll give you 20 effective solutions that can help you lose weight quickly with long-term success.
Learn to lose weight fast and beat the scale the healthy way by applying these helpful tips to your daily life:
Table of Contents
20 Best Tips On How To Lose Weight Fast For Men
1.Have a Feasible Goal
When you’re setting yourself up for a weight loss challenge, you need to have a clear goal in mind. However, as excited as you are to aim high, you have to be realistic about it.
Set a feasible long-term goal to keep you motivated and add short-term weight loss goals along the way. Setting small, attainable, consecutive goals will make it easier for you to transition to a healthier lifestyle.
Remember, small wins together make the most significant differences.
2.Make a Workout Plan
We can’t stress enough how crucial exercise is to successful fat loss. Creating the right workout plan at the beginning of your fitness journey can guide you through the process. See what types of exercise routines you can stay committed to.
Any sort of physical activity is good, as long as it is something you can follow through. Schedule workouts that can easily fit into your weekly schedule. You can create a fitness journal to help keep you on track with your workouts, diet, and progress.
Consistency is key. Be sure to construct a workout plan that’s both effective and time-efficient.
3.Start Strength Training
Strength training is essential to successful weight loss since it increases muscle mass. The more muscle mass you have, the more effective your body will be in burning fat. It can effectively target hard to reach areas such as belly fat or visceral fat.
Men tend to accumulate more visceral fat than women, and having excess visceral fat can lead to the risk of heart disease and health problems like diabetes. Strength Training can help you lose a substantial amount of visceral fat.
One particular study involving 78 participants found that strength training significantly improved their visceral fat loss. Even doing simple exercises like push-ups can help increase your muscle mass. You can do it virtually anywhere, no equipment needed.
4.Do More Cardio Exercise
Nothing sheds the pounds faster than doing cardio exercises. It’s a common one-stop solution that can help you break down and burn fat quickly.
Adding cardio exercises such as jogging, swimming, and dancing to your workout routine can give a massive improvement to your body’s cardiovascular health and boost your chances of weight loss.
Doing cardio exercises regularly has been proven to help release endorphins or “happy hormones” from the brain, which can improve your mood and mental health.
5.Do High-Intensity Interval Training (HIIT)
If you’re looking for a heart-pumping exercise to add to your workout routine, then doing High-Intensity Interval Training can be an efficient way to lose the extra pounds fast.
If you aren’t familiar with this exercise yet, HIIT involves doing quick bursts of physical activity followed by short recovery periods. One study claims that HIIT exercise burns 30 percent more calories compared to other exercises.
It’s a great workout that can keep your heart rate going and your metabolism kicking.
6.Control Your Hunger and Cut Down Your Portions
Portion control is one of the main pillars of dieting. Even cutting down your portion less to 20 percent than your usual can already set the fat-burning gears running.
Also, be mindful in getting the right balance of macros in your plate: That being the amount of Fat, Protein, Carbs that you consume per serving. Ensure that you won’t go above or below your calorie deficit.
7.Eat More High Protein Foods
Protein has a unique way of reducing your appetite. Also, upping your protein intake can significantly help your body’s ability to burn fat.
Lean protein like fish or chicken breasts can increase your muscle mass and metabolism altogether. One particular study has shown that consuming a high protein diet can help make you feel less hungry. Another also indicated that eating protein can help effectively reduce belly fat.
8.Reduce Carb Intake
When you’re on a diet, you should be more particular about your food choices. That means knowing the food to eat and the food to avoid.
Carbohydrates are one of the things you should lessen in your diet. Consuming a vast amount of carbs is known to increase belly fat and elevate your blood sugar levels that can increase your feeling of hunger simultaneously.
It’s best to switch the white bread and sugary pastries with whole grains such as whole wheat or oatmeal.
9.Fill Up on Fiber in Your Diet
There are many health benefits that come with adding more fiber into your diet, and a clean digestive tract is just one of them.
Fiber-rich vegetables and leafy greens can help you lose weight in more ways than one. When soluble fiber absorbs water, it helps make you full longer by passing through the digestive tract slowly.
10.Eat More Healthy Fats
Believe it or not, adding a dose of healthy fats to your diet can help you with your weight loss.
Foods that are considered healthy fats are nuts, seeds, and even avocado can help increase satiety and promote the feeling of fullness.
