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Easy Weight Loss Tips, Techniques, and Advice for Men

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

easy weight loss for men
If you're looking for an easy way to lose weight, you shouldn't have to look very far. The answer to easy weight loss is common sense.

Of course, you’re not alone in your quest. According to recent research, approximately half of Americans are currently trying to lose weight.

fit older man for easy weight lossThere are those that will say this is a sign of the times and that obesity has taken hold.

But, in fact, this is a sign that men everywhere are waking up to the idea of losing weight and becoming healthier!

Unfortunately, this is also where the problems start. Take one look on the internet at weight loss articles, and you’ll find thousands of results.

The good news is that this guide is here to help. Easy weight loss for men is all about adopting the right technique.

Focus on Sustainable Habits for Easy Weight Loss

The problem with many diets is that they are not sustainable over long periods of time. This means you don't get the benefit of developing healthy habits.

healthy foods for easy weight lossEasy weight loss for men is possible if you adopt a sustainable approach.

In short, this means making small changes to your lifestyle that you can maintain for the rest of your life.

These changes are easy to make.

Whole foods like lean meat and vegetables are delicious, readily available, and affordable.

You’re not looking to deprive yourself of your favorite treats. The aim is to enjoy the food you eat but to change the focus from pleasure to sustenance.

Once you build healthy habits you’ll find that easy weight loss for men isn’t just possible, it’s something you’re doing without even thinking about it!

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Easy Weight Loss is All About Food

You can exercise as much as you like, but if you eat junk food, you’re going to struggle to ditch excess fat. You have to start thinking about what you’re eating and how you can change your eating habits.

This free 1-day meal plan will show you how easy it is to eat healthier.

Here are the changes you need to make to your food:

Stop Eating Processed Foods

Avoiding processed food is the number one easiest way to lose weight.

ultra-processed foodsProcessed foods are full of salt, sugar, and chemicals, all of which are designed to extend the life of the food and make sure you enjoy the taste.

Alongside the fact that these elements are likely to lead to weight gain, studies also show that people who eat processed foods eat more calories in general.

Start your new habits today by ditching processed foods altogether. Join FF30X today and check out an extensive array of recipes and eating ideas to make it easy to avoid processed foods.

Instead of processed foods concentrate on whole foods, such as:

  • Leafy greens
  • All vegetables
  • Fruits
  • Beans
  • Legumes
  • Nuts & seeds
  • Lean Meat

That’s the reality. Simply avoid the foods that are highly processed, and you’ll be on the right track.

Prepare in Advance

Temptation can be a killer.

meal prep for easy weight lossIf we’re being honest, it's far more appealing and easier to grab a pizza on the way home than it is to cook yourself a meal.

But if you start preparing your meals in advance, you can avoid this temptation.

Simply allow yourself a couple of hours twice a week.

During that time, prepare meat, vegetables, and anything else that you want to eat in the next few days.

Then, when you get home from a hard day at work, you simply need to select your ingredients, heat and enjoy.

Preparing your food in advance is sustainable, time-saving, and can make easy weight loss for men possible.

Get a Smaller Plate

Another technique to help with easy weight loss for men is to reduce the size of your plate.

man looking at empty plate easy weight lossWhether you’re eating at home or enjoying a buffet, it’s common to fill your plate, and then eat everything on it.

While in some cultures leaving something on your plate is considered polite, this isn’t the norm in the US.

If you put less on your plate, you’ll feel that you’re depriving yourself. But, if you shrink the plate, then you won’t even notice the difference.

In fact, you’ll still be able to fill your plate and reduce your calorie consumption, helping you to lose weight!

Adopt the Perfect Plate

Take your smaller plate and pre-prepared meals and add in an easy way to ensure you have enough nutrients without over-eating.

perfect plateThat’s what the perfect plate approach to food will help you to do.

In essence, you focus on having ½ plate vegetables, ¼ plate protein, and ¼ plate carbohydrates.

This approach makes mealtimes much simpler, and you can even eat out without worrying about how many calories are in each item on the menu.

In short, the perfect plate approach will give you the freedom to live life normally, that makes it sustainable.

Slow down

You’ve probably heard this before but it really does work.

family eating dinner easy weight lossSlow down your eating and you’re less likely to overeat because your stomach will have had the time it needs to tell your brain that you’re full.

Simply place your fork on your plate every time you take a mouthful, don’t pick it up again until you’ve finished chewing your current mouthful.

It’s a small gesture and easy to incorporate into your daily routine, but it really works.

Try it; it’s easy and sustainable, helping to make easy weight loss for men a reality.

Count Your Calories

Counting calories is easier today than it has ever been.

how to lose 10 pounds in 2 weeksTake a look at your app store, and you’ll find several apps that can help you count your calories.

Some of these apps can even tell you the calorie content just by taking a picture of the food.

However, it should be noted that calorie counting is time-consuming and not a particularly sustainable option for the long-term.

Getting an app can help you to lose weight at the start of your journey, which will make sustaining the weight loss easier.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...

Drink More Water for Easy Way to Lose Weight!

