by Will Grumke January 01, 2020 8 min read
It’s the first of the year... the holidays are over... and before we know it, spring break, vacation, and wedding season will be here!
For many of us, myself included, this means dialing things in to get back in shape and lose the unwanted weight we put on.
If you've ever tried to lose weight before, you know that it is hard, it is a process, and it will take time. But it is also far from impossible and in fact...We’ve got quick tips on things you can start doing TODAY to result in weight loss TOMORROW.
In this blog, we’ll share with you eight ways men can lose weight fast without turning to skipping meals.
If you’re looking to lose weight as a man, or woman, you’ll need to quantify what that means to you.
How much weight do you want to lose?
How long do you have to lose the weight?
If you lose weight but gain muscle, is that ok?
How long do you have to lose the weight?
Is this weight loss meant to be temporary for a special event or do you want to keep it off forever?
These kinds of questions are all very important if you’re looking to lose weight.
They tell you what you’re really looking for and what kind of actions you can take to get there. They give you guidelines as to what you need to implement into your routine to lose the lbs and control your weight rather than letting your weight control you.
Once you’ve got your goals clearly established, as well as your timeline, it's time to go to work on the plan to get you there! This plan needs to consist of your nutrition, exercise, supplements, sleep schedules, water intake, and daily routine all working together.
If you need a plan, check out the My TransPHORMation App which you can download and use for Free, or reach out to our team at customer service.
Whether you are male or female, we can help you with your plan to lose weight.
Now, when it comes to the plan... and daily actions and habits to help you reach your goals... there are many options out there.
Here are some of the best actions and habits you can implement into your life to help you execute on your plan to lose weight.
Most people eat a bagel or some cereal for breakfast. That might be fine for some people but most people are left feeling hungry 30 minutes after breakfast when they eat like that.
Or they find they have a mid-morning crash of energy. To help avoid that and improve your weight loss, try eating some protein.
Eggs, lean breakfast meats, greek yogurt, and protein powder have a lot more protein in them than cereal, toast, or your whipped frappucino drink. They also “stick” with you better throughout the morning.
Not only is there a strong chance you end up eating fewer calories overall, but you’re also helping your body to use more body fat as energy.
This can help you burn more calories and body fat over the course of a day.When you feel full, you’re less likely to indulge in unhealthy snacks.
Now doing this one … two mornings a week will not yield impressive results. But when you consistently eat protein at breakfast over weeks and months, you can help your body burn more fat and earn better results than if you don't have enough protein at breakfast.
So, skip the Nutella toast, sugary cereal, or the daily donuts and go for something with more substance. You’ll stay more full for longer which leads to less snacking between meals.
If you want to lose weight, you have to eat fewer calories than you use. Part of that requires eating less food.
Different diets will be effective for different people but they’re all ultimately doing the same thing. They’re helping you consume fewer calories.
Therefore, if you want to earn the fastest results possible, you have to first understand how many calories you are eating. If you don't know this, how do you REALLY know what your calories should be to help you lose weight as efficiently as possible?
I would recommend tracking your food for a week. Don't change your habits, just simply track what you are eating. Doing so will help you have a better understanding of how much you are earing, and where to start making adjustments.
Or if you are going to work with someone for your nutrition plan, they will have a better idea of where and how to start helping you!
Now, also keep in mind that cutting your calories TOO low will not be beneficial for your health or long term results. We will talk about that more later!
Exercise is an important component of losing weight.
If you’re going to lose weight, you need to consume fewer calories or burn more of them. Therefore weight loss can happen when you lower your food intake, increase your activity, or a combination of them both! ... which is what I recommend.
But what is the most effective workout or exercise for weight loss?
The most effective form of weight loss is the kind you enjoy the mos and will stick to consistently.
If you’re trying to run, but you hate running, you’re more likely to quit.
If you think of exercise in the "traditional sense" of hitting the gym to lift weight and a little cardio... but that seems boring to you, you're intimidated by the weight room, or it just doesn't appeal to you.. you will have a hard time doing it consistently.
