6 Weight Loss Tips for Men

Everyone knows that “eat less, move more” is the winning formula for weight loss.

It sounds so simple on the surface, doesn’t it?

Yet, in practice, weight loss can be a major uphill battle.

To make matters more complicated, there are tons of myths out there about weight loss for men.

One thing we know to be true: Fad diets and wacky cleanses don’t work.

At best, these dangerous weight loss methods will zap a few pounds of water weight—and your energy along with it.

There is a better way to drop pounds safely.

To help you lose weight (and keep it off), we’re going to be sharing a few weight loss tips for men.

Before we dive in, here are three things you should know about weight loss for men:

• Get a health checkup from your doctor before starting a weight loss program.
• High-intensity interval training is the most efficient exercise to lose weight and burn fat.
• Tracking your food and calories in a food diary can be a useful tool for weight loss.

Forget all about short-term solutions and quick gimmicks.

Here are the only weight loss tips for men you need to start burning fat and losing weight.

1. See Your Doctor

We know you don’t want to see your doctor (honestly, no one does), but getting your annual physical exam can help aid your weight loss efforts.

How?

A doctor will look at your medical history and run tests that may reveal critical insight that can help you lose weight.

At the very least, your doctor will check your heart health and give you the green light for exercise.

2. Choose Your Diet Wisely

Sad, but true: You can’t outrun a poor diet.

If you’re serious about losing weight, you need to get on a healthy diet that works for you.

For maximum weight loss and health benefits, you may want to consider a low-carb diet.

Although they aren’t for everyone, low-carb diets may be beneficial for guys who want to lose weight.

In a 2004 study published in BioMed Central, researchers found that men lost more weight and fat on low carbohydrate diets (i.e., Atkins and South Beach), despite them consuming more calories (see claim: “Both between and within group comparisons revealed a distinct advantage of a VLCK over a LF diet for weight loss, total fat loss, and trunk fat loss for men (despite significantly greater energy intake).”)

3. Get in Control of Your Mental Health

Weight loss is a mental battle.

Being stressed or depressed (or both) can make it all the more difficult to make healthy choices that lead to weight loss.

If you’ve been feeling anxious or burned out lately, try practicing a little self-care.

Pick up some new beard products that you’ve been eyeing for ages.

Get on a simple skin care routine to feel good about yourself.

Basically, do something for yourself for once.

If your mental health is still suffering, consider seeking out a therapist.

Once your mind is in the right place, losing weight becomes significantly less of an uphill battle.

4. Focus on HIIT Workouts

If your primary goal is to lose weight, steady-state cardio won’t get you there—not at a fast rate, anyway.

For maximum weight loss and fat burning, you need to do high-intensity interval training (HIIT).

HIIT workouts are short but intense, which means that you’ll torch calories and fat long after your sweat session is over.

Looking for a hard-hitting workout to blast fat?

Try Tabata.

This four-minute workout consists of 8 rounds of 20 seconds of exercise at maximum effort, followed by 10 seconds of rest.

5. Brush or Floss After Meals

Mindless snacking is a surefire way to wreck your diet.

To reduce the temptation, brush or floss your teeth after you eat.

The minty taste in your mouth will help deter you from eating more.

The American Dental Association recommends brushing twice daily for two minutes with a fluoride toothpaste.

Since you probably have more than two meals a day, consider popping some minty, sugar-free gum in your mouth after lunch.

It’s particularly great at blasting belly fat and getting rid of the spare tire around your middle.

6. Track Your Food

Can’t seem to lose weight no matter how much you exercise?

The likely reason is that you’re consuming too many calories without realizing it.

Try keeping a food journal and logging your calorie intake. You may be surprised (read: horrified) at how many sneaky calories you’re consuming on a daily basis.

For instance, sports drinks are loaded with sugar and calories.

If your sports drinks are too calorie-heavy, try swapping them with lemon- or cucumber-infused water.

Small Changes, Big Results

When you start your weight loss journey, avoid setting big, unattainable goals.

You can’t lose half your bodyweight in two months or get Kumail Nanjiani-level ripped within a matter of weeks.

It’s just not doable.

You can, however, make small goals for yourself that lead to massive (and sustainable!) results.

By making small changes to your lifestyle, you can attain your goals safely and set yourself up for long-term success.

References

Volek, J., Sharman, M., Gómez, A. et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutr Metab (Lond) 1, 13 (2004).

American Dental Association