When talking about weight loss, it is a known fact that women and men lose weight in a different way. And, men hold the lead because they usually shed surplus pounds faster than women. Thanks to their leaner muscle tissues, men have the capacity to burn more calories than fat even when they are resting.
Moreover, if a woman and a man were to reduce the same amount of calories, the man would drop more pounds. However, this is a short-term effect and in order to lose weight for men long-term, one needs to put in additional effort. And, there are specific weight loss tips that men ought to implement if they want to lose weight, but also maintain the newly-gained one.
- Do you want to lose surplus weight and define your muscles?
- Are you a man who is looking for healthy ways to shed extra pounds?
- Do you want to learn the ultimate methods to lose weight fast?
If your answer to the previously questions is a yes, make sure you stick with us. We have put together a set of the 16 optimal tips to finally say goodbye to all that extra fat and define the muscles. You will definitely see your body transform. Come on; let us check out the list together…
How to Lose Weight Fast: 16 Best Tips for Men
1. Weight Loss Pills
Despite a bad reputation because many consider them to be ‘nothing more than a mixture of non-beneficial minerals with a short-term weight loss effect’, not all of the weight loss supplements available are like this.
In fact, there are specific minerals, nutrients, and vitamins from nature that can speed up your metabolism and help you shed fat when taken in combination with a healthy diet and a viable exercise plan.
Therefore, if you are a man who is on a path of reaching weight loss and a leaner body, make sure you try out the following quality supplements:
- Caffeine
- Whey protein
- Glutamine
- Green tea extract
- Chitosan
- HCA
- Cayenne pepper
- Olive leaf extract
- Vitamin D
- Chromium
2. Transform your nutrition
Taking into account the importance of a healthy diet for a positive weight loss outcome, it is essential that men better their diets. And, the healthy diet should not stop after you achieve the desired results, but it needs to continue throughout your whole life.
By doing this, you will not just maintain a steady weight, but improve your health too. In order to better your nutrition, you need to give up junk food and processed and refined products and also avoid excessive alcohol consumption. These foods are weight loss enemies. They cause weight gain, impede weight loss, and have a negative impact on your health. Unfortunately, men do not find it easy to change their diet, especially when it comes to reducing their meal size.
Often times, big meals and bodies are promoted in the media as “manly”. Hence, eating small and light portions can make men feel ‘less like a man’. However, this misconception needs to be put aside and to choose filling foods rather than giant portions of nothing. Below, check out the friendliest weight loss foods to add to your diet:
- Fish like salmon and tuna
- Poultry like turkey breast and chicken
- Low-fat Greek yogurt
- Lean game meat like bison
- Lean beef cuts
- Legumes
- Cottage cheese
- Green leafy veggies
- Whole grains like buckwheat and brown rice
- Fruits
3. Choose healthy snacks only
Just like any other dieter out there, men will also get hungry between meals. And, if you opt for unhealthy snacks, you will sabotage the efforts you put in into the healthy meals. So, make sure you are also more mindful about snacks too. Stay away from processed snacks that can cause you to overeat and add to your waistline.
Though you may have enjoyed your fair share of French fries and draft beer during your game night, think about how they will impact your weight loss. Though they may feel satisfying, snacks like chips and cookies are full of calories and low in nutrients.
This being said, go with healthy and fiber-rich snacks. Both soluble and non-soluble fiber keep the body sated for a longer period of time and this will help you make smarter food choices and eat smaller portions because you will not be too hungry. Check out the best snacks to lose weight fast for men:
- Peanut butter
- Whole grain crackers
- Nuts like almonds or Brazil nuts
- Low-fat dairy like skim milk or chocolate milk
- Plain Greek yogurt
- Berries topped with chia seeds
- Hard-boiled eggs
- Chopped veggies with hummus or other healthy dips
4. Cook your meals in the right way
One of the most important weight loss tactics for men is to learn how to cook healthy meals which will help build muscle without increasing the waistline. When you do not implement healthy cooking methods, adding weight loss friendly foods will not be of much aid.
Reduce your fast food and restaurant food consumption and focus on cooking most of your meals at home. Remember, cooking does not have to be as complicated as you imagine it to be! You can learn how to cook and the first step towards it is to start!
Below, check out the healthiest food preparation methods if you want to lose weight fast for men:
- Grill lean meat without oil and butter (marinade poultry in citrus or top it with a bit of olive oil)
- Roast veggies- for example, onions, carrots, and Brussels sprouts topped off with some olive oil, salt, and pepper; you can also roast seafood and meats
- Poach seafood, for example, salmon; this will boost the flavor and lower the usage of fat
- Sauté fish, meats, and veggies instead of frying them– the oil usage is much lower and the flavor is optimal
- Bake healthy pizza by replacing the meats and cheeses with veggies
- Bake sweet potatoes (they are much healthier) rather than frying regular potatoes
5. Be careful about your intake of calories
If your goal is weight loss, you need to pay attention to the amount of calories you consume on the daily. One of the best ways to find out your needed calorie intake per day is with a calorie calculator. This calculator takes into account the gender, weight, and activity levels.
