You probably won’t find a lot of useful and reliable resources on how to lose weight fast for men, especially when compared to the plethora for information on quick weight loss for women. And while this is probably due to the fact that women are way more “weight conscious” than men, it actually shouldn’t be this way.
After all, the problem of being overweight is just as common in men as in women, if not more, though many men just chose to ignore it.
However, if you’re reading this, you surely have decided to do something about the weight that you so badly want to get rid of. If that’s right, simply forget all the misinformation and harmful “shortcuts” that you have found elsewhere, and focus on the proven, foolproof ways of losing weight for men that we discuss below.
#1 Switch Out Beverages with Water
Well, when you’re looking to shed some pounds fast, you would expect nothing but weight loss techniques that are extremely challenging and may make your life difficult. And you’re actually right about it to a certain extent – mind you – as to lose a considerable amount of weight in a short period of time, you certainly do have to get out of your comfort zone and do things you certainly won’t be pleased to do.
That being said, there are also some surprisingly easy ways that can contribute greatly to your quick weight loss goals, and prevent the need for having to make too many difficult changes to your diet and lifestyle. And simply switching out your can of soda and other beverages with water is certainly one of them.
This simple change alone would help you avoid the intake of as much as 40 grams of processed sugar, which eventually leads to bad fats – AND over 150 “empty” calories. What we mean by empty calories is those that have no nutritional value at all, so all they do is harm your body in some way and make you gain weight.
If you consume soda and beverages daily, you likely consume well over 1000 empty calories, perhaps significantly more, every week. This clearly suggests that simply cutting them out would prevent you from loading your body with thousands of empty calories every month, which can obviously make a huge difference when you’re looking to lose weight fast.
Similarly, when you replace these drinks with clean, filtered water, you’re actually helping yourself feel less hungry. This is because many times, people simply eat when they are thirsty, as they may fail to realize their thirst, or their mind may trick them into thinking they are hungry. This can also be due to the fact that we like eating way more than we like drinking water. It might sound weird but you would be surprised if you actually try to observe your eating habits and how often you drink water, and compare the two.
And this leads us to our special trick to avoid the confusion. What you can do is simply drink a glass of water when you feel hungry, and wait for 10-15 minutes. If you still feel hungry, then you’re probably actually hungry, and haven’t mistaken your thirst for hunger.
#2 Don’t Ignore the Value of Nutrition
This is more of a useful piece of advice than an actionable weight loss tip. Too many men seem to think that they can get away with not being careful about their food intake or the nutritional value of the foods they consume, just because they are a regular at the gym.
This is a common but huge misconception. You’re probably not going to get anywhere with your weight loss goals with this kind of attitude or approach. Remember, without the right support from your kitchen, your gym wouldn’t be able to make much of a difference at all.
Even if you somehow do manage to drop a few pounds without the right diet or lifestyle but only intense workouts, it will probably be a matter of time before you’re back to square one. What’s more, this may also lead to more harm than good, and you may also end up exposing yourself to some long-term, adverse effects on your health.
#3 Leave Out the Bad Fats from Your Diet – Not the Good Ones
It’s probably a big myth that you need to go completely fat-free to lose weight fast. As a matter of fact, fat is one of the three macronutrients (the other two being protein and carbohydrates), so cutting out on fats completely may definitely end up having an adverse effect on your health.
We are aware of all those “fat-free” diets out there, but we strongly suggest against them, as we think they can be dangerously unhealthy in the long term. You’re fine if not more than one-third of your total calorie intake is coming from fats – but anything in the range of 20 to 35 percent is probably actually a requirement of your body.
That said, however, we are certainly all for cutting out completely on bad or trans and saturated fats – the real culprit behind your weight. Foods that are high in saturated fats include the following:
Similarly, if you’re looking to drop some pounds in a fairly short period of time, you would also want to avoid foods high in trans fat. Some of the common examples of said food include:
- Anything that’s fried or battered, including french fries
- Cakes and cookies
- Waffles and pancakes
- Pie and piecrust
- Meat sticks
- Fried chicken
- Ice cream
- And many more
We know avoiding these long lists of foods can be quite challenging for you, but well, did you really think it’s going to be easy? However, let us also tell you that it’s not as difficult as it sounds. You probably just need to prepare your mind better and stick to your plan with determination.
So now that we have convinced you to stay away from the foods listed above, let us also give you some idea about which foods you can replace them with, that contain good or monounsaturated fats. Some of them include nuts such as peanut, almond and cashew, as well as olives, avocados, seeds, yogurt and some dairy products, and oils such as coconut oil and palm oil.
#4 Do Away with Processed Sugar
Honestly, there probably aren’t many other things worse than processed sugar if you’re trying to lose weight, let alone trying to do so in a very limited time period. This is primarily because all processed sugar can ever do to you is, well, make you fat.
