Me Only Better

Weight Loss for Men

Since men and women have different bodies, men lose weight quicker than women. Men lose weight quicker than women because they have lean muscles. They may burn more calories and reduce weight this way. Men under 55 lose weight faster due to their higher metabolisms.

Thus, to lose weight, men should eat healthily, exercise at least 30 minutes a day, and drink lots of water. Weight loss can also be improved by watching what and how much you consume.

Finally, men’s weight loss requires a positive mindset and motivation. Setting realistic goals and adhering to them is also crucial to a weight loss journey. 

Healthy Ways to Lose Weight for Men

Here are some of the ways you can lose weight as a man without putting your health at risk.

Regular Exercise

Men who wish to reduce weight rapidly and safely should exercise. It boosts metabolism, develops muscle, and burns calories. Strive for 150 minutes of moderate-intensity aerobic exercise per week and two days of strength training. This helps prevent obesity-related disorders including diabetes, stroke, and heart disease.

Walking in the park
Banquet in the restaurant

Balanced diet

Eating a healthy and balanced diet is also important for successful weight loss. Eating a variety of foods from all the food groups helps ensure that you get the nutrients you need while cutting down on unhealthy fats and calories.

Limiting processed foods

Processed foods frequently contain added sugars, salt, and saturated fat, making them unsuitable for weight loss. Eating whole grains, fruits, vegetables, lean proteins, and other healthy foods is a better alternative, especially if you are looking for significant progress in your weight loss journey.

Staying hydrated 

Drinking plenty of water is an important part of any weight-loss program, as it helps keep the body functioning properly and may even help reduce cravings for unhealthy foods. Men should aim to drink at least eight glasses of water per day.

Eating protein-rich foods

Consuming plenty of lean protein can help men lose weight and build muscle mass, as it helps burn more calories than fat and carbohydrates. Protein-rich foods include poultry, eggs, fish, legumes, nuts, and seeds.

Limiting alcohol intake

While alcohol provides a false, temporary sense of satisfaction, especially at the moment when it is taken, it is high in calories and may interfere with weight loss efforts if consumed in large amounts.

Keeping a food journal

Keeping a food diary may help you monitor your diet and spot issues. In your food diary, add all snacks, drinks, and meals, as well as important information like the time of day, how hungry you were, your mood, etc. It will help you understand your eating habits and make beneficial adjustments.

Setting realistic goals

When it comes to weight loss, setting realistic goals is essential for success. Start by focusing on small, achievable objectives that you can gradually build upon over time. If you set overly ambitious expectations, you may become discouraged and give up before reaching your desired results.

Weight Loss Meal Plan for Men

Here are some tips for creating a meal plan for men:

Lean Proteins

Lean proteins like chicken, fish, tofu, eggs, and lentils are essential to a weight-loss diet. Lean proteins help maintain and build muscle, which boosts metabolism and calorie burn. Chicken, salmon, eggs, tofu, lentils, chickpeas, and edamame are lean proteins to eat.

Healthy Fats

A weight reduction diet needs healthy fats to feed, fill, and energize you. Healthy fats come from nuts, seeds, avocados, olive oil, and fatty seafood. 

Whole Grains

A weight-loss diet must include fiber-rich whole grains. Foods like oats, quinoa, brown rice, barley, bulgur, buckwheat, and millet enhance metabolism and energy with B vitamins and complex carbs.

colorful onions on rustic wooden background

Fruits and Vegetables

Vegetables are essential for weight loss since they are low in calories, abundant in fiber, nutrients, and antioxidants that lower inflammation. Fruits are essential to a weight-loss diet since they are low in calories and rich in fiber, vitamins, and minerals. Fruits include antioxidants that fight cell damage and inflammation. Most fruits are also rich in water and electrolytes, which aid digestion and hydration.

Weight Loss Workout Plan for Men

Exercise is just as important as diet when it comes to losing weight. Here are some tips for an effective workout plan for men:

Start With Low-Intensity Exercise

Walking, gentle jogging, and cycling are good ways to start. Work up gently to prevent injury and overtraining.


Resistance Training

This is also vital, so gradually build up to lifting weights and utilizing resistance bands. Push-ups, pull-ups, and squats are also terrific strength-building workouts. As you grow better, you may add additional resistance.

Compound Movements

Focus on compound movements such as squats, lunges, pull-ups, and push-ups that target multiple muscles at once. These exercises will help you build lean muscle mass while burning fat.

Focus on Cardio Exercises

Cardio exercise burns calories and boosts metabolism, making it essential for men’s workouts. Mix HIIT (high-intensity interval training) with steady-state cardio like running, riding, swimming, and rowing.

Set Goals and Track Progress

To remain motivated, create objectives and measure your progress. Keeping a fitness record or notebook may help you monitor your weight, repetitions, and exercise time.

Factors to Consider When Choosing a Weight Loss Plan

Choosing a weight loss plan requires that a lot of factors be taken into consideration. Some of these factors include:


Weight loss programs vary by lifestyle. Choose a strategy that matches your lifestyle that you can stick to. This might include picking a plan that lets you eat some of your favorite healthy foods or one with flexible meal planning and workout routines that don’t interfere with your daily life.

