If you’re wondering how to lose weight fast for men, you’re not alone as over 70% of adults in the United States are overweight or obese. Rapid weight loss isn’t always sustainable long term, but you can expect to safely shed 2 pounds per week and keep it off for life with right weight loss plan. Knowing how to lose weight fast for men involves using a few simple strategies with proven success!
- 1 #1 Know Your Calorie Allotment
- 2 #2 Track Your Calorie Intake
- 3 #3 Weigh Yourself Daily
- 4 #4 Drink More Water
- 5 #5 Eat More Fiber
- 6 #6 Increase Cardiovascular Exercise
- 7 #7 Drink Caffeine
- 8 #8 Get More Sleep
- 9 #9 Eat Small Frequent Meals
- 10 #10 Reduce Your Carbohydrate Intake
- 11 #11 Mix Alcohol
- 12 #12 Dine Out Less
- 13 #13 Set Goals and Track Progress
- 14 #14 Make Sure Your Hormones are Balanced
- 15 #15 Sign up for The Total Transformation ‘TT40 Method’ Program
#1 Know Your Calorie Allotment
Weight loss calorie needs for men are often 1,500-1,800 calories daily based on the National Heart, Lung, and Blood Institute’s guidelines. Your individual weight loss calorie requirements might be higher or lower depending on your size, activity level, and usual energy intake.
Aim to reduce your current intake by 1,000 calories daily to drop about 2 pounds per week. If your usual intake is 3,000 calories consume 2,000 calories daily instead. If your normally eat 2,500 calories, aim for 1,500 calories for fast weight loss.
#2 Track Your Calorie Intake
Record your calorie intake, at least initially, so you know if you if you’re on track for weight loss. Write down your usual intake for a day and subtract that number by 1,000 calories to determine how to lose weight fast for men. To figure out how many calories you’re eating, use an online calorie tracker or app, such as Fatsecret or MyFitnessPal.
#3 Weigh Yourself Daily
You might have heard it’s best to weigh yourself once a week, but studies show daily weigh-ins are actually more effective for weight loss! To achieve the most accurate results, step on the scale at the same time each day – such as when you first wake up each morning. Record your results in a journal to track progress over time.
#4 Drink More Water
Boosting your water intake helps you feel full from fewer calories, especially when you drink water before meals. Men should aim for at least 1 gallon of water each day, but individual fluid requirements vary based on your size, activity level, and how much you sweat.
Aim to drink at least 2 cups of water when you first wake up in the morning AND before meals to make it easier to eat fewer calories throughout the entire day. Studies show this strategy enhances weight loss.
#5 Eat More Fiber
Fiber helps you feel full but isn’t entirely digested or absorbed by your body. If you’re wondering how to lose weight fast for men, increasing fiber is part of the answer. Aim to fill about half of each plate with non-starchy vegetables, such as leafy greens, cucumbers, tomatoes, green beans, asparagus, green peppers, mushrooms, and broccoli.
Fill one-fourth of your plate with fiber-rich starches – like whole grains, legumes, peas, sweet potatoes, and corn. Snack on nuts and seeds to further boost fiber.
The goal is to lose weight fast for Men, so you really should aim for at least 38 grams of fiber daily. If you’re not quite meeting this goal, ask your doctor about taking fiber supplements, as studies show fiber supplementation is associated with reductions in waist circumference, body weight, body mass index, and eating occasions.
#6 Increase Cardiovascular Exercise
Increasing cardiovascular (aerobic) exercise also helps you shed unwanted pounds and burn body fat. Cardio exercises include walking, jogging, cycling, swimming, stair climbing, rowing, and using an elliptical machine. Other cardiovascular workouts involve playing basketball, soccer, racquetball, hiking, or cross-country skiing. Studies show that working out aerobically for at least 45 minutes most days of the week by burning 400-600 calories daily results in significant weight loss in overweight adults.
The idea is to lose weight fast for men, women also for that matter, you should try shorter fat-burning cardio workouts lasting 20-30 minutes with high-intensity interval training (HIIT)! Simply alternate 30-60 seconds of high-intensity exercise with 30-60 seconds of lower intensity cycles to maximize fat-burning results.
Don’t forget to add resistance training to regular exercise routines to increase lean muscle, boost your metabolism, and further enhance fat loss!