Simply giving up on processed sugar completely would help you start losing weight quickly, perhaps very quickly if you’re also following other effective ways of losing weight fast and putting in some serious effort into it.
So that means that everything that contains processed sugar – including soda, most beverages, junk food and other processed foods – is going to be a big no for you. Processed sugar, besides offering almost no nutritional value, is also very well known for driving up insulin levels. Furthermore, it also makes your body store the extra energy as fat and glycerin, which people have a really hard time getting rid of.
However, the issues associated with the consumption of processed sugars don’t end here. It’s actually believed to be one of the easiest ways to significantly increase the risk of Type II Diabetes. And you probably wouldn’t be wise to think that it’s not something that will happen to you, perhaps because you have no family history of diabetes.
This has more to do with your lifestyle and eating habits than your family history. In fact, Type II Diabetes is very common in overweight men, including those with no family history of the disease.
However, don’t mistake “processed” sugar for all sugar in general. Processed sugar is harmful, natural sugars are not. They are apparently never responsible for the issues we just discussed, and hence seem to be safe enough, even while trying to lose weight.
Many fruits, too, contain natural sugars, but they also offer a ton of nutritional value, so there’s absolutely no reason to try to avoid the natural sugars in such foods. Natural sugars are also believed to send a signal to your brain when you have consumed enough of them; processed sugar, on the other hand, does not.
#5 Ditch Salt
There’s a term known as “water weight”. While water weight isn’t as big a concern as the weight you gain due to bad fats, you would still want to get rid of it too to reach your weight loss goals faster.
Your water weight builds up over time due to your sodium intake, as it tends to hold on to the water that you should actually be passing out as urine. This makes you gain water weight and you get a bloating feeling in your body.
And as we know, salt is probably the biggest source of sodium that we consume daily. Hence, simply cutting down on your salt intake, too, may bring about quite a positive change when it comes to your overall weight loss results.
The foods that would be on your “to avoid” list to control your sodium intake – and thus – water weight and the bloating feeling, include deli meats, red meats, fish, poultry, ham, sausage, processed foods and frozen foods, as well as most canned foods.
Apart from these, an obvious thing to avoid would be table salt. It’s believed that Americans, on an average, consume five or more tablespoons of salt daily. This is about 20 times more than what your body needs, which alone can result in gaining quite a bit of weight over time.
This is also one of the biggest, if not the only factor for sodium deficiency being very, very rare, especially in Americans.
#6 Cut Down on Your Calorie Intake
We know this is an obvious one. However, we want you to look at it from a slightly different perspective, which would help you work on it more effectively and get better results.
As you probably already know, you will need to control your calorie intake big time if you want to lose (a considerable amount of) weight quickly. As a matter of fact, simply cutting down on your calorie intake by about 500 calories may help you lose one pound or more in just a week. Imagine going harder on your calorie intake and also incorporating other effective ways into your weight loss plan.
For instance, if you both reduce your calorie intake as well as exercise daily, you may very well end up losing a good few pounds in as less as a month. However, to work on this plan effectively, you need to figure out what your body’s calorie requirement is, and then comparing it with your current calorie intake. In most cases, there will likely be a significant gap between the two (which is probably the reason you have gained weight in the first place), and so you can go ahead and reduce your calorie intake by about 300 to 500 calories right off the bat.
While your required calorie intake may depend on quite a few factors, your physical activity will likely be one of the most crucial. If you actually try and consume less calories than what you think your body needs, you will knock off some pounds real quick.
But be careful with this approach and don’t overdo it, as it can be harmful if you don’t go about implementing it the right way. Finally, you also need to keep in mind that while reducing calorie intake is an important factor, controlling your craving for sugar is probably going to be the more challenging one.
And remember, even if you manage to cut down on your overall food intake, but fail to keep yourself from giving in to the sugar temptation, you may not make much progress at all with your weight loss goals.
Men apparently have a great advantage over women when working on their body weight as they can use workout techniques like weightlifting much more effectively. And weightlifting is believed to be a great way to turbocharge your weight loss process if you’re already working on reducing your calorie intake and other things discussed above.
This is exactly why it may work wonders for you: you control fat buildup and other factors that lead to weight gain by switching to a controlled diet with a considerably lower calorie intake, and at the same time, shed weight by doing weightlifting and cardio. The latter would help you burn the fat that’s already been sitting in your body and making you fat, and it would actually be quite effective as there are no longer more bad incoming fats to worry about.
Ideally, you would want to stick to a weight that you find a little on the heavier side. That is not to say that it’s recommended to lift crazy weights. As a matter of fact, lifting considerably more weight than you can handle can be very harmful.
All we suggest you to do is to just find something that you’re not breezing through, so that you actually put in some effort that will help you burn fats.