How To Lose Weight For Men – The Definitive Step-by-Step Guide

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

how to lose weight for men
You need to lose weight, right? You’ve searched for ‘how to lose weight for men’ in your browser and here you are, looking for an answer? I have the answers my friend, and I’ll share them with you right now!

First off, let me quickly introduce myself.

I’m Stuart, one of the head trainers here at the Fit Father Project and I have 16 years experience, working with guys in your position. It is my, and our, mission to help you lose weight and get back on track in life.

I’ve been where you are now, with family, close friends, and clients and I’ve even experienced it personally. I know exactly how you feel right now.


My Promise: I will make a promise to you, right here and now, that I can and will help you. In fact, I want to help you!

The methods I will share with you below have helped over 10,000 men, lose 75,000 lbs of weight, and they can do the same for you. I’ll show you exactly how step-by-step.

>>Check out our testimonials to see how the FF30X program has helped change lives.<<

In this guide, I will lead you by the hand and show you what you can do today, to start losing weight and keeping it off….FOR GOOD!

I’m not going to mess around here. Your weight loss satisfaction is what I strive for every day, and I will help you achieve your goals. Whatever you need, I’ve got your back.

So, follow me, and I’ll show you EXACTLY how my ‘How to lose weight for men’ guide works.

    • Step #1 helps you set your goals, commit to achieve and track your progress.
    • Step #2 gets your body in the proper state for optimum fat loss.
    • Step #3 shows you how to fuel your body right, for energy and fat burning.
    • Step #4 gets you more active and kickstarts your weight loss.
    • Step #5 formalizes activity and ignites your metabolism.
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…

Step #1 – Change your mindset for long-term, positive results

how to lose weight for menMost men start out on a weight loss goal by trying to cut out snacks or fatty foods and going for a jog. It’s natural to think that way, but how many times have you tried that approach, only to go back to bad habits weeks or maybe even days later?

A haphazard approach like this may get you to lose a few pounds initially, but will never be a sustainable way to stay consistent and keep weight off long-term.

If you want to commit to losing weight and keeping it off long-term, it’s important to understand specifically

  1. What you want to achieve.
  2. What you will do to achieve it.
  3. Why you want to achieve it.

This will save you, any time you feel like going off track.

A specific statement for What you want to achieve could be:

“I will lose 20 lb in the next 30 days”

This is much better than “I want to lose weight.” The first is a committed intention, whereas the second is a hope. You will never achieve a hope. We all hope we could win the lotto, but very few of us do, right?

Your statement for What you will do, could be:

“…by sticking to a pre-prepared eating plan and being active for 30 minutes each day”

That is much better than “…by going for a jog 3 times a week”.

A good statement for Why you want to achieve your goal, could look like:

“…so I have more confidence, more energy and feel healthier”

Compare that to “…so I look better, ” and I’m sure you will agree, it’s a stronger statement of intent that you are much more likely to stick to.

So, now you have a strong statement like:

“I will lose 20 lb in the next 30 days by sticking to a pre-prepared eating plan and being active for 30 minutes each day. I will have more confidence, more energy and I will be and feel healthier”

With a statement like that, you can actually feel the positive benefits, just by reading it.

You can imagine being 20 lb down by this time next month, feeling more confident about your body, having more energy and feeling healthier. It’s a great feeling, isn’t it?

Take stock to monitor your improvements and celebrate your success

So you can see where you are making improvements, it’s a great idea to take some starting stats that you can compare throughout your journey.

My suggestion would be to start with:

  • Body-weight (Taken on a normal scale)
  • Body-fat measurement (This can be estimated or taken professionally)
  • Circumferential measurements (Waist at navel level, Chest at nipple level)
  • Upper arm between shoulder and elbow and Upper leg between Hip and Knee)
  • Before and after photos (Front-on and Side-on to be taken every 3-4 weeks)

These measurements will serve as your guide and will show the progress you are making in a number of ways. I always suggest taking your body-fat measurement so that you can differentiate between weight loss and fat loss. Obviously losing mostly fat is the prime objective.

Just to end this section, I have 2 prevalent quotes for you to ponder.

“Whether you think you can, or think you can’t, you’re right” – Henry Ford

Believing you can do something is the first step to achieving it, so believe in yourself and your ability to lose weight. I believe in you!

“Motivation is what gets you started, Habit is what keeps you going” – Jim Rohn

This one speaks for itself really, but hopefully this article helps get you motivated. Preparing your daily habits and sticking to them is what will make all the difference. You can do it my friend!

>>If you struggle to stay motivated when losing weight, take a look at this<<

Step#2 – Perfect your sleep pattern to boost your fat burning

how to lose weight for menSo, sleep may not be the first thing that comes to mind when we are talking about losing weight, but it is surprisingly one of the most important things. Lack of sleep can literally ravage your chances of losing weight because of the negative effects it can have on your body.

Making sure you get an absolute minimum of 7 hours sleep (preferably 8) each night is going to be one of the key things you need to do to give you the best possible chance of shifting body-fat and getting in great shape. It will also make sure you are staying as healthy as possible.

Sleep is our rest and regeneration time, and as much as some of us struggle to sleep, don't like to sleep, or just plain don't sleep, it is how our bodies recharge and reset. One of the main things that are reset during sleep is our hormones, particularly those that will have a huge effect on our weight loss goals.

