How to Lose Weight and Stay Fit!

How to Lose Weight Fast for Men

By Jane Johnsen

While many women worry constantly about their weight and physical appearance, men are more often content to let nature run its course.

Current research shows women’s perception of body image is more closely tied to self-esteem and self-worth than  men’s. Men are more likely to ignore weight gain until a medical doctor says their health is at risk. [1]

One survey taken by Cancer Research UK shows 43% of men who were obese or overweight claimed to not have a beer belly, and 7% reported being satisfied with their weight. This is concerning because 76% of men ages 45-54 are overweight. [2]

While it might seem logical to wait for a doctor’s orders, there are ways to control weight and boost overall health before visiting the clinic.

Here are tips men need to know to lose weight fast.

Listen to Your Friends

Experts say men are usually more honest with their friends than with themselves. If your bro exclaims, “dude, you’re getting fat,” it’s probably time to consult a doctor and begin making lifestyle changes.

Inversely, friends can help to measure success. You know your regimen is working when your friends begin to comment on your increased muscle definition. [3]

Chew Slower

Men are often guilty of inhaling food as fast as possible.

Research shows people who eat in a hurry tend to have higher body weight. Taking the time to chew food prevents overeating, reduces calorie intake, and optimizes digestion.

Experts advise chewing each mouthful 30 times before swallowing. [4]

Cook At Least 3 Times a Week

Many men are accustomed to eating takeout and fast food as a primary source of nutrition.

If cooking a meal every day sends you into a panic, making a goal of eating at home 3 nights a week may help you ease into the habit.

By cooking for yourself, you are able to avoid chemicals,  preservatives, and excess calories while strengthening your understanding of nutrition. [3]

Use Water as a Weapon

Water has a powerful impact on metabolism and weight loss.

Research shows drinking an extra 1.5 liters every day results in about 17,400 more calories burned each year.

A study conducted by Dr. Brenda Davy shows people who drink water before a meal consume an average of 75 fewer calories each meal than those who do not. [5]

Lift Weights

Testosterone helps men build muscle mass quickly; lifting weights keeps muscle-to-fat ratio in healthy balance.

The American College of Sports Medicine recommends training each major body part (arms, legs, chest, and shoulders) at least 2-3 times per week.

The best weekly schedule includes resting days between intense workouts to avoid overtraining. [6]

Use Weight Loss Pills

While a healthy diet is an important part of any weight loss regimen, supplements are capable of maximizing results in a shorter amount of time.

There are many options available, ranging from synthetic formulas to natural herbal blends. offers a wide variety of the best diet pills for men at and provides valuable information to help you choose the ideal supplement.

Aim for A BMI Between 18.5 and 24.9

BMI stands for body mass index and measures a person’s healthy weight range by comparing height to body weight.

Men should strive to maintain a BMI between 18.5 and 24.9 for optimal health. Falling below 18.5 is considered underweight and leads to health complications.

Many health websites such as offer free BMI calculators. [7]


[1] “Women More Concerned About Losing Weight Than Men, New Research Finds.” Wellness Junction. Available from:

[2] “How Men Lose Weight.” WeightLossResources.Co.Uk. Available from:

[3] “Weight Loss for Men.” WeightLossResources.Co.Uk. Available from:

[4] “Men’s Health Guide.” Available from:

[5] “What You Need to Know About H20.” Available from:

[6] “How Often Should I Lift Weights Per Week?” Available from:

[7] “Weight Loss and Body Mass Index (BMI).” Available from:


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