Category Archives: MoFu Weight Loss

Losing weight can seem as impossible as climbing Everest. However, people have done both successfully, and with the right weight loss plans for men, you can too!

All you need is the right approach and you’ll see a difference in weeks!

There several weight loss plans for men to choose from, so it's important to do your research and keep you personal preferences in mind.

Weight Loss Plans for Men Available Today

Search the internet for weight loss plans for men and you’ll come up with many different suggestions and possibilities.

Reduced Calorie Plans

Losing weight means consuming fewer calories. In fact, you don’t just need to lower your calorie count, you need to reduce it below your maintenance calorie figure. Ideally, you want to go between 300-500 calories less than your body needs.

Many weight loss plans work by making you count your calories, effectively ensuring you eat fewer than you need and lose weight.

Just make sure you're getting enough calories to sustain your hunger.

Plans with Intermittent Fasting

Another popular weight loss plan for men is to skip meals. In some ways, this is simply a different form of calories counting.

For 2 days a week (not consecutive) you eat nothing or reduce your calorie intake to just 500.

It’s easier to do than counting every calorie, but you do still need to monitor your food on the other days. It doesn't mean you can eat anything you want, but it will allow you to enjoy some of the foods you love.

Exercise Plans

There are those that say the only way to lose weight is to exercise and burn the extra fat off. In short, you continue to eat what you like but you start exercising, potentially every day.

Providing you don’t increase your food consumption or treat yourself for completing an exercise routine, this approach can work.

However, it may be difficult to find the time to exercise every day and it’s not the most effective approach as food plays a very important role in weight loss.

Menu Plans

Another popular weight loss plan for men is the diet that gives you your menu for every day.

This means you’re eating well and the calories are being counted for you.

This is effective if your time is limited, but you’ll find it difficult to eat away from your set schedule.

It can also be expensive in the long term.

Novelty Plans

It is also possible to switch to a liquid diet or other extreme weight loss plan.

These types of weight loss plans for men limit the food groups you’re eating which reduce your weight.

However, these extreme weight loss plans are also likely to cause you problems, increasing your chances of failure.

It's more important to change your lifestyle and develop healthy habits.

The Fit Father Approach

The real question that needs to be asked is whether you want to lose weight temporarily or permanently?

Unfortunately, the above weight loss plans for men are not generally sustainable for the long term, creating the genuine risk of putting weight back on.

Sustainability is often a slower approach but it is a lifelong method of losing weight and improving your health, that’s worth looking at and that’s what The Fit father Project offers.

I know what you’re thinking, what is the Fit Father Project and why should you choose their plan over other weight loss plans for men.

Who We Are

The Fit Father Project was created by Dr. Anthony Balduzzi as was a response to the sad loss of his father. In short, Dr. Balduzzi wanted to help dads be there for their children.

Healthy eating and exercise both play a part in this, but the approach is personal for every member of the Fit Father project.

You can try the free 1-day meal plan or the free workout, but the idea is to build your own plan with the information and support of the Fit Father Project.

Thousands of men have already achieved success this way and you can too!

Why Our Approach Works

The secret to the success of the Fit Father Projects weight loss plans for men is that they are natural and sustainable.

You’re encouraged to make small changes to your daily habits, which are easy to accommodate and stick to.

Over time your eating habits will change completely, as will the amount of exercise you do and your level of enjoyment. The trick is to enjoy what you’re doing and remember that everyone is different.

With a little help from the Fit Father Project, you can create your own weight loss plan that actually works. More importantly, it will fit your lifestyle and be sustainable for life.

Losing weight and improving your health will help to prevent age-related diseases and allow you to enjoy a high quality of life as you age.

The Fit Father Project will help you to develop healthy habits because habits last long after your initial motivation has passed.

The Importance Of Small Changes

When you’re eager to lose weight it can seem like a good idea to dive into one of the many weight loss plans for men on the market.

However, changing everything you know and do can leave you feeling disorientated, and like you’re missing out.

This leads to temptation and often a return to your previous ways.

But, if you make small changes to your daily habits you’ll find them easier to incorporate. The effect is the same, you’re eating habits will become healthier and you’ll exercise more.

The difference is you’ll find it easy to sustain this for the long-term.

There are So Many Weight Loss Plans for Men

If you’re ready to develop the weight loss plan that will really suit you then here are the top tips to get you started and see you achieve your goals:

Join The FF30X

Join the FF30X today and you’ll find more than just free menu plans and free workouts. We have experts in nutrition and fitness who will advise you on what exercises really work, provide menu inspiration and help you to start living healthier.

You’ll also gain the support, advise and be inspired by the thousands of men who are already on their weight loss journey or have already completed it.

Adopt the Perfect Plate

The perfect plate approach to food simply requires you to split every meal into ½ vegetables, ¼ protein, and ¼ carbohydrates.

This will give you a balanced diet, help to ensure you have all the nutrients you need, and you’ll be surprised at how easy it is to do.

Technically no food is off-limits, it’s just a good idea to make healthier choices.

Try Preparing Your Meals In Advance

One of the biggest issues most men face is time. Working, looking after your family, and taking care of the home can make it difficult to find time to exercise or eat healthily. At the end of a long day, it’s generally easier to order a pizza.

But, by preparing meals in advance you will always have something healthy waiting for you to enjoy. Simply choose two days a week and spend 2-3 hours preparing your food for the next few days. You’ll be surprised at how much time it actually saves you!

Remove Unhealthy Foods

Even when you’re eating healthier it is still tempting to have that bar of chocolate or some other treat. Avoid this temptation when starting your weight loss plan by removing all unhealthy foods from your house.

If it’s not there you can’t eat it!

Shop Better

You don’t need to read the ingredients of everything in the store. Instead, avoid processed foods and purchase whole-grain foods.

Processed foods are generally full of sugars and starch, helping them to last longer and taste good, but not helping your waistline.

Simple changes in your shopping habits will carry through to your table and your eating habits.

Eat Slower

If you have big food portions or like to have seconds then it’s time to start eating slower. This will give your body more time to process the food and let you know it’s full.

Changing the speed you eat at can be difficult, the best approach is to put your fork down every time you take a mouthful, this will automatically slow down your eating!

Decide Your Exercise Time

The best weight loss plans for men focus on reducing your calorie intake to below your maintenance amount. This is good but exercise can help your weight loss journey.

Cardio will help you to burn calories while strength training will boost your muscles which will increase your ability to burn calories!

You’ve probably heard it said that it’s best to exercise first thing in the morning. While there is some truth in this, the best time to exercise is actually the time that suits you best.

If you’re a morning person get up a little earlier and do some exercise to start the day. But, if you’re an evening person do your exercise then. Find a time slot that works for you and put it into your schedule.

You’ll find it much easier to stick to.

Make It Fun!

As well as getting the time right you need to choose an exercise that you enjoy.

For example, if you hate running you’re going to struggle to run every morning or evening. Who wants to do something they don’t enjoy?

But, if you love cycling or even walking the dog, start with this.

When starting exercise it’s okay to do just a little and build it up day-by-day. Habits are much easier to build and more likely to last when you change things gradually.

Enlist A Friend/Support

Losing weight is challenging and it helps to have support. Joining the FF30X program today will give you the support of others who are looking to lose weight.

You should also tell your friends and loved ones, they will support you and create a feeling of accountability, which will make you stick to your weight loss plans even when you don’t feel like it.

After all, who wants to tell their friends that they’ve gained a pound when they’re trying to lose weight?

Drink Water

One top tip that will help keep the hunger away is to drink water.

In fact, often when you think you’re hungry you’re probably just thirsty!

When you feel hungry or before you eat, drink a glass of water. It will help you to decide if you’re really hungry or not and can make you feel fuller, reducing your food intake.

Weighty Considerations

The best weight loss plans for men shouldn't actually focus on losing weight! In fact, it is even possible to gain weight but become healthier; depending on your commitment to building muscle.

That’s why it’s so important that you take measurements when checking your weight. Specifically check your waist, thighs, chest, and biceps. You may be surprised at the difference.

Don’t forget to try out this free workout before you start to lose weight and periodically during your weight loss journey. Join the FF30X and share your results, you’ll be able to inspire others to lose weight too!

Forget the hundreds of weight loss plans for men on the market and stick to something that works for you, join the FF30X, share your progress and get all the tips and inspiration you need to become the man of today. 

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss plans for men.

With the right information and tools, you can take on your next 50 years with the same vigor that you did your 30s. Aging like a fine wine is all about what you put into your body and how you treat it.

We are confident that our weight loss plan for men over 50 is the most realistic, enjoyable and effective plan out there.

Are you in?

Reasons to Create a Weight Loss Plan Now

There are a few physical changes that occur around your 50th year that you should be aware of so that you can work around and combat them.

