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How to Lose Weight Fast for Men

High Intensity Interval Training

Also known as HIIT. Doing some high intensity interval training will burn your fat faster and is very time efficient. Not only does your body burn calories during this training, it keeps eliminating them after the workout.

lose weight sprinting


You need to get some cardiovascular work to burn calories. During the first 20 minutes of cardio your body will primarily burn off carbs. After the 20 minute mark your body decides to go after the stored fat in your body. Don’t neglect your weight training though, as it trains a different type of muscle fiber. Sprinting uses your fast twitch muscles and increases your metabolism.

Lift Weights

Want to know why it’s important to lift weights when trying to lose weight fast? The more lean muscles you have, the faster you burn fat. This is because fat is burned inside of your muscles. This is also why men can lose weight quicker than women, they tend to have more muscle mass.

drink more water

Drink Water (only)

Stop drinking those terrible carbonated drinks. No more Coca-cola and Mountain Dew. Stop drinking all that beer. Drink water, and only water. Already drink water? Drink more.
What to Eat to Lose Weight Fast for Men

This is one of the most, if not most, important aspects of losing weight. Eating right is the difference between getting and staying fit, or being fat forever. Create a meal plan so that you can plan what you eat in advance. This will cut down your poor food decisions based off of immediate hunger or cravings. Try to eat more at home, and less “outside” food.

Eat Less Carbs, More Protein, Fats and Vegetables

This piggybacks off the “eat healthy” tip above, but it needs to be said.

Eat Correctly

It seems like nowadays most people know this, but in case you don’t: Eating three huge meals a day is NOT good. Eating smaller meals more frequently is much better. Not only do you stay full the entire day, your metabolism also stays active. Don’t forget about your healthy snacks either. And don’t skip breakfast!

Play Sports

Want to lose weight, get in shape AND have fun? Pick up a sport, or play a pick up game. With sports you’re not usually only running in a straight and constant manner. When playing a sport such as basketball, soccer or football you’ll be doing a lot of jumping, back pedaling, and cutting. All this is much more productive (and less boring).

Avoid Trying to Lose Spots of Weight

Everyone has seen that guy at the gym doing 100 sets of 50 crunches to lose his stomach fat. This is largely a waste of time. Stop trying to lose weight in a specific part of your body – that’s not how it works.

Don’t Worry About Numbers

Stop checking the scale everyday. If you’re doing everything right you WILL lose weight. However, you will only demotivate yourself if you look at the scale because you won’t likely be seeing giant drops in your weight. This is because while you’re losing fat, you’ll be gaining muscle weight. Your only scale should be the mirror, which is where you’ll notice the best results.

document your weight loss

Document Yourself

Track your weight loss. Take pictures of yourself every week or month so that you can see your progress. Not only do you see what works and what doesn’t, it can be a huge motivator when seeing real results. You can even share it on social media to get others motivated.

Switch Your Routines Up

Don’t ever get complacent in your workout schedule. If your routine has become law, it’s time to change up. You need to keep your body guessing. Your body is a smart vessel, and it will catch on and adapt to your normal workout. You’ll notice your results start to slow. This means you’ve hit a plateau. Change your workout at least every couple months.

Get a Weight Loss Partner

Also known as a workout buddy. Someone with similar goals to yourself is someone who you can learn from and/or teach. Regardless of either of your experience you will be able to motivate each other. A good workout partner will keep you accountable for missing workouts, and encourage you to make good, healthy decisions.


Just like Nike says, just do it! Stop being lazy and take action! Nobody else is going to lose weight FOR you! And you have no excuses now, because you just got a ton of great easy tips on how to lose weight fast for men!

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