The Best Weight Loss Programs for Men with Proven Results


By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer at Fit Father Project.

best weight loss programs
With so many weight loss programs available to choose from, you might feel overwhelmed trying to pick one that best matches your needs. Many fad diets promise a quick fix but aren't sustainable long term.

Men and women have different weight loss needs, and adults over 40 may have a more difficult time shedding pounds due to metabolism decreases associated with age.

At the Fit Father Project, the FF30X program is one of the best weight loss programs you’ll find. It's specifically designed for busy men over 40 and has helped thousands of men drop excess weight, keep it off long term, and live happier, healthier lives. The program is superior to other weight loss programs for numerous reasons.

How to Choose the Best Weight Loss Programs for Men

When choosing an effective weight loss program, there are a few important things to keep in mind such as:

#1 Choose a Program with a Reputable Founder

Dr. Anthony headshot 600When choosing one of the the best weight loss programs for men, pick one with a reputable founder holding credentials in medicine, nutrition, or fitness.

At the Fit Father Project, found Dr. Anthony Balduzzi is a Doctor of Osteopathic Medicine and a former body building champion. His research in nutrition and metabolism has been published in prestigious medical journals.

With his reputable medical credentials, Dr. Baduzzi and his team were uniquely qualified to develop the FF30X program – a safe, effective weight loss plan that has helped thousands of busy fathers over 40 reap weight loss and health benefits.

#2 The Best Weight Loss Programs are Well-Balanced

Cutting back on certain nutrients, such as carbohydrates from refined sources (like white rice, white bread, and sweets), is often an effective weight loss strategy. However, your body requires each essential nutrient daily to function properly including:

  • Carbohydrates
  • Fiber
  • Protein
  • Fats (especially omega-3 fatty acids)
  • Vitamins
  • Minerals

While cutting back on certain nutrients and increasing others can work for weight loss, you still need a good balance of carbohydrates, protein, and healthy fats in your diet daily. Avoid fad diets that severely restrict carbohydrates or dietary fat. At the Fit Father Project, you’re encouraged to fill your plate:

perfect plate best weight loss programs for men

  • Half full of vegetables
  • 1/4 full of healthy protein foods
  • 1/4 full of fiber-rich starches

*Include healthy fats at each meal
When you’re ready to change up your diet to kick-start weight loss, sign up for the Fit Father Project free 1-day meal plan today!

#3 Pick a Program that Includes Workouts

man lifting kettlebell best weight loss programsA healthy diet isn't the only consideration when choosing a program for weight and fat loss. The best weight loss programs for men provide healthy eating plans AND workouts so you can build lean body mass, boost metabolism, burn fat, and get the muscular build and flat midsection you desire.

When you sign up for FF30X with the Fit Father Project, you’ll receive the perfect workout plans for men over 40 that combine strength training with high-intensity interval training, plyo circuit training, or continuous cardiovascular exercise to work all major muscle groups and help you achieve the physique you desire in a short amount of time.

That’s why FF30X is perfect for busy dads over 40 who don’t have a lot of free time to get or stay in shape. Curious about how FF30X workouts have helped thousands of busy men achieve results? Sign up for a free 24-minute metabolism boosting workout or a free muscle building workout today!

#4 Steer Clear of Very Low-Calorie Diets

single pea on plate best weight loss programs for menThere is a place for medically supervised very low-calorie diets for people who are severely obese, but most of the time you don’t need to follow such restrictive diets to lose weight and keep it off long term. Very low-calorie diets (VLCDs) provide 500 to 800 calories per day. Following VLCDs do lead to rapid weight loss – but these diets can cause negative side effects like fatigue, nutrient deficiencies, hair loss, and gallstones.

A safe, healthy rate of weight loss that’s sustainable long term is about 1 – 2 pounds per week, suggest the Centers for Disease Control and Prevention (CDC). To achieve this goal, aim to reduce your current energy intake by 500 to 1,000 calories per day.