Metabolism

Typically, our metabolisms slow about 5% each decade.

While that's not an encouraging stat, there's an easy way around allowing this metabolic slowdown affecting your weight!

Consciously reduce the number of calories you intake and increase your cardio so that you offset your metabolism's gradual decline.

Bone Density

When we get over 50, our bones become more fragile because new bone formation slows down.

According to UC San Diego Health, “roughly one in four men over age 50 will break a bone due to osteoporosis.”

Even if you haven't broken a bone, it's a good idea to look into preventative measures like a bone density scan.

And, fun fact, regular exercise can help prevent bone breaks by making your muscles and bones stronger!

Heart Health

As you may know, men have a higher risk of having a heart attack than women do.

While the average age for a heart attack if you're a man is at age 64, the time is now to prepare your ticker.

Physical activity and a healthy diet are the best ways to make sure your heart is healthy.  Cutting out excess salt is also necessary.

Libido

Just like the rest of your body, your libido changes as you age as well.

Men tend to fear the possibility that their erections will become less frequent and harder to sustain.

While this may occur, the last thing you should do is add anxiety in the mix.

Instead, make sure that you are not contributing to lower libido in any of the following ways: obesity, diabetes, high cholesterol, high blood pressure.

Weight Loss Plan for Men Over 50

Now that you're a little more informed about the gradual changes that your body faces over 50, it's time for the good stuff.

The absolute best thing that you can do for your body over 50 is to get on the right diet and exercise plan. 

You need to find a sustainable plan that, unlike fad diets, has accountability built in and is based on science.

When creating your weight loss plan, you'll want to focus on food and diet first.

Replacing junk food with healthy whole foods will give you the energy to become more active.

Check out our article on The Absolute Best Diet for Men Over 50 for ways to create a delicious and nutrition weight loss diet plan.

The 5 Proven Foundation of Weight Loss for Men Over 50 will help you round out your plan and get you started.

For a turn-key approach, may I introduce you to FF30X – the #1 fat loss and total fitness plan for men over 40.

FF30X gives you exactly what you should eat daily along with the best exercises to build strength safely.

The first thing you'll conquer is the FF30X “No Think” Meal Plan.

This meal plan provides the exact diet plan that will help you finally be able lose fat while enjoying delicious food – without feeling hungry, tired, or battling cravings like restrictive diets.

Next, you'll tackle FF30X Fat Loss + Lean Muscle Workouts. 

These safe & time-efficient workouts can be done at home or the gym – all under 2 hours a week.

And finally, you'll be inducted into the FF30X brotherhood.

Our team of Fit Father Coaches provide you with accountability emails that keep you on track and motivated to ensures your success on the program. And, our Facebook group will link you with all of the other amazing fathers  who are struggling in the same ways.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Don't Wait Another Year

It is the right time to reclaim your health and invest in yourself.

Just think about all the holidays, birthdays and milestones that you have approaching. Don't you want to be able to enjoy each and every one of those to the fullest with your family?

Join our band of Fit Father brothers who are all on their own health and fitness journeys.

Trust me, you'll fit right in.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project & Fit Mother Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on creating a weight loss plan for men over 50.

I’m getting better at resisting that temptation because I know how bad it is for my weight loss goals. But there are plenty of weight loss mistakes to make.

Perhaps the biggest weight loss mistake is to try to do it alone. The support and accountability that friends and family can provide is extremely beneficial for almost any project.

FF30x is a weight loss program that's designed to give you an edge from day one. The support, accountability, and guidance have helped thousands of men transform their bodies and lead a healthier life.

Weight Loss Mistake #12:
Looking at the Scales Too Often

The first thing you probably do when wanting to lose weight is to take a look at the scales. Knowing where you stand gives you a base figure and helps you calculate how much you want to lose, enabling you to track that loss.

If you’re exercising to lose weight then you may also be increasing muscle mass. The scales won’t be going down, but you’ll be healthier.

If you’re not even exercising then looking at the scales too much can take away your motivation, especially if they don't go down as fast as you want them.

Either option is likely to damage your ability to achieve your goals.

Instead, weigh yourself just once every two weeks and take measurements of your waist, thighs, arms, and chest. The change in these will show you how your body is really changing.

Weight Loss Mistake #11:
Obsessing Over Calories

Counting calories can seem like a great way to eat less than your body needs. You’ll need to discover your maintenance calorie amount so you know how much to eat. 

While counting calories can be helpful to some people, being obsessive about calories could have a negative impact.

A much better tactic is to have a good understanding of the amount of calories are in the foods you eat.

Skip the obsessive calorie counting. Instead, focus on eating healthily when you’re hungry.

Weight Loss Mistake #10:
Exercising Too Often

Exercise burns calories, that’s generally a good thing for weight loss. But if you exercise too much, you’ll increase your chance of injury, and risk burning out your body.

The result will be a long break before you can exercise again. In addition, your stress levels are likely to go up which can negatively impact your weight loss efforts.

The solution is surprisingly simple. Focus on 30 minutes to an hour of exercise per day, preferably alternating days between cardio and strength training. Take a couple of rest days if you're pushing it too much.

Weight Loss Mistake #9:
Not Doing Enough Strength Training

Strength training, bodybuilding, or weight lifting is often overlooked when you’re trying to lose weight. In fact, it is the most common of weight loss mistakes among older men.

The theory is that you don’t want to bulk up, you’re trying to lose weight.

But, the reality is that strength training increases your metabolism, burns more calories, and improves your ability to do other exercises. The effects of strength training last long after you've finished your workout.

For weight loss, choose some exercises that allow you to focus on upper body one day and lower body another. You should be aiming for 10-12 reps and 3 sets with the maximum weight you can manage in order to complete all the reps.

Don’t be ashamed to start light and build up; it’s better than getting injured on your first attempt.

Weight Loss Mistake #8:
Opting for Low Fat Foods

It can seem like a no-brainer to choose low fat, low sugar, or even no-sugar foods.

Unfortunately, those foods are still processed and the sugar and fats are replaced with sweeteners and artificial flavorings. They can actually be worse for your waistline!

Instead, check out the perfect plate eating method.

The aim is to make every plate ¼ protein, ¼ carbohydrates, and ½ vegetables. Once you perfect the approach you’ll even find you can prepare meals in advance; saving you time and reducing temptation on a daily basis.

FREE 24-min Fat Burning Workout

All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells

Get yourself back into great shape - at any age the Fit Father way.

GET MY FREE WORKOUT

Weight Loss Mistake #7:
Not Enough Protein

Protein is essential for your body. It is an important part of the process of repairing muscles and it can help you to feel fuller for longer. This will reduce your desire to snack.

However, too much protein will be stored as fat, increasing your weight.  On the other hand, too little protein is likely to leave you feeling hungry at the wrong times, which leads to snacking.

Fortunately, adopting the perfect plate approach to eating, as mentioned above, will help to ensure you have all the nutrients your body needs.

Dieting is incredibly popular. But, most diets are designed to be extreme, which can encourage weight loss. The problem is that once the weight has been lost, or partially lost, you’ll return to the way you used to eat. This will result in your gaining all of the weight back.

In fact, as many as 65% of dieters will actually return to their pre-weight loss figure or higher, at some point after finishing their diet.

The answer is actually simple. Don’t go on a diet. Instead, make small changes to your eating habits which make you eat healthier. If you do these gradually they will simply become part of your lifestyle and will be sustainable for life.

Weight Loss Mistake #6:
Drinking Too Much 

A little alcohol is good for you. Experts recommend no more than one drink a day to maximize health benefits. The problem is that for many men one drink turns into several. It’s courtesy of socially acceptable norms.

In short, a man can’t go out for just one drink because it doesn't look manly enough!

But don’t forget that virtually every drink contains calories. There is no point in spending an hour or more sweating in the gym if you’re simply going to drink those calories back on in ten minutes.

Give yourself a limit when you’re going out drinking. If you can’t stick to one then add water between drinks; it will help you feel full and slow down your drinking rate.

In addition, you can opt to be the designated driver, or you can choose not to go out every night. There are plenty of other things you can be doing with that time!

Weight Loss Mistake #5:
Not Drinking Enough

The human body is approximately 60% water. You need to replenish it regularly in order to flush toxins out and help your organs and cells function properly.

Water can also help to keep you feeling full, reducing the likelihood of your snacking when you shouldn't be.

But that’s not all! Water is also a great option whenever you feel hungry. The modern world is used to instant gratification. This has led to an assumption that you’re hungry even when you’re actually just thirsty.

Every time you feel hungry drink a glass of water. If you still feel hungry in 15 minutes then you really are hungry! This won’t just reduce your calorie count, it will also help your mind to learn the difference between hunger and thirst.

