Quick & Easy Way To Lose Weight For Men

Excess weight in men includes visceral fat -- fat that surrounds your organs and releases toxins into your blood. This lipotoxicity interferes with insulin and management of blood sugar and cholesterol. Losing visceral fat requires that you burn more calories than you eat and drink. Cutting out the beverages and foods that undermine weight loss and increasing your metabolism is the key to quick and easy weight loss for men. Drinking water in larger quantities increases thermogenesis -- your body's calorie burning rate -- and helps you to consume fewer calories each day.

Step 1

Drink water instead of alcohol. Cut down to two drinks a day and aim to limit drinking to once or twice a week; alcohol contributes to belly fat and interferes with fat burning. Drink 16 oz. of water between meals and carry a water bottle with you.

Step 2

Eat lean protein at least three times a day. Choose chicken, turkey, fish and lean, trimmed, beef or pork. Avoid fatty meats, and limit whole-milk cheese.

Step 3

Keep energizing snacks on hand. Eat low-fat string cheese, rye crisps, 1 oz. of nuts, 1 tbsp. of peanut butter, plain yogurt with fresh fruit or celery with cottage cheese to satisfy your hunger between meals and keep up your metabolism. Eat two to three healthy snacks each day to stay energized and burn more calories.

Step 4

Stop eating processed food. Don't put anything made from white flour, white rice, quick-cooking oats, processed corn -- including high-fructose corn syrup -- trans-fats, white sugar, or any other kind of sugar into your mouth. Eliminate these foods to stabilize your blood sugar and stop food cravings; this is a quick way to lose weight for men.

Step 5

Take a break one day each week. Indulge in some of your favorite foods, just don't keep any leftovers, unless you're sure you won't touch them until your next free day. Eat your favorite foods slowly and savor them -- this strategy helps to keep you from feeling deprived so you'll stick with your diet six days a week and lose weight for the long run.

Step 6

Exercise vigorously six days a week. Lift weights two to three days a week to increase your metabolism, build fat-burning muscle and improve your male physique. Perform interval training three days a week to increase your fat-burning rate and burn the maximum number of calories for your time -- for example, alternate walking with intermittent bursts of jogging or sprinting.

Tips and Warnings

If you have a lot of weight to lose, choose circuit training for your weight lifting days. Circuit training burns more calories than regular weight lifting sessions because you move from one exercise to another with less than a minute's rest. Eating whole grains instead of refined foods helps you stay full longer and increases your intake of healthy fiber.
Consult your doctor about any medical concerns.