If you are a guy wanting to lose weight, I’m sure you’ve heard all of the many lose weight fast gimmicks before. Here is the cold, hard truth: all of those detoxifying juice cleanses, crash-courses and fad diets for fast weight loss usually are lacking in the essential nutrients that are needed in order for your body to function.
When men rely on short-term solutions for losing weight, they frequently end up just gaining all of that weight back which results in them being as overweight or even heavier than they were before.
So if you are looking for the fastest way for guys to lose weight, we have a much better solution for you. Instead of trying to shock your body into losing weight fast with random methods that may be ineffective and unsafe, use the following tips to help you start burning fat rapidly in a healthy and effective way.
1. Cut Back on Carbs
In order to lose weight fast, you need to make changes to your diet. Losing weight is all about taking in fewer calories than you burn.
For a majority of men, that involves reducing their intake of carbs and consuming more fat and protein instead. Carbohydrates such as potatoes, bread, rice, and pasta have a tendency to be calorie-dense, which makes it more difficult to lose weight fast.
So if you weight 185 pounds and tend to eat 400 grams of carb per day, try to consume 300 grams per day instead for the first week, and then the next week reduce that down to 200 grams per day.
Then try reducing that down to 100 grams of carbs per day in the following week. Consuming a low amount of carbs will help your body lose weight fast, while still getting the nutrients that it needs to stay healthy.
2. Try Intermittent Fasting
This involves alternating cycles of eating and fasting. There are many studies that show that intermittent fasting can lead to weight loss, protect against disease and improve metabolic health.
Studies have shown that fat oxidation is increased by intermittent fasting, which promotes increased fat loss. When fasting is combined with exercise it can also increase insulin sensitivity, which helps your body divide nutrients better between muscle and fat.
There are various intermittent fasting methods that can be used. All of them split up the week or day into fasting periods and eating periods. One of the most popular ones is the 16/8 method where you fast each day for 16 hours and only eat during an 8-hour time frame, for example from noon to 8 pm.
3. Perform High-Intensity Interval Training (HIIT)
To burn fat fast, it is necessary to workout at a more strenuous level. High-intensity interval training burns more calories and fat when compared with continuous, moderate-level aerobic training.
The type of exercise involves alternating intervals of going all out for short bursts followed by rest periods. For example, you might go all out for 1 minute, followed by 4 minutes of rest.
Instead of working out for hours on end on the treadmill, focus on performing high-intensity fat burning exercises that target your whole body. You can perform HIIT on an exercise machine, such as a treadmill, bike or Stairmaster, or do wind sprints or another combination of exercise that alternate between going all out and rest periods.
4. Consume More Lean Protein
In order to lose weight fast, it is critical that your body gets enough protein. Protein helps you stay feeling pull, to prevent unnecessary snacking and overeating.
It also provides you with a boost in calorie burn all through your day since more energy is needed to digest protein compared to fat or carbs.
Protein also helps to prevent loss of muscle that can occur when you have a caloric deficit to lose weight. Each one gram of protein at least per pound of your body weight. Your protein should come from whole sources such as eggs, nuts, and lean meats, along with high-quality protein powders.
5. Try a Fish Oil Supplement
Studies have shown that using a fish oil supplement can help to increase your muscle gain and reduce your fat mass. To lose fat quickly, consume 1 gram of fish oil for every 1% of body fat.
So, if you have 16% body fat, then you should consume 16 grams of fish oil daily. Spread this out throughout your day.
6. Drink Plenty of Water
Drinking lots of water will help your body stay hydrated. This allows you to perform at optimum levels. When you are dehydrated it can reduce your metabolism due to your body attempting to conserve fluids.
It also can greatly reduce your workout performance at the gym. Drinking water can also help you lose fat faster through increasing your metabolism.
7. Try a Proven Weight Loss Plan
This may sound like a no-brainer, but one of the best ways to lose weight fast is to try a program that has been proven to work. Why not leave it to the pros, and follow a system that can help your reach your weight loss goals fast?
There are plenty of options out there, and we have dozens of options reviewed here at Dad Quarters, so if you’re looking for inspiration, we’re a good place to start.
That said, here’s a short list of diets you could consider if your goals is fast, but also safe and healthy weight loss:
South Beach Diet
Mayo Clinic Diet
Diet to Go
These are just a few of our favorite options, so feel free to check them out and see if one of them is going to meet your diet needs. The thing I like about all of these diets, is that they teach you the skill you will need to keep the weight off for good. This means, they aren’t fad diets, but rather programs for lifelong weight loss.
You can see a full list of our favorite diets for guys here.
Weight loss can seem overwhelming sometimes, but it doesn’t have to be that way! Follow these tips for a good start on your weight loss journey, and you will be on your way to reaching your goals in no time!
As always, make sure you consult with a medical doctor before starting any new diet, to make sure you’re healthy enough for it!
Ben Corbin brings nearly 20 years of experience as a health and wellness author and writer. He holds a master’s degree, has a passion for health and fitness, and is driven to provide readers with accurate and honest diet reviews. Learn more about Ben and the DadQuarters mission at our About page.