Weight Loss Mistake #4:
Not Changing Your Workout

Working out is great. Whatever activity you choose to do there is nothing so satisfying as successfully reaching the end of your exercise routine.  You’ll know you've been burning the fat and making yourself healthier.

But, if you do the same workout every time you’ll be surprised by how quickly it loses its effect.

Your body is very good at adapting. Running the same route for 30 minutes every day will become predictable to your body and it will adjust to accommodate it.

You won’t burn the calories you think you are and you won’t get the benefit you want.

Instead, try alternating strength training and cardio, mixing up the exact exercise as you go. Feel the burn, it will show that it really is working.

FREE 24-min Fat Burning Workout

All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells

Get yourself back into great shape - at any age the Fit Father way.

GET MY FREE WORKOUT

Weight Loss Mistake #3:
Not Getting Enough Sleep

Sleep is essential for so many of your body’s functions. It is when your body balances it’s hormones and repairs any damage to your body.

Two hormones that are affected by sleep levels are ghrelin and leptin. Ghrelin’s role is to control your appetite. The more ghrelin you have in your body the hungrier you’ll feel. Unfortunately, if you don’t get enough sleeps you’ll wake up with high levels of ghrelin.

In contrast, leptin makes you feel full. The higher the level of leptin, the fuller you’ll feel and the less need there would be for food. Again, leptin levels increase while you sleep; not getting enough sleep is going to make you crave food more during the day.

Set yourself a bedtime and make sure you can get between 6-8 hours of sleep every night. You’ll feel much better for it and your weight loss will improve!

Weight Loss Mistake #2:
Relying On Smoothies

Finally, it can be tempting to stop eating regular meals and start consuming smoothies. After all, many celebrities tell you how fantastic and effective these things are.

Unfortunately, the truth is that a liquid diet is not going to keep you feeling full; leaving you more like to graze or give into temptation.

In addition, if you’re on a liquid diet you’re going to notice the difference on the toilet. As they say, you are what you eat; if you’re only drinking liquid then that’s what’s going to come out.

Smoothies can be healthy as long as they don’t have too much sugar or added sweeteners. But, they should be an accompaniment to a small, but healthy, meal or snack.

Weight Loss Mistake #1:
Not Asking for Help

Too many men wait for too long to ask for help. Asking for help doesn't feel masculine.

But, the simple fact is that you don’t know everything and nor should you! You probably wouldn't dream of trying to do the company taxes, there are professionals for that. Equally, there are professionals in weight loss.

Join the FF30X program today and you’ll get access to hundreds of healthy eating and exercise tips. But, most importantly, you’ll gain the support of men like you; people who are trying to lose weight, build lean muscle and become better versions of themselves;

You can learn the weight loss mistakes to avoid and it will help you reach your goals. But join the FF30X program and you’ll have everything you need to become the man you want to be.

Your new friend & health coach, Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man… I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

• The simple & delicious Fit Father Meal Plan
• The metabolism boosting Fit Father 30X Workout (under 90 min/week)
• VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.

 

Habits Create Fat Loss for Men

Fat burning involves more than just eating clean and working out regularly. Adopting additional healthy lifestyle habits is the key to fat-burning success.

Drink LOTS of Water

You may already know that water is the #1 drink when weight or fat loss is your goal. Your body is made of about 70% water, and increasing your water intake helps you feel full without extra calories. Water makes it easier for your body to burn fat as fuel, flush out toxins, and boost energy.

For effective fat loss for men, aim to drink at least 16 cups of water daily, spaced evenly throughout the day:

• Drink about 4 cups of water when you first wake up in the morning
• Drink about 2 cups of water before meals to enhance weight and fat loss
• Drink lots of water before and after workouts
• Enhance the palatability of water by adding ice, lemon, other fruit chunks, or mint as flavor

If you think you might be hungry but aren’t sure, drink about 2 cups of water and reevaluate your body's hunger cues.

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

Set a Regular Sleep Schedule

Stress and the hustle and bustle of work, family, and your social life can make getting enough sleep nearly impossible at times. But when fat loss for men is your goal, sleeping enough is crucial. More than one-third of adults in the U.S aren’t sleeping enough regularly, reports the Centers for Disease Control and Prevention (CDC).

Studies show that sleep deprivation makes fat burning more difficult, and weight gain associated with poor sleep is attributed to fat (not muscle mass) gains. Aim to get enough quality sleep each night by:

• Sleep 7-9 hours each night
• Go to bed and wake up at the same time
• Sleep in a cool, dark, quiet room
• Use a white noise machine if necessary
• Have a light snack if you’re hungry before bed
• Work out regularly but avoid late-night workouts
• Avoid alcohol, caffeine, and tobacco in the evening
• Don't go to bed very full
• Seek medical advice if you have sleep apnea

Adopting these healthy sleep habits lets you get the high-quality sleep needed for effective fat burning. Better sleep gives you the energy needed to get through daily fat-burning workouts.

Nix Alcohol

The effects of avoiding alcohol for fat loss are two-fold. Drinking alcohol can increase your appetite, and studies show it reduces fat oxidation and is associated with higher body weights and body fat. Alcohol adds unnecessary empty calories to your meal plan and is associated with certain forms of cancer. While nixing alcohol entirely is usually best, drinking in moderation is a much better alternative than heavy drinking when fat loss for men is your goal.

Drink Coffee or Tea

In addition to drinking water, add caffeinated black coffee or unsweetened tea to your daily routine to enhances fat loss. Studies show that increasing caffeine reduces body weight, body mass index (BMI), and fat mass.

The reason for this might be two-fold. Caffeine gives you more energy, which makes it easier to stay active and have better fat-burning workouts. Studies show that caffeine increases energy expenditure, decreases food intake, and boosts metabolism and your body's ability to burn fat.

How much coffee or tea is enough to reap fat loss benefits you might be wondering? If you don’t drink caffeine, adding 1-2 cups of coffee or tea daily can help. A 2017 review in BMJ says drinking 3-4 cups of coffee daily helps reduce all-cause death, heart disease, and cancer.

Reduce Stress

Stress is associated with increases in the hormone cortisol, which puts you at risk of weight gain and hinders fat burning. You can’t always avoid stressful situations, but you can de-stress by:

• Try yoga or tai chi
• Take a mental day off from work
• Get a massage
• Try relaxation techniques
• Stretch regularly
• Go for walks
• Get outdoors
• Take vacations

Avoid unnecessary stressors in your life as much as possible – even if it means turning down a work promotion, finding a new job altogether, or saying no to extra-curricular activities.

What Does a Fat-Loss Diet for Men Look Like?

Following a fat-loss diet might be easier than you think, as you don’t have to count calories or measure food. Just make a few simple changes in your regular eating habits and watch excess fat melt off.

 Slightly Reduce Calories

If weight and fat loss is your goal, slightly lower your usual energy intake by about 500 calories daily to shed about 1 pound of fat per week. If you’re trying to burn fat while increasing muscle mass, simply change the composition of your current diet.

Eliminate Added Sugar

Added sugar can be addictive, but eating the right balance of fiber, protein, healthy fats, and natural sugar (from fruit and milk) helps curb junk food cravings. Examples of ways to nix added sugar include:

• Replace sugary drinks (such as juice, lemonade, sports drinks, and soda) with water, water with fruit chunks, black coffee, or green tea
• Consume protein-rich foods and healthy fats at each meal
• Eat fresh fruit in place of sweet treats
• Cut out baked goods
• Don’t keep sweets in the house

Over time, cravings for sweets might disappear for you entirely!

Steer Clear of Refined Carbohydrates

Eating too many carbohydrates, especially highly-processed carbs, can hinder weight and fat loss. Refined carbs to avoid include:

• White bread
• Regular pasta
• White rice
• Sugary cereals
• White tortillas
• White bagels

Choosing a lower-carb diet is an effective weight and fat loss strategy, but your body needs carbs daily to function at it’s best. Instead of refined grains, choose the following fiber-rich alternatives:

• Non-starchy vegetables
• Fruits
• Brown or wild rice
• Quinoa
• Plain oatmeal
• Whole-grain pasta
• Sweet potatoes
• Corn
• Peas
• Lentils
• Black beans and other legumes

Because these foods are free from added sugar and fiber-rich, they fill you up for long time periods to enhance fat loss for men.

Increase Protein

Protein can increase your metabolism, boost satiety, and maintain lean muscle during weight loss. If you work out regularly, aim to consume about 0.75-1.0 gram of protein per pound of your ideal body weight, spaced evenly throughout the day. For example, you might eat 25-30 grams of protein at each meal, 5-6 times daily.

