Want to know the best ways on how to lose weight fast for men?
If you’ve tried losing weight but not getting all the results you want then you’re going to want to read this.
I know it can be frustrating with the lack of results you’re getting. It’s easy to get lost reading tips on the internet from so-called “experts.”
Here I’ll show you the best science-backed principles of fast weight loss for men so there’ll be no more guessing.
You might have tried every diet on the planet but are still struggling to lose the weight. The truth is most of these fad diets are not sustainable in the long term.
Men are likely to carry belly fat than women which can make it very difficult to lose.
A lot of men used to be in great shape but it’s easy for things to go downhill over time. It gets harder as you get older as responsibilities stack up, energy goes down and your time is very limited.
This is for you if you’re tired of feeling like you’re out of shape, tired, unhappy and you want to build enjoy life like everybody else.
Losing weight can be different for men than for women. Men are built differently and have different requirements for calories and protein.
I’m sure you agree it can be hard to lose weight fast if you’re a man.
Good news is you’ll be able to lose that stubborn weight fast using the science-backed principles you’ll find here.
Table of Contents
Men’s Weight Loss Tips
When it comes to weight loss for men changing your diet will give you the best results the fastest.
There’s a saying amongst trainers that “you can’t out train a bad diet” and it’s 100% correct.
It doesn’t matter what diet you’re on you’re still going to have to reduce your daily calorie intake to lose weight.
The best way to do this is to just to cut down your portions throughout the day. But as you start to cut your calories you’ll notice that your appetite increases as well as your cravings.
Here I’ll also share with you the best tips to curb cravings and hunger pains that come with the weight loss process.
This review study found very low-calorie diets helped to spur rapid short-term weight loss.
Just make sure you stay away from yo-yo dieting as it’ll only slow you down. But the good news is this study found fast weight loss helped to motivate people to keep going with the dieting.
Getting fast results with your weight loss can be very good for your motivation. There’s nothing worse than starting a diet but not getting any results to show for your hard work.
Weight loss can be very important but you also have to consider lowering your body fat too.
A lot of guys who end up losing weight become “skinny fat.” This is when you lose weight but you still have a very high body fat percentage with little muscle on your body.
Having some muscle in your body will help to give you some definition as well as help to shape your body into a more attractive physique.
Weight Loss Diet Plan for Men
The first thing you can do starting off with your diet is to try logging everything into an app such as MyFitnessPal. Or at least do it for a few days to get a glimpse of the foods your eating every day.
Doing so will help you uncover a lot of the foods you’re eating are actually very high in junk calories.
If you have a lot of weight to lose such as 20 to 30 pounds or more then rapid weight loss will be more than safe for you. But if you’re already pretty lean then losing so much weight so fast will end up burning more muscle than fat.
Even though some women will tell you that it’s easier for men to lose weight than women it’s not the truth. It’s just different.
It can be hard for men to lose weight for different reasons than women. High stress, low time and lots of responsibilities can really make it difficult to lose weight.
Cut Your Carbs
Without a doubt lowering your refined carbohydrate intake will have a big effect on how much weight you’re able to lose quickly.
Many of these processed and refined carbs are what’s responsible for the insulin resistance and massive rise in obesity in the past few decades.
They use to tell you it was better to eat more of these refined carbs and stick to a low-fat diet. But this isn’t the truth and it’s the total opposite is what you should really be doing.
This means kicking out the pasta, bread, pizza and other refined carbs from your diet.
This will help to not only reduce your daily energy intake for the day but it’ll also help you stick with the diet longer.
A study in the Journal of Clinical Endocrinology and Metabolism found those on a very low carb diet lost more weight and more body fat than those on a low-fat diet.
The researchers also found a low-carb diet was more effective in the short term for weight loss than a low-fat diet.
A modified paleo diet is what I’ve found to be the best for men when it comes to weight loss. Most men still want to be able to eat meat and they’ll get their protein requirements for the day.
This study found those eating a low carb diet were less bothered by hunger than those on a low-fat diet. They also had larger reductions in appetite than those compared to women.
Drop The Sugar
Sugar is one of the biggest contributors, if not the biggest, to weight gain and belly fat increases in men.
If you’re addicted to soda or eat a lot of sugar then is going to be number one to get it out of your diet ASAP.
Try switching out your soda for water.
