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6 min read

It’s hard for men to lose weight, but 1st Phorm can help. We’ve got quick tips on things you can start doing TODAY to result in weight loss TOMORROW.

In this article, we’ll share with you eight ways men can lose weight fast without turning to skipping meals. 

Plan Out Your Weight Loss First

If you’re looking to lose weight as a man, 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? Is it weight you want to lose or fat? If you gain muscle and therefore lose weight, 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 measures 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, you’re ready to pick how you’ll lose weight.

There are many weight loss options out there for men.

Here are some of the best ways how to lose weight for men.

The Best Ways To Lose Weight For Men

  1. Eat protein for breakfast

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. Instead of eating a bunch of empty calories, try eating some protein. Sausage, eggs, and cheese have a lot more protein in them than cereal or toast. They also “stick” to your stomach better. When you feel full, you’re less likely to indulge in unhealthy snacks. That means you’re eating less over the course of the day.

Not only are you eating fewer calories, but you’re forcing your body to use more body fat as energy. When you eat carbs in the morning, they go directly into your bloodstream to provide the body with energy. But eating protein puts your body in an anabolic state (preserving muscle tissues and burning fat). This helps you burn more calories and body fat over the course of a day. 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 will burn more fat and earn better results.

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.

  1. Reduce and replace your favorite macro

Do you love pasta, chips, and bread? Try cutting carbs. Do you love ice cream and cheese? Try cutting out fat. In the end, a calorie is a calorie.  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 lose calories.

If you find that your calories come primarily from one macronutrient group, one of the easiest things to do is reduce your consumption of that macro. Figure out where you’re getting your calories from and start cutting them out bit by bit. Notice we did not say eliminate … we said to cut back. Since that is your highest macronutrient, cutting back will bring your nutrition into a more well-balanced state and eliminate excess calories from your diet. 

  1. Find a way to get moving that you enjoy

Exercise is an important component to losing weight. If you’re going to lose weight, you need to consume fewer calories or burn more of them. Weight Loss is easier when you do a little bit of both, and that means exercise. The most effective form of weight loss is the kind you enjoy the most.

If you’re trying to run, but you hate running, you’re more likely to quit. Find something that gets your heart rate up that you actually like doing so you can keep having fun as you do it. Try a variety of things to get an idea for what you like the most.

Perhaps you like a good game of tennis, or swimming is more your thing. Either way, the activity should get you moving and the calories burning which results in weight loss.

  1. Build a helpful body

There’s no need to stress when it comes to figuring out your figure.  A great way to burn extra calories is by building more muscle. The more mass you have, the more calories your body needs to maintain its mass. That means you’re able to eat more calories with fewer consequences.  Muscle is more dense than fat though, so you’ll have to find some other way to quantify your weight loss.

What I mean by this is that you may hear that muscle weighs more than fat. That’s not true… a pound of muscle weighs the same as a pound of fat … or a pound of feathers. A pound of fat, however, takes up four times as much space as a pound of muscle.

  1. Don’t drink empty calories

When people look for ways to cut calories they often forget about all of the calories they drink. If you’re drinking cola or beer on a regular basis, that can be anywhere between 150 and 200 calories a can. It’s easy to see how quickly those calories can add up.

Drinking an unnecessary can a day of something every day can equate to a couple extra pounds a month in weight gain. Getting rid of or simply cutting back on the alcohol, soda, and juice is a great way to cut excess calories that your body doesn’t need.

  1. Increase your water intake

Drinking water is important. It’s important because it helps your body to operate properly. It’s important because it will help youget rid of unwanted water weight and bloating. But it is also helpful because drinking water can also help with weight loss.

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.

  1. Supplement your fitness

An easy way to consume more protein but fewer calories is through nutrition supplementation. Protein supplements and BCAA supplements can help you get the nutrition you need without the unwanted carbs,  fat, and calories. There are fat burners that can help your body more efficiently process the food you eat,

1st Phorm has a variety ofnutritional supplements that can help you meet your fitness goals.


  1. Do it right or do it again

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 the right amount of sleep.

Denying yourself of these things may seem like a good way to lose weight fast but it isn’t. You’ll eventually get injured or lose the energy to keep going. If you do something that sets your progress you back, you’ll have to lose some of your extra weight a second time.

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.

1st Phorm Can Help Men Lose Weight

Your metabolism may not be what it once was, but that’s okay. You aren’t meant to eat like a college freshman forever. Whatever your fitness goals are, 1st Phorm has something that can help you reach them. From fat burners to protein shakes to amino acid supplements, 1st Phorm has everything you need. That includes advice on the best ways to lose weight fast for men when it seems to be impossible. 

Come check out our excellent nutritional supplements and see which will best help you lose weight.


*This post was written by Will Grumke. He is a NASM Certified Personal Trainer, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.

Will Grumke
Will Grumke

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