Choose protein-rich foods at each meal and snack. Examples include:

• Very lean meat, chicken, turkey, fish, and seafood
• Eggs
• Milk, low-fat cottage cheese, nonfat Greek yogurt, and reduced-fat cheese
• Plant milks
• Tofu, seitan, and other meat substitutes
• Protein shakes

Drinking whey protein shakes is an excellent fat-burning strategy for men. Studies show that consuming a whey protein shake twice daily and reducing total daily calories by 500 enhances fat loss and helps maintain lean mass.

Boost Healthy Fat

Believe it or not, boosting your intake of dietary fat helps you burn body fat because nutritious fats boost satiety, curb cravings for added sugar and other unhealthy carbs, and stabilize blood sugar. Examples of healthy fats to include in a fat-burning diet for men are:

• Nuts and seeds
• Nut butters
• Avocados
• Plant oils
• Fatty fish and fish oils
• Olives

Cook meals in olive oil, add nut butter to protein shakes, snack on nuts and seeds, eat fatty fish, take omega-3 fish oil or algal oil supplements, and top salads with nuts, seeds, or avocado slices.

Fill Your Plate Properly

Fat loss for men can be as simple as knowing how to fill your plate. Aim to fill:

1. Half of each plate with non-starchy vegetables
2. One-fourth of each plate with fiber-rich starches
3. One-fourth of each plate with protein foods
4. Add healthy fats

Examples of non-starchy vegetables, which should make up about half of each plate, include leafy greens, tomatoes, cucumbers, celery, asparagus, broccoli, cauliflower, zucchini, carrots, mushrooms, bell peppers, and green beans.

Know When to Eat

When fat loss for men is your goal, knowing when to eat enhances your results. Try:

• When you first wake up, drink about 4 cups of water
• Next, eat breakfast or drink a protein shake
• Eat small meals or snacks every few hours
• Eat 5-6 small meals, or 3 meals plus 2-3 snacks, each day

Keep portions small and don't overdo it. There’s no one-size-fits-all strategy when it comes to meal timing for fat loss, so design menus based on your schedule and preferences.

With that said, there are a few things you can do to make it easier to stick to your resolutions.

Recommit to Your New Year’s Resolutions

The first thing you have to do is adjust your mindset to be more positive towards your resolutions. You created them for a reason, so don’t just forget about them altogether.

Here at the Fit Father Project, we’re all about improving health. We view fitness as one of the most important facets of a person’s life. While there are many components to the modern life, being fit serves to improve your overall capabilities.

A positive mindset sits at the top of the fitness pyramid. Having a good outlook will help you in any situation.

However, breaking goals can be detrimental to your mindset. Sticking to your goals will build confidence and help you create a more positive mindset, which in turn, helps you to create and stick to more goals in the future.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

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Trim the Fat

Creating realistic goals is one of the best ways to improve your chances of completing them.

Many large corporations and businesses have adopted something called SMART goals, which stands for Specific, Measureable, Attainable, Relevant and Time-bound.

Sometimes it’s helpful to state the obvious, even if you consider the idea as cliche. There is no denying that SMART goals help.

If you created several New Year’s resolutions, but are failing to stick to them, there’s a good chance they weren't realistic in the first place.

It might be helpful to re-do your resolutions altogether. Write them down again, but this time match each resolution to a goal. Make sure they’re specific, measurable, attainable, relevant, and time-bound. Trim everything down to a sustainable level.

For example, if one of your resolutions was to eat healthier, make it more specific. Write down the foods you would like to cut from your diet and the foods you would like to replace them with.

It’s ok to drop the New Year’s resolutions that are unrealistic and focus on the most important ones.

Create Incentives

Rewarding yourself is another great way to ensure you are successful. Think of some things you would like to purchase or a few activities you would like to do. If you stick to your New Year’s resolutions, reward yourself with something nice.

Fishing is one of my favorite activities. So much so that it can in the way of my goals. I have to force myself to limit the amount of time I spend fishing. Because I spend so much money on traveling and purchasing equipment, I decided to link fishing to my savings account. This means I only go fishing during the weeks I’m able to save money.

No matter what your goals are, you can link them to something you enjoy. Did you lose 10 lbs this month? Reward yourself with that new gadget you've been eying. Just like goals, you improve your chances if you write down the incentives that accompany them.

There’s even science that backs up the claim that incentives improve the chances of accomplishing goals. One study followed 120 students with three different groups.

A third of the students were paid just to allow the researchers to track their gym attendance. Another third received the same amount of money to go to the gym at least once in the next month.

The final third was paid the same amount to go to the gym at least eight times.

Even though the final group was paid the same amount to do more work, they were nine times more likely to attend the gym after the experiment was finished.

Include Your Friends and Family

Social pressure can force us to do all sorts of things we don’t want to do. Tell your friends and family about your New Year’s resolutions.

Make a pact with them and commit to helping one another accomplish your goals.

Simply being asked about your level of success can help with making sure you keep your commitments. The more people you have asking for an update, the better your chances of succeeding.

Dive In Head First

Don’t be afraid to start today, as in right now. If you wait till tomorrow to make a change, there’s a good possibility that you’ll forget about it. If you’re able to take steps today, do it.

This is a great opportunity to tell you about our most successful program, FF30X. Thousands of men have benefited from joining the program. By committing to a standardized program, you’re much more likely to adopt a better diet and exercise more.

One of the things that makes FF30X so great is that it’s broken down into different phases. We have found that men who start and finish the first phase are much likely to make it through all three phases.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

*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 keeping your New Year's resolutions.

However, things are rarely this simple in a system as complex as the human body. When you change something, your body adjusts to compensate for what was originally changed, and you don't get the expected effect. Calorie restriction has been a miserable failure for long-term weight control.

Would you like to know the sad reality? Obesity is still at epidemic proportions and growing. 80% of people who lose more than 10% of their body weight gain it all back.

This level of failure shows how efficient the body is at maintaining a certain body weight and how difficult it is to throw it off course long term. Why is the calorie model so ineffective at controlling body weight?

Why Calorie Counting Doesn't Work

In one study, researchers at the Oregon Health and Science University placed monkeys that were accustomed to eating a high-calorie and high-fat diet, to a low calorie, low-fat diet. The monkeys were taking in 305 fewer calories than they were accustomed to. Based on the calculated calorie deficit, the monkeys should have lost around a pound every 10 or 11 days.

Guess how much weight the monkeys lost? None.

How is this possible? The researchers noted that once the monkeys started eating less, they became less active. They compensated for the reduction in calories by expending fewer calories.

All in all, it was a wash. They burned 300 calories less and ate 300 fewer calories. Their bodies became aware that there was less energy available and the monkeys dialed back their activity, along with the number of calories they burned.

Monkeys are different from humans though. You might decide to exercise to ensure that you actually do lose weight when you slash the calorie content of your diet.

To accomplish this, you do an hour of exercise each day and burn additional calories. You might even track every calorie you take in and burn with a tracking device.

But, there's still no guarantee you'll lose weight.  Studies show that the compensations we make for calorie restriction and structured calorie burn are often unconscious. After your hour workout, you unconsciously sit more and move less, and you're not even aware you're doing it.

The Hypothalamus is the Control Central

It's hard to outsmart your brain. The hypothalamus is the portion of the brain most responsible for controlling body weight. The hypothalamus wants to keep your weight within a relatively narrow range to ensure you have enough energy available for health and survival.

The gland will counter major changes in calorie intake and calorie expenditure to maintain homeostasis. It has the power to do this since the hypothalamus controls the release of hormones that impact your metabolic rate and appetite.

If you eat too little, the release of appetite hormones, like ghrelin, that make you hungry and cause you to eat more rises, often without being aware of it. Ghrelin is a powerful appetite hormone and one that's hard to ignore. If you can't resist eating that donut, ghrelin may be to blame!

Plus, as with the monkeys, you unconsciously move less and expend fewer calories throughout the day. These changes are consistent with the “set point” theory, the idea that your brain monitors calories and calories and makes changes that help keep you around your set point weight, a safe weight where you're not in danger of starvation.

It's in your best interest, at least from the standpoint of your brain.

Not only are low-calorie diets ineffective for long-term weight control, they carry other health risks. If you drop your calorie intake too low, you risk nutrient deficiencies.

Plus, you don't learn healthy eating habits. Even worse, calorie restriction is linked with eating disorders like anorexia nervosa and bulimia.

The Hormonal Impact of Food

Ultimately, you have to consider the effects of a particular food rather than just its calorie content.

For example, 200 calories of steamed broccoli will have a different hormonal impact than 200 calories of sugary candy. The latter causes a sharp rise in blood sugar and release of insulin.

In turn, insulin makes it easier for your body to store fat and harder for it to break it down.

