Weight Loss

Weight Loss Tips for Men

Weight Loss Tips for Men

weight loss tips for men. words spell weight loss

Weight loss tips for men are going to be the topic of this post. Being at a healthy weight is essential for everyone’s overall health. 

Reaching a healthy body weight may benefit a man’s health in so many ways. Losing weight may help reduce your risk of many health conditions. 

To name a few, it may reduce the risk of heart disease,liver disease, diabetes, and certain cancers.

Let’s look at 8 Important Healthy Weight Loss Tips for Men.

#1- Changing Your Mindset-Find Your “Why”

the word why

This first step is probably the most important one of the 8 I am mentioning. Changing your mindset is key to success! 

Setting goals and making a change are great, but if you’re not in the right mindset….

You don’t have yourself set up for the best results.

What is your “Why”? Why do you want to lose weight? 

Is it because you can’t fit into your favourite pair of pants? Do you feel tired all the time and want more energy?

I know what my “why” was!

I was feeling very unhealthy. Feeling tired all the time was becoming the norm for me. Nothing fit me anymore.

I felt out of breath even walking up stairs. 

What example was I being for my son when I was letting myself get out of shape and risking my health?! 

I was making so many terrible choices for my own body.

My “Why” became clear. 

I wanted to be healthy so I could be a good example for my son.

So…how DO you change your mindset?

  1. Practice thinking positively. 
  2. Instead of anticipating the worst, be optimistic.
  3. Try getting a journey and writing down your thoughts.
  4. This will help point out any negative thoughts you are having and what is causing them. Once you know the cause, you can work on replacing those negative thoughts with positives.

This will help shift your mindset to where it needs to be to achieve your weight loss goals.

Here is an article about how changing mindset helped this guy lose 150 pounds. Incredible story!

positive thinking

#2 – Set Goals!

weight loss tips for men. word goal

Setting Goals is important. 

This gives you a clear picture of where you want to be and also gives you something to work towards.

How do you set a goal?

  1. Be specific. If you have a number in your mind you want to lose, write it down!
  2. Start with a smaller, attainable goal. 
  3. Be realistic. Honestly, if you set a goal to lose 50 pounds in a very short amount of time, is that achievable?
  4. Set a goal date! A deadline to reach this small goal keeps you motivated to work harder to get to your goal.

Want to know more about setting weight loss goals? Click here.

#3 Proper Nutrition – Eating the Right Foods

Eating the right foods is one of the most important weight loss tips for men to lose weight. 

Being active is great, but if you’re not eating healthy, you won’t see the results you are seeking.

So, what foods should men eat? 

  1. Good protein! This includes lean protein such as chicken, fish, and eggs. Red meat is also a good choice as it has a lot of zinc. Zinc keeps our immune system strong. 
  2. Greek yogurt is also a good choice for protein, in moderation. It has a higher protein count than regular yogourt.
  3. Fruit- Fruit contains a lot of essential vitamins for your health, including vitamin C. Vitamin C is important as it actively encourages a steady metabolism. It also helps regulate the hormone insulin that tells your body to store fat
  4. Fibre- Adding this to your routine will help keep you fuller for longer. Add fibre rich foods to your diet like nuts, oatmeal, beans, whole grain breads, and whole grain rice.

Eating fibre filled foods helps absorb carbs, curbs appetite since it keeps you fuller, and gives you more energy.

plate of healthy food

Fruit such as Blackberries and raspberries also have lots of fibre in them!

(Side note) For men, vitamin C helps prostate health and may also help reduce the risk for certain cancers.

Here’s an article that talks about vitamin C and prostate health.

If you want more on what foods men should eat to lose weight, click on this post where it gives even more choices for healthy options.

#4 Exercise!

Physical activity is so important for everyone for overall health. 

When it comes to weight loss, it is crucial to help burn calories, build muscle, and have better weight loss success.

I would recommend working out at least 3 times a week to have better weight loss results. 

4-5 times a week would be even better, but if you’re just starting out with exercise, 3 times would be a great start!

man running on a treadmill
man running

Running, biking, jumping rope, burpees, and jump squats are all great choices for men. 