However, it’s should note that while they may be beneficial to weight loss, healthy fats are still high in calories. Be sure to keep it well around or below your calorie deficit.
11.Get the Necessary Probiotics
Adding probiotics to your diet helps introduce good bacteria to your digestive system. This will not only aid your body’s digestion but also help it diffuse the nutrients in the food you eat.
Sources claim that you can lose up to 4 percent of your body fat percentage through consuming probiotics containing Lactobacillus that are usually found in yogurt.
You can also add variety to your diet by adding naturally probiotic foods like kimchi and natto.
12.Add Iron to Your Diet
Iron is crucial to the healthy circulation of oxygen in your muscles and body. Iron deficiency can lead to health issues like anemia and thyroid problems that can contribute to weight gain.
That’s why adding a bit of iron to your diet can help prevent the risks. It can improve your body’s energy levels and aid in weight loss altogether.
13.Count Calories to Avoid Overeating
One of the best ways to successfully lose weight is by counting the calories of the food you eat to prevent overeating beyond your calorie deficit.
Keeping track of the foods you eat can not only help you get an overview of your daily calorie consumption but also serve as a guide to prevent you from going off course in your diet.
An overview or a record of your eating patterns can also help you identify which areas in your diet you’ll modify.
14.Never Skip Breakfast
If it hasn’t been stated enough, breakfast is the most important meal of the day. And it goes without saying how detrimental it would be for both your health and weight loss if you choose to skip it every day.
Breakfast is the fuel your body needs to function properly throughout the day. Skipping breakfast would only impede its ability to burn calories and fat.
A good number of people have experienced struggling to remain consistent with their diet because they skipped. Eating a well-balanced breakfast is an excellent way to start the day and help you lose weight.
15.Do Intermittent Fasting
While some might argue how intermittent fasting is a fad diet, it’s not. People have been practicing this method for many years.
Intermittent fasting is a diet method that revolves around a cycle of fasting and eating. It has also been shown to boost metabolism.
Research shows that men who followed an intermittent fast could lose weight quicker than those who followed a calorie restriction.
16.Drink Plenty of Water
Dehydration can cause nasty headaches and heart palpitations since your body isn’t hydrated enough to function properly. Drinking a glass of water in the morning can help you feel revitalized and upbeat throughout the day.
It’s crucial to drink plenty of water to keep your body hydrated, especially if you are trying to lose weight. Water is generally vital to maintaining a healthy body.
Lemon Water has special properties that aids digestion, helps flush out the toxins in your body, and can even curb your appetite.
17.Try Safe Fat-Burning Supplements
There’s nothing wrong with taking fat-burning supplements, as long as it is safe and legitimate. There are plenty of supplements that contain natural ingredients.
Most safe fat-burners even have a couple of added doses in vitamins, which can help you maintain a healthy body. Be sure to proceed with caution before you purchase fat-burning supplements. Only buy from legitimate brands that are FDA approved.
18.Avoid Sugar Diet
High sugar diets can cause significant setbacks in your weight loss journey. Avoid consuming too much junk food that is loaded with sugar and extra calories. It’s vital to also look out for “diet foods” labeled “low-calorie” but are still packed with unhealthy amounts of sugar.
Over-consumption of sugar has been proven to increase the risk of obesity and diabetes. While eating a bit of sugar might be okay, it’s best to stay away from fruit juices or sweet treats that would only add more inches to your waist.
19.Make Sure You Get Enough Sleep
Lack of sleep can be a problem for your health especially when you are trying to lose weight. Not getting enough sleep decreases your body’s ability to burn fat. It also affects your body’s performance.
It’s not ideal neglecting to put the right hours in your sleep. Proper rest is vital to your health. Sleep helps your body restore, rebuild, and function properly.
20.Get Professional Support
Don’t hesitate to ask for help. Whether it may involve going to your local physician or hiring a fitness trainer, whichever makes it easier for you.
Because transitioning into a healthier lifestyle can be challenging. Having that extra support can help keep you in check. They can make sure you’re going the right path: healthwise and goal-wise.
The Bottom Line
There are a lot of methods that can help you achieve a fast and effective weight loss. But commitment and willingness for a healthier lifestyle change will be your key to success.
The process can be overwhelming, but you can look at your fitness journey one step at a time. Pair your will-power with proper diet and exercise; you’ll set yourself up for quick weight loss with long-term success.