The calories to avoid are highly processed foods and high-carbohydrate foods that lack fiber. Fiber slows digestion and reduces the blood sugar response to a meal. This, in turn, reigns in the insulin response. Plant-based whole foods are an excellent source of fiber and, if you're still focused on calories, low in calories as well.

Make sure you're getting enough protein too. Your body has to work harder and expend more energy to break down foods high in protein. Plus, protein is the most satiating macronutrient and the one most likely to keep you satisfied for hours.

In contrast, highly processed foods fail to suppress appetite and are bad for your metabolic health.

How to Lose Weight

Stop obsessively focusing on numbers and upgrade the quality of your diet. Check out our One Day Meal Plan for a great example on how to lose weight.

Calories come from food sources, and each food source affects the hormonal environment in your body differently. The type and quality of food you eat also impacts your appetite.

Maybe it's time to judge foods less on the calorie content and more on how nutrient dense they are. Calorie counting is becoming “old school” because it simply doesn't work.

• Avoid processed foods
• Prepare meals in advance
• Eat a good mix of protein, fat, and complex carbohydrates
• Keep it simple
• Stay active
• Remove stress
• Get enough sleep

Fine Tune Your Body

Losing fat and gaining muscle takes time and effort, but it isn't complicated or difficult. Having a positive mindset is the most important part of the equation.

If you're looking for motivation, you might benefit from a commitment to a formal fitness program. Accountability is a great way to stick to your plan and move closer to your goals.

Our most popular program, FF30X, is designed to help busy fathers lose weight without complicated gimmicks and calorie restrictive diets. Join thousands of other men who have decided to take life by the horns! Here at the Fit Father Project, we not only know how to lose weight, we're pushing to make the process as fun and enjoyable as possible.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

*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 how to lose weight.

What Exactly are Processed Foods?

Processed foods are raw, whole foods that have been altered in some way during manufacturing. Processing foods might be as simple as washing and cutting the foods – or adding extra ingredients, fillers, preservatives, sugar, or fat to enhance flavor, texture, color, or shelf life. Essential nutrients, such as vitamins, minerals, probiotics, omega-3s, and fiber, may be lost or added during processing.

Not all processed foods are bad for you. But generally speaking, whole (unprocessed or minimally processed) foods are the most nutritious.

Are There Benefits of Processed Foods?

Some processed foods can add value to your diet or lifestyle. Examples of possible benefits of (some) processed foods include:

• Milk is often fortified with extra vitamins and minerals – and pasteurized to eliminate the risk of foodborne illness.
• Plant milks and juices might be fortified with essential vitamins, minerals, fiber, or omega-3 fatty acids.
• Fruit packed in its own juice has a longer shelf-life than fresh fruits.
• Canned meats, such as tuna, have a longer shelf life than fresh meats.
• Pre-washed, pre-cut fresh veggies and fruits add convenience for busy families.
• Frozen fruits and vegetables keep longer than fresh produce.
• Hard-boiled, peeled eggs add convenience to busy lifestyles.
• Extra virgin cooking oils are minimally processed and healthy for your heart.

Keep in mind when looking for minimally processed fruits and veggies, opt for those that are raw with the peel still intact to minimize nutrients lost during processing.

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Processed Foods You Should Avoid

Heavily processed foods are generally less healthy for you than minimally processed and whole foods. Highly processed foods are NOT in their original form. These foods often contain added sugar, preservatives, fillers, extra sodium, and other ingredients not naturally present in whole foods. Examples include:

• Sodas and other sugary drinks
• Candy, cookies, cakes, and ice cream
• Doughnuts and other baked goods
• Potato chips, crackers, and pretzels
• Fried foods
• Frozen pizza
• Prepackaged frozen dinners
• White bread, white rice, and many breakfast cereals
• Some cooking oils
• Processed meats
• Dressings, gravies, and other sauces

Examples of processed meats include ham, sausage, bacon, pepperoni, cold cut meats, and hot dogs. These meats are often blended with other animal parts and contain added sodium, preservatives, or fillers. They may have been smoked, fermented, or cured during processing.

The American Cancer Society reports that eating 50 grams of processed meats daily, which equates to just one hot dog or four strips of bacon, increases your risk of colorectal cancer by almost 20%!

Choose Whole Foods When Possible

When choosing nutritious foods to maximize health and achieve or maintain a healthy weight, pick whole foods whenever possible. A whole food is a food that comes in its original form. Examples include:

• Raw fruits
• Raw vegetables
• Unaltered (unprocessed) whole grains
• Nuts and seeds
• Legumes
• Avocados
• Fresh, organic cuts of very lean meat, poultry, fish, or seafood
• Unprocessed plant oils

Using whole, organic foods during food prep at home reduces the chance of ingesting hidden additives or chemicals that can leach into foods from their packaging.

Making Smart Food Choices to Optimize Health  

Choosing minimally processed foods involves making simple food swaps for foods you normally might eat.

Food Swaps that Minimize Processed Foods

The list below provides examples of easy ways to cut back on processed foods:

• Choose extra virgin oils in place of highly processed plant oils
• Choose black coffee, unsweetened tea, or water in place of soda
• Eat whole fruits and vegetables vs. canned produce when possible
• Pick whole grains rather the white bread, white rice, and other refined grains
• Choose organic, fresh meats vs. processed meats
• Cook your own food vs. buying prepackaged frozen dinners, frozen pizza, and restaurant foods
• Flavor foods with oils and herbs rather than white sauces, gravies, and other dressings
• Pick natural cheese vs. processed cheeses
• Eat nuts and seeds vs. chips, crackers, and pretzels
• Choose fresh fruit instead of baked goods, ice cream, and other sweet treats
• Pick whole-grain cereals with no added sugar vs. sugary cereals
• Check ingredient labels on granola bars, protein bars, and protein powders
• Purchase organic foods when possible

Food labels can be misleading, as products claiming to be “natural” may contain hidden ingredients or be exposed to antibiotics, growth hormones, or pesticides during processing.

You won’t always know how foods are processed during manufacturing, but check ingredient lists on food labels to reduce or eliminate highly processed foods from your diet.

What to Watch Out for on Food Labels

Not all foods provide nutrition labels, but many that don't are whole foods (such as fresh produce). For foods you eat that come with nutrition facts labels, look at the ingredients list. The first ingredient listed is present in the largest amount.

As a rule, if you aren’t sure what an ingredient is, it could be a preservative or other additive. The following list of common food additives may be present in highly processed foods:

• MSG (monosodium glutamate)
• Sodium nitrite
• Sodium nitrate
• Sodium benzoate
• Sodium phosphate
• Artificial food coloring (yellow #5, red #3, etc.)
• High fructose corn syrup
• Guar gum
• Carrageenan
• Xanthan gum
• Artificial flavoring
• Hydrogenated oils (trans fats)
• Brominated vegetable oil
• Potassium bromate
• BHA (butylated hydroxyanisole)
• BHT (butylated hydroxytoluene)
• Sugar
• Caramel coloring
• Cane juice
• Salt
• Artificial sweeteners (sucralose, aspartame, acesulfame potassium, and saccharin)

The Food and Drug Administration (FDA) provides a more extensive food additive list. These and other ingredients are added to foods during processing to enhance flavor, emulsify mixtures, change texture, add color, sweeten, increase saltiness, extend shelf life, reduce bacterial growth, or keep foods moist and tender.

Are Whole Foods Organic?

Just because a food is a whole food doesn't mean it’s organic. Fresh meats and milk may come from animals treated with antibiotics or growth hormones, and fresh produce might have been grown in fields treated with pesticides and herbicides – if these foods weren't organically grown. Because of this, some people prefer to eat only organic foods, which are free from:

• Growth hormones
• Antibiotics
• Pesticides
• Herbicides
• Genetically modified foods/ingredients
• Preservatives
• Other additives

In other words, choosing organic foods means you’re lowering your risk of ingesting chemicals and other additives that may lurk in non-organic foods. But not all organic foods are 100% organic. The U.S. Department of Agriculture established the following guidelines for organic food labeling:

1. Made from organic = contains at least 75% organic ingredients
2. Organic = contains at least 90% organic ingredients
3. 100% organic = processed using approved organic methods and all organic ingredients

Just because a food is organic doesn't mean it’s healthy or a whole food. Essential nutrients can get lost during organic food processing, and these foods may contain sodium or added sugar, so always check the ingredient label to be sure.

How Much Sodium is Okay?

Nearly all processed foods contain added sodium to enhance flavor or increase shelf life. Sodium is an essential nutrient your body requires daily to function properly. However, ingesting too much sodium can lead to high blood pressure and a higher risk of heart disease.

