Yesterday I began a plan that will ultimately result in a step by step tutorial how to lose weight quickly for men.
My results after one day are definitely acceptable, 1.4 pounds down, which puts us on track to hit 10 pounds down in 7 days.
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I imagine that the steps here will work for women as well, just that the amount of calories might have to be a bit less.
There are tons of weight loss guides for women.
There are few for men.
The issue of obesity though is just as dangerous for men as it is for women.
All of that extra poundage is causing our bodies to work that much harder, giving us stress and making us much more succeptible to disease, besides not looking too hot which is an understatement.
I started yesterday in a post called How to Lose 10 Pounds in a Week step by step.
I am pleased to report that despite having had over 2200 calories of food in one day, I still lost 1.4 pounds, which actually could result in a 10 pound loss in a week.
Of course, the goal is not the number of pounds in a specific number of days, so if I lowered my body fat over the course of 11 days or even a month, that is good progress.
Also, as you can see by the amount of food that we had yesterday in the following table, this was no starvation diet.
Do not starve, no matter what.
Skipping breakfast and lunch and then pigging out after dinner for a few hours till you are tranquilized from food is going to result in an absolute weight gain, not a loss, even if you had only 2200 calories in that one sitting.
The reason that I am focused on how to lose weight quickly for men is because it is a national crisis and there are not alot of resources for men when it comes to fighting the battle of the bulge.
A heavy man in the old days was considered a sign of wealth and status.
Today it is a sign of letting oneself go, not knowing how to get back on track and it is clearly not attractive to the opposite sex.
Women, on average, tend to be more attracted to men who have a relatively narrow waist and flat stomach, so if you need additional motivation to ditch the pregnant belly, there it is.
Today, I am going to copy the first two meals of yesterday.
How to Lose Weight Quickly for Men Breakfast
If I can make the above, so can you, as I am just not a big fan of cooking.
Put a tablespoon of extra virgin olive oil in a non stick pan.
Move the pan around so the oil will cover the surface pretty well.
Cut two slices of a yellow onion and dice them a bit and put in the pan.
Put the flame on low to medium.
Cut up 2 cloves of garlic.
put them in the pan now as well.
As soon as you see the onions becoming more translucent, lower the flame so that they do not burn.
Yep, I have been guilty of that!
Crack a whole egg, organic without added hormones or pesticides, they are easy to find these days.
Then add in 3 large whites as well.
Add a couple of ounces of turkey breast if you like.
Toast 2 slices of ezekiel or alvarado sprouted bread.
Put some raw spinach and 2 slices of tomato on the bread.
Let the eggs after cooked, sit covered while you are preparing your bread.
Put the eggs on top of your bread, make a sandwich or have it open faced.
You can use salsa if you want for some added taste or flavor.
If you want to know how to lose weight fast for men and women, for anyone, than you better know how to make at least a few good breakfasts that you enjoy and that are good for you!
| Breakfast | Calories | Carbs | Fat | Protein | Chol | Fiber | |
| Alvarado St. Bakery – Sprouted Multi-grain Bread, 2 slice (34g) | 180 | 30 | 1 | 10 | 0 | 4 | |
| Tomato – Tomato, 1 whole, medium | 15 | 3 | 0 | 1 | 0 | 1 | |
| Spinach – Raw, 1 cup | 7 | 1 | 0 | 1 | 0 | 1 | |
| Onion – Red, 1 Slice Med 1/8″ Thick | 6 | 1 | 0 | 0 | 0 | 0 | |
| Garlic – Raw, 1 clove | 4 | 1 | 0 | 0 | 0 | 0 | |
| Kirkland – Extra Virgin Olive Oil, 1 Tablespoon | 125 | 0 | 14 | 0 | 0 | 0 | |
| Pete & Gerry’s – Organic Eggs, 50 g (1 large egg) | 70 | 0 | 5 | 6 | 185 | 0 | |
| Organic – Egg Whites, 3 large egg white (33g) | 51 | 1 | 0 | 11 | 0 | 0 | |
| Tirat Zvi – Thinnies Oven Roasted Turkey Breast, 5 slices (2 oz) | 50 | 2 | 1 | 9 | 20 | 0 | |
| Add Food | 508 | 39 | 21 | 38 | 205 | 6 | |
| Snack | |||||||
| Quaker Oats – Old Fashioned Whole Grain Rolled Oats, 1/2 cup dry (40 g) | 150 | 27 | 3 | 5 | 0 | 4 | |
| Organic Valley – 1% Organic Milk, 1 cup | 110 | 12 | 3 | 8 | 15 | 0 | |
| Crazy Richards – 100% Creamy Peanut Butter, 1 tbsp | 95 | 4 | 8 | 5 | 0 | 2 | |
| Fresh, Raw – Individual Strawberry, 5 strawberry | 20 | 5 | 0 | 1 | 0 | 1 | |
| Add Food | 375 | 48 | 14 | 19 | 15 | 7 | |
The only exercise that I did was 60 minutes on the elliptical at a very moderate pace of 3 miles an hour for a calorie burn of approximately 600 calories.
