15 Weight Loss Tips for Men
15 Weight Loss Tips for Men

What's the Difference?

In the United States, men and women are equally likely to become overweight at some point in their lives. However, the way in which men gain, carry and perceive their weight differs greatly from their female counterparts.

No matter who you are, being overweight can wreak havoc on your body, both physically and mentally. Depression, anxiety, diabetes, heart disease, stroke, sleep disorders and certain cancers are just some of the problems that can be brought on by excess body fat. Your overall ability to feel good is also diminished due to a decrease in dopamine receptors as your body fat increases. However, regular exercise and dietary changes can decrease body weight and ultimately reverse the negative effects of weight gain. Not to mention, the euphoric effect of endorphins produced by exercise can serve as an immediate boost to mood and well-being.

On average, women carry 6-11% more body fat than men. They tend to carry this extra weight in their hips, thighs and buttocks region, resulting in a gynoid or pear-shaped body type. This extra fat in females is to support fetal development in the event of pregnancy.

Men Keep It in the Middle

While the body fat percentages in men are generally lower, the way that men carry their adipose (fat) tissue puts them at a greater risk for certain ailments. Men have a higher visceral fat content. This is the fat in the midsection that surrounds the vital organs. This leads to an android or apple shaped body type. Visceral or abdominal fat is more harmful because it is biologically active. Visceral fat produces proteins called cytokines which promote inflammation in the body and ultimately increase the risk of all aforementioned health problems. And trust me, men can’t afford to increase their risk of these diseases. In fact, men are twice as likely as women to have heart attacks, 20 percent more likely to have cancer and 1.5 times more likely to have obstructive sleep apnea. Higher levels of fat in men can also lead to a reduction in testosterone, which can reduce muscle mass, energy levels and libido.

Finding a Program that Fits

Since extra weight and extra fat reacts differently in the male body, it is important to address it using a weight loss program that is tailored specifically to men. The first step in weight management for men is managing their perception of weight. Men are less likely to think that they are overweight which can often lead to them having a BMI in the obese range before they take steps to intervene. And even if men decide to engage in a weight loss program, many of the commercial weight loss programs are developed using research based on female participants.

Luckily, much more research is being done regarding the most efficient methods for male weight loss. These studies have shown that women are much more likely than men to engage in a weight loss program than men. However, when men did engage in a weight loss program, they were more successful in their endeavors than men who did not subscribe to a program. But, keep in mind that not all programs are created equal. Weight loss programs for men should be tailored to their biological advantages and disadvantages. Since men have more muscle mass and can gain muscle more easily than women, they should pick a program that supports this. Increasing muscle mass increases metabolic rate and can lead to weight loss.

Exercise With A Purpose

The most common way to build muscle mass is through resistance training. This can be done with both body weight and free weight exercises. It is also important that men choose training programs that include exercises which will specifically target visceral fat. Studies show that this can be achieved through High Intensity Interval Training (HIIT). HIIT has been shown to decrease visceral fat mass without causing losses in muscle mass. Men should also be conscious of the dietary restrictions suggested by certain programs. It is important that weight loss diets for men include adequate levels of dietary fat. Dietary fat helps promote testosterone levels, which is essential to muscle gain and fat loss.

15 Weight Loss Tips for Men

1. Start a Food Journal

Keep your nutrition on track by journaling what you eat. Keeping a food journal is a great way to document your progress on your fitness journey, and having physical documentation of your diet habits is a good strategy to hold yourself accountable. You’ll be able to see diet and nutrition patterns that may have otherwise gone unnoticed, such as when and how much you eat. If keeping a journal isn’t for you, there are hundreds of free fitness apps that allow you to track exactly what you eat with just a few swipes.

Pens and Journal

2. Experiment with When You Eat

Studies show that eating more calories earlier in the day can help with weight loss. So don’t skip breakfast! Instead, experiment with eating earlier in the day. According to the American Journal of Clinical Nutrition, those who ate breakfast saw better health outcomes when it came to long term weight maintenance.

3. Set Clear Goals

Clarify your weight loss goals. Weight loss may seem like the obvious end point of a fitness journey, but setting more personal goals is a good way to stay motivated when losing weight alone just isn’t a good enough reason. In other words, find your “why.” Write down exactly what you would like to achieve and why you want to achieve it. This goal could be to lose a certain amount of weight, to run a mile in a certain time, or even just to become healthier overall. Then, break down that goal into smaller, measurable, realistic milestones until you reach your ultimate goal. Be careful not to demand too much of yourself. Losing 15 lbs in your first week isn’t just unrealistic, it’s also unhealthy. The goals you set should be small, manageable, but still measurable steps towards your ultimate weight loss goal.

4. Toss the Junk

Snacking has a bad reputation for a reason. But before you ban snacks completely, try snacking smarter. Replace fried, salty, or processed snacks with whole foods, or with healthier versions of those snacks, such as replacing potato chips with vegetable-based chips. This change, while simple, may be enough to jump start your weight loss journey.

5. Fill Up The Right Way

While carbs are delicious and filling, they are also packed full of calories and sugar. Instead of filling up on carbs, get full on protein and fiber instead. Together, fiber and protein can help reduce cravings and the desire to needlessly snack, give your metabolism a boost, and provide you with the energy to take on the day. Try incorporating more protein rich foods such as eggs, dairy, chicken, legumes, beans, and nuts, and fiber rich foods such as leafy greens and whole grains for healthy, yet filling meals.