When reading nutrition facts labels on processed foods, you’ll see the amount of sodium listed in milligrams per serving. The American Heart Association recommends limiting sodium in your diet to no more than 2,300 milligrams daily, and no more than 1,500 milligrams per day if you have high blood pressure. To give you an idea of how much sodium is in table salt, use the following guideline:

• 1/4 teaspoon of salt = 575 milligrams of sodium
• 1/2 teaspoon of salt = 1,150 milligrams of sodium
• 1 teaspoon of salt = 2,300 milligrams of sodium

Working out regularly (especially if you sweat a lot during workouts) helps your body excrete excess sodium.

How Much Added Sugar Can I Have?

As a rule, reduce added sugar in your diet as much as possible to optimize health. However, it can be difficult to eliminate added sugar from your diet entirely as it’s present in numerous processed foods in a variety of forms, such as:

• Corn syrup
• Corn syrup solids
• High fructose corn syrup
• Fructose
• White granulated sugar
• Sugar
• Raw sugar
• Brown sugar
• Maple syrup
• Anhydrous dextrose
• Confectioner’s powdered sugar
• Dextrose
• Lactose
• Maltose
• Sucrose
• Malt syrup
• Honey
• Invert sugar
• Molasses
• Nectar
• Cane juice

The USDA Dietary Guidelines for Americans 2020 allow some leeway for added sugar but encourages you to limit it as much as possible (less than 10% of your total calorie intake, or less than 50 grams daily when eating 2,000 calories). When following a 2,000-calorie meal plan, the USDA allows for 260 calories from food sources of your choice.

Chemicals that May Lurk in Foods

Even if foods aren’t processed or are minimally processed, chemicals can still make their way into these foods. Examples of harmful chemicals commonly found in small amounts in certain foods include:

• PCBs (polychlorinated biphenyls) and mercury are present in fish and seafood living in polluted waters.
• Bisphenol A (BPA) and phthalates can leach into foods from plastic packaging and some food cans.
• Lead may be present in tap water or foods prepared with tap water.
• Other chemicals can leach into foods grown in polluted soils.

While there isn’t necessarily a way to avoid chemicals in foods entirely, even if you only eat organic foods, there are numerous ways you can cut back on these chemicals:

1. Choose low-mercury fish and seafood– such as salmon, canned light tuna, cod, and shrimp.
2. Pick fresh produce vs. canned foods or foods packaged in plastic.
3. Look for food packages listed as “BPA free.”
4. Drink filtered tap water, and have your tap water tested.
5. Avoid leaving bottled water in the sun or heat.
6. Don't prepare food with unfiltered tap water.
7. Air pop your popcorn rather than using microwavable popcorn bags.

Following these simple tips can reduce the harmful substances you and your family ingest, and maximize your health.

Do Additives and Chemicals Cause Health Problems?

Food additives and chemicals that leach into foods from environmental pollution, food cans containing BPA, and plastic packaging could indeed increase your risk of cancer and other health problems when consumed in large amounts.

In fact, some additives approved for use in the United States have been shown to cause cancer in animal studies.

• Increasing your consumption of highly processed foods by 10%  is associated with a greater than 10% risk of overall cancer, say researchers who conducted a study published in 2018 in BMJ.
• The American Cancer Society says the link between processed meats and cancer may be due to sodium nitrite used as a preservative in these meats, and BPA in plastic packaging appears to increase cancer risks.
• BPA may negatively affect the development and behavior of infants and young children exposed to it during pregnancy and early childhood, according to Stanford Children’s Health.
• Mercury is a neurotoxin. Fetuses (during pregnancy) and young children exposed to too much mercury might experience neurological and cognitive delays during development.
• Ingesting too much lead can lead to cognitive, behavioral, and other developmental delays in children.
• Certain substances (such as saccharin) are approved for use in the U.S. despite the fact they are linked with cancer in lab rats.

The bottom line is research is ongoing to determine which health problems food additives and chemicals cause, and to what extent. The FDA usually bans substances if they caused cancer or other serious health problems in animal studies.

Eating Clean in a World of Prepackaged Foods

Food additives and chemicals aren’t usually harmful in small amounts. However, it’s difficult to determine which amount of these substances, if any, really is safe.

While you can’t always avoid additives entirely, do the best you can by:

• Choosing whole, organic foods
• Avoiding processed and prepackaged foods when possible
• Reading nutrition facts and ingredient lists on food labels
• Knowing how to plan nutritious meals and menus

The Fit Father Project 30X (FF30X) is a healthy eating and weight loss plan specifically designed for busy dads over 40 seeking weight loss, fat loss, muscle gains, or simply better health. The plan helps men over 40:

• Make healthy food choices
• Plan nutritious meals and menus
• Receive motivational support
• Get daily fat-burning workouts
• Live an overall healthier life

After signing up for FF30X, you’ll receive 24/7 access to Q&A support from medical and nutrition experts. When you’re ready to join a healthy community and be surrounded by social support, sign up for FF30X or try a free 1-day meal plan or free muscle-building workout today!

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*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 how to avoid processed foods.

By taking the right steps, you’ll quickly realize that you can achieve the weight loss you dream of. An extreme weight loss plan, along with the support of others, will push you in the right direction. This guide will take you through the key elements of any weight loss plan.

The FF30X is a program created by the Fit Father Project to help older men lose weight and improve their health.

The project already has thousands of members who have successfully achieved their goals and are ready to inspire and support you on your own journey.

If you’re not a ‘people person’ you can simply access the information, it will help you to stay on track and lose the weight.

Success Stories That Will Inspire You

In many cases, people are inspired to lose weight because of an upcoming event or even a specific photo. I never forget the horror I felt when I saw my photo from the Christmas party; I knew I needed to lose weight even though I thought I was in shape.

Fortunately, whether you’re hoping to lose 10 pounds or over 100, the principles are the same, and the FF30X can help you to achieve your goal.

The shock of the photo or the upcoming event is enough to get you thinking about weight loss, but the real key to getting started is to be inspired. This can often be thanks to success stories you read about, leaving you to think “if they can do it so can I.”

Here are a few success stories to inspire you:

Brian Nowicki

Over the years Brian put on the pounds until he weighed 350 pounds. He spent 20 years trying different programs and tactics to lose weight, but it was only after he found the FF30X that his weight loss goals were realized.

He used an extreme weight loss plan to drop 109 pounds. The hard work didn't just improve his looks; now he no longer needs his medications!

Craig Taylor

This is another of the Fit Father Project success stories. Craig found the Fit Father Project in May of 2017 when he weighed 306 pounds. In just 6 months he dropped 109 pounds to transform his body and his life.

In fact, he ran his first 5k and finished it just 6 months after starting to lose the weight. His journey into weight gain started at school but has had plenty of ups and downs along the way. He can even deal with the holiday season knowing that he’ll return to exercising and eating healthily straight after.

Although Craig isn't sure of exactly what triggered the change of his mindset from simply accepting he was fat, he is definitely glad he tried the FF30X and is continuing to lose weight on the plan!

Jonah Hill

There are actors that will happily gain and lose weight for specific roles, but this is not always the case. Actor Jonah Hill has always seen himself as a larger person. Jonah says this stems from being larger at school. The idea that he was fat has been affirmed by a countless number of people over the years.

Fortunately, Hill realized that he didn't have to stay this way. After speaking to a number of experts, he started adding exercise to his daily routine and looked at his nutrition. For Hill sushi has become a key part of his new diet. Sushi is low in calories and has plenty of omega-3 fatty acids that are beneficial to your body.

Now he’s a much slimmer version of the man he was and a lot healthier too.

John Goodman

At his heaviest John Goodman weighed in excess of 400 pounds. Since starting to tackle his weight problem, he has lost in excess of 100 pounds, putting him in an elite club alongside Fit Father members Brian and Craig above.

Goodman believes he had issues with his own self-worth for years; it is only recently that he has been able to look back and appreciate all that he has achieved. This sparked him to start losing the weight by simply using portion control.

Controlling what you eat via a simple principle such as the perfect plate will help to ensure you don’t overeat and learn to say no. The result is fewer calories coming in than your maintenance calories allowing you to successfully lose weight and keep it off.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Losing 100+ Pounds With an Extreme Weight Loss Plan

To find your own extreme weight loss plan and make it work you need to consider the following essential elements. However, it is important not to attempt to change everything at the same time; you should see these as steps that need to be followed.

There is no time limit regarding when you should move onto the next step, let your body and state of mind guide you and you will move through all these steps and start seeing the results of your hard work.

Commitment

We've already looked at the event that first triggers your desire to lose weight. Because you see yourself every day, it is easy to overlook the small changes that happen, leading to a large change overall.

However, once you've discovered the motivation to lose weight you need to build a habit, which will help when your motivation is failing.

You also need to commit to your weight loss. The easiest way to do this is to remove all the foods that are wrong for you and will no longer be part of your life. You should also book time on your own calendar for exercising. Simply having the time booked will make it harder to avoid doing it.

