Fitness Weight Loss

How to Lose Weight Fast for Men: The Ultimate Guide

Best Exercises that Boost Metabolism

LAST UPDATED: October 9th, 2022

You probably think that extra weight is mainly a women’s concern.

It’s no wonder:

No matter where you look you can notice weight loss products specially made for women.

Unfortunately, men are also struggling with weight problems.

Sedentary jobs, stress, and a lack of physical activities are the main problems of the 21st century when it comes to health.

More and more men are looking for ways how to lose weight, or improve their health and be more attractive to women.

However, it’s not all bad news.

The good news is that men can lose weight more easily than women.


The key advantage is in men’s metabolism.

Men have faster metabolism no matter if they are physically active or not.

That’s because men have bigger muscular mass, thanks to the male hormone testosterone.

When men eat they use food’s energetic value faster and they don’t need rigorous diets or giving up food to lose weight.

Nonetheless, with this text, I will try to help men who have weight problems and I will reveal to them that they are not alone.

How to Lose Weight Fast for Men?

Many of us have belly fat, man boobs, love handles, and of course, beer stomachs.

We also need information on how to stay fit and sexy.

Stay tuned to see how to lose weight fast for men.

So, how can men lose weight?

Best Exercises to Lose Belly Fat

Men have fewer fat layers and more muscle mass compared to women and they have better digestion.

That’s why they should lose weight differently than women.

Men have fat layers around the waist, but if they find the right diet they can lose a lot of pounds fast due to their good digestion.

12 Best Weight Loss Tips for Men:

1. Increase physical activities

Reverse sit ups

This is the most important step when it comes to weight loss for men. (1)


What are the best exercises to lose weight fast for guys?

Exercising is crucial when it comes to losing weight and getting rid of the beer stomach.

You need to work out at least 3 times a week if you want good results.

You can get rid of fat layers around the waist by doing the right exercise for that part of the body.

For example, the best weight loss exercises for men are bodyweight exercises like push-ups and pull-ups and cardio workouts like jogging and cycling.

Increasing physical activity is very important for the weight loss process since it boosts burning calories and building muscles.

The more muscles you have the more calories you burn.

But, be careful!

When you increase your physical activity you increase the effect of free radicals too, so you can damage your muscles.

That’s why it’s very important to make sure that we intake enough antioxidants so that we can regenerate our muscles quickly.

When I say work out, or exercise I don’t mean to run a marathon every week, but simply to become active.

If you take the bus, try to get off one bus stop earlier and walk.

Try to walk as much as possible.

Go to work by bike instead of by car.

Increase your physical activity and try to be active for at least half an hour a day.

This is the way to lose weight healthily.

Stay healthy, burn calories and have fun by doing that.

Exercise, think positively, and eat smartly- it’s the simplest way to have a good life.

You can read more about the best cardio workouts for weight loss here.


2. Watch out for belly fat!

How to lose weight fast for men

Belly fat is not only a visual problem for men; it’s a potential danger to your health, as well, especially when it comes to cardiovascular diseases and diabetes.

The risk is bigger when your waist is over 40 inches, and you reduce the risk when you reduce your waist to 37 inches.

Although this will disappoint you if you want a flat belly you need to give up beer.

Or at least cut it down as much as possible.

Unhealthy snacks, sodas, junk food, French fries are a big no-no, too.

It’s important to limit the intake of sugar and sodas which make your belly bloated.

If you intake fruit and vegetables with fibers and minerals, you will have the opposite effect-your belly will go down and you will feel slimmer.

Don’t forget to eat enough proteins which build your muscles, and then spend the energy by doing some activity.

So, if you want to lose belly fat follow the above-mentioned tips.

3. Reduce the intake of calories

A man who is averagely active spends about 2800 calories per day, so he should limit the intake of calories between 2400 and 1800 per day if he wants to lose weight.

Yes, even though it might seem unbelievable, counting calories is very important when it comes to losing those extra pounds.

You need to know how to count your daily calorie requirements.

The best way to calculate your daily calorie requirements is by using Harris – Benedict’s equation.

This equation can calculate your daily needs for calories based on your basal metabolism and the level of your physical activities.

BMR represents the number of calories that your body burns while you are resting.

Here is the equation for calculating your basal metabolism:

66 + (6.23 x your weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Example: If your weight is 200pounds, your height is 71 inches and your age is 40, then,

BMR= 66+ (6.23 x 200)+(12.7 x 71)-(6.8 x 40) which means that the required calorie intake for BMR is 1942 kcal.

Now you need to multiply your BMR results with the level of your activities.

Here is the table:

1.0 – You are in bed all day long

1.2 – Very light physical activity (just stretching in the morning)

1.4 – Walking at least half an hour per day

1.6 –The most common, exercising a few times during the week

1.8 – Hard workout at the gym, at least 5 times per week

2.0 – hard work at your job and hard training at the gym every day

So, find your level of activities in the table, then multiply it with the result of your basal metabolism.

Example: 1942 kcal x 1.4 = 2719 kcal.

Hence, according to your lifestyle, age, height, and weight your daily calorie requirements are 2719 kcal.

And what is the conclusion for counting calories?

In order to lose weight, you need to burn or intake less than 2719 kcal.

And the best combination is to burn some of those calories by exercising and the rest by controlling your food intake.

In addition, to lose 1 pound per week you need to create a 3500 kcal deficit or 500 kcal per day.

Also, it is very important what kind of calories you intake.

So, put the nutritional value first when you choose your food.

For example, 2000 calories per day should include carbs, proteins, and fats since they are absolutely necessary for every nutritious diet.

Eat high-fiber foods, fruits, zero-calorie foods, nuts, and vegetables.

