7 steps to lose weight fast for men

7 steps to lose weight fast for men: Would you like to lose weight in a healthy and sustainable way? Our nutritionists explain step-by-step what conditions must be met for a good diet with lasting results and what you need to take into account in a nutrition plan to lose fat.

With our nutrient and calorie calculators, sample plans, and ready-made shopping lists, you’ll have the right tools to create a complete nutrition plan for fat loss.7 steps to lose weight fast for men.

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7 steps to lose weight fast for men

Read More: Weight Loss Workout Plan For Men

  1. Calculation of total energy expenditure

The first step toward the right nutrition plan for fat loss is determining your total energy expenditure, which is made up of your basal metabolic rate and physical activity expenditure.

Basal metabolism depends on factors such as age, sex, height, weight, and muscle mass, and is necessary to support all of our body’s vital processes, such as the functioning of the cardiovascular system and organs…

The expenditure for physical activity, on the other hand, is determined by the level of physical activity.

People who do physical labor and also do sports, p. East. To gain muscle mass, they clearly have more expenses for physical activity than people who work in the office and relax in their spare time.

Use the calorie calculator now to calculate the number of calories needed in your nutrition plan to lose fat.

Why is it so important to calculate total energy expenditure in a nutrition plan to lose fat?

The success and failure of the diet depend on maintaining a negative energy balance. Therefore, your diet plays a fundamental role.

A sustainable and healthy weight loss can only be achieved through a calorie deficit.

Examples

The total energy expenditure of a 30-year-old woman who works in an office and does sports twice a week is about 2,200 kilocalories.

If she wants to lose a sustainable and healthy weight, she should plan for a total of 1700 kcal to lose weight, after achieving a caloric deficit of 500 kcal.

To get personalized advice, we recommend you consult our free body check. Know your BMI first and get personalized recommendations on nutrition and training that will help you achieve your goals effectively, quickly, and in the long term.

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  1. Contribution of Macronutrients

Calculating the required amount of calories is the basis of a diet for burning fat.

In the next step, it is necessary to determine how to distribute the contribution of nutrients, that is, what role proteins, carbohydrates, and fats will play in the diet for weight loss.

To reduce fat, you should use plenty of protein in the diet.

This nutrient has significant benefits to meet the calorie deficit. Proteins increase the feeling of satiety, as they must be broken down earlier during digestion, which means it takes longer for the body to process them.

Also, proteins are important components of our muscle tissue as well as skin, hair, and teeth.

Therefore, in a fat-losing diet, protein should make up 40% of the total calories.

The role of dietary fat in fat loss

Fat is not necessarily fattening and should not be neglected in a nutrition plan. Fats play an important role in the body’s hormonal processes.

For example, a man who keeps his fat intake very low will experience a decrease in sexual desire; In the case of women, this can manifest itself in mood swings and feelings of hopelessness.

It is important to note that fats should be used in moderation, as they contain twice as many calories (9 kcal) as proteins (4 kcal) and carbohydrates (4 kcal) in 1 gram.

In a nutrition plan to lose fat, fat can make up as much as 30% of total calories.

Carbohydrates should not be completely banned from the diet.

About 80-100 grams of carbohydrates are required in a day to ensure good brain performance.

The role of carbohydrates in fat loss

Carbohydrates play a specific role in a fat loss diet.

In this case, the level of physical activity should be taken into account. Since carbohydrates mainly act as a source of energy for our body, they should be used wisely for fat loss.

At the same time consuming too many carbohydrates, without considering the physical activity, can cause large fluctuations in blood sugar levels, which in turn can have a negative effect on fat burning.

Carbohydrates that are not “used” with sports or exertion are stored by the body in fat stores when “bad” times come.

However, a minimum amount of carbohydrates (at least 80-100 grams) should be consumed per day to ensure good brain performance and stay mentally and intellectually fit.

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7 steps to lose weight fast for men

  1. Lose Fat: The Right Food Choices

After establishing the theoretical principles and proportions of your diet to lose fat, comes proper food choice. The fat-burning diet should contain plenty of protein and fat.

Forbidden Fats:

  • The high content of saturated fatty acids (fats of animal origin)
  • trans-fatty acids from processed and fried foods

High-Quality Fat Sources for Fat Loss:

  • Oils (walnut oil, walnut oil, coconut oil, olive oil)
  • Avocado, Flax Seeds, Sunflower Seeds
  • Nuts (almonds, Brazil nuts, cashews, pistachios, etc.)

High-Quality Protein Sources for Fat Loss:

  • Low-fat dairy products (quark, cheese, yogurt)
  • Low-fat meat (beef, chicken, turkey)
  • Fish (salmon, mackerel, herring)
  • red lentils, red beans, peas, quinoa, chickpeas, soybeans

High-Quality Carbohydrate Sources for Fat Loss:

  • Whole foods (brown rice, whole-wheat pasta)
  • Oat Flakes, Spelled Flakes
  • quinoa, amaranth

Forbidden Carbohydrates:

  • Processed foods with simple sugars (pastries, cakes, soft drinks)
  • foods with a high glycemic index, such as wheat products

You can find a list of the best foods for protein, carbohydrates, and fat on our protein food page and as a PDF shopping list.