Broccoli Cabbage Veggies

6. It Starts When You Shop

Your food choices begin long before you ever cook a meal. If you want to see weight loss results, you must start with your diet and shop smarter. Get more selective with what you eat, cut out processed foods, try not to shop when you’re hungry, and make lists of what you need before you step foot in a grocery store. Knowing what you need to buy before going shopping will decrease the chance that you’ll buy something unhealthy on impulse. The key with healthy eating is preparation, so be more mindful as you shop.

7. Try Interval Training

Interval training, such as High Intensity Interval Training (HIIT), is time efficient, flexible, and seriously challenging. Start by using the 1:2 method. This method involves working out at maximum intensity for a certain period, such as 30 seconds, and then resting for twice that amount of time. With this ratio, you’re sure to break a sweat and get a great workout in a relatively short amount of time.

8. Lift Weights

No matter your gender or age, strength/resistance training is an important element of any fitness routine. However, men especially can reap the benefits of lifting weights. Strength training is an effective way to build muscle, burn calories, boost your metabolism, build your endurance, and improve your longevity. If you haven’t already started incorporating weights or resistance training into your fitness routine, it might be time to try it!

Bench Press Men

9. Stay Active Outside of the Gym

Fitness extends beyond the gym. Find ways to add more physical activity into your daily routine. Try walking for 30 minutes in the morning or evening, park farther away from work, or even bike to work. The key is to make changes that you can commit to in the long term. Once exercise becomes part of your normal daily routine, it won’t feel like work anymore. This will help you develop a sustainable, healthy lifestyle.

10. Manage Your Stress

Study after study has proven that stress leads to weight grain. If you want to truly get healthy emotionally, mentally, and physically, you must find a healthy way to deal with stress. If you don’t, you may be exposing yourself to chronically high cortisol levels, unhealthy eating habits, damaging coping mechanisms, and poor sleep patterns. All of these elements can take a toll on your mental and physical health and put you at risk of weight-related diseases, among other physical and mental ailments.

11. Manage Your Sugar Intake

Sugar – it seems to be everywhere, even in the most unlikely of places.  As a result, it can be hard to know if you’re really managing your sugar intake. As a general rule of thumb, skip processed food to avoid added salt and sugar. Instead, aim for whole foods, or foods closest to their natural state. Also, try to incorporate more natural sweeteners if you must satisfy your sweet tooth. This will limit the amount of sugar and refined carbs you consume and keep you on track during your fitness journey.

12. Get More Sleep

Although most people know their bodies need sleep, very few people get enough. While it may not seem like a big deal, getting enough sleep is a very important part of maintaining a healthy body. According to several studies, sleep may be just as important as diet and exercise when it comes to losing weight. Aim for 7 to 8 hours of sleep each night to allow your body enough time to recover properly.

13. Stay Hydrated

Water is important for most processes in your body, which is why it is very important that you stay hydrated. Your ideal daily water intake will vary depending on your gender, age, weight, and activity level. Drinking water before you get thirsty will usually result in adequate hydration, but for some people this might not be enough. Try finding ways to drink more water throughout the day, whether it be carrying a bottle around, drinking water before your meals, or even “eating” your water. Foods with a high water content, such as fruits and vegetables, can supply your body with much needed vitamins and minerals, along with keeping you hydrated.

14. Slow and Steady Wins the Race

Fitness is a lifestyle, and building a healthy lifestyle takes time, so be patient with yourself. Many people try to make too many lifestyle changes too quickly. While enthusiasm is definitely important, don’t take on more than you can handle. Making too many changes at once is more likely to hurt than help, and it can ruin your weight loss journey before you even begin. Small and simple changes, such as taking the stairs more often, cutting back on sugar and carbs, or committing to a new exercise routine, are powerful and effective.

Biking Trail Men

15. Make Simple Lifestyle Changes

When it comes to losing weight, some of the smallest changes can go a long way. Before you completely overturn your life with new diets and exercise routines, try starting with minor adjustments. Choosing baked foods over fried ones, water over soda, and fruit over dessert can be enough to make a huge difference in your weight, health, and fitness.

– Body Type Workouts: How to Train Clients With a Gynoid Body Type



– Exercise and Depression



– Abdominal Fat and What to do About It



– Gender Differences in Weight-Related Attitudes and Behaviors Among Overweight and Obese Adults in the United States



– The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males



– Decrease of Serum Total and Free Testosterone During a Low-Fat High-Fiber Diet



– Gender Differences in Obstructive Sleep Apnea and Treatment Implications



– 30 Ways to Lose Weight and Get Rid of Your Belly



– 30 Easy Ways to Lose Weight Naturally (Backed by Science)


What's the Difference?

In the United States, men and women are equally likely to become overweight at some point in their lives. However, the way in which men gain, carry and perceive their weight differs greatly from their female counterparts.

No matter who you are, being overweight can wreak havoc on your body, both physically and mentally. Depression, anxiety, diabetes, heart disease, stroke, sleep disorders and certain cancers are just some of the problems that can be brought on by excess body fat. Your overall ability to feel good


All content on InGoodHealth.co is intended for informational and educational purposes only. Consult your healthcare provider for medical advice, diagnosis and treatment.

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