Duration Of Time

Consider how much time you have for a weight-loss strategy. It’s crucial to assess how much time the strategy will take. The strategy should be reasonable and doable given the time you have.

Goals and Expectations

Consider your objectives and expectations before picking a weight loss strategy. Choose a strategy based on your desired outcomes. A strategy that works for one individual may not for another. 

Motivation and Support

Consider your motivation and support system while picking a weight reduction strategy. Staying on track and losing weight is easier with motivation and assistance. For individuals who need additional incentive or accountability, a plan with a support structure might be helpful. Many plans include online support groups or forums where you may meet people on your journey. 


Before choosing a diet, check its nutritional needs. Customize it to your dietary requirements. Find programs with enough carbs, proteins, lipids, and vitamins and minerals. 


Most weight-loss regimens include exercise. Exercise helps lose weight by burning calories and building muscle. Find a plan with an exercise program that matches your schedule and fitness level

Supplements Available For Weight Loss for Men

Weight-loss supplements for males are available. Professionals don’t always suggest them for weight reduction, but they do aid. Please consult a doctor before using weight-loss supplements.

Protein Powders

This is a popular weight loss supplement that is high in essential amino acids and can provide an extra boost of energy and nutrition, thereby assisting in weight loss.Protein powders, in addition to providing extra nutrients, can help reduce appetite and cravings for unhealthy foods.


This is another common supplement that aids in weight loss. It can help with alertness, focus, and energy levels. Caffeine has also been shown to increase metabolism and fat burning rate.

green tea

Green Tea Extracts

Another popular supplement for men’s weight reduction, this one boosts antioxidants and polyphenols. It reduces hunger, inflammation, and cholesterol. Green tea extract’s catechins boost insulin sensitivity, improving meal digestion and fat burning.

Health Benefits of Weight Loss in Men

From reducing the risk of obesity-related diseases to improving mental and physical health, weight loss can help men live healthier, more active lives. Here is a detailed explanation:

Physical Health

Losing weight may improve men’s health. Weight loss lowers the risk of obesity-related disorders such type 2 diabetes, heart disease, stroke, and several cancers. Losing weight may also improve blood pressure, cholesterol, and heart health.

Mental Health

Weight loss can also improve mental health. Studies have shown that men who have lost weight experience improved self-esteem, increased confidence, and reduced levels of depression and anxiety.


Physical Performance

Weight reduction improves physical performance. Men who lose weight may be stronger and more active. Weight reduction may also lessen joint and muscle discomfort and injury risk.

Quality of sleep

Finally, losing weight may enhance sleep. Losing weight has been demonstrated to enhance sleep quality and reduce sleep disruptions in males. This may enhance energy and health

Risks Posed by Excessive Weight Loss in Men

While a weight loss journey is an important part of your health and wellbeing, excessive weight loss has been proven to have risks that could be dangerous for men’s health. These include:

Nutrient Deficiencies

Vitamins, minerals, vital fatty acids, and amino acids may be depleted by extreme weight loss in males. Without these nutrients, disease, weariness, and cognitive decline are more likely. To avoid weariness, make sure you’re obtaining enough nutrition.

Bone Fractures

Excessive weight loss in males might raise the risk of bone fractures due to nutritional deficiency. Low levels of Vitamin D and minerals like calcium and phosphorus may cause weak bones that are more likely to break. Reduced muscle mass and strength may also increase the risk of falls, which can cause fractures.

Organ Failure

Male weight reduction might raise organ failure risk. This is because lacking vital nutrients might impact organ function and cause respiratory and heart rate issues.

Heart Disease and Cancer

Men who lose a lot of weight risk heart problems and some cancers. The body’s inflammation increases when it doesn’t obtain enough nutrients.

Frequently Asked Questions

Weight loss reduces men’s risk of chronic illnesses including heart disease, stroke, type 2 diabetes, and some cancers. Improved mood, vitality, and blood pressure are further health advantages. Weight reduction may decrease cholesterol, enhance mobility, and lessen joint discomfort.

Men and women lose weight at about the same pace. However, body type, genetic predisposition, food, exercise habits, and general health might affect how rapidly people lose weight. Research also reveals that women may find it harder to lose persistent tummy fat than men. Thus, to lose weight, men and women must adopt a healthy lifestyle that includes regular exercise, proper food, and enough relaxation..

Rapid weight loss in men of any age is harmful. It  may cause dehydration and starvation and so, weight loss should be gradual and supervised by a doctor.

Individual requirements and objectives determine the best weight-loss regimen. Some individuals succeed with a low-calorie diet and exercise, while others choose surgery or specialized diets.

Age, gender, weight, exercise level, and body composition determine the amount of calories required to lose weight. An adult trying to lose weight should aim for 500 to 1000 less calories per day than the body requires to maintain its weight.

Finding something you enjoy and sticking with it is the most important weight loss exercise. Walking or biking and HIIT burns more fat than steady-state exercise.

Related articles

Dr. Candice Seti


California-licensed Clinical Psychologist, Certified Nutrition Coach, and Certified Personal Trainer

Dr. Candice Seti

My Personal Favorites
%d bloggers like this: