20 Best & Effective Weight Loss Tips for Men

Men often starve themselves in a bid to lose weight. However, making certain alterations in their lifestyle can result in effective weight loss. What are those changes? Let’s find out with this article on weight loss tips for men.

Knowing why men gain weight is important to manage weight well. Here are some issues to consider for those who want to prevent weight gain in men:

• Sedentary Lifestyle: A sedentary lifestyle that does not involve enough physical activities during the day may lead to increased calorie intake and subsequent weight gain.
• Bad Eating Habits: Frequent consumption of food which is high in calories but does not contain many nutrients can also cause a lot of fat increase over time.
• Hormonal Imbalance: Variations in hormone levels, such as testosterone and cortisol, can cause metabolic changes that lead to obesity among males.
• Stress and Mental Health: Continuous stress leads to emotional eating, hence obesity, and disturbing hormone balance.
• Insufficient Sleep: Poor sleep patterns interrupt appetite-regulating hormones, thus causing increased body mass.
• Age-related Changes: Metabolism slows down naturally as people grow older, making it more difficult for them to manage their weight, especially for men in late life.

Given below are some weight loss tips for men's health:

1. Include More Protein in Your Diet

A simple weight loss tip for men is to include adequate protein. This is an effective way to stay satiated longer and burn fat faster. Additionally, protein helps maintain the metabolic rate. Some protein sources are dairy products, meat, eggs, legumes, and seafood.

2. Consume Healthy Fats

Contrary to popular perception, consuming dietary fats is beneficial in losing weight. Healthy fats keep you full for longer and lower the risks associated with weight gain. Moreover, these fats help you curb binging and overeating. Almonds, olive oil, milk, and oily fish such as tuna and salmon are natural dietary fats.

3. Switch to Nutritional Beverages

Besides milk, other beverages, such as fresh homemade fruit juice, green tea, and water, accelerate weight-loss. While fruit juices and green tea are full of antioxidants and micronutrients, water has no calories. Also, these beverages improve your metabolic rate and eventually help in weight loss.

4. Add More Fibre to Your Diet

One of the top tips for men’s weight loss is to consume more fibre-rich food. Fibre absorbs water as it moves slowly through the digestive tract. As a result, you feel fuller for a longer period. So, try nuts, seeds, whole grains, legumes, and high-fibre fruits and vegetables to increase your fibre intake and reduce weight loss.

5. Eat Iron-Rich Food

Individuals with obesity often suffer from hypothyroidism. As a result, they experience fatigue, weakness, shortness of breath, and sudden weight gain. Iron is a mineral that controls the thyroid gland and the secretion of its hormones. Peas, green leafy vegetables, seafood, etc., have a significant amount of iron. Intake of such food items induces weight loss.

6. Include Whole Grains in Your Diet

Unprocessed food grains containing kernel, bran, germ, and endosperm effectively lose weight. Whole grains regulate blood sugar levels and keep one full for longer. Barley, ragi (finger millet), brown rice, oats, etc., are healthy whole grains options.

7. Try Intermittent Fasting

Several studies indicate that intermittent fasting (IF) is an effective way of getting into shape by losing weight. It involves periods of eating and fasting. There are several IF approaches, such as the 16/8 method, the 5:2 diet, etc.

However, it is advisable to seek professional advice before starting this diet. An expert will help you understand your approach to this diet based on your weight, age, and other factors.

Now, let’s discuss some exercising tips for men’s weight loss:

8. Weight Training

Weight training is one of the male weight loss tips. It promotes muscle growth and helps you tone your body by shedding extra fats. In addition, a workout regime involving weights can improve your heart health by burning calories.

A Harvard Health experiment concludes that an individual weighing 155 pounds (70 kg) can burn 112 calories in a 30-minute weight training session.

9. Cycling

You should try to manage at least 30 to 45 minutes from your busy schedule to invest in cycling. For starters, you can do it for 3 to 4 days a week. Once your body gets adjusted, increase this time.

A Harvard Health study proves that a man weighing 155 pounds (70 kg) can burn nearly 260 calories per 30 minutes of cycling at a speed of about 20 km/hr.

Cycling also has other health benefits, such as boosting insulin sensitivity, decreasing the risks of heart diseases and cancer, and increasing lifespan.

10. Full-Body Workouts

Let us break another myth – you cannot target fat loss in specific body parts. Rather, engage your entire body for fast weight loss. You can try exercising in the morning or hitting the gym after work. You can try squats, push-ups, deadlifts, chin-ups, and other exercises at home as an alternative to gym sessions.

11. High-Intensity Interval Training (HIIT)

HIIT is an umbrella term to indicate short bursts of intense workouts with alternate recovery periods. A high-intensity interval training typically lasts for 10 to 30 minutes and burns a significant amount of calories. This is one of the fastest weight loss tips for Indian men.

12. Swimming Sessions

Besides increasing one’s flexibility, swimming ensures an effective fat burn. A study by Harvard Health reveals that a man weighing 155 pounds (70 kg) can burn up to 233 calories by doing backstrokes, 372 calories with breaststrokes, and 409 calories by doing butterfly strokes in a 30-minute swimming session. Moreover, swimming takes care of joint pain and improves heart health.

Disclaimer: Seek professional assistance before including these exercises in your daily routine.

Given below are some generic weight loss tips for men that you can incorporate into your daily life:

13. Get a Full Night’s Sleep

Sleep deprivation increases appetite and slows the metabolic rate, hurting our health, especially our weight. In addition, individuals who do not have enough sleep tend to crave high-calorie food. Moreover, lack of sleep increases oxidative stress, blood sugar levels, and insulin resistance, eventually leading to weight gain.