4. Don’t skip breakfast

It’s a well-known fact that men who skip breakfast have a higher risk of developing cardiovascular diseases than those who eat breakfast regularly.

Breakfast is very important especially when it comes to struggling with extra weight and research has shown that men who skip breakfast eat more in the evening and that’s not good if you want to lose weight.

So, remember to eat breakfast within an hour after waking up.

5. Stop drinking calories

Avoid drinking sodas, store-bought juice, and sweetened tea.

By changing only that nasty habit you can lose 40 pounds in three months.

People aren’t aware that sometimes we can drink 2000 calories a day.

Forget about ready-made meals at work.

Instead, you can bring your own healthy, home-made lunch box.

6. Spend less time in the car

Riding a bike can help you save time wasted in traffic, it can improve your mental health and it can also help you burn calories.

You can use the extra free time on healthy cooking and working out.

7. Learn how to cook

Try to enjoy this activity; search for recipes online, watch culinary shows or take a cooking class.

Start to appreciate the value of healthy, natural food.

It’s always better to choose fresh, organic products that will dazzle you and help your body to lose weight.

8. Get yourself a dog

If you want to speed up your metabolism and boost your brain’s activity, there’s nothing better than a morning stroll with your beloved pet.

You don’t need a dog in particular, but it’s good to have a reason to go walking in the morning.

If you want to learn more about different dog breeds and the best dogs suitable for your needs check here.

9. Buy organic food

It’s not about marketing propaganda such as GMO-free or Organic products- it’s about learning how to choose good quality food.

That kind of food is more expensive, that’s true, but it’s much cheaper than buying ready-made meals.

10. Connect your brain and body

Physical activity is the keyword in any kind of diet.

Walking half an hour a day will have some positive impact on your body while spending the day in front of the TV will only make you hooked up on it even more and you will want to spend your free time doing nothing.

Doing some mental activity does the same for you as doing physical activity because when you use your brain you need a certain number of calories for the work of your cells, so forget about watching reality shows-it doesn’t stimulate your brain!

Therefore, read some good books, go jogging, take a shower or spend quality time with your partner.

11. Skip dinner

Skipping dinner isn’t just a myth.

It really helps your body burn fats since when you go to bed without eating you burn stored fats for energy (if you didn’t have 3 lunches and six big snacks).

Besides, your body produces a bigger amount of the growth hormone and you will have a positive effect even if you skip dinner only twice a week.

12. Divide your meals

Divide the same amount of food on 5 instead of 2-3 meals and you will intake more calories but you will not gain weight since your body will use the energy better.

You will speed up your metabolism, too.

Never skip breakfast and eat the biggest amount of food in the morning.

You can eat fruit, yogurt, or some snowflakes for your afternoon snack because they will reduce your appetite and help you normalize the levels of blood sugar (when your blood sugar drops you feel tired).

Eat light food for dinner because your body spends less energy at that time of the day.

If you eat dinner late try not to eat much.

When you feel hungry before going to bed, drink some herbal tea to fool your brain.

How to Boost Weight Loss?

You can lose weight faster if you combine the above-mentioned tips with the best natural supplements for weight loss.

The best supplement to lose weight and belly fat is PhenQ.

PhenQ dosage

The ingredients in PhenQ will boost your metabolism and that leads to an increased fat-burning rate.

PhenQ Ingredients

  • α-Lacys Reset – boosts your energy and metabolism.
  • Capsimax powder – this is a strong thermogenic mix of capsicum, piperine, vitamin B, and caffeine. It is a fat-burning mix.
  • Calcium carbonate – calcium assists your cells to store less fat and burn the stored fat.
  • Nopal – a plant extract that suppresses your appetite.
  • Caffeine – improves your mood and boosts metabolism.
  • Chromium picolinate – reduces hunger, and boosts fat loss.
  • L-carnitine fumarate – turns fat stores into energy.

Also, PhenQ is a very effective appetite suppressant that will stop binge eating and help you lose weight.

This is the most used weight loss supplement among my clients at the gym.

You can read more about PhenQ and check the price here.

How to Lose Weight Fast for Men – Bottom Line:

A free workout plan for weight loss

So, you read the guide on how to lose weight fast for men.

Apply these rules and you will see improvement very fast.

As I said women talk about their weight problems more, but that doesn’t mean men don’t have the same problems. (5)

The foundation of every diet is physical activity and proper food and for men, physical activity is #1.

So, start weight lifting, burn calories, and become healthy, fit, and irresistible.

If you want to use supplements, use only natural supplements, like PhenQ.


  • L.Lewis

    Hi Cliff, I am 45 and 250lbs, BMI is 32. How can I lose weight?

    • Cliff Thomas

      Well, you are obese according to BMI. You should start slowly, start walking first. Also, besides following tips from this article, you should consult your doctor and nutritionist about further steps.

  • Craig

    What foods to eat for weight loss?

    • Cliff Thomas

      Eat fruits like berries, watermelon, apples. Eat high protein foods like poultry. Eat vegetables like broccoli, cucumber. Eat healthy fats like tuna, salmon, avocado. Drink more water. Avoid eating french fries, junk foods, delicatessen, sweets, sodas, beer, white bread, pasta, fruit yogurt and fruit juices from the supermarket.

  • Doug Cumpson

    What about supplements? I want to try some because I am struggling with extra pounds for years but there are so many products and I don’t know what to use

    • Cliff Thomas

      Well, there are 2 supplements in my opinion. Both are made of natural ingredients. If you don’t like (or can’t) exercising you should try PhenQ (it will suppress your appetite and boost metabolism). You can check PhenQ here. If you like exercising, then you should try Clenbutrol (it will increase your fat-burning rate long after a workout). You can check Clenbutrol here.

  • aksingh tips

    Nice blog i follow your it is good thanks ?


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