How to Lose Weight Fast for Men

how to lose weight fast for men

Sometimes men start to put on weight and lose strength. It can happen as a natural part of the aging process or because you’ve become a little bit too relaxed with the nutrition and exercise routine, but either way, you’ve got the ability to lose weight fast and get back on track to better health and fitness. You can use the following tips, along with a commitment to getting results, to learn how to lose weight fast for men:

Try Circuit Training

Circuit training is a workout that combines a variety of exercises that will work every muscle in your body. As you quickly switch from one type of exercise to another, your heart rate increases more than it does in most other workout routines, and you’ll burn more calories, faster [1]. An example of a circuit training workout might be the following:

Do three sets of ten for each of the following exercises, as fast as you can while maintaining good form, to get your heart rate up to its maximum. Transition from one exercise to the next with only as long as you need to get your heart rate under control again, and you’ll also get the benefits of interval training.

  • Lunges
  • Squats
  • Burpees
  • Bench Press

Watch Your Nutrition

If you’re looking to lose weight fast, you need to keep an eye on everything from your water intake, calories, protein, carbohydrates, and fats.

Hydration – drinking enough water helps maintain a healthy metabolism, keeps your systems running optimally, and helps you feel full [2].

Fats – eating the right kinds of fats help you feel full and can decrease your risks for heart disease. Good fats include salmon, olive oil, avocados, nuts, and sardines. Just keep your overall calories from fat at under 35% of your daily calories.

Protein – good protein choices include nuts, chicken, fish, milk, cottage cheese, beans, tofu, and eggs. Protein will build and maintain muscle and promote a healthy metabolism.

Calories – calculate the number of calories you need to maintain or lose weight and then use an app or other method for counting calories to ensure you aren’t over eating.

Make Lifestyle Changes

You can speed up your weight loss progress by making a few lifestyle changes. For example, avoiding frequently eating in restaurants can help you lose weight. Restaurant portions are full of salt and typically larger than you would serve at home – and both are situations that can lead to weight gain.

Look for opportunities to move more throughout every day. Use the stairs, do exercises on the floor while watching television, stand while using the computer, and walk to places near by instead of driving.

Eliminate or reduce alcohol. Alcohol adds empty calories to your diet and can encourage you to snack more than you should. After a few drinks, are you really going to be in the right frame of mind to turn down the bread dip or chips getting passed around at the party?

Finally, make sure you are getting enough sleep, consistently. Not sleeping enough will slow your metabolism down and increase your appetite [3]. Aim for eight hours a night.


  1. Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women
    Billy Sperlich,1,* Birgit Wallmann-Sperlich,2,3 Christoph Zinner,1 Valerie Von Stauffenberg,1 Helena Losert,1 and Hans-Christer Holmberg4,5 Front Physiol. 2017; 8: 172. Published online 2017 Apr 3. doi: [10.3389/fphys.2017.00172]
  2. Increased Hydration Can Be Associated with Weight Loss
    Simon N. Thornton1,* Front Nutr. 2016; 3: 18. Published online 2016 Jun 10. doi: [10.3389/fnut.2016.00018]
  3. Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial.
    Thomson CA1, Morrow KL, Flatt SW, Wertheim BC, Perfect MM, Ravia JJ, Sherwood NE, Karanja N, Rock CL. Obesity (Silver Spring). 2012 Jul;20(7):1419-25. doi: 10.1038/oby.2012.62. Epub 2012 Mar 8.
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