You can try drinking flavored sparkling water such as La Croix. Or you can get a soda streaming machine at your house and use that with some stevia drops to sweeten it up naturally.
Whatever you just make sure you don’t drink your calories.
Lattes, energy drinks, sports drink, and smoothies are often culprits with loads of sugar.
So much sugar in the diet is not only empty calories but it will also contribute to insulin resistance.
This can lead to the development of type II diabetes. You’ll always have trouble losing weight if your body is resistant to insulin.
I know many guys who were able to lose a ton of weight very fast once they dropped the sugar out of their diet.
Try to find natural sweeteners to use to help curb the cravings for sugar such as stevia and xylitol.
If you need help trying with sugar withdrawals check this out.
Intermittent fasting is my favorite way to lose weight fast as well as in the long term for men.
With intermittent fasting, you’ll be able to naturally decrease your daily caloric intake. This is absolutely imperative for the weight loss process.
You’ll also be able to burn more fat off your body while preserving lean muscle mass.
And you’ll also be able to stick with an intermittent fasting diet longer than you would other diets.
This study found those who were alternate day fasting were able to burn more fat and lose more weight.
With intermittent fasting your body burns through your energy reserves a.k.a. your fat. It’s not rocket science that you’ll be burning through your body fat reserves while you’re fasting. Your body needs energy from somewhere.
Another bonus of intermittent a fasting for men is you’ll also have an increase in fat burning hormones such as growth hormone.
This study found men had at 2000% increase in growth hormone production from intermittent fasting.
One of my favorite methods of intermittent fasting is a 16 hour fast followed by an eight-hour feeding window.
But if you also want to step your game up you can also try an alternate day fasting protocol. This will end up giving you more results but will require more effort.
Get Your Greens
Eating more green vegetables is one of the most underrated parts of the weight loss process.
Low-carb and fibrous vegetables should be making up the bulk of your carbohydrate sources. Here are some examples:
- Swiss Chard
A lot of men make the mistake of going on a low-carb diet and completely avoiding all carbohydrates. But this is a mistake.
The trick is to eat healthy vegetable sources instead for your carbs.
This will help to fill your micronutrient demands your body needs. If you’re not getting enough of these healthy micronutrients then your energy will deplete and your metabolism will slow down.
An easy way to get more these veggies in your life is to buy them frozen and keep them in your freezer.
Then all you have to do is heat them up really quick and you have instant vegetables ready to go.
Another great way to get more these healthy green veggies in your life is to take a greens powder.
Eat More Protein
It’s going to be a good idea to eat more protein in your diet if you’re a man trying to lose weight fast.
Most men simply aren’t eating as much protein as they really should be.
Make sure most of the meat that you’re eating is from lean animal sources. Some examples include:
- grass-fed beef
Try to aim for 1.5 g per kilogram of lean body mass on your body.
If you’re obese then it can be closer up to 2g per kilogram of lean body mass.
If you’re having trouble getting enough protein in your diet then it’s a good idea to try taking a whey protein shake.
I like and recommend BioTrust Low Carb protein because it’s very low carbohydrates, naturally sweetened and source from grass-fed cows.
Go here for a free container of BioTrust Low Carb protein powder.
This study found those on a low-carb diet who ate three eggs a day resulted in more belly fat loss.
They were able to preserve lean mass and also the resting metabolic rate.
Even though most people will tell you do not eat eggs because they can raise your cholesterol. This isn’t true you can check out why eggs are healthy for you here.
It might sound a little crazy but men are more likely to gain weight from drinking alcohol than women.
This is mainly because men are more likely to be habitual drinkers than women.
It’s easy to pop a few beers every night after a stressful day of work. But this can really contribute to weight and belly fat gains over time.
Not only is alcohol empty calories but alcohol contains estrogens.
This is one big reason to skip the beer because hops are natural phytoestrogens.
As a man, it’s a good idea to minimize the amount of estrogen you put into your body.
The more estrogens you’re coming into contact with could lower your testosterone levels. And the less testosterone you have the more likely you are to gain weight.
But if you have to drink check out these sources of the best alcoholic drinks for weight loss.
Weight Loss Workouts for Men
A lot of time you’ll hear exercise doesn’t really do much for weight loss.
And to be honest they’re not totally wrong when it comes to just “losing weight.”
But this definitely isn’t true when it comes to fat loss.
