Just when you think only women are too conscious when it comes to their weight, you are wrong. Actually, men do get conscious with their weight, too. As humans, we naturally pay attention to our overall appearance and how we look especially to the opposite sex. Whether we admit it or not, we would tend to take a second look at people with voluptuous curves or with six-pack abs (with attractive faces a plus point). So, if you are still asking how to lose weight fast, here are some things to help you.
A lot of weight management plans have been introduced over the years. All of them have one common promise: losing weight in a short time. Sounds tempting, right? More so, some of these diets would assure weight loss with minimal exercise, which is good news for those who dread going to the gym.
Nonetheless, there are a lot of ways to lose weight fast in 30 days, not only for women but also for men. As mentioned earlier, men also do get conscious of how they look. After all, you are yet to encounter someone who prefers their beer belly over the flat and sculpted abdomen, aren’t you?
Weight Loss Tips
Men are also prone to weight gain and its unpleasant effects such as having a beer belly and other health conditions that come with it. That is why it is important to lose weight accordingly to prevent the onset of health issues that can plague you in the future. As they say, “health is wealth”, and should be considered more important than anything else in the world.
Here are some tips you should remember in losing that excess weight as soon as possible:
1. Never underestimate the power of water.
With regards to health benefits, nothing beats good ol’ water. Not only can it keep your body hydrated all the time, but also helps hasten your metabolism. A fast metabolism means faster calorie burning that aids in weight loss.
2. Crash diets are a no-no!
Eating little to almost none a day can help you how to lose weight fast in a few days, but its effects will only be for a short time. For one, it can slow down your metabolism which won’t help with your weight loss plan. In addition, you may lose your muscles which may turn you into a slender but unhealthy guy.
3. Avoid eating out as much as possible.
While eating out may be more convenient especially when you’re busy, it may also increase the chance of you gaining weight in the long run. Most restaurants or fast-food chains have bigger servings than the usual. Plus, most foods on their menu contain high amounts of sodium which causes water retention and weight gain. There are actually many easy-to-cook and healthy home-cooked meal recipes you can try.
4. Move, move, move!
We all know how regular exercise can help you how to lose weight fast, but simple everyday routines can also help. The key here is moving more instead of staying idle so it keeps your metabolism up and running. For example, try taking the stairs instead of pushing the elevator button going to your 10th-floor office. Or walk to your destination instead of using your car (especially when it’s only a 10-minute ride from where you are). You get productive while you save gas and some extra cash. Why not, right?
Exercises to Lose Weight
For the more active ones, exercise is still your best bet when it comes to losing weight. The more calories you burn, the more chances of weight loss, which can be easily achieved through exercise. Of course, you can guarantee faster and more effective weight loss along with a sensible diet which will discuss later on.
According to a study published in the Journal of Strength and Conditioning Research, exercises that require “explosive strength” can increase your metabolic rate. Perhaps you may want to try these exercise routines for weight loss (and muscle-building, too):
This is one intense full-body exercise on its own. It targets all of your major muscle groups at once, particularly the abs, arms, shoulders, chest, and leg areas. Doing this routine will guarantee you sweating like there’s no tomorrow.
This classic exercise routine is mostly associated with military men. Well, guess what? You don’t even have to be enlisted in the military to do this exercise. This one targets your chest, arms, shoulders, and lats all at the same time. Like burpees, you can do push-ups anytime and anywhere, and will also guarantee weight loss and added muscles.
3. Battle Ropes
Nope, this one is no fitness fad. In fact, it can greatly help with your weight loss plan. According to the same journal, a ten 15-second battle rope bursts can boost your heart rate up to 180 BPM – which you can also achieve when you do intense cycling or a fast sprint. Doing battle ropes is not as easy as it looks – you can feel its effects with only a few alternate whips.
4. Barbell exercises
There are a lot of them, and all of them can help you how to lose weight fast and gain muscle tone. Doing these routines won’t only make you look manly, but also provide lots of benefits. Doing barbell exercises – such as deadlifts, lunges, bench presses, and squats – not only can pump up your body to burn more calories, but also work out your major muscle groups and enhance your strength and stamina.