I had about 2200 , if not 2400 calories spread over four meals which is the way to go, meaning if you are serious about losing weight and getting lean, then you have to stop eating all of your food for the day in one meal!
Yesterday, I spoke about acquiring good habits to make this an easy and sustainable process.
1. Sleep early and wake up early – Early to Bed, Early to Rise, makes a Man Healthy, Wealthy and Wise as it has reportedly been said by Benjamin Franklin.
2. Drink a tall glass of water after waking up to kick start your digestive system.
Do you have coffee or tea first thing in the morning? Try out having water with a little fresh lemon after waking up. Here are some reasons why as explained by Adam Dave:
The Benefits of Drinking Water Just After Waking Up
| By
Staying hydrated is important. When it comes to time of day and form of hydration, you probably have your preferences. You might enjoy coffee or soda, but as far is your health is concerned, no beverage beats a refreshing glass of plain old water. While drinking water at any time is beneficial to your health, consuming a big glass first thing in the morning brings unique rewards.
Water Benefits
Water is a nutrient essential for life. Your body depends on water for every chemical reaction that takes place. In fact, you are made up mainly of water, as much as 75 percent by weight, according to Clemson University. Water is inexpensive (or free), widely available and naturally low in sodium and caffeine-free, making it preferable as a primary source of meeting your hydration needs.
Convenience
Life can get so busy that we can simply forget to stop and drink, even when thirsty. And drinking with meals might not be the best time, as it can dilute digestive juices and upset your stomach, according to Don Colbert, M.D., and author of “Eat This and Live.” This is why drinking water first thing in the morning is so ideal. Your stomach is empty, so water won’t hinder digestion, and if you keep a glass by your bed, it is easy and convenient to reach for it while still in bed.
Water Can Help Reduce Stomach Acidity
You might be one of the millions of Americans who experience heartburn, a condition commonly due to high levels of acid in the stomach, according to “The Family Medicine Handbook.” Your stomach is the primary source of hydrochloric acid in your body, secreting it all night long. Without the benefit of food to dilute the acid, heartburn is more likely in the morning hours. Drinking water shortly after you awaken can reduce the level of acidity in your stomach and help relieve the symptoms of heartburn.
Water Helps Keep You Regular
Water helps prevent constipation, and drinking it in the morning might help stimulate bowel movements. Your body depends on rhythmic contractions that occur in your colon to help move food along. These contractions depend on what is known as a gastrocolic reflex, according to the textbook “Physiology.” Simply, when you fill your stomach with food or drink, your body, sensing a new arrival, sends signals to your intestines to evacuate, increasing the likelihood of a bowel movement. To achieve this, water is a good choice, as it is refreshing and calorie-free.
3. Get in exercise in the morning, a long walk, treadmill, a swim, elliptical, something where you get moving.
4. Take your weight and waist measurement EVERY day. I know that there are people who say to only do so once a week. I have gone that route. I think that is a big mistake, especially for people who are compulsive overeaters or binge eaters. Perhaps not looking at the scale is great advice for someone who is anorexic, but for someone who wants to see their weight go down to a specific goal and is not anorexic, I believe that keeping daily track is more beneficial than ignoring what is happening. I have made that mistake!
Today I am going to add another habit, and that is to make sure that you eat breakfast within and hour or so of waking up.
Actually, there are so many guys that do not eat breakfast at all, we should just call this ‘make sure you have breakfast’, but even better, if you really want to fire up your metabolism and shred your belly fat, then be sure to have breakfast fairly early, lets say about 7 or 8 am.
5. Have a good breakfast every day!
Rich is a NASM-CPT (Certified Personal Trainer), an