7 Weight Loss Tips for Men

If you’re on a weight loss journey, you’re not alone.

According to a recent report Gallup poll, 49% of all American men want to lose weight, and 23% of men are seriously trying to lose weight.

But the truth is, permanent weight loss isn’t always easy, no matter how good your intentions are.

Many men struggle to achieve their health goals and improve their physical condition. overall well-beingBut don’t despair. These simple weight loss tips for men can help you achieve your health goals.

Do men and women lose weight differently?

According to a recently published study, men respond differently than women to diet and exercise in some circumstances. Research,

A study conducted in 2020 by Lucia Aronica et al. found that men had a better response to a healthy, low-carbohydrate diet Compared to women,

According to the researchers, “men lose more weight from dietary interventions because, on average, they have larger body size, greater muscle-to-fat mass ratios, and greater resting and total energy expenditures.”

Additionally, a recent study suggests that low- and high-load resistance training helps men gain weight. build muscle mass fast Compared to women.

7 nutrition and fitness tips to help men lose weight

Strategic planning for weight loss is the key to success. Follow these science-based tips for weight loss for men and stay fit.

1. Stick to a regular routine

According to ResearchMen are particularly prone to unhealthy behaviors, which can make it difficult to lose weight.

For example, you might spend the whole day watching sports instead of going to the gym or have a few drinks while socializing with your friends at a bar. There’s nothing wrong with doing this in moderation – socializing is also essential to overall well-being.

But replacing these habits with healthier routines can help you achieve permanent weight loss.

Here are some strategies that help Support behaviour change,

• Avoid situations that encourage unhealthy behavior. For example, you could meet your friends at the gym instead of a bar or host a game night with healthy snacks.
• Create new routines that are more beneficial than your old habits, like inviting a coworker to go for a walk in the afternoon instead of eating a snack at your desk.

A healthy routine should also include plenty of good sleep. A 12-month study found that Better sleep health boosts weight and fat loss,

Over time, these Small Steps Conscious choices will become automatic habits instead. These changes can lead to a more active lifestyle and healthy weight loss.

2. Focus on macros

Foods contain three elements MacronutrientsCarbohydrates, protein and fat. An effective fat-loss diet balances these nutrients to support health and fitness.

The 12-month study found that Men lose more fat mass and weight On healthy Low Carbohydrate Diet Compared to a healthy low-fat diet.

According to MyFitnessPal registered dietitian Emily Sullivan, “Despite years of research, we have been unable to prove whether one macro pattern is better than another. It’s likely that neither is more beneficial than the other, and it’s more important to focus on diet quality and consistency.”

Other studies show that High Protein Diet This can lead to weight loss and control of energy levels.

“We know that eating a high-quality diet that includes a variety of fruits, vegetables, whole grains, low-fat proteins and legumes — and limiting sugar-sweetened beverages, alcohol, red meat and salty snacks — contributes to long-term health and long-term weight loss,” Sullivan explains.

A registered dietitian can help you develop a personalized diet plan and determine how many grams of protein, carbohydrates and fat you should eat each day.

Fun facts: You can find the appropriate macro ratio for you by using the free MyFitnessPal macro calculator. try it now,

3. Make sure breakfast is ready

A study shows that men are more likely to develop cancer than women. Unhealthy eating habits,

Keeping healthy snacks on hand can help you make better food choices, reduce your daily calories, and lose weight faster.

Here are some examples Nutritious and delicious breakfast,

• Apples and nuts
• Bananas and Peanut Butter
• Low-fat yogurt and berries
• air popped popcorn
• Vegetables and Hummus
• string Cheese

4. Take the focus off the scale and focus on size

Many people use scales to measure their body weight. But resistance training exercises and other physical activities can help men measure their weight Gain lean muscle and lose weight at the same timeAs a result, the number on the scale may not accurately reflect your progress.

Focus on your body composition rather than the scales to measure the effectiveness of your weight loss efforts.

For example, you may notice that your jeans get looser as you lose weight and build muscle. Focusing on non-scale victories can help you notice (and celebrate!) progress and stay motivated.

Fun facts: MyFitnessPal members regularly share their non-scale victories on our community forums. Do some checks,

5. Make your health goals a challenge

People often view their health goals as a burden or obligation. This mindset can make them feel apathetic or pessimistic about their fitness journey.

Reframing your goals as a personal challenge can be a helpful way to lose weight.

According to Scott Keatley, dietitian and scientific advisor for MyFitnessPal, “When it comes to health, men are willing to take on challenges, which helps them stay motivated and on track.”

So, start small and make it a challenge! Here are some suggestions, but you should personalize the challenges based on how you are improving toward your health goals:

• Increase daily dietary fiber intake each week until you reach the recommended amount
• Prepping meals every Sunday for a month
• limit alcohol consumption to a certain number of servings each week
• Go to sleep and wake up at the same time every day for a week

Pro tip: Do you often have trouble sleeping? myfitnesspal Premium Offers factors related to sleep Which has a progress bar that lets you compare your entire day’s exercise, sugar intake, and hydration to your daily sleep patterns. learn more,

6. Combine carbs and protein after a workout

Men often choose strenuous exercise plans that can lead to muscle pain.

eating a mix of carbohydrates and protein after a workout reduce fatigue and speed up muscle recovery,

Here are some carbohydrate-protein combinations you can try after a workout:

• Whole Grain Crackers with String Cheese and Fruit
• Two 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 study conducted in 2022 found that overweight men and women Fast one or two days per week Their body weight decreased by 5.2% and 7%, respectively, over four weeks. Participants also reported a decreased feeling of hunger due to changes in their metabolic rate.

Additionally, a 2021 literature review reported that intermittent fasting Helps overweight people maintain muscle mass while losing weight. As a result, men who want to increase their weight may prefer this method over other eating methods.

As always, consult your doctor before starting any new diet. And remember, intermittent fasting is just one of many tools. If it’s right for you, great! If not, it’s okay to try something else.

MyFitnessPal Premium Offers Intermittent fasting tracker featureWith it, you can track your fasting periods and follow your progress toward your weight goal. Or you can join our intermittent fasting plan for free.