The National Heart, Blood, and Lung Institute (NHLBI) recommends weight loss plans for men that provide about 1,500 to 1,800 calories daily. You may require additional calories depending on your usually intake and activity level.

#5 Choose a Program that Offers Motivational Support

drill sergeant best weight loss programs for men Believe it or not, motivational support is a huge indicator of weight loss success in both men and women.

A 2018 study published in the Journal of Medical Internet Research found that sessions with health coaches or regular dietary feedback from experts is associated with significant weight loss in overweight men and women.

The coaching support used in the study was entirely virtual.

When you sign up for FF30X, you’ll receive the motivational support needed for long term success – regardless of your body weight and health goals.

Sample Weight Loss Diets with Proven Results

Various weight loss diets have proven effective in research studies. The FF30X program combines the principals of the diets below into one healthy, research-driven program. Examples of weight loss diets with research-backed results include:

1. Mediterranean-Style Diets

seafood platter best weight loss program for menNumerous studies show that Mediterranean diets are effective for weight loss and healthy weight management.

Adhering to a Mediterranean-style meal plan is associated with a lower risk of becoming overweight and a smaller waist circumference, say researchers who conducted a 2018 study in Nutrition & Diabetes.

Mediterranean diets are rich in fish, olive oil, other healthy fats, whole grains, fruits, and vegetables.

2. Lower-Carb Diets

steak with tomatoes best weight loss program for menLow-carb diets that are rich in healthy fats and protein appear to be more effective for weight and fat loss than low-fat diets, according to a 2016 study in the British Journal of Nutrition.

Protein and dietary fat both keep you full for long time periods. While fiber-rich, carbohydrate foods like fruits, vegetables, whole grains, and legumes aid in weight loss, refined carbohydrates (white bread, for example) and added sugar hinder weight and fat loss.

3. The DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is also effective for weight loss in overweight and obese individuals, according to a 2016 review published in Obesity Reviews. The DASH diet limits sodium and is rich in oils, other healthy fats, and fiber-rich foods like fruits, vegetables, whole grains, nuts, seeds, and legumes. The diet limits sugar, processed foods, and red meat.

4. Well-Balanced, Reduced-Calorie USDA Diets

Well-balanced, reduced-calorie meal plans containing 1,500 to 1,800 calories per day are some of the best weight loss diets for men. A 1,600-calorie healthy meal plan provided by the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2020 consists of 1 1/2 cups of fruit, 2 cups of vegetables, 5 ounces of grains, 3 cups of dairy foods or plant-based dairy alternatives, 5 ounces of protein foods, and 5 teaspoons of oils daily.

5. Vegetarian & Vegan Diets

vegan burgers with beans and vegetables served with spinach vegan and weight lossCutting meat from your diet, especially processed and red meat, is often an effective weight loss strategy. One 2016 review found that vegetarian dieters, especially those following vegan diets, lost significantly more weight than non-vegetarian dieters. Meatless diets also help lower your risk of heart disease, cancer, and other chronic health conditions.

7 Characteristics of Successful Dieters

There are several characteristics effective weight loss dieters have in common. Knowing about the common traits of successful dieters helps boost your chance at success.

#1 Find Will Power

best weight loss programs for menBefore you begin a weight loss program, make a mental commitment to follow the program to its entirety. Get mentally prepared to make changes in your life. Successful dieters understand the importance of giving up certain lifestyle habits and are mentally prepared to make permanent changes. In other words, successful dieters have will power.

#2 Get Plenty of Sleep

Many dieters who successfully lose weight and kept it off long term have something in common: they set regular sleep schedules and sleep at least 7 hours each night. Studies show that getting too little sleep is associated with overweight and obesity, and sleeping more than 7 hours a night boosts your chance of weight loss success by 33%!

Researchers found that getting high quality sleep aids in weight loss. To help boost sleep quality, try:

sleeping man best weight loss programs for men

  • Setting a regular sleep schedule
  • Sleep in a cool, dark room
  • Avoid alcohol, caffeine, and smoking before bed
  • Avoid going to bed hungry or very full
  • Exercise regularly but avoid working out right before bed
  • Reduce stress

Taking a few extra steps to ensure adequate sleep increases your chance at weight loss success because sleep deprivation alters hormone levels and increases hunger.

#3 Take Time to Relax

Stress is a huge deterrent to effectively shedding pounds. It can reduce the quality of your sleep, alter hunger hormones, and lead to emotional eating. Chronic stress increases the desire for comfort foods including foods high in sugar and fat, say researchers who conducted a 2014 study published in Minerva Endocrinology.

To help yourself de-stress, try the following:

couple hiking best weight loss programs for men

  • Take time off of work
  • Try acupuncture or massage
  • Consider yoga or tai chi
  • Exercise regularly
  • Say NO to too many activities
  • Spend time outdoors
  • Seek help for anxiety or depression

Reducing stress helps you sleep better, which improves your chance at weight loss success.

#4 Set Health Goals

Successful dieters set goals. Studies show that goal setting significantly increases your chance at losing weight, especially if you set 4 or more goals. Goal setting applies to work, family, and your health. Example of healthy goals successful dieters often use include:

  • Lose 1 – 2 pounds per week
  • Achieve a final body weight of  _______ pounds
  • Achieve a waist circumference of less than 40 inches
  • Avoid alcohol
  • Reduce sweets to 1 serving per day or 1 dessert per week
  • Sleep at least 7 hours each night
  • Limit calories to 1,500 – 1,800 per day
  • Eliminate sugary drinks
  • Eat at least 3 three servings of vegetables each day
  • Avoid processed meats
  • Limit red meat to less than 18 ounces per week

Choose at least four daily or weekly health goals to increase your chance at success and keep lost weight off long term.

#5 Track Body Weight

man using scale best weight loss programs for menAnother characteristic of effective dieters is they weigh themselves regularly. This trait coincides with goal setting. A 2016 study published in Obesity, Science & Practice found that frequent self-weighing is associated with greater weight loss and a higher chance of maintaining lost weight long term.

The study subjects weighed themselves at least once a week, but many stepped on a scale more than one time each week. Regardless of the frequency you choose to weigh yourself, doing so regularly increases your chance at weight loss success.

#6 Record Food Intake

writing in notebook best weight loss programs for menSuccessful dieters often record what they eat, even if they don’t track calories. Tracking calories with online programs or apps does increase your chance at effective weight loss. However, simply writing down what and how much food you eat helps control calories.

A 2017 study published in the Journal of Diabetes Research found that people who consistently tracked what they ate at least 5 days weekly using food journals lost a significant amount of weight – more so than non-consistent trackers who lost less weight overall and during certain times of the year (such as the holiday season).

#7 Allow Cheat Days

Strict dieting may work well some people, but others can’t maintain severely restrictive diets indefinitely. Instead, allow yourself a cheat day or two each week. Studies show that reducing calorie intake every other day instead of every day may be more effective for many dieters due to ease of compliance.

The researchers found that alternate day energy restriction leads to greater fat loss and preservation of lean body mass. Don’t be too hard on yourself when dieting, and allow a cheat day every now and then if it helps you stay on track with your diet long term. Don’t go overboard, but reward yourself occasionally.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

How to Get Started

Picking the best weight loss program for men is as simple as choosing something with proven results that is:

  • Well-balanced
  • Easy to follow long-term
  • Includes regular workouts and meal plans
  • Offers motivation support to get and keep you on track.

FF30X has a proven weight loss track record in thousands of busy men over 40. Sign up today or try the Fit Father Project free 1-day meal plan or free fat-burning workout to get started!


Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer at Fit Father Project.

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best weight loss programs.


Join Fit Father 30X

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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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