The 6 Best Ways to Lose Fat - Guide for Men

Our free resources:

In this video, you'll discover the 6 core foundations of weight loss for men that will help you lose weight and keep it off. So say goodbye to trendy diets or quick fix procedures that don't last because it's all about the fundamentals.

#1 The Importance of Sleep (0:51)

Quite frankly, if you’re not getting at least 6-7 hours of quality sleep each night, you’re fighting an uphill battle with weight loss. Because poor sleep habits make our body extremely resistant to losing weight. If you're in a sleep-deprived state, your body begins to burn off muscle tissue instead of fat, further decreasing your metabolism and results. Hello, flabby gumby.

#2 Getting a Schedule Based Meal Plan (2:08)

When it comes to weight loss nutrition for men, there are way too many plans offering you a one size fits all, restrictive diet approach. Because, we want long-term sustainable results, and anybody on a strict diet is counting the days until they can get off of it.

That last idea is why we emphasize a more inclusive meal plan for weight loss. It doesn’t force you to eliminate all carbs or all fats, and just as important, it offers different timing schedules to fit your daily routine.

Here are some popular meal timing setups (3:05)
We offer 5 different setups to choose from, and you’ll discover a few different options in this video.

#3 Hydration is Key (6:17)

Remember that old saying ‘drink 8 8oz glasses of water each day’. Well, while that’s a good start, your optimal water target for weight loss is MUCH higher than that. Your actual target is your body weight in lbs/2 + 32 oz (1lb=0.45kg). So for a 200lb man, (200/2 +32), the daily target is 132 oz (1 gallon is around 126 oz). Yes that’s a lot of water, and yes you’re going to be hitting the bathroom frequently, but the benefits are well worth it.

Recommended video: Water for Weight Loss (7:00)

#4 30 Minutes Daily Activity (8:03)

We're not talking about formal workouts here. We're talking about roughly 30 mins of light jogging, cycling, playing with your kids, or even walking. Committing to a consistent routine of daily activity triggers your brain to stop sending constant hunger cues.

The easiest place to start working this into your daily routine is to have a step counter and shoot for around 7,000-10,000 steps each day. Because the 30 minutes doesn't have to be done all at once. As long as you're getting it throughout the day, you'll reap the benefits.

#5 Weight Loss Workouts - Metabolic Resistance Training (9:57)

When talking about the best workouts for weight loss, we want to combine 2 different workouts into one. The first one is strength training and the second is high-intensity cardio. We want strength training to boost our metabolism by building muscle, and we want high-intensity cardio for accelerated fat burning.

And the best part about these workouts is that they only take around 25-40 mins to burn fat and boost your metabolism for up to 24 hours afterwards.

Here’s how to schedule your weight loss workouts (11:33)

#6 Use Smart Weight Loss Supplements (12:38)

Whenever we talk about weight loss, we always address supplements last because they’re ‘supplemental.’ You’ll see much better results from everything else we discussed in this video and most aren't worth the price tag. That being said, we do recommend including certain supplements in your weight loss routine that'll improve your body’s overall function & health.

Our top recommendations:
- High-quality multivitamin
- Fish Oil (Omega 3 fatty acids)
- Probiotics

So overall, I hope this video sheds some light on some of the less-discussed fundamentals and tips for weight loss. And if you know you're lacking in the lifestyle habits, then you can start tapping into some accelerated weight loss results by getting them in check.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[jumaricupaine]

Super helpful, as always! A good sleep routine and a meal plan are the hardest things for me, but am getting there. Especially with all the info you guys put out here for us. Thanks!!

[chocolateharambe]

Thanks for all the tips! Will definitely be taking your advice.

[kevinwalsh]

I used to do intermittent fasting leangains style, 16/8, but what I found works for me personally is doing one 48 hour water fast per week.

[christemmer]

I've always put off scheduling a meal plan. Time to fix that

[sarefin]

This video is so true, just finished my first 20 minute session, 7 rounds and almost passed out. This is gona be tough, but im pretty confident it will get results.

[elliotyu]

Actually happy that someone decided to add water to their fat regimen. It's very important, and im glad you added it.

[janiceweiner]

The 30 minutes of daily activity has got to be important, I have a friend who walks everyday and that activity changes your cravings somehow. Thank you very much for making me aware of this.

[melissadee]

This is great advice for weight loss! I think everyone should take note.

[hamzahmoheed]

I’ve been wanting to lose weight for a while and this video shows me exactly how to do that thank you sir

[RD_]

It's amazing how important sleep is for weight loss. When I first started dieting and exercising my sleep schedule was very bad and so were my results. Once I finally started sleeping better and longer I noticed drastic improvements in my results.

[jamesfallon]

Never knew sleep was so important in losing weight, this has really helped me out.

[jpiard]

Like Many, I believed the key to fat loss was diet/excercise. My motto on sleep was "I can sleep when I die". In light of your video, Im going to recommit myself to sleep, and hope that it works.

[damongiam]

Your information is absolute gold. I watch tons of fitness youtubers and I can safely say you are one of the best

[arthurcurry]

Thanks for helping me create a more structured plan to help in my rest loss. Great information.

[NigelTufnel]

That’s the most helpful video I’ve seen on YouTube. Great advice and no BS. Brilliant 👍

[jasonwang]

been struggling with trying to lose weight recently. Thanks for the motivation and detailed tips dude, hope I can get back on the right track!

[teenageroyel]

Nice video. I enjoyed every motion of the video. Thanks for sharing with us.

[AndreInvests]

This was a very helpful guide for men looking to lose fat! Keep up the great work because this video was very informative!

[nicolemartin]

Wow these are all great tips! I didn't realize how important sleep was for metabolism and losing weight. Although I have noticed that when I'm tired I have less willpower and end up snacking more on bad foods. I'll definitely focus on this from now on. Thanks for this great video!

[babstertoo]

Some great tips here..Thanks for sharing!