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  1. Meal Plan to Lose Fat: Example of a Daily Plan, Example of a Weekly Plan

The final step in completing your nutrition plan to lose weight is to turn it into a daily plan specifying all relevant factors, such as calorie intake, nutrient contribution, and food choices.

Contribution of nutrients to lose fat

Imagine a 25-year-old man, whose height is 1.80 m and weight is 80 kg. He has been practicing strength sports 2 or 3 times a week for 2 months. According to the weight loss diet, about 1800 calories are required per day to lose weight.

  • Carbohydrates contain 540 calories (30% of the daily balance) = 130 grams
  • 630 calories (35% of daily balance) from protein = 150 grams
  • 630 calories from fat (35% of the daily balance) = 70 grams

Breakfast

(434 calories: 17.5 g fat, 31.3 g carbohydrate, 34.4 g protein)

Smoothie made from:

  • 300 ml water
  • 1 apple
  • 150 g berry mix
  • 30 grams of peanut butter
  • 30 grams whey protein

food

(377 calories: 3.1 g fat, 39.8 g carbohydrate, 45.7 g protein)

  • 200 grams wild salmon
  • 250 grams potatoes
  • 200 grams asparagus

dinner

(459 calories: 13.1 g fat, 3.8 g carbohydrate, 78.8 g protein)

  • 250 g turkey stew
  • 125 grams mozzarella
  • roasted peppers

Snacks / Snacks

(500-600 calories)

  • Vegetable and/or Fruit Salad
  • protein bar
  • protein shakes
  • shape shake

Read More: Best Weight Loss Diet Plan For Men

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7 steps to lose weight fast for men

  1. Choice of Food Supplements

Diet to lose fat can be very well supplemented with sports nutrition. Protein shakes as a snack and vitamin supplements for mineral supply can easily be included in the plan.

With protein shakes such as the Shape Shake, the established daily calorie deficit can be achieved thanks to the high protein intake.

A protein shake is a high-quality protein source; In addition, it contains plant fiber and the popular amino acid compound L-carnitine.

Looking for the perfect protein shake to reach your goal? Our nutrition experts have reviewed and compared the best protein shakes.

Exactly in the calorie deficit phase, making a physical effort, we expose our bodies to a greater level of “stress”.

Thus, supplying adequate vitamins and minerals through our diet is especially essential to strengthen the immune system and eliminate free radicals with the help of antioxidants.

Daily Vitamins provide you with all the essential vitamins, minerals, and trace elements.

  1. Adjustment in case of stay

Even the best fat loss diets need to be readjusted after some time. First, you should stick to the recommended calorie count for two weeks.

best diet plan for weight loss for males: weekly diet for men

A weekly diet is recommended for a person who has accumulated abdominal fat, has a BMI between 25-30, leads a sedentary lifestyle, has swollen legs due to fluid retention, and an unhealthy lifestyle. She goes.

Some tips for healthy lifestyle habits that are recommended to you:

Reduce salt-rich foods (prepared soups, cold cuts, snacks, etc.) and avoid excess salt in your meals at all times, as this is one of the causes of fluid retention and stress problems.

  • Walk 3 times a week for an hour a day.
  • Drink 1.5 liters of water daily.
  • Include vegetables, fruits, and fish in your daily diet.
  • Eating 5 meals a day will help your body burn more calories.
  • Avoid foods with saturated fat, fried foods, and sauces in your diet.
  • Ingesting fiber (cereals and whole foods) will control your intestinal transit by reducing your abdominal bloating.
  • Avoid consumption of carbonated drinks.

Three food supplements are used:

  1. Squadron Antioxidant: This is a draining agent with an antioxidant effect, which makes it particularly effective in combating free radicals resulting from lipolysis processes.
  2. Belly Fat Burner: Very effective as its composition in Morosil is enhanced by the contribution of CLA (conjugated linoleic acid) and it has the effect of burning belly fat. Reduces belly, defines abs, eliminates love handles, and boosts basal metabolism.
  3. Somatoline Man Abdominal Treatment Top Definition: Indicated treatment for an abdominal area for men that reduces localized fat in 4 weeks This is an easily absorbed cream-gel that has been studied to reduce localized fat And helps to tone the skin of the abdominal region, helps to highlight the muscles…
  4. Captagras 100: Tablets that capture fat from ingested food, preventing it from being absorbed.

Remember this is a generalized diet, if you want a personalized diet for your case, all you need to do is enter our online nutrition counseling section. If you have any questions, write us a comment.

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Monday:

Breakfast:

  • 20 ml Antioxidant Aquadren.
  • skimmed milk or 1 tbsp cocoa with coffee.
  • 70 g wholemeal bread with olive oil, grated tomato, and ham or turkey with cold cuts.
  • Natural orange juice (2 oranges)

during the morning

  • 1 piece of fruit
  • 1 Burguitos 0% with 2 Slices of Wheat Toast

food:

  • 1 tablet of NC abdominal fat burner
  •  Beans with Turkey Breast
  • 1 hard-boiled egg
  • 1 piece of fruit

mid-afternoon:

  • 1 skimmed curd (with fruits)

dinner:

  • NC Abdominal Fat Burner + 1 pill of Somatoline Man
  • Asparagus and 1 Chicken Burger
  • 2 pieces of pineapple fresh or in its juice.