Setting Your Goals

It is also important to set your goals. If you currently weight over 300 pounds, you may want to set a 100-pound loss limit, or you may simply have a target weight in mind. Either is acceptable, but setting that a goal will make it easier to monitor progress.

It may be best to break your goal down into smaller goals. Select your weight loss amount and then how long you would like to take, which will give you the amount of weight you need to lose per week. The idea amount to aim for is 2 – 3 pounds per week, as this is generally sustainable.

By having a weekly goal which you can reach, you’ll feel inspired to keep going, and you’ll reach your overall goal almost without realizing!

Low Calorie Foods

You need food to provide energy and other important nutrients. However, there is a big difference in the quality of the food you put into your body and the effect it has. In order to lose weight, you simply need to eat fewer calories than your body needs to function. (That’s the maintenance calories mentioned earlier).

But, this doesn't mean a trip to the store to pick up any food labeled low calorie or low fat. You need to consume natural foods and avoid processed sugars in order to feel full while reducing your calorie intake.

You can see a great example of a healthy 1-day meal plan here. It’s also useful to know some of the best filling, low calories natural foods:

• Oats
• Greek Yogurt
• Tuna & Shellfish
• Eggs
• Popcorn – but not one coated in sugar
• Chia seeds
• Berries

Remember every meal should be a good balance of vegetables, proteins, and carbohydrates. The perfect plate approach advocates ½ plate vegetables, ¼ plate protein, and ¼ plate carbs. It’s a great way to lose weight and keep it off.

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Portion Control

Once you understand which foods you should be eating the next step is to refine your portion control. There is little point in eating low-calorie foods if you simply eat more of them, effectively increasing your calorific intake.

The perfect plate is a great approach, especially if you combine this with a smaller plate. You will then be able to limit your food intake through portion control.

This is actually relatively easy. The real trick is having the willpower to avoid second or third helpings and not snacking. That’s when you need the support of the FF30X program.

Sustainability

The problem with most diets is that you can lose weight quickly, but the diet is very difficult to stick to in the long term, and the result is likely to be weight gain after you finish the diet. That’s why you need to adopt a sustainable approach by changing your attitudes to food and the way you eat.

Both portion control and the perfect plate will allow you to continue eating almost any food. However, you’ll notice over time that your food preferences and decisions will change for the better, this is a sustainable way of life. Anything that is too radical a change is not likely to be sustainable and should be avoided.

Bursts Of Exercise

When you’re looking to undertake an extreme weight loss plan, you need to consider starting some exercise. Although what you eat is the most important part of weight loss exercise will increase the number of calories you burn and improve the health of your body.

In order to boost your metabolism and get the best possible results, you should adopt the short burst method.  A recent study has shown that short bursts of exercise are just as beneficial as longer workouts. They will also place less stress on your body, and it is easier to find 3 ten minute slots each day instead of one 30 minute slot.

If you haven’t exercised in a while then you can start with something as simple as a short walk, anything that gets you moving is beneficial. You’ll quickly build a habit of exercising and want to progress to more complex things such as jogging, cycling, swimming or even some resistance training.

Sugar & Simple Carbs

You probably already realize that sugar has to go. Of course, you need a little to keep your body healthy, but you don’t need all the products with added sugar such as fizzy drinks, candy, pastries, and donuts or even dairy desserts.

In addition, you should start to consider the types of carbs you are eating, such as those in white bread, white rice, white flour, and candy. These are quickly broken down in your body and are great for an energy boost. However, too many of them equate to overloading your system and encourages fat storage, which is not the result you are looking for.

Water

You may take water for granted but drinking at least 2.5 liters throughout the day will help you to feel full. This will help you to resist snacking temptations and overeating at meal times.

Water is also excellent for hydrating your cells helping them to work more efficiently.

Supplements That Boost Extreme Weight Loss

It is possible to purchase an array of supplements that promise to boost weight loss. However, it is important to be extremely careful if you decide to take any of these. Some of them will give you unpleasant side effects including bloating, diarrhea and even headaches.

It is much better to supplement your body naturally.

Nutritional Supplements

If you have adopted portion control and the perfect plate, then you should be getting the right level of nutrients for your body. There are tons of nutrients and vitamins available to help you feel yourself and make the right decisions.  Check out this article regarding healthy energy supplements to give you a bit of an edge to your efforts.

Green tea

This is known as a thermogenic compound. In effect, it raises your core body temperature, in turn, your body needs to burn more energy in order to lower your body temperature back to normal. Burning extra energy means you’re using more calories. By producing a calorie deficit, you'll be burning more fat.

Caffeine

Caffeine is known to be a stimulant, one of the reasons you shouldn't drink it too close to bedtime. However, drinking it during the day will increase your metabolic rate which boosts calorie and fat burning abilities. In addition, it can help to give you more energy when you’re exercising, allowing you to push yourself harder and for longer.

Are You Ready To Start Your Extreme Weight Loss Plan?

There is nothing stopping you from starting your own extreme weight loss plan today. Transform your body into the what you want it to be.

For a better chance of success, join FF30X today. This will give you the support and information you need, as well as the opportunity to share and show off about your own loss. You can actually be someone else’s inspiration!

Try FF30X today if you literally have pounds to lose!

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 extreme weight loss.

The great news is that you can join the FF30X program today and gain access to a Weight Loss Program for men over 40 that is specifically designed with you in mind.

Studies show that it is harder to lose weight once you are over 40, but that doesn't mean it’s impossible. You simply need to find a weight loss program for men over 40 that actually works. The sheer number of programs available on the market can make this seem daunting, but the FF30X program really works, as proven by thousands of other men who have lost weight with this program.

The Key Elements Of Any Weight Loss Program For Men Over 40

The Fit Father Project is specifically designed for men in their 40's, 50’s, and older.

This program will help you lose fat, but perhaps more importantly, build muscle in the process. The reason it is so successful is not just because it is designed with older men in mind, but it's also a great way to maintain your motivation for the long term. This is what will help to ensure you successfully reach your weight loss goals with the Fit Father weight loss program for men over 40.

The FF30X program includes all the key elements below, which is what makes it one of the best ways to lose weight over 40. If you want to create your own program or use pieces from a variety of programs you still need to include the key elements of the FF30X.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Step 1 – Motivation

You may be surprised to learn that changing your diet and exercises is not the best place to start a weight loss program for men over 40. These are important elements, but the first step must be to look at why you want to lose weight.

You need to ask yourself why you want to lose weight and write down the various reasons.

Wanting to lose weight is a great start, but if you think about it further, you’ll realize that losing weight will boost your confidence and help you to stay healthy as you age. There are tons of reasons to get fit. If you’re like me, as you start to age you’ll realize just how important your health is. Maintaining your health will help to ensure you are still there for your children and your grandchildren.

Once you realize the real reason you want and need to lose weight, you’re ready to start the weight loss program for men over 40. The simple fact is you’ll now have the motivation to commit and maintain the changes to your diet and lifestyle.

Step 2 – Get Some Sleep!

The next step is to look at your sleep schedule. The average man needs to have between 6 and 8 hours sleep every night.

Sleeping gives your body time to manage hormone levels, helping muscles recover and your body to work effectively.

Perhaps the most important hormones that are affected when you sleep are:

• Leptin – This is the appetite suppressing hormone that increases when you sleep helping you to feel fuller during the day.
• Ghrelin – A reduction in this hormone when you sleep will reduce your hungry during the day; again helping you to eat less.
• Cortisol – When you’re stressed your body produces cortisol which can prevent other hormones from being produced. Cortisol levels lower as you sleep.

If you don’t get enough sleep your hormone levels won’t reset making it much harder to lose weight.

Step 3 – Eating Right

There are plenty of people who will tell you to eat less or perhaps eat out less. However, the real secret to weight loss is in understanding what you eat.

A balanced diet includes protein, carbohydrates, vegetables, and a little healthy fat. Understanding the food you eat will allow you to practice food prepping in advance, eat out more or simply make the healthy choice every time. The good news is that food can still be enjoyable and there is very little that you shouldn’t be eating!

There are two key elements to getting your diet right:

1. The Perfect Plate

The Perfect plate is a really simply way to start eating healthier. In effect every plate of food you eat should be ½ vegetables, ¼ protein and ¼ carbohydrates.

If you adopt this approach, you will get all the nutrients your body needs without overindulging and while still enjoying your food.

Excellent sources of protein include chicken, eggs, lean beef, tuna or even turkey.

For good carbs use brown rice, sweet potato or some quinoa, vegetables are self-explanatory.

Don’t forget that staying hydrated is as important as consuming the right nutrients. Your body is approximately 70% water; it is essential to every cell. Ideally, you should aim to consume between 2 and 2.5 liters of water every day.