How to Lose Weight Fast With Exercise
By this time, you now have an idea what to do for weight loss plan. However, some want faster results – like 2-weeks to 30 days kind of fast and visible results. The good news is that losing weight faster than the usual can be possible, as long as it is done correctly and safely.
1. Don’t skip warm-ups.
According to Phil Campbell, author of Ready, Set, Go! Fitness, doing warm-ups before your main exercise will help you get fired up and your heart rate up as well. Simple warm-up exercises can do such as ankle and knee circles and some stretching.
2. Try circuit training.
For starters, circuit training is a series of workouts that target different parts of your body. The quick shifting of one set of workout to another gets your body and heart rate fired up. In turn, this routine can guarantee faster calorie burning – faster than doing pure cardio or strength-training exercises. For example, you can do three sets of 10 reps each of burpees, squats, lunges, and bench presses with a 30 to 45-second rest in between. You can even make your own workout set as per preference.
3. Do sprints.
Unlike long-distance running, sprinting helps get your heart rate up faster because it involves running as fast as you can in a short time only. Aside from helping you lose weight quickly, it can also help form your leg and ab muscles and develop endurance and stamina as well. Make sure to wear tight underwear or supporter to prevent groin injury.
4. Engage in strength training.
Weights can surely help you lose weight in no time. Not only it can help boost your metabolism, but also develop your muscles and burn more calories even while resting. Among popular muscle-building exercises, you can try include pull-ups, squats, and deadlifts. For better results, try varying your workout per day to prevent what we call a “plateau”. It happens when your body gets used to your workouts which result in little to no visible effects of exercise.
How to Lose Weight Fast Naturally
With all the available products to lose weight fast, it can be tempting to give in to them. However, not all of these products can be safe especially for long-term use. While some of these tips are not really backed by science, some of them are already proven and tested by those who did.
Here are some ways to naturally lose weight:
1. Eat lots of protein.
According to experts, a high-protein diet can help boost your metabolism by up to 100 calories per day. Plus, it can make you feel full, reduce your appetite, and make you eat less.
In general, processed foods are unhealthy as they contain high sugar levels and preservatives which are bad for our health. Even if the label screams “100 percent natural”, it still contains some sort of preservatives in it. With that said, it is best to avoid these foods and opt for natural and home-prepared foods.
3. Drink plain coffee.
Coffee can actually help with weight loss, as long as it is plain – no sugar, cream, or whatsoever. Studies reveal that caffeinated coffee can boost your metabolism by up to 11 percent, and reduce the risk of type 2 diabetes by up to 50 percent. Plus, it contains almost zero calories, so it’s diet-friendly, too.
4. Eat fruits and veggies more often.
Aside from protein, it is advisable to eat fruits and vegetables if you want to lose weight. Most of these foods contain high water and fiber content, and low in calories. Plus, you can eat some of them as is, or made into tasty salads.
How to Lose Weight Fast Without Exercise
For some reasons, many people are not able to exercise. Perhaps they are too busy with work or have some medical conditions that make an exercise out of their list. However, you can still lose that beer belly without slaving yourself at the gym and eat bland food. Intermittent fasting can be one of the most effective weight loss plans you can ever do.
Intermittent fasting (IF) is not a diet plan per se. Rather, it’s more of an eating pattern that revolves around eating and fasting in specific times of the day. In effect, it helps to restrict your calorie intake, hence making you lose weight. Among common IF methods include:
1. 5:2 Diet
This involves eating up to 600 calories for two non-consecutive days and eating like usual on the remaining days.
2. 16:8 Method
This involves eating your meals within an 8-hour period and eating nothing for the remaining 16 hours.
3. Eat-Stop-Eat Diet
This involves total fasting for 24 hours once or twice a week, then eating like usual on the remaining days.
You are allowed to drink only water, plain black coffee, or plain green tea within the fasting period. For better results, eat healthy and natural foods during your eating period.
Intermittent fasting can also be paired with exercise for faster results, but you can still lose weight even with minimal to no physical activities. Plus, it provides several health benefits aside from weight loss.