Since men have faster metabolisms than women, losing weight quickly is easier for men than for their female counterparts. Nonetheless, losing weight quickly will require a certain measure of commitment and dedication. By following a strict routine of diet and cardiovascular exercise, you'll find yourself shedding the pounds in no time. Follow these steps carefully for best results.
Decrease your daily caloric intake. Since caloric intake is the primary dietary determinant of weight loss and weight gain, this step is critical. Use a basal metabolic rate calculator to determine your individual basal metabolic rate based on your age, gender, height and weight. Since you're looking to lose weight as quickly as possible, aim to construct a diet that falls approximately 1,000 calories short of this number, using the nutritional information on your desired foods and drinks as your guide. Since 1 lb. of fat is equivalent to 3,500 calories, this will cause you to lose approximately 2 lbs. of fat per week, according to Harvard Health. When adjusting your current diet to meet this guideline, start by eliminating junk foods, sweets and soft drinks. If necessary, continue by carefully reducing your mealtime serving sizes.
Increase your daily protein intake. Although you're not looking to build muscle, protein still serves an important purpose in your regimen. Protein supplementation acts as an appetite suppressant in those experiencing a calorie-restricted diet, according to a 2004 study published in the "International Journal of Obesity." This will allow you better control over your cravings and thus a better chance at sticking to your diet overall. As such, aim to replace at least one daily serving of carbohydrates with an equivalent serving of protein. Great foods for this purpose include fish, meats, egg whites, beans and tofu. If necessary, you may substitute a high-quality whey protein powder for these foods.
Perform cardiovascular exercise daily. This will not only burn fat and calories directly, but also allow you to maintain your metabolism in spite of your calorie-restricted diet. Starting with as little as 15 minutes per session, aim to increase the duration of your sessions as your level of cardiovascular fitness improves. Examples of appropriate activities include running, biking, swimming, rowing and organized sports.
If you're significantly overweight, consider a low-impact cardiovascular exercise option such as stationary biking or use of the elliptical machine, as this will greatly reduce the stress on your joints.
Never begin a new program of diet or exercise without first consulting your doctor.