How Can a Man Lose Weight Fast

In a nutshell, losing weight for men or women takes a big commitment, a bit of planning, lots of time, and a ton of determination! If you ask how a man can lose weight fast, grab a coffee (no milk or sugar!!), get comfy, and follow our clear and simple rules to “cutting the fat!

Generally, any method that promises to lose more than 2 pounds per week is difficult to sustain and could harm your health.

By following a few rules, you can figure out realistic goals & what it will take to get you there!

How can a man lose weight fast

Set a clear goal

Like any goal, if you make it too big or vague, you will find it harder to stick to. Find short-term goals that will keep you motivated for the long haul. Start with simple goals such as ensuring each meal contains vegetables or exercising regularly.

It’s important to be realistic about the time it will take to reach your final goal (ideal body weight). People lose weight at different rates, so everyone’s goals will differ.

Don’t allow your emotions to dictate your diet.

Are you an emotional eater? Do you find relief from boredom, sadness, stress, or loneliness by snacking? For many people, the feeling of being full from binging on soft, sugary foods gives them a sense of contentment and calmness.

If you are an emotional eater, try writing a list of replacement activities you could try instead. Try reading a book, walking, or anything else on your list. This will distract you from snacking until better habits are formed. It usually takes a month or two to develop a healthier schedule.

Learn exactly what a healthy diet is!

Check out the WHO website for the best information about good dietary habits. They give very clear information on what foods you should be fueling your body with

10 Healthy eating habits

consume a wide variety of foods
eat plenty of fruit and veg
eat more whole grains as they make you feel full for longer
limit refined grains and sugar
eat more fish and less red meat
cut out trans fats
limit booze
eat more protein
stay hydrated
don’t “eat out” so often

Find the kind of exercise that’s right for you

Getting off your butt is an integral part of shedding those excess pounds! Many people associate exercise with pain and boredom and consider it a chore. It doesn’t have to be that way!

Spend a bit of time researching new ways that you can shed a few pounds while being entertained. You can also visit your local gym/fitness center for available classes.

Yoga continues to be extremely popular, but many new ways exist to get fit and have a great time! Our favorite trending workouts are HIIT (high-intensity interval training), obstacle race training, Modified CrossFit, Metcon (metabolic conditioning), and the old favorites, boxing, and martial arts.

Buy an activity tracker or pedometer to track your progress

The main benefit of an activity tracker is that it motivates you to be more active. Seeing those “calories burned” or “steps taken” with statistics is more rewarding for many of us. Fitness trackers can also help you to understand your overall health better, measure progress toward your fitness goals, and to train more effectively and efficiently.

Most activity trackers have the following functions; counting steps/distance/calories burned, checking vital signs, and monitoring sleep patterns. Modern trackers sync with other devices, such as smartphone apps. They can also alert you of phone calls, texts, emails, and social media posts.

The Garmin vívofit 2 Activity Tracker and the Fitbit Blaze Smart Fitness Watch are our favorite activity trackers.

Don’t let peer pressure ruin your good habits.

Tell friends you are on a diet and may not be involved in eating contests for a while. If your friends care about your health and well-being, they should accept your healthier eating habits without too much ridicule.

And if your buddies are fools, just tell them a few white lies. If you don’t want to drink alcohol, tell them you are on antibiotics. If you are skipping the fries and burgers, say that you have high cholesterol and your doctor told you to cut down on fatty foods.

Another tip is to avoid socializing around food at parties, as you are much more likely to munch mindlessly.

Keep a food journal

Next in our guide to how a man can lose weight fast is to keep a food journal (a diary of everything you eat and drink daily).

It is a great way to make necessary changes to your diet to lose weight by tracking everything you consume.

Information that you can write in your diary:

kind of food
how much you ate
when you ate
where you ate
who were you with
what mood you were in at the time
what were you doing when you ate

For this to be successful, you must be truthful with your food journal! You won’t gain anything by leaving out those chocolate muffins.

Look into fasting

Fasting has been hitting the headlines lately. Advocates report that they feel more energy and enjoy many health benefits.

Fasting is not starving yourself. It is more of a change in your eating patterns. Instead of three large meals a day or smaller meals throughout the day, you decide on a specific window of time that you can eat. That can be a few hours each day or certain days of the week.

Types of fasting

Fasting can take a little time for your body to get used to, but as your body adapts. This method has been proven to normalize insulin levels to help prevent type 2 diabetes.

Another lesser-known fact about fasting is that in studies on rats, there is a link between fasting and longevity, with the fasting rats living longer than the control group. There have been no tests on human subjects, but the signs are encouraging that fasting will have the same benefits.

Be conscious of how you cook your food.

Heat can destroy up to 20% of some vitamins in vegetables, especially Folate, Potassium, and Vitamin C. Raw-Foodists” insist that uncooked food has all of its nutritional value and is the optimal way to eat for a healthy lifestyle. Here is a quick rundown of the methods of cooking and their health implications;

Microwaving – Surprisingly, this may be the healthiest way to cook because cooking times are minimized. Studies suggest microwaving is one of the best cooking methods to preserve vegetable vitamins.
Boiling – The high temperature and amount of water involved with boiling can wash away water-soluble vitamins in some vegetables. However, boiling is a great way to preserve nutrients in vegetables such as carrots, broccoli, and zucchini.
Steaming – A terrific way to cook your food. Steaming allows the food to stew in its juices to retain all the goodness and flavor. Research suggests that steamed broccoli is a great way to produce Glucosinolates (which may inhibit the growth of cancer cells).
Grilling – Ensures that you get the maximum nutrition without losing any of the flavors of the food. You should take care, though, as regular consumption of burnt or well-done meat may increase the risk of some cancers. This doesn’t mean you can’t enjoy a barbecue, but you should try to stick to leaner cuts of meat.
Stir-frying – Much better than deep frying because you only need to use a little oil (just enough to get a nice sear on your ingredients.) Stir-frying is an excellent way to cook bite-sized foods such as rice, Quinoa and finely cut vegetables such as peas and bell peppers.
No cooking at all – Raw food diets have caught on over the last few years, with many studies showing that by “eating the rainbow,” you can reduce cancer risks. This diet is mainly plant-based, so you get more vitamins, fiber, and minerals. A point to note is that while many foods are healthier when eaten raw, others have the nutrients amplified by cooking. Some examples are spinach, sweet potatoes, peppers, and carrots.

Don’t get brainwashed by body image in the media.

In a recent article in The Guardian, 38% of the surveyed men would sacrifice at least a year of their lives in exchange for a perfect body. Another 63% thought their chest or arms weren’t muscular enough, and 29% admitted to thinking about their appearance five or more times daily!

Think about this for a second. Most women want a man that can make them laugh, have fun, and be inspiring. Women don’t like to be kept waiting for hours by a boyfriend who loves himself more than her and practically lives in the gym!

Media and society have heavily influenced the idea of a perfect body, but things are slowly improving. Everyone needs to feel comfortable with their own body regardless of what people on Facebook may think.

It’s not easy, but try telling yourself each day that you are perfect just the way you are, and if anyone doesn’t like it, it’s their darn problem, not yours!