If you’re on a weight loss journey, you’re not alone.
According to a recent Gallup poll, 49% of all American men want to lose weight, with 23% of men seriously trying to lose weight.
But let’s face it: sustainable weight loss isn’t always easy, even if you have the best intentions.
Many men struggle to achieve their health goals and improve their overall well-being. But don’t get discouraged. These simple weight loss tips for men can help you achieve your health goals.
Do Men and Women Lose Weight Differently?
Men tend to respond to diet and exercise differently than women in certain circumstances, according to recent research.
A 2020 study by Lucia Aronica et al. found that men had a better response to a healthy, low-carbohydrate diet than women.
According to the researchers, “Men tend to lose more weight on a diet intervention because, on average, they have greater body size, higher muscle-to-fat mass ratio, and higher resting and total energy expenditure.”
Additionally, a recent study suggests that low- and high-load resistance training helps men gain muscle mass faster than women.
7 Nutrition and Fitness Tips To Help Men Lose Weight
Creating a strategic weight loss plan is the key to success. Follow these science-based tips for men’s weight loss to get—and stay—in shape.
1. Stick to a routine
According to research, men are especially prone to unhealthy behaviors that can make it difficult to lose weight.
For example, you might spend all day watching the game instead of hitting the gym or have a few drinks when socializing with your friends at the bar. There’s nothing wrong with that in moderation—social health is essential to overall well-being, too.
But replacing these habits with healthier routines more often than not can help you achieve sustainable weight loss.
Here are a few strategies that help support behavior changes:
- Avoid situations that trigger unhealthy behaviors. For instance, you could meet your friends at the gym instead of the bar or host a game night with healthy snacks.
- Create new routines that are more rewarding than your old habits, such as inviting a coworker for an afternoon walk instead of snacking at your desk.
A healthy routine should also include plenty of quality sleep. A 12-month study found that improved sleep health increases weight and fat loss.
Over time, these small steps will become automatic habits instead of conscious choices. These changes can lead to a more active lifestyle and healthy weight loss.
2. Focus on macros
Foods contain three macronutrients: carbohydrates, protein, and fat. An effective fat-loss diet balances these nutrients to support health and fitness.
A 12-month study found that men lose significantly more fat mass and weight on a healthy low-carbohydrate diet than on a healthy low-fat diet.
According to MyFitnessPal registered dietitian Emily Sullivan, “Despite years of research, we’ve been unable to prove whether one macro pattern is superior to another. It’s likely that neither are more beneficial than the other, and it’s more important to focus on diet quality and consistency.”
Other studies reveal that high-protein diets can lead to weight loss and regulate energy levels.
“We know that eating a high-quality diet that consists of a variety of fruits, vegetables, whole grains, lean proteins and legumes—and limits sugary beverages, alcohol, red meat, and salty snacks—contributes to long-term health and weight loss over an extended period of time,” explains Sullivan.
A registered dietitian can help you develop a personalized diet plan and determine how many grams of protein, carbohydrates, and fat you should eat daily.
Fun fact: You can discover the perfect macro ratio for you by using the FREE MyFitnessPal Macro Calculator. Try it now!
3. Make sure snacks are ready to go
One study suggest that men are more likely than women to have unhealthy eating habits.
Keeping healthy snacks on hand can help you make better food choices, decrease your daily calories, and reduce weight faster.
Here are a few examples of nutritious and delicious snacks:
- Apples and nuts
- Bananas and peanut butter
- Low-fat yogurt and berries
- Air-popped popcorn
- Veggies and hummus
- String cheese
4. Take the focus off the scale and onto size
Many people use scales to check their body weight. But resistance training exercises and other physical activities can help men gain lean muscle mass and lose weight simultaneously. As a result, the number on the scale may not accurately reflect your progress.
Focus on your body composition instead of the scale to measure the effectiveness of your weight loss efforts.
For instance, you may notice your jeans loosening as you lose weight and build muscle. Paying attention to non-scale victories can help you notice (and celebrate!) progress and stay motivated.
Fun fact: MyFitnessPal members regularly share their non-scale victories in our community forums. 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 as a personal challenge could be a helpful method for losing weight.
According to dietitian and MyFitnessPal scientific advisor Scott Keatley, “Men tend to rise to challenges when it comes to their health, helping them to stay motivated and on course.”
So, start small—and make it a challenge! Here are a few recommendations, but you should personalize challenges based on improvements you want to make toward your own health goals:
- Increase daily dietary fiber intake each week until you reach the recommended amount
- Meal prep every Sunday for one month
- Limit alcohol consumptions to a specific number of drinks each week
- Go to bed and wake up at the same time each day for a week
Pro tip: Often have trouble falling asleep? MyFitnessPal Premium offers Sleep Factors which features a progress bar that lets you compare your exercise, sugar intake, and hydration for the entire day to your daily sleep trends. Learn more!
6. Mix carbs and proteins after workouts
Men often choose strenuous exercise plans that can lead to muscle soreness.
Eating a combination of carbohydrates and proteins after your workout can decrease fatigue and speed up muscle recovery.
Here are some post-workout carbs-meets-protein combinations to try:
- Whole grain crackers with string cheese and fruit
- Two hard boiled eggs with a piece of fruit
- Dried fruit and a handful of nuts
- Banana with peanut butter
7. Intermittent Fasting
Intermittent fasting involves restricting food for extended periods.
One 2022 study found that overweight men and women who fasted for one or two days per week lost 5.2% and 7% of their body weight in four weeks, respectively. Participants also reported decreased feelings of hunger due to changes in their metabolic rates.
Additionally, a 2021 literature review reported that intermittent fasting allows overweight people to maintain muscle mass while losing weight. As a result, men who want to bulk up may prefer this method over other eating patterns.
As always, consult with your physician before starting any new diet regime. And remember, intermittent fasting is just one of many tools. If it’s the right one for you, great! If not, it’s OK to try something else.
MyFitnessPal Premium offers an Intermittent Fasting Tracker feature. With it, you can track your fast duration and follow the progress you make toward your weight goals. Or you can join our Intermittent Fasting Plan for FREE.