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Quick Weight Loss for Men: Strategies to Be Successful & Keep it Off

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By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

quick weight loss for men
It is not normally advisable to try quick weight loss for men programs and fad diets. If you do lose weight quickly it is likely that you’ll put the weight back on when you finish your diet. This is why a healthy lifestyle and a slow approach to losing weight is generally a preferable option.

quick weight loss for menFortunately, the Fit Father Project is here to help. Join FF30X today and meet thousands of men who have lost weight and feel great!

If you need an operation, want to lose weight for a special occasion, or want a complete transformation, it is still possible to achieve quick and healthy weight loss.

The amount of weight you lose will depend on your current weight and how extreme you go. But, you should remember that losing weight too fast can result in other health issues. However, quick weight loss can easily be done via healthy means.

Adopt Healthy Eating Habits

The fastest way to lose weight is to cut calories. The average man needs 2,500 calories per day. This number is often referred to as maintenance calories. You can check your exact maintenance amount here.

salad quick weight loss for meEating fewer calories than this amount will ensure you lose weight. The lower your calorie intake the more weight you can lose. However it is not advisable to reduce your calorie intake by more than 1,000.

Reducing your calorie intake is only part of the equation. You also need to consider the foods you’re eating. It’s essential you adopt a healthy meal plan. This means eating plenty of vegetables, some protein, and some carbohydrates.

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Use Intermittent Fasting

You can take your new healthy eating, reduced calorie plan a step further. Simply try intermittent fasting. This is where you limit your intake to 500 calories or less for two non-consecutive days a week.

intermittent fasting quick weight loss for meThe food you do eat should be consumed on a schedule, ensuring there are 8 hours or more between meals. Fasting for longer periods of time will place your body into ketosis.

When your body is in ketosis, it will burn your fat stores in order to give you the energy you need each day, helping you not just to lose weight but to burn off that bulge around your waist.

Stick to Low Calorie Foods

It is possible to look at consuming low calorie foods to help you minimize your caloric intake and gain quick weight loss for men. But, if you opt for processed foods then you do need to check the ingredients on low-calorie foods to ensure they are as healthy as they appear to be.

Good examples of low-calorie foods include:

produce and vegetables strength training for weight loss

  • Celery
  • Cucumber
  • Lettuce
  • Apples
  • Oatmeal
  • Eggs
  • Chicken
  • Mushrooms

Drink Plenty of Water

Water is essential to your health. The average person cannot survive more than 3 days without it. In fact 60% of your body is water; it permeates every cell and facilitates the transfer of nutrients between organs.

water quick weight loss for meIn the process the waste products are flushed out of your system.

Drinking water is also a great way to keep your stomach feeling full, preventing those hunger pangs that can lead to snacking and weight gain.

The fuller you feel the less you’ll eat and the better your quick weight loss for men results will be.

Exercise Often

Exercise is one of those things that many people don’t want to do. Watching what you eat is far more important.

workout plan quick weight loss for meAfter all, the average donut has 400 calories and it will take you an hour of high intensity exercise to burn it off. It’s much easier not to eat it in the first place.

But, if you’re already limiting your calories and eating healthily, then the calorific bun of a work out is a bonus.

You don’t need to start with high-intensity exercise. You can burn approximately 200 calories in an hour just walking the dog! Start simple; you can always increase the intensity of your workout later.

Get Plenty of Sleep

You may be surprised to discover that part of a quick weight loss strategy for men is to get enough sleep. This is the time when your hormones balance themselves and your muscles repair.

To make sure this happens you need to get between 7 and 9 hours sleep a night. Set yourself a bedtime and a wake-up time to ensure you get the sleep you need. Stick to this schedule even on the weekends.

Assess the Risks

Losing weight too fast does come with risks. This is why it is essential to use the above strategies to get quick weight loss for men in the short term and then develop a more sustainable long-term plan. Join the FF4L to gain help and support with creating a plan that works for you personally.

Risks of losing weight too fast include:

common sleep quick weight loss for men

  • Dehydration – if you’re just losing water weight you may actually be getting dehydrated.
  • Heart Issues – Due to the sudden changes and pressure on your heart.
  • Gallstones – Lose more than 3 pounds every week and you’ll increase your risk of these.
  • Lean Tissue – You’re aiming to lose fat but your body can start to burn lean tissue if it thinks it’s starving.
  • Temporary – Quick weight loss is often temporary as the eating plan isn't sustainable. Thinking for the long term is the best approach.
  • Tiredness – If you’re not eating enough, especially if it is a big drop in calories; you’ll be feeling tired and probably irritable all the time.

If you feel unwell or experience any side effects, it is important to increase your eating levels and see your doctor.

Quick weight loss for men is possible, but it must be as part of a longer-term and more sustainable, healthy lifestyle.

Get the Support You Need

The Fit father Project is here to help you. There are thousands of members who have already achieved quick weight loss for men and have moved onto sustainable, healthy lifestyles.

All the information and support you need is contained in one simple program. The best part is you can take it at your own pace. Join FF30X today to see the benefits, lose weight, gain muscle and become the man you want to be.

Thousands of our members have already achieved their goals; you can be the next success story!

Your new friend & health coach,

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Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*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 quick weight loss for men.

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