Tuesday:

Breakfast:

  • 20 ml Antioxidant Aquadren.
  •  A natural orange juice.
  • 70 grams of whole wheat bread with olive oil, grated tomato, and with it a small tub of skimmed fresh cheese or three 0% slices of cheese.
  • a green tea

during the morning

  • natural fruit juice + 2 maria cookies

food:

  • 1 tablet of NC abdominal fat burner
  • mixed salad
  • Fish stew with vegetables.
  •  nonfat yogurt

mid-afternoon:

  • 1 piece of fruit

dinner:

  • 1 Pill of NC Abdominal Fat Burner + SomatoLane Man
  • Vegetable soup.
  •  Grilled York Ham
  • 2 pieces of pineapple.

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7 steps to lose weight fast for men

Wednesday:

Breakfast:

  • 20 ml Antioxidant Aquadren.
  • Coffee or decaffeinated or skimmed milk with an infusion.
  • 35 grams of whole grains and without added sugar.
  • 1 infusion

during the morning

  • 1 piece of fruit + 1 skimmed yogurt

food:

  • 1 tablet of NC abdominal fat burner
  • scrambled eggs with vegetables
  • grilled chicken breast.
  • Nonfat yogurt.

mid-afternoon:

  • Fruit Juice

dinner:

  • NC Abdominal Fat Burner + 1 pill of Somatoline Man
  • Miscellaneous Seafood (Tawa, Oven, Steam)
  • Salad (cucumber, tomato, sea mouth, onion, sweet pepper, endive or endive, and carrot)
  • watermelon.

Thursday:

Breakfast:

  • 20 ml Antioxidant Aquadren.
  • Coffee or decaffeinated or skimmed milk with an infusion.
  • 70g wholemeal bread tossed with olive oil, with grated tomato, and with ham or turkey cold cuts.
  • Natural orange juice (1 orange or half an orange)

during the morning

  • fruit juice + 2 pieces of ham

food:

  • 1 tablet of NC abdominal fat burner
  • Vegetable Pesto with Chicken (you put a pot of fried tomatoes in the pan and turn it over and when it starts to boil you add the vegetables with the chicken (the frozen option they sell already) and cook them with tomatoes for 20 Let cook in a minute or so.
  • 1 scalloped potato (without sauce)
  • 1 piece of fruit

mid-afternoon:

  • 1 piece of fruit

dinner:

  • 1 pill of the abdominal fat burner from NC + SOMATOLINE MAN.
  • boiled stew
  • 1 can of natural cockles.
  • one skimmed yogurt
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Friday:

Breakfast:

  • 20 ml Antioxidant Aquadren.
  • A natural orange juice.
  • 70 grams of whole wheat bread with olive oil, grated tomato, and with it a small tub of skimmed fresh cheese or two 0% cheeses.
  • a green tea

during the morning

  • 1 piece of fruit + 2 maria cookies

food:

  • 1 tablet of NC abdominal fat burner
  • sea bream with salt
  • Roasted Vegetables.
  • Nonfat yogurt.

mid-afternoon:

  • 1 fruit juice

dinner:

  • NC Abdominal Fat Burner + 1 pill of Somatoline Man.
  • Canned or boiled artichokes.
  • 2 grilled turkey loins
  • pineapple

Saturday:

Breakfast:

  • 20 ml Antioxidant Aquadren.
  • Coffee or decaffeinated or skimmed milk with an infusion.
  • 35 grams of whole grains and without added sugar.
  • A taste.

during the morning

  • 1 biscuit with fruit juice and 2 kinds of cheese 0%

food:

  • 1 tablet of NC abdominal fat burner
  • grilled chicken
  • Gazpacho (not bread)
  • 1 piece of fruit.

mid-afternoon:

  • 1 skimmed curd

dinner:

  • NC Abdominal Fat Burner + 1 pill of Somatoline Man
  • Captagrass Free + 2 tablets 100 tablets
  • 2 pieces of pineapple
Diet plan men’s fast weight loss 0ver 60

Sunday

Breakfast:

  • 20 ml Antioxidant Aquadren.
  • skimmed milk with coffee or decaffeinated
  • 70 g wholemeal bread with olive oil, grated tomato, and ham or turkey with cold cuts.
  • Natural orange juice (1 orange or half an orange)
  • during the morning
  • 1 piece of fruit

food:

  • 1 tablet of NC abdominal fat burner

Lettuce, tomato, cucumber….

  • Rice and rabbit, pasta with chicken or vegetables or with tomato and tuna (natural) or tomato with vegetables
  • 1 skimmed curd.

mid-afternoon:

  • 1 fruit juice

dinner:

  • NC Abdominal Fat Burner + 1 pill of Somatoline Man
  • Fruit salad with skimmed curd.

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