If you’re on a weight loss journey, you’re not alone.
According to a recent Gallup poll, 49% of American men want to lose weight, and 23% of those men are seriously trying to lose weight.
But let’s face it: Even with your best intentions, sustainable weight loss isn’t always easy.
Many men strive to achieve health goals and improve their overall well-being. But don’t lose heart. These simple weight loss tips for men can help you achieve your health goals.
Do men and women lose weight differently?
Recent research suggests that in some cases, men tend to respond differently to diet and exercise than women.
2020 study by Lucia Aronica et al. Studies have found that men respond better to a healthy, low-carb diet than women.
“Men tend to lose more weight through dietary intervention because, on average, they are larger, have a higher muscle-to-fat mass ratio, and have higher resting and total energy expenditure,” the researchers said.
Additionally, a recent study showed that low-load and high-load resistance training help men gain muscle mass faster than women.
7 Nutrition and Fitness Tips to Help Men Lose Weight
Having a strategic weight loss plan is the key to success. Follow these science-based weight loss tips for men to get and stay in shape.
1. Stick to a routine
Research shows that men are particularly susceptible to unhealthy behaviors that make it difficult to lose weight.
For example, you might spend the whole day watching the game instead of going to the gym, or having a few drinks while socializing with friends at the bar. There’s nothing wrong with doing this in moderation – social health is also vital to overall well-being.
But regularly replacing these habits with healthier daily habits can help you achieve sustainable weight loss.
Here are some strategies to help support behavior change:
- Avoid situations that trigger unhealthy behaviors. For example, you could meet friends at the gym instead of a bar, or host a game night with healthy snacks.
- Create new habits that are more valuable than old ones, such as inviting coworkers for an afternoon walk instead of snacking at your desk.
Healthy lifestyle habits should also include getting enough quality sleep. A 12-month study found that improving sleep health can increase weight and fat loss.
Over time, these small steps will become automatic habits rather than conscious choices. These changes can lead to a more active lifestyle and healthy weight loss.
2. Focus on macros
Foods contain three macronutrients: carbohydrates, proteins, and fats. An effective fat-loss diet balances these nutrients to support health and fitness.
A 12-month study found that men who followed a healthy low-carb diet lost significantly more fat mass and weight than men who followed a healthy low-fat diet.
“Despite years of research, we still can’t prove whether one macro pattern is better than the other,” says Emily Sullivan, registered dietitian at MyFitnessPal. “It’s likely that neither is more beneficial than the other, and it’s more important to focus on diet quality and consistency.
Other research shows that a high-protein diet can reduce weight and regulate energy levels.
“We know that eating a high-quality diet composed of a variety of fruits, vegetables, whole grains, lean proteins and legumes, and limiting sugary drinks, alcohol, red meat and salty snacks, can help long-term health and weight. Long-term loss,” Sullivan explained.
A registered dietitian can help you create a personalized meal plan and determine how many grams of protein, carbohydrates, and fats you should consume each day.
Interesting facts: You can use the free MyFitnessPal Macro Calculator to find the perfect macro ratios for you. Try it now!
3. Make sure snacks are ready to eat
Men are more likely than women to have unhealthy eating habits, a study suggests.
Keeping healthy snacks on hand can help you make better food choices, reduce your daily calorie intake, and lose weight faster.
Here are some examples of nutritious and delicious snacks:
- apples and nuts
- Banana and peanut butter
- Low-fat yogurt and berries
- air popcorn
- Vegetables and Hummus
- cheese sticks
4. Shift focus from proportion to size
Many people use scales to measure their weight. But resistance training and other physical activities can help men increase lean muscle mass and lose weight at the same time. Therefore, the number on the scale may not accurately reflect your progress.
Focus on your body composition rather than the scale to measure the effectiveness of your weight loss efforts.
For example, as you lose weight and build muscle, you may notice that your jeans become looser. Focusing on non-scale wins can help you notice (and celebrate!) progress and stay motivated.
Interesting facts: MyFitnessPal members regularly share their off-scale wins in our community forum. Check some out!
5. Make your health goals a challenge
People often view their health goals as a burden or obligation. This mindset can leave them feeling uninspired or pessimistic about their fitness journey.
Reframing your goals into personal challenges can be a helpful way to lose weight.
“Men tend to face challenges when it comes to their health, and this helps them stay motivated and on track,” says nutritionist and MyFitnessPal scientific advisor Scott Keatley.
So, start small – and make it a challenge! Here are some suggestions, but you should personalize the challenge based on the improvements you want to make to your health goals:
- Increase your daily dietary fiber intake each week until you reach the recommended amount
- Meal prep every Sunday for a month
- Limit alcohol consumption to a specific amount per week
- Go to bed and wake up at the same time every day for a week
Expert Tips: Having trouble falling asleep? MyFitnessPal Premium offers sleep factors with a progress bar that allows you to compare your activity, sugar intake, and hydration throughout the day to your daily sleep trends. learn more!
6. Mix carbs and protein after exercise
Men often choose strenuous exercise programs that can cause muscle soreness.
Eating a combination of carbohydrates and protein after exercise can reduce fatigue and speed muscle recovery.
Here are some post-workout carbohydrate and protein combinations to try:
- Whole wheat crackers with cheese and fruit
- Two hard-boiled eggs and a piece of fruit
- Dried fruits and a handful of nuts
- Banana with peanut butter
7. Intermittent fasting
Intermittent fasting involves restricting food for an extended period of time.
A 2022 study found that overweight men and women who fasted one to two days per week lost 5.2% and 7% of their body weight, respectively, over four weeks. Participants also reported decreased hunger due to changes in metabolic rate.
Additionally, a 2021 literature review reported that intermittent fasting allows overweight people to lose weight while maintaining muscle mass. Therefore, men who want to gain weight may prefer this approach to other diets.
As always, consult your doctor before starting any new diet regimen. Remember, intermittent fasting is just one tool among many. If it works for you, great! If not, try other methods.
MyFitnessPal Premium offers an intermittent fasting tracker feature. With it, you can track your fasting duration and track your progress toward your weight goals. Or you can join our intermittent fasting program for free.