Yeah of course if you just trying to lose weight off your body then you’re better off just focusing on your diet.
But doing so you can also expect to lose more muscle mass off your body.
It’ll also mean you’ll end up becoming “skinny fat” and all mushy.
Exercise is king when it comes to fat loss.
Exercise will help your body burn fat and not muscle. This will shape and lean out your body into a more attractive physique.
Let’s get into the best weight loss workout plan for mens fat loss…
One of the best methods for fat loss is High-Intensity Interval Training (HIIT).
When most people try to lose fat they’ll go with slow-go cardio such as jogging and running for long distances.
Now, this can help with weight loss but it’s also a good idea to be burning fat off your body. For this HIIT workout will do a much better job.
This study found High-Intensity Interval Training was 900% better at fat loss than traditional slow-go cardio.
This is because HIIT workouts will create an “afterburn” effect in your body.
Known as EPOC (Excess Post-Exercise Oxygen Consumption) this is when your body will continue to burn fat well after you finish the workout. This study found the afterburn effect lasted up to 24 hours post workout.
For some HIIT workouts, you can check out this out.
Metabolic Resistance Training
Try Metabolic Resistance Training (MRT) to burn more fat off your body while gaining lean muscle at the same time.
MRT is much better and more effective than traditional weightlifting. You’ll not only be able to burn more fat off your body but you’ll also get the workouts done in way less time.
Metabolic Resistance Training involves combining:
- Non-Competing Exercises Supersets
- Low Rest Periods
- Challenging Weights
- Full Body Multi-Joint Movements
I use MRT workouts in my own workouts and with my clients. Over my 10+ years as a personal trainer, I’ve found them to be the most effective for fat loss.
Most men today are very strapped for time so it makes things much easier to get their workouts done in half the time of a regular weightlifting workout.
For complete MRT and HIIT workout plan check out The Flat Belly Formula. It contains a full 16-week program that will have your body burning fat fast.
One of the hidden causes of weight gain for men is lack of enough proper sleep.
This study found men have increased in the hunger hormone ghrelin after not getting enough sleep.
The more ghrelin you have in your body the more the hungrier you’re going to be. It doesn’t take a rocket scientist to figure out this will result in you eating more.
This study found you will have less self-control after a bad nights sleep. The bad news here is you will be not as likely to stick to your diet or workout.
Another study found negative changes in fat and muscle tissue in young men in response to sleep loss.
The researchers also found negative changes in the following hormones in men from lack of sleep:
- Growth Hormone
They also found lack of sleep caused a reduced ability to use blood sugar as fuel.
This can contribute to the lack of a person’s ability to control blood sugar levels. This can eventually lead to becoming insulin resistant.
This study found exercising helped people sleep better.
I personally take and recommend using CBD oil every night.
Studies have found it helped to improve how fast people were able to fall asleep. As well as how fast they were able to get into a deep REM sleep.
Slow Your Stress
Another hidden cause of weight gain for men is chronic high-stress levels.
Many men today are under very high stress when it comes to their work and family.
They also don’t have much time to themselves to de-stress.
This study found cortisol was released into the blood from those who were chronically stressed out.
Having high cortisol levels has been linked to increases in weight and belly fat gains.
Try to find some time for yourself to help de-stress.
My favorite way of the stressing is taking a nap or exercising. But you can also find try other mindfulness techniques such as yoga, breathing, and meditation.
Can you lose 10 pounds in a week?”
Depending on how much weight you have to lose you can definitely get rid of 10 pounds in a week. The more excess weight you have to lose the more easier it is to lose it within a week. With that said it’s going to take a lot of work to get there too. Use my plan on losing 10 pounds in a week for this.
The Last Word
It can be really frustrating if you’re a man trying to lose weight fast. But hopefully, you found some of the science-backed weight loss tips above will help you.
There’s a lot of hoopla from so-called “experts” on the internet on how to lose weight fast. But here are the best-proven principles you can use to lose weight fast and keep it off.
Many people think it’s not healthy for you to lose weight fast, but that’s not the truth.
Losing weight fast can give you some quick results that will help to motivate you to keep going.
Even though diet is king when it comes to losing weight you also have to be exercising to lower the fat on your body.
Now that you know the best ways on how to lose weight fast for men it’s time to put them into action so you can get the results you want now.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.