This is because the body of men usually requires higher amount of energy in the form of calories than a woman with the same size. Males also have more muscle mass and higher lung capacity than women do and thus, need additional energy. Since your calorie needs may vary, a calculator is a good way to start and find out how many calories you need to reduce in order to lose or maintain the lost weight. You can find it online.
6. Avoid eating out
Of course, it may seem like an excellent idea to head out to your favorite restaurant with colleagues after work, but the food there could impede your weight loss. In most cases, men reach for the most delicious or the familiar meal from the menu instead of the healthiest option available.
Topped off with a beer or two or some other alcoholic drink, you can easily exceed your daily calorie intake. Instead of choosing the steak sandwich topped with all kinds of sauces, go with a plain grilled chicken breast or a full-size salad portion. And, try to eat most of your meals at home because you can control the ingredients, which is not the case in restaurants.
7. Choose healthier condiments
Even though mayonnaise may be your staple for sandwiches, it will mess with your weight loss efforts. Did you know that one tbsp of it has approximately 100 calories and 10 grams of fat? So, replace it with mustard which is almost free of calories. Moreover, rather than adding store-bought salad dressing over salads, go with salsa.
And, avoid restaurant dressings which contain a lot of calories and fats. On the other hand, salsa is low on calories and will boost the flavor of the meal significantly. When it comes to sour cream, avoid it or replace it with fat-free plain Greek yogurt.
This is because two tbsp of sour cream contain around 60 calories and 3 grams of fat whereas in Greek yogurt, there is only a quarter of the calories, plus 3 grams of protein.
8. Eat healthy breakfasts
Even though a healthy breakfast is not some kind of magical solution to weight loss, a study has shown that people who eat breakfast and smaller lunch and dinner have lower BMIs. Moreover, people who consume breakfast have a smaller chance of heart illness, hypertension, and high levels of cholesterol than those who do not.
Why is breakfast so potent, you probably wonder? According to some experts, it is because the digestive system performs optimally in the morning rather than at night. Therefore, opt for smaller meals during the day and eat up to 35 percent of your daily calorie intake in the morning.
By doing this, you increase your satiety and give sufficient time for the body to burn off what you have consumed in the morning. If you want to know what some of the healthiest breakfasts are, check out the list below:
- Yogurt and berries
- Oatmeal
- Chia and quinoa porridge
- Avocado toast with egg
- Eggs and sautéed veggies
- Egg muffins
- Banana and peanut butter smoothie
- Spinach quiche
- Blueberry and flax muffins
- Lemon poppy seed protein squares
- Healthy pancakes like whole-wheat and banana
9. Ditch soda drinks and fruit juices
If you consume diet sodas and store-bought fruit juices on a regular basis, you need to stop if weight loss is on your mind. These drinks are abundant in calories and sugar and stripped of nutrients. So, they add up inches to the waistline.
Believe it or not, a can of coke contains 140 calories and 39 grams of sugar and no protein or fat! And, despite having the word ‘fruit’ in it, fruit juices have nothing healthy about them and they are full of added sugar.
In fact, they have as much as calories and sugar as soft drinks and some may contain even more. Though there is a small amount of antioxidants and vitamins in these juices, they cannot make up for all the unhealthy sugar which has been linked to weight gain and other serious health issues. Therefore, choose healthier drinks like the following ones:
- Water
- Homemade smoothies and juices
- Coffee, black and sugarless
- Green tea
- Lemon
- Ginger tea
10. Control your alcohol consumption
Even though some studies indicate that alcohol like red wine has health benefits like lower risk of heart illness; regular consumption of alcohol, including wine, can sabotage your weight loss. If drinking alcohol is a common pastime for you, but you want to lose weight fast for men, it may be time to reduce it or replace it with healthier drinks.
Remember, you can still consume some alcoholic drinks from time to time without fearing weight gain. This includes drinks like vodka, brandy, whisky, gin, and tequila. Wondering how alcohol is sabotaging your slim figure and weight loss? Find out in the list below:
- Alcohol is mostly low on nutrients and full in empty calories
- Beer contains simple sugars and calories which contribute to surplus belly fat and weight gain
- It lowers inhibition and weakens our decision-making, especially when it comes to food
- It impedes quality sleep; regular sleep is important for balance in the hormones and averting low energy and hunger pangs
- It puts additional stress on the digestive processes and slow down the release of digestive secretions which ease the breakdown of food and nutrient absorption
11. Go low-carb
Low-carb diets restrict the consumption of carbs like those in pasta, bread, and sugar-rich foods. On the other hand, the diet encourages the consumption of protein, veggies, and fat. According to studies, these diets can help trigger shedding of surplus pounds and better the health.