You absolutely need to start drinking more water if you want to lose weight.

glass of ice waterWater is essential for the transfer of energy between your cells, keeping them hydrated, flushing out toxins, and maintaining healthy brain function.

Drinking water can do a lot to benefit your health. Drinking a glass before you eat can help you to feel fuller; effectively reducing your appetite.

It’s also a good idea to drink water when you feel hungry.

It is common for thirst to be mistaken for hunger.

If you drink a glass of water and still feel hungry 30 minutes later, then you need food!

It’s not just plain water that you can drink to help keep you feeling fuller.

Black coffee, green tea, and even herbal teas can also work the same way. Just don’t give in to the urge for sugar-filled drinks.

It should be noted that just because a drink is sugar-free, doesn’t mean it’s good for you. Many of these drinks are full of artificial sweeteners, which can be just as bad for you as sugar. Water should be your primary choice, but green tea and coffee are great for adding variety.

Use Intermittent Fasting

The trick to easy weight loss for men is to adopt habits that can be maintained.

easy weight lossYou need to eat, but you can easily adapt to eating less for at least two days a week.

Intermittent fasting simply involves reducing your calorie intake on specific days. The best approach is to limit your calorie intake on two days a week, albeit, not consecutive days.

You don’t need to eliminate food altogether, simply limit your caloric intake to 500.

Assuming you’re eating healthily and not consuming more calories than you need for the rest of the week, the calorie reduction on two days will help you to lose weight.

The trick to successfully practicing intermittent fasting is to eat a light breakfast, two snacks, and a light dinner.

You can, with a little planning, do this for less than 500 calories but you won’t feel like you’re being deprived.

Sleeping is the EASIEST Weight Loss Strategy!

Now you finally have a good reason to stay in bed for that extra 30 minutes, despite what everyone else is saying.

man sleepingResearch shows that not getting enough sleep makes it more difficult to control your appetite and encourages weight gain.

When you sleep, your body has the opportunity to repair its cells and balance your hormone levels.

This is an important part of your easy weight loss for men strategy. Sleep reduces the level of cortisol (the stress hormone), in your body.

When cortisol is being produced, your body is unable to regulate the production of leptin and ghrelin, the appetite and fullness hormone.

When these are properly regulated, you’re less likely to feel hungry during the day, and that has to help your long term weight loss goals.

From now on, you’ve got a good reason to sleep between 6-8 hours a night!

Intensity Equals Efficacy 

What you eat is the most important aspect of weight loss, whether you’re looking to lose weight fast, slowly, or even maintain your existing weight loss.

man doing dipsBut you shouldn’t underestimate the power of exercise.

When you exercise, you burn more calories, and this can help you to lose more weight or simply maintain your weight.

Exercise is also a good way of boosting your overall health and helping to reduce your risk of age-related diseases.

If you’re wondering what exercises you should be doing, then the easy answer is any!

Just 30 minutes of exercise between 3-5 times a week will help you to lose weight and improve your health.

How's that for easy weight loss?

man doing intense exerciseSimply choose exercises that you enjoy doing. This will help you to stick to them, even when you don’t feel like doing them.

The trick is to adopt a high-intensity approach with regards to exercising. This doesn’t mean pushing yourself to exhaustion and potentially injuring yourself.

High-intensity workouts burn more calories and allow you to work out for less time with the same results as much longer workouts.

Example High-Intensity Exercises

There are many different types of exercises that can be classified as high intensity. Try including some of these into your schedule.

hiit exercise for easy weight loss

Any exercise can be done at high intensity; you simply need to get your heart rate at between 80-90% of your maximum heart rate.

Your maximum heart rate is 220 less your age.

For example, if you’re 44, your maximum heart rate will be 176, 80% of 176 is 140 beats per minute, while 90% is 158.

To maximize your weight loss and the effectiveness of high-intensity exercise, your heart rate should stay within 140-158 beats per minute.

You can use a heart rate monitor to ascertain this, but the talk test is also effective. If you’re working out at high intensity, you should be breathless and only able to talk for a few words at a time.

>>> Click here to download our free 24-minute fat destroying workout! <<<

Weight Loss is Easy

At the Fit Father Project, we know that weight loss can seem challenging.  But there is a hard cold truth to the situation. The hardest part is changing your mindset.

weight loss plans for menIf you want to lose weight and sustain the weight loss, all you have to do is put your mind to it.

Easy weight loss for men is possible. You simply need to start changing your eating habits and increasing the amount of exercise you do.

By making small changes, you will create new habits that are sustainable for life, allowing you to lose weight and maintain that weight loss.

These techniques won’t just give you easy weight loss for men; they’ll also improve your health and your long-term quality of life.

What better reason is there to learn the secrets regarding easy weight loss for men?

Let us help you make weight loss even easier. Join FF30X for a turn-key approach to losing weight.

You won't need to think about your strategy at all. We'll give you everything you need to make it as easy as possible. Click the banner below to start today!

30 day fitness kickstart

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

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

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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

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

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

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on easy weight loss for men.


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Fit Father Project Fact-Checking Standards

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

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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