#7 Drink Caffeine
If you’re wondering how to lose weight fast for men, drinking coffee or tea daily is a good place to start. Caffeinated drinks, especially 3 cups or more per day, are associated with lower body mass indexes and smaller waist circumferences, say researchers. Black coffee and unsweetened tea are very low-calorie beverages, but caffeine in them boosts your energy to help you stay active.
Caffeine also jump starts your body’s metabolism to increase energy expenditure. Avoid drinking caffeine late at night, however, as doing so can hinder the quality of your sleep.
#8 Get More Sleep
If you’re sleep deprived, boosting the quality and quantity of your sleep enhances weight loss so you can drop excess weight fast. Chronic sleep deprivation is associated with weight gain, increases in hunger, and the desire for high-calorie comfort foods, say researchers.
Why is this the case? Getting too little sleep alters hormones within your body related to appetite control, making weight loss difficult. To shed pounds as quickly as possible, aim to get 7-9 hours of sleep each night by setting a regular sleep schedule. Make sure to sleep in a cool, dark, quiet room and ask your doctor about taking natural melatonin supplements if you’re a light sleeper.
#9 Eat Small Frequent Meals
Keep your metabolism going strong by eating small, frequent meals throughout the day rather than one or two larger meals. Studies show that splitting up your meals into groups of six small meals/snacks (containing about the same number of calories each) is associated with a lower body mass index (BMI).
If your weight loss energy allotment is 1,800 calories, aim to eat about 300 calories at each meal, six times daily. If your daily goal is 1,500 calories, consume about 250 calories during meals/snacks six times per day.
#10 Reduce Your Carbohydrate Intake
Reducing your carbohydrate intake is one of the best ways to lose weight fast for men. It involves cutting the following foods from your diet: sweets, sugary drinks, baked goods, regular pasta, white bread, bagels, crackers, and white rice. Limit your daily intake of fruits, starchy vegetables, and whole grains to one fourth of each plate during meals.
#11 Mix Alcohol
Alcoholic drinks pack on extra calories and hinder trying to lose weight fast for men, or anyone really. A 12-ounce can of regular beer contains about 150 calories, and pina coladas provide about 500 calories each! Drinking alcohol also increases your risk of developing certain cancers. Even if you can’t cut out alcohol entirely, reduce your intake to boost your chance of weight loss success.
#12 Dine Out Less
Believe it or not, eating out is associated with a higher BMI. Studies show the more you dine out, regardless of if you eat at fast-food vs. sit down restaurants, your risk of weight gain increases significantly. When fast weight loss for men is your goal, limit eating out and prepare meals at home whenever possible. If you’re at work or on-the-go, portion pre-cooked meals ahead of time or choose protein-rich meal replacement shakes.
#13 Set Goals and Track Progress
If you want to lose weight fast, set goals during your weight loss journey. As studies show, goal setting is associated with greater long-term weight loss in overweight adults. Set the following goals for fast weight loss in men:
1. Lose 2 pounds per week
2. Weigh yourself daily
3. Drink at least 16 cups of water each day
4. Work out at least 30-45 minutes most days
5. Go to bed at _______ each night and sleep at least 7 hours
6. Cut out alcohol, sodas, and other sugary drinks
Write down your goals in a journal and track your progress. Reward yourself for meeting milestones along the way!
#14 Make Sure Your Hormones are Balanced
Low testosterone commonly occurs with age in men, as your levels can decrease by 1% each year beginning around age 40. Low testosterone levels in men are associated with increases in body weight and body fat, lower energy levels, and reductions in lean muscle mass.
Studies show that testosterone therapy in men can produce significant weight loss, improve body composition, and reduce waist circumference and BMI. Have your doctor check testosterone and other hormones and consider treatment if your levels are low.
#15 Sign up for The Total Transformation ‘TT40 Method’ Program
Following an organized weight loss program teaches you exactly how to lose weight fast for men, and provides guidance and support needed to keep you on track long term.
Fitter Healthier Dad offers a weight loss plan specifically designed for men over 40 seeking weight loss, fat loss, better energy, and a longer, healthier life!
When you sign up for the Total Transformation ‘TT40 Method’ Program you’ll receive custom meal plans and menus, at-home fat-burning workouts, and motivational support without complicated eating plans or time-consuming trips to the gym.
The TT40 Method workouts are just 20 minutes a day and you’ll be amazed with your results after just a few weeks!
- Results may vary between individuals