Here at the Fit Father Project, our team of high-class trainers and doctors have successfully helped well over 50,000 men lose weight, build muscle, improve their health, and be stronger and fitter for themselves and their families.
If you follow the information I have for you below, you'll be seeing the benefits sooner than you would have imagined. If you stick to these tips on the best way to lose weight and build them into consistent habits, you'll also see those benefits for a long time to come too.
The Risks of Losing Weight Fast
Before you start your weight loss journey, it is important to understand the risks involved in losing weight too fast.
- Water Loss
On most crash diets, you’re simply losing water. It will make your weight plummet, but you won’t lose fat, and you'll be running the risk of becoming dehydrated.
Dehydration can lead to headaches, fatigue, and even kidney stones.
- Disrupt Heart Function
Your body is very good at adapting to change, but if you make too many changes too quickly, it struggles. An extreme diet causes your sodium levels to drop. This can push your blood pressure up or down and lead to heart irregularities.
- Metabolic Slowdown
To effectively lose weight, you need to have a calorie deficit between what you consume each day and what you burn. Seriously restricting your calorie intake, however, is not the answer. You should aim for a deficit of around 300 calories.
The result of restricting lower than this is a slowdown in your metabolism and a need to store fat as your body goes into starvation mode. The weight you lose is water and muscle, not what you want to lose!
It is common for people to experience gallbladder issues, gout, and even constipation when you try to lose weight quickly. This is due to the sudden restriction of carbohydrates, which can also leave you feeling tired and stressed.
It is also important to note that losing weight too fast almost always results in the weight reappearing after you’ve finished your diet.
The Best Way To Lose Weight Fast
Implement the following tips, and you’ll soon see the weight dropping off:
Get Your Sleep
Sleep is one of the most important elements of a healthy lifestyle and a high priority when it comes to the best way to lose weight fast!
No, this isn’t an excuse to stay in bed all day!
But you do need to make sure you’re getting an absolute minimum of 7 hours every night. This gives your body the chance to regulate hormone activity, decrease your appetite, and even build and repair your muscles.
Set yourself a bedtime and stick to it even at the weekends.
Water is essential to your continued health. It keeps your cells hydrated, allowing them to function properly.
Drinking plenty of water also helps you to feel full for longer throughout the day and means you won’t be tempted to snack when you shouldn’t.
To find the number of ounces you should be drinking every day, take your body weight, divide it by two, then add 32. Example: 200 lbs/2=100+32=132 ounces per day.
A simple way to get yourself eating right is to try our free 1-day meal plan. This will outline the best approach to an effective meal plan and give you ideas about what and when you should eat.
The aim is to drop processed foods and stick to our easy perfect plate principle. This will help to ensure you're getting exactly what you need in each meal and the right portions.
It's important to note that you should space your meals evenly throughout the day, so you don't fall victim to the dreaded ‘sugar low' where you lack energy and reach for the sugary snacks!
FREE 1-Day Weight Loss Meal Plan For Men 40+
Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.
Try Intermittent Fasting for Quick Weight Loss
A great way to lose weight without counting calories every day is to use intermittent fasting.
There are many different strategies when it comes to intermittent fasting but my recommendation is to try fasting for 16 hours overnight and eating during an 8-hour window through the daytime.
For example, if you eat your last meal at 6 pm, don't eat until 10 am the following day. Then, between 10 am and 6 pm, you can eat several small healthy meals, so long as they fall within the 8-hour window.
Fasting for 24 hours can also be helpful, but admittedly, fasting is not for everyone. It's just one additional tool that can be potentially used to lose weight fast. Check out the video below for more information.
I'm sure you expected to see exercise as one of the best ways to lose weight fast. But what you may not have known is that it's not the most important.
You need to remember that weight loss is as simple as eating fewer calories than you need to function (your maintenance level).
Therefore, exercise is the supplementary element of losing weight fast, and it's much easier not to eat a donut than to try to burn it off!
High-Intensity Interval Training means you do a burst of exercise for up to 2 minutes and then take a break for between 30 and 90 seconds. Then repeat the exercise.
Alternatively, you can complete a set of reps and pause before doing them again. The aim is to keep starting and stopping, putting maximum effort in each time until you can’t physically do anymore.
Rest for 1 day between HIIT workouts to allow your muscles to heal and grow.
Don’t forget muscle burns more calories than fat at rest. So the more muscle you have, the faster you naturally burn fat.
The 24-Minute Workout
Try our free 24-minute workout and commit to it 3-4 days a week. Join the thousands of other successful men who have obtained their weight loss goals with our programs. Our workouts are not only proven to be effective, but they're also designed to maximize results for the amount of time and effort that's needed.
FREE 24-min Fat Burning Workout
All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells
Push Your Limits
The key to the best way to lose weight fast is to choose an activity that you enjoy and push yourself to your limits.
If you haven’t exercised for a while, then walking is a great way to start. But make sure to push yourself to go further each day at the same time. You can then graduate to running, cycling, cross-training, or even try to beat your best time on the 24-minute workout.
Use The Weights
You don’t need to hit the gym to start doing dumbbell squats or other exercises with free weights. But you do need to start doing them!
These exercises will push your limits while helping you to burn fat and build muscle. That means you’ll burn more calories, torching your fat every day even when you’re not working out.
When you're doing weight workouts, try to stick to multi-joint compound exercises like Dr. Anthony demonstrates in the 5 Best Muscle Building Exercises.
Anything that gets your heart rate up will burn calories and be the best way to lose weight fast. Just remember to change your routine regularly to keep your body guessing. It’s surprising how quick it can adjust to a workout!
Summing It All Up (Or Down!)
The best way to lose weight fast is to have the motivation to do it. This will usually come from the realization that you’re overweight or the desire to look good for an event.
But, if possible, you should choose to lose just 2 or 3 pounds a week. It may take 4 or 5 months to lose the 50lbs, but you’ll be able to develop a healthy habit and attitude towards eating and exercise. This can be carried on for life, not as a chore but because you enjoy it.
You should also never underestimate the power of good support. Join the FF30X program today and get access to the 1-day meal plan, the 24-minute workout, and an array of information designed to help you become the best you can be.
The support of the Fit Father members will help you to achieve your goal and stick to your new healthy lifestyle. Just like me, they’ve all been where you are today.
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best way to lose weight fast.