Quick and safe weight loss is possible for men if you shed fat at a reasonable rate. Lose weight at the rate of 1 to 2 lbs. each week by eating a balanced, nutritious diet and engaging in vigorous exercise. You might be able lose weight at a quicker rate initially, but to promote long-term weight loss, think slow and steady. Before starting a weight-loss program, consult a physician.
Caloric Deficit
Since 1 lb. of fat equals approximately 3,500 calories, to lose 1 to2 lbs. per week burn 500 to 1,000 more calories than you consume each day. Eat smaller, frequent meals to create this caloric deficit. Consider adding brisk exercise to help you burn more calories than you consume, so you can lose weight even more quickly. But never deprive yourself of sustaining calories. MedlinePlus advises that men take in at least 1,500 calories a day.
Balanced Diet
Eat a balanced diet rich in complex carbohydrates like oatmeal, whole grains and sweet potatoes. Complex carbohydrates help keep blood sugars level, preventing a spike in insulin that could lead to weight gain. Eat healthy fats like olive oil and flaxseed oil to help boost your testosterone levels. Keeping testosterone levels high helps men to maintain or increase lean muscle mass, which boosts metabolism. Eat lean proteins like turkey breast and tuna to feed your muscles critical amino acids
Meal Frequency
To lose weight quickly and safely, eat four to six smaller meals each day. Eating smaller meals helps boost your metabolism and keeps you feeling full, which can prevent overeating. The act of digesting food creates a thermogenic effect, helping you burn calories. Space meals three or less hours apart to provide your body with a consistent flow of vitamins and minerals.
Fad Diets
Fad diets make inflated claims about losing weight at a rapid rate. These diets are usually nutritionally incomplete and tend to overemphasize an approach that ignores counting calories. Some men attempt to use fad diets to shed weight quickly but most of the initial weight loss is water weight, resulting in the weight returning once you become rehydrated.
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