14. Track What You Eat

One of the weight loss tips for men is keeping track of everything they eat. Here, you can use a mobile application to help you maintain a record of your meals. But before that, consult a professional who can curate a meal plan based on your body's nutritional requirements.

15. Consume More Green Vegetables

Vegetables are the powerhouse of nutrients and help to lose some extra kilos. A study by the University of Carolina found that men who chose a plant-based diet lost more weight than those on an animal-based diet. Also, plant-based fats contain healthy fats and are, therefore, crucial for men over 40 years.

16. Check Your Alcohol Consumption

Individuals who wish to maintain a good physique should cut back on alcoholic beverages. Besides, alcohol hampers one’s liver and disrupts its hormonal secretion. A single shot of liquor contains about 96 calories. Furthermore, alcohol dehydrates the human body and makes one crave salty foods.

17. Eat a Light Dinner

As one age, he/she should include a few dietary changes to maintain a healthy lifestyle. For instance, men who want to lose weight and are in their 40s should consume most of the day’s calories by 3 P.M. This way, they can lose weight easily.

Likewise, specific lifestyle changes should be made if you are inching towards your mid-50s or 60s. Let us now discuss these:

18. Take Up Strength Training

As mentioned earlier, strength training is one of the common weight loss tips for men. It increases metabolism and burns more calories. Besides, if you want to strengthen your muscles, include weight training in your workout sessions. However, we suggest that you do not try this without professional assistance.

19. Cut Back on Soda

Did you know that a can of soda contains around 150 calories? Although it contains enough calories, it does not satisfy an individual’s appetite. Thus, it is wise to substitute a can of soda with something more satiating. For instance, you can go for a salad or munch on nuts. This way, you can limit your sugar intake and lose weight.

20. Do Yoga Regularly

Yoga calms an individual’s body and mind alongside accelerating weight loss. Also, yoga is relaxing and less strenuous, which makes it suitable for men over 50. At least try to invest 30 minutes in yoga every day.

Focusing on nutrient-dense foods that support satiety and overall health is essential when aiming for weight loss. Here are some food items that men should include in their diet while trying to lose weight:

• Chicken breast

• Fish (such as salmon or trout)

• Tofu

• Leafy greens (like spinach or kale)

• Quinoa

• Greek yoghurt

• Avocado

• Almonds

• Berries (such as strawberries or blueberries)

• Lentils

When aiming for weight loss, it's important to avoid certain foods that can hinder progress and contribute to weight gain. Here are some food items that men should avoid while trying to lose weight:

• Processed foods

• Sugary beverages

• Fried foods

• White bread and pastries

• Sugary snacks and desserts

• High-fat dairy products

• Excessive alcohol

• Fast food

• Sugary cereals

• High-calorie sauces and condiments

Weight loss offers numerous benefits for men beyond just aesthetic improvements. Here are some significant advantages:

• Improved Heart Health: Losing excess weight reduces the risk of heart disease, high blood pressure, and stroke, leading to a healthier cardiovascular system.
• Enhanced Physical Fitness: Losing weight can improve endurance, strength, and overall physical performance, enabling men to engage in activities with greater ease and enjoyment.
• Better Sleep Quality: Weight loss can alleviate sleep apnea and snoring, improving sleep quality and overall restfulness.
• Increased Confidence: Weight loss goals can boost self-esteem and confidence, enhancing mental well-being and overall quality of life.
• Hormonal Balance: Weight loss can help regulate hormone levels, such as testosterone, leading to improved libido, fertility, and overall sexual health.
• Reduced Joint Pain: Excess weight strains joints, leading to pain and discomfort. Weight loss can alleviate this strain, reducing joint pain and improving mobility.

While weight loss offers numerous benefits, it's important to be aware of potential risks, especially for men. Here are some risks associated with weight loss:

• Muscle Loss: Rapid weight loss can lead to muscle loss, especially if not accompanied by strength training exercises. Muscle loss can result in decreased strength, metabolism, and physical performance.
• Nutrient Deficiency: Severely restricting calories or following fad diets can lead to nutrient deficiencies, negatively impacting overall health and well-being.
• Hormonal Imbalance: Extreme weight loss can disrupt hormone levels, particularly testosterone, which may lead to decreased libido, mood swings, and other hormonal imbalances in men.
• Gallstones: Rapid weight loss increases the risk of developing gallstones, which can cause abdominal pain, nausea, and other digestive issues.
• Electrolyte Imbalance: Drastic changes in fluid and electrolyte balance during weight loss can lead to dehydration, fatigue, muscle cramps, and other health complications.
• Mental Health Concerns: Extreme dieting and rapid weight loss can contribute to mental health issues such as depression, anxiety, and eating disorders in men.

Those were the top 20 weight loss tips for men you can consider. However, there are a few points that you must avoid when trying to shed weight, such as the following:

• Never Skip Your Breakfast
• Get 8 Hours of Sleep
• Avoid Trans Fats and Refined Carbohydrates
• Do Not Miss Your Workout Sessions
• Never Starve Yourself
• Do Not Fall for Fat-free or Diet Food
• Never Set Unrealistic Goals
• Do Not Eat Unless You Are Hungry
• Do Not Obsess over Results
• Stop Smoking and Drinking

That concludes this article on the 20 most effective weight loss tips for men. You can consider these practices and achieve your target body weight. That said, remember to consult a professional for a customised approach as per your body type.