These also don’t require any equipment (other than the jump rope!) They will help boost your metabolism which will burn calories for weight loss.

I wrote a post about the best home exercises that help weight loss if you want to check them out here for extra workouts you can do.

Weight lifting is also amazing for building muscle. The more muscle you build, it replaces fat. 

The awesome thing about weight lifting is that your body will be burning calories even AFTER your workout. 

This means more fat burning in your body. 

Some effective exercises for men that require equipment would be kettlebells, deadlifts, bench presses, overhead row and bent over rows.

These will all help build more muscle and burn more fat ultimately leading to better weight loss success.

If losing belly fat has been a struggle for you, I recommend reading this post I did on exercises to help lose belly fat. I find the exercises are helping me as well.

If you’re interested, here is a video of a kettlebell 20 minute HIIT workout for men.

#6 Proper Hydration-Drink More Water!

weight loss tips for women. glass of water

This healthy weight loss tip for men AND women is pretty simple! 

Drink LOTS of water! 

Stay hydrated! 

Water is such an essential part of your body, especially when you are exercising. 

When you workout, you are losing water so you need to make sure you put water back into your body to stay hydrated! 

It is also essential for weight loss!

I won’t talk too much about this tip since it’s one of the easiest tips to add to your routine.

I will just touch on a few of the many benefits of drinking water:

  1. Helps burn calories. 
  2. Your body needs water to burn fat. 
  3. It helps suppress appetite so you feel more full and less likely to snack when you don’t need to. This all leads to weight loss!
  4. It also helps remove waste from the body
  5. Boosts brain power
  6. Regulates blood pressure 

Here’s a quick video below on why water is so important for weight loss. 

#7 Track Your Calories!

If you want to see better weight loss results, tracking what you eat is essential. 

Some people prefer to keep a journal and write down their daily meals and snacks. Others, like me, prefer calorie counter apps. 

There are so many out there to choose from. One I recommend is MyFitnessPal. 

I can keep track of calories, water intake, and daily exercise. Another great app is called FitBit. 

Keeping track of calories is important because they add up quickly! 

The days I get busy and forget to count them up are the days that are the worst because I think I added them up okay in my head. 

In reality, I went way over! 

Keeping in a good calorie range helps you lose weight more effectively. Here’s an article that explains why tracking calories is important for weight loss. 

It even recommends a few calorie counter apps for you.

tracking calories

#8 Get Proper Sleep

weight loss tips for men. man sleeping in bed

Sleep more! 


Sounds easy enough right? 

I have a hard time getting my proper sleep sometimes. Since I became a mother, I seem to wake up more often in the middle of the night. This is probably because of the constant wake ups when my son was a baby.

Sleep is something I need more of!

It plays a big role for weight loss. 

When you lack sleep, it slows down your metabolism and makes you hungrier. You end up eating more and not being able to burn it off effectively. This puts a halt in your weight loss journey.

Practise better sleep habits to help you wind down at bedtime. Here are a few tips:

  1. Read a bit of your favourite book to help relax you!
  2. Set a regular time you should be going to bed and try to stick to that schedule as much as you can. -instead of trying to stay up for that late night show that is, record it If you have a PVR or watch on demand.
  3. Drinking herbal tea to relax before bed
  4. Meditating
  5. listening to calming music

Here’s a great video on why sleep helps you lose weight.

The Takeaway?

weight loss tips for men. measuring tape around a peach

From all of these 8 healthy weight loss tips for men, you need to set a routine that will work best and one that you will stick to. 

Choose some or all that you think you can make work in your every day life. If you apply these 8 tips to your weight loss journey, you will be able to see the results you are hoping for!

Men and women are very different in so many ways, but the tips in this post will be effective for both men and women.

I did write a post as well with weight loss tips for women here. 

The main purpose of writing this post is to help you reach your weight loss goals. 

I am on my own mission of losing weight as well and the more knowledge that is gained about losing weight effectively, the better the outcome. 

I want you to reach your goal and most of all, be happy with who you are. 

Be confident, be committed, and you can achieve anything!

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