Men often find it challenging to lose weight.
This particularly applies for young professionals, who hardly have time for physical exercises.
How to lose weight fast for men by means of diet plan can be more challenging.
Men who live away from family often end up with fast foods, which are rich in calories but poor in nutrition.
They often spend the evening hanging out with friends at the coffee shops.
Those who stay at home spend the evening watching TVs while snacking.
Yes, most overweight cases in men are related to unhealthy lifestyle, in addition to poor metabolism, actually.
…Fortunately, men can do more intense physical exercises to burn fat than women can.
Men do not hesitate to run some sprints every day, even under the direct sunlight.
How to Lose Weight Fast For Men: 8 Steps to Burn Fat Fast
If you want to shed the excess fat from your body, the following steps to burn fat and build muscles may help you:
1. Know Your Current Position
The first thing you need to do is identifying your current position.
This may include your current eating pattern, physical activities, snacking habits, and any other things that may be responsible for the weight gain.
You can use a free calorie calculator to estimate the ideal calories you can take for a day if you want to lose weight.
The calorie calculator commonly requires information like your current weight, height, age, and activity level.
Then, the calculator will show your position in the Body Mass Index chart.
Determine your target BMI, and the calculator will show you the upper level of daily calorie intake as a way on how to lose weight fast for men.
Free calorie calculator is available from many online sources.
Each calculator may be slightly different in features, but the basic information required is similar.
After identifying your current BMI status and determining the target, the next step is planning your meal and physical activities.
2. Forget the Formal Workout
There is no rule that workout must be done in a formal setting like gym or using cardio equipment.
At the beginning of your weight loss program, do not think about formal workouts.
Instead, your target is burning calories by keeping your body moving.
You can do any kind of physical activity that burns calories.
Keep a commitment to do 30-minutes of daily activity, regardless of the type.
You can go for a jog, lift some weights, take the dog for a fast walk, go around, ride the bike, clean your house, or do gardening.
As long as it raises your heart rate and make you breathe a bit harder, that is physical activity.
Make sure to keep them in mens weight loss diet plan.
…The keyword is to keep moving.
3. Start a Food Diary
Men often find this a tricky job.
Most of the time, men are not patient enough to keep a note on what they eat during the day.
However, this is necessary, at least for the first weeks of your program.
Take an honest diary of your eating habits during the week.
Surely, you will get useful insight on what is responsible for the weight gain.
The food diary is important for the future success of your weight loss program.
With the diary, you can identify your current eating patterns and things you can modify to get the weight loss benefit.
Here are some ways to keep the food diary:
- Get a small journal and keep it with you anywhere.
- Log everything you eat and drink during the day.
- You may tell your feeling after eating each food during the day. For instance, if you feel guilty after the big meal, write it down. If you feel amazing after eating a food, write it down.
The food diary is helpful in recognizing the food patterns.
You can identify foods that keep you feel full longer.
Then, you can use the diary to plan the meal.
Even though writing can be a challenge, this is a great way on how to lose weight fast for men.
If manual diary is too hard, you can download free app and find out the estimates calories you burnt.
4. Perform Weight-Lifting Training
Since the second week of the program, you can begin planning the real workout training.
One of the fastest ways is resistance training to build the muscle mass, which plays a crucial role in the fat-burning process.
The resistance training may include weight-lifting exercise, which you can perform at least three times a week.
You can begin with light weights, but make sure to increase the weight gradually.
…the heavier the weights are, the more calories you burn.
Lifting heavier weights also burn more fats even after the workout session.
More fat-burning hormones are released during the weight-lifting training.
As a result, the fat-burning process remains eight hours after the physical workout.
Furthermore, lifting heavier weights is good to boost your metabolism, since more muscles are built during the workout.
5. Plan High Intensity Interval Training (HIIT)
This is actually a form of cardiovascular exercise, which is important to speed up the calorie-burning process.
You can do the workout at home by using a treadmill or a stationary bike.
Here are ways to do HIIT:
- Make sure to have enough warming up session. Begin with a moderate pace.
- Increase the intensity as fast as you can for 30 seconds. Then, reduce the pace for another 60 seconds.
- Complete at least five intervals in every workout session, and at least three sessions a week to speed up the belly flattening process. Make HIIT a routine as a way on how to lose weight fast for men.
6. Get Enough Post-Workout Rest and Recovery
Post-workout session include enough rest and recovery with adequate nutrition.
Your body needs nutrients to repair the damaged muscle tissue.
Therefore, the nutrients must be adequate for recovery.
For instance, if you do weight-lifting workout, consume 30 to 50 grams of protein, 30 grams of heart-healthy fats, and 60 grams of complex carbohydrates.
Protein is important to promote recovery and growth, while carbohydrates refill your energy.
For cardio workouts, you actually do not need extra carbohydrates, but your body needs some extra proteins and fats.
However, make sure to not take too many carbohydrates, proteins, and fats, as they can lead to weight gain.
In addition, have enough stretching after night workout.
…Do not go to bed immediately after the workout!
Instead, spend some time sitting quietly and taking deep breath…also, do not forget to leave 48 hours between resistance workouts.
7. Get Enough Night Sleep
Enough sleep is important for weight loss program.
Therefore, make sure to have at least seven hours of sleep for proper recovery after physical workout.
Irregular sleep patterns make it difficult for the body to build muscle mass and to burn fats.
Lack of sleep is not good for a dieter, as it may encourage you to eat more.
On the other hand, adequate sleep boosts metabolism and recovery between workouts.
The National Sleep Foundation even recommends 7-9 hours of night sleep every day for those who do high intensity training.
Ample sleep is also important to control your appetite hormones…it prevents from excessive eating and food binge, which may destroy the diet program.
8. Evaluate Your Progress
One thing to remember is that losing even 1 or 2 pounds a week is not a simple task.
…You need a deficit of 500 to 1,000 calories a day for it.
The deficit may come from menu reformation or from physical exercises.
Therefore, do not forget to evaluate your progress and see whether you are on the right track or not.
See whether you still have the same weight.
Even though you may not achieve a significant change in the BMI index, losing 1 to 2 pounds in the first two weeks is a great achievement.
If you can achieve better than the target, you can set a more optimistic target for the next few weeks.
On the other hand, if you cannot achieve the targets in the first two weeks, you may need to evaluate the target and set a less obsessive one.
Too obsessive targets may lead to frustration when you cannot achieve them after few weeks.
Instead, small but steady improvement means more for you, right?
…So, set a realistic target when choosing the ways on how to lose weight fast for men.
The tips above can help you, but in fact, you can browse more tips and find ones that fit your diet style.