2. Maintenance Calories

Number of calories burned in a day for men

The second factor in changing your diet is to know the calories you need to consume. The average man needs 2,500 calories a day. You should check out the number you really need with this maintenance calculator.

If you’re hoping to lose weight fast, then you need to aim to eat approximately 500 calories less than your maintenance amount every day. Of course, a more sustainable approach is to lower your calories count by 200 – 300. The weight loss will be slower, but the process will be easier!

Step 4 – Exercise

The right mindset and diet are essential to your success when joining a weight loss program for men over 40. However, exercise will always play a part.

In simple terms exercise helps you to burn more calories, increasing your fat burning capabilities, and helping you lose weight. But the right exercises will also help you to build muscle; this will help you to burn more calories. Muscle weighs the same as fat but burns 5 times as many calories!

If you’re new to exercise start with 30 minutes of simple activity such as:

• Walking
• Light cycling
• Swimming
• Gardening
• Washing the car

Once you’ve created the habit and your fitness is starting to improve you can progress to more intense aerobic exercises such as:

• Running
• Kayaking
• High Intensity Cycling
• HIIT training
• Resistance training

Many people assume resistance training is something that bodybuilders do. However, this is essential to build lean muscle which will help you to retain your strength as you age and burn off excess fat.

Here are some great exercises to get you started:

• Push Ups
• Squats
• Lunges
• Jumping Rope
• Pull Ups
• Bench Dips

Join the FF30X today and you will get a huge amount of support as well as access to an array of exercises and recipe suggestions. There may be other programs available but the FF30X is the weight loss program for men over 40 that really works. I know I’m one of the thousands of men who have successfully used it.

Join Us Today And Start Tracking Your Success!

The best weight loss program for men involves four simple steps:

1. Motivate yourself properly. Ask yourself Why several times.
2. Get the sleep you need. Between 6 and 8 hours every night.
3. Look at your diet and change it to achieve real results. Use the Perfect Plate.
4. Start exercising and building a habit that will last a lifetime. Aim for 30 minutes per day.

That’s the real secret. All the above steps are easy to adopt and can be sustained for the rest of your life. This is why the FF30X is the weight loss program for men over 40 that you need to start today.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 the key elements of an effective weight loss program for men over 40.

The best at home workouts use your bodyweight, or could also include a kettlebell, set of dumbbells, or other weight/form of resistance.  You don’t need any other equipment to successfully lose fat and build lean muscle. To keep it interesting try completing the following exercises every other day. On your ‘off’ days have a go at this free 24-minute workout for an added bonus.

FREE 24-min Fat Burning Workout

All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells

Get yourself back into great shape - at any age the Fit Father way.

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Best At Home Workouts Without Weights

You don’t need to spend a fortune buying weights or other equipment. You can use your own body weight to work your muscles and burn some fat.

The Classic Push Up

Your hands need to be shoulder width apart with your feet together and your body straight.  Go from arms straight to arms bent; with your chest almost touching the floor and then back up.

To build muscle you’ll be looking at 3 sets with 8 reps each.

The classic push up uses all the muscles in your shoulders.

Plank

This starts in virtually the same position as the press up, with the exception that your elbows are beneath your shoulders and your forearms are on the ground.

You don’t need to go up and down; just hold the position for 1 minute, rest for 20 seconds and then repeat twice more.

The basic plank will strengthen your core and help you to get that 6 pack!

Side Plank

This is one of many variations of the basic plank.

Simply keep your body straight while resting on your left elbow and forearm. Your left foot should be on the floor with the right foot on top of it. You’ll be sideways to the ground.

Again you’ll want to hold this for 60 seconds, rest for 20, and then repeat two or three times.

This version of the plank will help to improve the health of your spine by strengthen the quadrates lumborum.

Deadbug

All you need to do is lie on your back with your hands and legs pointing at the sky. Then bend your knees at a 90° angle. Straighten one leg until it is just above the floor and hold for a count of 3. Then return it to the starting position and do the other leg.

You’ll want to do 8 with each leg and 3 complete sets.

This works your core stabilizers as well as your abs; a very practical and useful excercise.

Bench Dip

A weight bench is great for doing bench dips, but so is a coffee table or a chair.

Start by standing straight, facing away from the bench. Put your hands behind your back and grab the bench, with our hands at shoulder width apart,  move your legs 2 – 3 feet in front of the bench so that your knees are bent but not as far as 90°.

Slowly lower your body down until your arm forms a 90° angle. Then push yourself back up with your arms.

This will work your triceps as well as your chest, shoulders and of course the rest of your arms.

Jumping Rope

Jumping rope is a great cardio exercise which works practically all the muscles in your body. A great way to start doing this is simply to jump the rope as many times as you can in 20 seconds. Pause for 10 seconds and then repeat; you should be doing 4 reps.

It’s easy to get better as you simply have to beat your own score.

Best At Home Workouts With Weights

You don’t need to spend much to get a set of dumbbells and start adding these exercises to your routine. These are a great way of pushing your body a little harder; either to burn more fat or prepare yourself for the machines in the gym. That’s one advantage of the best at home workouts; you’ll be better prepared for the machines in the gym!

Dumbbell Squat

Start with your feet shoulder width apart and a dumbbell in each of your hands. Your back should stay straight and your head up as you lower yourself down. Your thighs will become parallel to the floor as the dumbbells pause approximately an inch from the ground.

Push with your legs to return to the starting position and then repeat. You’re aiming for 3 sets of 8 reps.

Squats build strength throughout your entire body. They're one of the best lifts in existence.

Farmers Walk

You'll want to keep your back straight and your head up as you pick up two dumbbells. You should be aiming to pick up half your bodyweight. Then walk forward as fast as you can either to a designated line (50 meters is good) or see if you can keep walking for 2 -3 minutes.

If you don't have dumbbells that are heavy enough then try using two water barrels filled with water, just make sure they have handles.

The farmer's walk will strengthen your shoulders, upper traps and even your deltoids. You may also notice an improvement in your grip strength for other workouts.

Standing Shoulder Press

All you need to do is stand with your feet at shoulder width and a dumbbell in each hand. Lift the dumbbells to shoulder height with your palm facing outwards.

Keep your elbows in front of your bars as you push the weights upwards until your arms are straight. Slowly return them to the starting position and repeat. Gain you want to be doing 3 sets of 8 reps.

This exercise will sculpt your shoulders; exercising the top part of your body perfectly.

Lateral Raise

This is another great exercise for your shoulders.

Stand straight with your feet at shoulder width apart. Hold a dumbbell in each hand and then slowly move them out to the sides. Ideally they should reach shoulder height. You need to pause for 2 seconds before lowering them back down and repeating another 7 times.

You’ll probably need to work up to doing 3 sets of these!

Dumbbell Calf Raise

This is a really easy exercise to do that is great for building your calves. Stand with your feet shoulder width apart and a dumbbell in each hand.

Now place the balls of both your feet onto a step and keep your heels on the floor. Slowly raise your heels off the ground, shifting your weight to the balls of your feet. Hold this for 3 – 5 seconds before lowering down and doing again.

The aim is to do 3 sets of 8 reps.

Bicep Curl

You probably already know this one and it is worth doing although it only targets one muscle; the bicep. It will help you to get the biceps you crave.

Again stand with your feet shoulder width apart and hold a dumbbell in each hand with the palm facing outwards. Bring your arms up bending the elbow until the dumbbells reach your shoulder; hold for several seconds before lowering them back to the starting position.

The key to getting the most out of this exercise is to only move your lower arm.

Dumbbell Step Up

This is another great one for your legs, particularly the glutes, quads and hamstrings. It is also a low impact exercise which reduces the risk of knee injuries.

Start with a block or bench approximately 6 inches off the floor; you can increase the height of this as you get better at the exercise.

Then, stand in front of the bench with a dumbbell in each hand.  You’ll need to put your right foot onto the bench and then bring your left up by pushing through the heel of your right foot. Return both feet to the ground and repeat starting with your left foot.

You won’t be surprised to learn that you’re trying to do 3 sets of 8 reps with each foot.

Start Your New Routine Today

There are 13 exercises above. You should be able to complete 3 sets of each one in a maximum of 45 minutes. This is probably less time than it will take you to get to the gym and back; which is why you need the best at home workouts.

But, an even better consideration of the best at home workouts is that you can split the exercises and just do a few at different times of the day. Check out our Youtube channel for more great ideas.

Just don’t forget to add in the free 24-minute workout to your routine. The variety and challenge will help to keep it interesting and for you to reach your goals.

FREE 24-min Fat Burning Workout

All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells

Get yourself back into great shape - at any age the Fit Father way.

GET MY FREE WORKOUT

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss protein powders.