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Weight loss for men: tips and tricks to get you in shape

weight loss for men

How to Lose Weight Fast for Men?

There are no easy ways to lose weight for men.  Weight Loss for Men is a process that will take some time but will absolutely be worth it once you reach your goal weight.

Knowing how to lose weight for men is not difficult but sticking with a plan can certainly be a challenge. We will help get you started with male weight loss.

Weight Loss Tips for Men

We know that many of you are fathers, hard workers, and husbands. It can seem like you are struggling to lose weight. Indeed, it’s not easy for men to lose weight, but having a good weight loss plan for men will make the process a lot more doable.

Remember, there’s no way to sustainably lose weight fast men, but hard work will get you results.

1.      Establish and Maintain Healthy Ways of Life

Young men and older guys, listen to this. It may be the best way to lose weight for men. If you are young, focus on making healthy choices now so you are used to it when you get older, like eating wholesome food and getting enough sleep. Keep alcohol to a minimum.

If you are older, take stock of what is making you feel unhealthy and make changes accordingly, such as eating healthier, lowering your alcohol intake or slashing your sugar intake. Forming a habit can be hard after years of doing otherwise, but you can do it.

2.      Think About Your Relationships

A great weight loss diet for men is critical, but relationships also play a role. If you are married, it can be easy to get comfortable and just eat whatever you feel like because your partner is doing it, too.

Even people in new relationships may sacrifice gym time so they can spend more time with a partner. Resist the urge to let it slide-after all, a long and healthy life with your loved one will be worth the sacrifices!

3.      Keep Smiling

how to lose weight fast for men

A good method of natural weight loss for men is to be positive. Yes, it’s going to be hard to sacrifice sleep for the gym, or that old favorite beer for a lighter option.

It will be hard at first to reduce portions and make healthy swaps. But grit your teeth, and grin and bear it-the reduced weight, better overall health and a fabulous appearance will make all your hard work validated.

4.      Work Out

weight loss diet for men

There are plenty of great ways for men to work out. It is important in knowing how to lose weight for men. Make sure you are getting enough daily activity. You will want to do a variety of aerobic and weight training exercises.

The best way for a man to improve his body fat percentage is to build up the muscle in his body. Resistance training is the way to do this. You can ask your doctor about some good weight loss programs for men that incorporate weight training, look online for some pre-made workouts, or even book a few sessions with a personal trainer to get you started.

You don’t even need to spend a dime to do this, either-you can look online for bodyweight workouts that will kick your butt and get you ripped.  You can also do some other activities in order to get your heart rate pumping.

Some guys might try to tell you aerobic exercise is just for women or won’t get you any results, but that couldn’t be further from the truth. You should aim for about 150 to 200 minutes a week for aerobic activity. There are lots of ways you can get this accomplished.

You can ride a bike or recumbent bike, jump rope, swim, run, go for a walk or play tennis/racquetball to name just a few great activities. Vary up the minutes you spend on it.

For instance, you might do a brisk walk for one hour one day but a serious lap swim for 30 minutes the next day. This keeps your body guessing and boredom from preventing you from doing a workout.

5.      Eat Right

Oh man, here we go again. This is a line we’ve all heard before. There is no single best weight loss diet for men, but the fundamentals of a great diet are to eat wholesome, real foods, avoid processed foods, unhealthy fats, fried foods and sugars, and eat less calories than you burn.

Says the Academy of Nutrition and Dietetics, men should be eating the following each day for optimum health, along with getting regular exercise:

  • 2 Cups of fruit and 2.5 cups of veggies
  • Whole grains from pasta, brown rice, or oats (or, whole-grain bread)
  • 38g of fibre for men under 50, 30g of fiber for men over 50.
  • Unsaturated fats like nuts, oil-based salad dressings, and avocado.
  • 3400 mg of potassium sourced from fruit, veg, milk and fish.

Also keep in mind that your red meat consumption should be reduced. Focus on plant-based nutrition for some of your meals. Eat lentils and tofu for your protein. Plant-based proteins are a great method of delivering fiber to you and filling you up without going over your calorie limit.

6.      Know Your Calorie Needs

lose weight fast men

A moderately active male will likely need 2000 to about 2800 cals a day. You should use a weight loss calculator to figure out what your caloric needs are for losing weight and build your diet around that.

Focus on those whole grains, as these will keep you full, get your hunger under control, and even help you avoid prostate and colon cancers. Fiber is also important in this fight, so make sure you get enough of that, too.

  1. Get Help from Others

Your doctor, your partner, your brother, your friend-these are all great people you can turn to for help in your weight loss journey. Ask your doctor what you can do in order to kick-start your weight loss.

He or she may even refer you to a nutritionist who can set you up with a great eating plan. Working out with a friend can help you stay on track and hold you accountable. Getting your partner involved can also be fun, and it is a great way to get together and bond before or after the rigors of a busy day.


Strength and resolve are just two great traits men embody. Use these traits to your advantage and work hard in the kitchen and the gym.

Results won’t come easy, but they will absolutely be worth it when you step on the scale and see a reduced number, as well as enjoy greater health and increased energy. Best of luck!