Therefore, one of the best things you can do is find something that gets your heart rate up that you actually like doing! Don't be afraid to try a variety of things to get an idea for what you like the most!
What in the heck does that mean?
Plus... when you think about it, or I should say, think about your ideal body ... I am guessing it has some sort of shape, tone, definition, to it ... right?
The more mass you have, the more calories your body needs to maintain its mass and therefore will naturally burn every single day.
This will not only help with weight loss, but also maintaining your results long term!
Well in many cases, achieving that will happen when you preserve the muscle you have and help add lean muscle tissue.
When people look for ways to cut calories they often forget about all of the calories they drink.
If you’re drinking soda, juice, elaborate coffee drinks, or beer on a regular basis... take a look at the nutriton lable, or look it up online.
When you do, I think you will see how quickly those calories can add up.
Getting rid of or simply cutting back on these drinks is a great way to cut excess calories that your body doesn’t need.
Drinking water is important. It’s important because it helps your body to operate properly.
But it is also helpful because drinking water can also help with weight loss. It does so by helping with metabolic processed inside the body as well as helping to prevent cravings and overeating.
Many people have a hard time telling the difference between when they’re hungry and when they’re thirsty.
Oftentimes when we feel hungry, it’s just our body’s way of telling us we’re dehydrated. Next time you start feeling hungry, drink a cup or two of water and wait 30 minutes.
This will help you figure out if you’re really hungry or if your body was just looking for more water.
We already talked about the importance or having protein at breakfast. For most people, this time of day is chaotic as you get ready for work, school, and the day in general!
Plus, most typical quick breakfast food options are low in protein.
Therefore one of the most popular times to use a supplement is at breakfast to help you get protein in! This is where Level-1 is a great protein powder that won't upset your stomach and can easily be added to what you're already doing!
You can simply drink it, mix into your coffee, or stir into your oatmeal!
Or if you don't even have time to do that, you can grab a Level-1 Bar as you rush out the door!
Either way, supplements are not magic. But when you use high-quality supplements to support your nutrition and exercise plan, they can help you speed up your weight loss results.
It may be tempting to push yourself harder than recommended, but that’s not a smart strategy.
You need to give yourself time to recover from workouts.
You need to give your body the nutrition you need. You also need to get quality sleep.
Denying yourself of these things may seem like a good way to lose weight fast but it isn’t a good way to keep the results long term.
If you do something that sets your progress you back, or you take drastic measures to earn the results super fast... there is a good chance you regain some of the weight, all of the weight, and in many cases ... EVEN MORE of the weight!
For me, I have been caught in this Yo-Yo dieting conundrum and let me tell you... speaking from experience, it's an emotional roller coaster you don't want to ride.
This is one of the many reasons I am so passionate about helping people through the My TransPHORMation App! When used properly, the App can help you lose weight the correct way and build good lifestyle habits.
This way you are more likely to not only reach your goal but maintain the results, while also looking and feeling better.
Now if you noticed... everything that I went over to help men lose weight, would also help women lose weight! Certainly, there are differences in the male and female body that can influence weight loss and the speed in which is occurs.
In most cases though, those differences don't matter nearly as much as these simple tips above!
Once you have these habits built, you're earning results, and have a good healthy lifestyle ... then it would be more appropriate to worry about small differences in adjustments to your plan based off of gender difference.
See, what I have learned through my own journey and now helping clients for over 7 years is that it’s not about outright rejecting habits you once had, cutting out your favorite foods, or exercising for hours on end.
It’s about perspective, focus, and control.
Any combination of the steps and solutions we discussed today can increase chances of weight-loss, a healthier daily routine, and good diet regimens.
And if you need any help with any part of your plan, 1st Phorm can help!
That's actually what drew me into the company as a customer back in 2011, well before I started working here in 2015.
It doesn't matter if you need help with your nutrition, exercise, supplements, or anything else... if you are willing to do the work we can help you reach your goals!
Will Grumke is a NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.