5 Weight Loss Tips For Men

A cup of sugar cubes alongside the word "Sugar?"
How Does Sugar Affect My Health? [Updated: 5/19]
May 3, 2019

5 Weight Loss Tips For Men

adult-adventure-backpacker-372098 (1)

As men age, they often start accumulating body fat due to many factors, but a metabolism change plays a big role. Whether you’re trying to maintain your weight or shed a few pounds, any sort of weight-related process may seem daunting. When you add in a busy schedule, hard days at work, and daily responsibilities, achieving a healthy lifestyle can seem nearly impossible. It is important to remember that health is a constant part of life. Many obstacles will occur throughout your health journey, but stay motivated and work toward your goals. Here are our top 6 weight loss tips for men.

Start With A Clear Goal

Setting weight loss goals can be the difference between success and failure. Realistic weight loss goals can help keep you focused and motivated. Start with a plan for change to swiftly transition yourself into a healthier lifestyle. Make sure your goal is one that can be measured and understood. Write out your goal and keep it posted somewhere noticeable as a reminder when you’re ready to give up.

Eat Balanced Meals

Aim for each of your meals to contain a mix of proteins, carbs, and healthy fats. Many like to follow the 40 35 25 meal plan. This includes meals made up of 40% protein, 35% carbs, and 25% healthy fats.

This can be achieved by filling ¼ of your plate with lean protein, ¼ with healthy carbs, a small serving of healthy fats, and the remaining space with veggies. Protein is the foundation for weight loss because it can reduce hunger, increase your metabolism, and help build and maintain muscle. Some good protein sources are chicken, eggs, lean beef, turkey, and fish.

You’ve probably heard time and time again to avoid carbs if you’re trying to lose weight. While too many of the wrong carbs can cause weight gain, healthy carbs are needed to provide your body with energy and keep you full. Healthy carbs include sweet potatoes, brown rice, quinoa, oatmeal, and low-sugar fruits such as grapefruit and berries.

Healthy fats are needed for many functions in the body. They help control hunger, produce key hormones, and reduce inflammation. Try to include healthy, low-processed fats to your diet in moderation. Fish, nuts, seeds, and oils are simple, healthy fats to incorporate into your meals.The rest of your plate should be filled with vegetables. Vegetables help lower cholesterol, improve digestion, provide your body with necessary vitamins and minerals, and improve blood sugar.

Drink Plenty of Water

Water is the life-source of all living things and is needed for our bodies to function properly. Dehydration can create all sorts of problems within our bodies. Headaches, exhaustion, confusion, mood changes, and lack of concentration are all symptoms of dehydration. When it comes to weight loss, water plays a vital role in helping your cells burn fat and providing energy. Water can also suppress hunger and leave you feeling full for longer. We recommend consuming anywhere from 80 to 100 ounces of water a day.

Exercise Daily

Exercising daily doesn’t have to be as hard as you think, you don’t even need a gym membership. Simply try to incorporate 30 minutes of activity into your daily routine. As your weight loss journey continues, you may want to increase your daily exercise. Although formal exercise may provide the best results, taking a walk with your kids or even doing some housework can get the job done. The key is to find a daily activity you enjoy.

Get More Sleep

Most men underestimate the importance of quality sleep in regards to losing weight. When you sleep, your body burns fat and regulates your metabolism hormones. These include your cortisol, growth hormone, and insulin. When you don’t get enough sleep, your body can not effectively lose weight. Try to get around 7 or 8 hours of sleep each night.


Keep these tips in mind as you start on your weight loss journey. Don’t forget that the key weight loss is sticking to a plan and remaining consistent. With any goal, it helps to have a team to hold you accountable. If you’re looking for someone to help you meet your goals, contact Weigh to Wellness today. Our team of health care professionals is ready to cheer you on. Give us a call today at 205-944-2393.