Weight Loss Tips for Men

Why weight loss matters for men

Weight loss isn’t just about looking good; it’s about feeling good and reducing the risk of various health complications. Carrying excess weight increases the risk of:

• Heart disease 

• Type 2 diabetes

• Stroke

• Certain cancers 

• Joint problems 

• Erectile dysfunction

By making healthy changes to your diet and exercise routine, you can significantly improve your overall health and well-being.

Understanding men’s weight loss challenges

Men tend to have a higher muscle mass compared to women, meaning they naturally burn more calories at rest. However, this doesn’t guarantee immunity to weight gain. Here are some factors that can influence weight loss in men:

• Social pressures: society’s expectations of masculinity can sometimes lead men to prioritise unhealthy eating habits and avoid activities perceived as feminine, such as exercise classes. Conversely, there may be a barrier to entry with regards to starting out at the gym for many men who feel their inexperience may be embarrassing or that the culture does not welcome them particularly.

• Lower oestrogen levels: men naturally have lower oestrogen levels, which is a hormone that helps regulate fat storage. This can make it easier for men to accumulate belly fat, which is more metabolically harmful than fat stored elsewhere.

• Testosterone decline: as men age, testosterone levels naturally decline. This can often lead to changes in body composition, with an increase in fat mass and a decrease in muscle mass, making weight loss more challenging.

Weight loss strategies for men

Crash diets and extreme exercise programs might sound appealing as a short-term solution, however, they’re rarely sustainable and can often be detrimental to your health. Instead, you should look to make healthy and meaningful changes to your lifestyle. Here are some practical tips for focusing on long-term, healthy weight loss:

Set SMART goals

Weight loss is a marathon, not a sprint. Don’t expect to lose weight overnight. Instead, you should look at the longer term. Set Specific, Measurable, Attainable, Relevant, and Time-bound goals (SMART for short). 

Focus on a balanced diet

Instead of buying into a fad diet, embrace a holistic healthy, balanced diet. Fill your plate with plenty of fruits, vegetables, and whole grains. These foods are rich in nutrients and fibre, keeping you feeling fuller for longer and reducing those pesky cravings.

Prioritise protein

Protein helps the body build and maintain muscle mass, which boosts metabolism and helps burn more calories. Opt for lean protein sources like chicken, fish, beans, lentils, greek yoghurt, and tofu when preparing meals or snacks.

Control portion sizes

Overeating can be detrimental to your weight loss goals, even with healthy foods. Use smaller plates and measure your portions to make sure you’re sticking to your daily calorie goals.

Limit unhealthy fats

Unhealthy fats can be difficult to avoid, whether it be frying foods with cooking oils or a little bit of butter on your toast. Reduce as much saturated and trans fats from processed foods, fried foods, and fatty meats as much as possible. You could instead introduce some healthier fats into your diet such as avocados, oily fish, and nuts (in moderation of course).

Cut back on sugary drinks

Many delicious drinks on the market are loaded with sugar and empty calories. Limit your intake of fruit juices, sports/energy drinks, and fizzy drinks, and try to opt for water, unsweetened tea, or black coffee instead. If you can’t live without a soft drink every now and again, try a zero sugar/zero calorie option instead.

Don’t skip meals

Contrary to popular belief, skipping meals doesn’t help you lose weight. In fact, it can disrupt your metabolism and set you up with some long-term unhealthy eating habits.

Move your body

Regular physical activity is the core of weight loss. You should aim to do at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, a week. This physical activity should be spread evenly over the week. You should also aim to reduce idle time and break up a day of sofa sitting with some movement. Look for an exercise that you enjoy doing, which will help you keep up with it long-term.

Don’t overlook strength training

It’s commonly thought that to lose weight you must focus on cardio. However, don’t underestimate strength training! Weight training helps to build muscle mass which helps you burn more calories.

It’s easier together

They say a problem shared is a problem halved, and that’s true for your weight loss journey too! Find yourself an exercise buddy to help keep you stay motivated and accountable.

Manage stress

Stress can be a trigger point for unhealthy eating habits. Find healthy ways to manage stress, such as meditation, yoga, or breathing exercises.

Get enough sleep

It sounds simple but getting enough quality sleep can really make a difference in your life. Aim for 7-9 hours of quality sleep every night. Poor sleeping habits can disrupt your hormones, including those that regulate hunger, making it harder to manage your weight. Plus more sleep leads to feeling more energetic during the day, making it much easier to get your body moving.

Don’t be afraid to ask for help

Weight loss can be difficult and can sometimes feel like you’re not getting anywhere. If you’re struggling to lose weight on your own, don’t hesitate to talk to a healthcare professional. They can provide tailored advice and support to help you reach your goals. Our Online Doctor service is on hand for those who are looking for some independent advice from a healthcare professional.

Celebrate the wins

Every goal, big or small, deserves recognition. Pat yourself on the back for every milestone you reach, whether that be hitting a weight goal or managing to get out and exercise after a bad day. Celebrate every step of your journey to help you stay motivated and keep moving forward.

Beyond weight loss

While weight loss is the primary goal, the benefits of a healthy lifestyle can extend past the number on the scale. Here are some things to keep in mind:

• Listen to your body: Weight loss isn’t just about how you look. Pay attention to how you feel as you make healthy choices. You’ll find you have increased energy levels, improved mood, and better sleep. All these signs show you’re on the right track to a healthier way of living.

• Start at the shallow end: Drastic lifestyle changes can’t often be maintained straight away. Focus on making small, sustainable changes that you know you will be able to commit to over time.

• Make sure to have fun: Let’s face it, exercise can feel like a chore, especially after a long, hard day. Finding activities you actually enjoy can help you look forward to your physical activity time. Try a team sport, dance classes, or hiking with friends - the world is your gym and the membership is free.

• Cook more at home: Becoming your own personal chef means that you can have more agency over the ingredients in your food. Experiment with healthy recipes and discover new ways to enjoy nutritious meals. 

• Stay hydrated: Drinking plenty of water throughout the day keeps you feeling full, helps flush out toxins, and supports overall health. 

• Support is the key to success: Surrounding yourself with people who understand your goals and encourage your healthy lifestyle can be the difference maker for your weight loss journey. Build a support system of family and friends who can encourage you to keep going and keep you accountable.

Remember you’re not alone

Many people across the world struggle with weight loss. But adopting a sustainable, health-focused approach which celebrates your progress can help you achieve your weight loss goals and build a foundation for a healthier, happier you. 

If you feel like you’re already making the correct steps but can’t seem to shift the weight, there might be underlying issues blocking you along the way. Tell us about your situation using our Online Doctor service and our registered healthcare professionals can recommend some tailored advice to support your journey.