What’s more, according to a study, these diets are more beneficial for men than women in terms of weight loss. If you are also thinking about implementing this type of diet, check out the foods you need to reduce or avoid:
- Grains and breads like wheat, rice, white and whole-wheat bread, and bagels
- Some fruits like mango, banana, dates, raisins, and pears
- Starch-rich veggies like beets, potatoes, sweet potatoes, and corn
- Pasta
- Cereals
- Beer
- Fruit juices
- Flavoured yogurt
- Legumes and beans like chickpeas, peas, lentils, black beans, and kidney beans
- Fat-free and low-fat salad dressings
- Sugar
- Honey
- Crackers and chips
- Milk
12. Be physically active on the daily
Sometimes, you can lose surplus weight without the need to perform complex workouts. According to research, you can lose weight fast for men if you eat healthy and introduce half an hour of physical activity every day.
This workout can be a formal one comprised of specific exercises or not. It may be housework, gardening, playing with your pet, walking your dog, riding a bike or heading for a walk with your friend or partner. By being physically active, you increase the burning of calories and as you may already know, to achieve weight loss, you need to burn more calories than you intake.
13. Lift weights
Weight lifting can do wonders for your weight loss. Believe it or not, two sessions of heavy lifting on a weekly basis can lead to 3 percent reduction in body fat. This is because lifting weights causes the burning of calories after the activity has been finished due to the muscles needing more calories to be maintained.
Therefore, make sure you include a weight lifting session to your workout plan. For the weight loss effect to be ongoing, gradually elevate the resistance, i.e. the weight you are using.
14. Get enough sleep
Unfortunately, a lot of men do not realize the importance of quality and regular sleep for weight loss. Why do you need those 7 to 8 hours of sleep per night to encourage shedding of surplus pounds?
When we sleep, our body burns fat and balances the metabolism hormones, including the cortisol, insulin, and growth hormone levels. So, lacking sleep does not aid your weight loss efforts. Moreover, sleep ensures that the lost weight is mostly fat, not muscle.
If you want to learn how to adopt a better sleep routine, check out the following list:
- Avoid going hungry to bed
- Avoid having big meals before sleep
- Do not workout at least three hours before your bedtime
- Go to bed at approximately the same time every night
- Wake up at approximately the same time in the morning, including weekends
- Relax before sleep, read a bit or take a warm bath or a massage
- Sleep in a relaxed surrounding and as quieter and as darker as possible
- If you cannot fall asleep for more than half an hour, get up and do something relaxing until you feel sleepy
15. Do not forget about cardio
In order to increase your chances for a successful outcome, it is not just important to implement weight and resistance training, but to do cardio (aerobic) exercises too. In this way, you will not just shed weight, but have a leaner and more defined body. How does moderate cardio help lose weight for men?
Cardio workout is comprised of exercises that elevate the heart rate into the target zone where the most calories and fat can be burned. In order to count as cardio, it needs to be done for at least 10 minutes. Cardio helps burn fat and calories, strengthens the heart, elevates the lung capacity, lowers the chance for hypertension, diabetes, and some types of cancer, relieves anxiousness, depression, and stress, betters the quality of sleep, and improves the bone density.
What is great about cardio is that you do not need to work out for an hour or so to reap the advantages- a daily 15-minute walk can help a lot. Not a fan of walking? No worries, here are other cardio workouts you can try out:
- Stationary bikes
- Treadmills
- Elliptical trainers
- Rowing
- Stair climbing
- Swimming
- Specific exercises like jumping jacks, jumping rope, burpees, jogging in place
16. Spice up your diet
Did you know that some herbs and spices can help you with weight management by reducing fat, lowering the appetite, and elevating the metabolism? Moreover, they are not just a beneficial way to boost weight loss, but they contain some powerful nutrients like antioxidants, vitamins, and minerals too.
These nutrients can help fight off heart illness and chronic illnesses. If you want to learn about the optimal herbs and spices to lose weight fast for men, check out the following list:
- Ginseng
- Cayenne pepper
- Black pepper
- Cinnamon
- Mustard
- Dandelions
- Turmeric
- Cumin
- Cardamom
- Ginger
Final Thoughts
These 16 ultimate weight loss tips will help you get rid of surplus fat and pounds in a healthy and quick way. By sticking to a beneficial weight loss plan, you will also build muscle and prevent yo-yo effects. There will be no need for unhealthy diets, excessive physical activity, and other “sacrifices” to achieve a weight loss and better your overall health.
To lose weight fast for men, it is pivotal that you remove all unhealthy foods from your diet and focus on healthy and whole foods. And, do not forget about implementing the right workout plan consisted of cardio and weight lifting. Make time for a healthy breakfast as much as possible and avoid overindulging in alcohol and carbs. When you are dedicated and persistent, weight loss is imminent!
Reference sites:
- https://www.verywellfit.com/average-calories-per-day-for-a-man-4121367
- https://www.verywellfit.com/the-annual-cost-of-your-daily-soda-habit-3495784
- https://www.healthline.com/nutrition/fruit-juice-is-just-as-bad-as-soda
- https://www.healthline.com/nutrition/weight-loss-drinks
- https://www.healthline.com/health/alcohol-and-weight-loss
- https://www.verywellfit.com/simple-ways-to-save-100-calories-per-day-1087922
- https://www.verywellfit.com/the-best-weight-loss-foods-for-men-4129530
10.https://www.livestrong.com/article/271971-weightlifting-workouts-to-lose-weight-for-men/