Lack of sleep naturally increases the level of cortisol on your body, which can have the effect of increasing appetite and also the craving for high-calorie foods. Cortisol also transfers triglycerides (the main constituents of body-fat in humans) into visceral fat cells, leading to increased fat storage around the belly. Exactly where we don't want it!

how to lose weight for menIncreased visceral fat around your belly is not good news. It has been linked to an increase in numerous health diseases, including heart attack, stroke, and diabetes. As well as not looking attractive, these killer diseases should be a perfect reason for you to want to lose weight and trim down the belly-fat.

Not getting enough sleep also plays havoc with two other hormones called ghrelin and leptin. Ghrelin is the hormone that lets your body know when you need feeding. The impact of not enough sleep is that more ghrelin is produced and so your body informs you more regularly that you need to eat.

Leptin is the opposite side of the coin and tells you when you are full. Lack of sleep decreases the amount of leptin produced, so your body cheats your brain into thinking it can keep eating. This leads to overeating, over-indulging and increased weight gain.

>>To find out more about how to sleep better, check out this previous post<<

Step #3 – Dial in your nutrition and see immediate results

How to lose weight for menNow we’re probably getting back into familiar territory, when it comes to what you expect when talking about weight loss.

I’ll be taking this more in-depth than just cutting out the junk though, so stay with me. Good nutrition is key to your weight loss success and your health.

Here at the FFP, we have a very easy way for you to prepare your meals and keep your eating plan nice and simple. It’s called ‘Perfect Plates’ and consists of:

  • ¼ of your plate is Protein
  • ¼ of your plate is Carbs
  • ½ of your plates is Veggies

From my experience of working with weight loss clients, the best way to ensure success is to keep things simple and straightforward. My suggestion is to choose 3 main sources of each of the above and prepare your meals based on those.

For example:

Protein: Chicken, Lean Beef, Egg Whites

Carbs: Sweet potato, Brown Rice, Quinoa

Veggies: Broccoli, Green Salad (Spinach, Kale, Rocket), Asparagus

You’ve probably noticed that I haven’t discussed Fat. Good spot!

Fat is needed in your nutrition plan but needs to be used correctly. The best sources of fat are:

Fat: Avocado (My personal favourite), Nuts, Coconut oil

Warning: If you have a nut allergy, then substitute nuts for a few olives and coconut oil for extra virgin olive oil.

These fats can be added to your meals in these small quantities: ½ an avocado, small handful of nuts, 5 olives, 1 teaspoon of oil.

You will need to prepare 3 meals and 1 snack for each day, and I would highly recommend preparing these in advance, so you know what you will eat each day and already have it to hand.

how to lose weight for menPersonally, I cook twice per week, which takes about 1 hour each time. Check out the photo on the right to see 3 days worth of food. Store in glass containers in the fridge and that’s it, job done! (I cheat with my snack and have a protein bar)

Pre-preparing meals is often the ‘lightbulb moment’ for the guys here at the FFP. The ease this gives to putting meals together at mealtime is beyond comparison.

You know what you will eat, you have the food ready, and it will take you 2 minutes to put together and heat up. It couldn’t be any 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...

Step #4 – Do at least 30 minutes of daily activity to aid fat loss

69543_BlogImages-5_032117Here at the FFP, we do things a little differently when it comes to exercise. Before bringing formal workouts into the equation, we suggest you get started with just 30 minutes of general activity each day.

Your daily activity could be walking, gardening, DIY or something obscure like wood-chopping. If it's active, gets you slightly out of breath and raises your heart rate, it's perfect.

This is what you should aim for over the next 30 days. 30 minutes of activity each and every day.

So you don't need to panic over what to do, I'll even give you some ideas for you to try.

  • Monday – 30 minute evening walk, after your last meal.
    (With your wife, your kids or your dog)
  • Tuesday – 30 minutes swimming.
    (With your kids)
  • Wednesday – 30 minutes cleaning.
    (house, car, kids' bikes)
  • Thursday – 30 minutes fooling around with your respective other.
    (Yes, sex is an activity!)
  • Friday – 30 minutes gardening.
    (Maybe your own, or maybe help a neighbor)
  • Saturday – 30 minute bike ride.
  • Sunday – 30 minutes hiking.

All these things will have the desired effect of getting you slightly out of breath and raising your heart rate. (Some more than others!) They are great ways to help you burn fat and lose your belly.

If you are fairly sedentary in your everyday life, these activities will definitely help you out. Just getting yourself moving more will be a key step to achieving your weight loss goals.

how to lose weight for menOne way to find activities that you could participate in would be to do a Google search for ‘exercise activities in my area’. If there is anything active that interests you, go along and try it out. There will be groups in your area for all sorts of active pursuits.

Joining groups is very beneficial, as there will be like-minded others that are probably going through quite similar issues as you. This will naturally offer support and encouragement and can be great for socializing too.

Step #5 – Use formal exercise routines to increase metabolism and burn fat at rest

how to lose weight for menWhen you start out with formal exercise, it will be important to condition your body, especially if you will be doing weight training or body-weight exercises. Mostly, this is to avoid injury and to generally prepare your body for what you will be doing.

As you progress, your formal training will get more intense. If you are doing weight training to build muscle, you will increase the weights you are using.

If you are working with body-weight, you will increase the number of reps and/or sets you are doing.

If you are doing HIIT workouts for increased fat burning, you will work to a higher intensity.

What you should aim to do to make sure you get the most from your training is to go through a conditioning phase of 12 workouts, using compound exercises.

how to lose weight for menCompound exercises will hit more of your body in less exercises, so is ultra efficient and less time-consuming.

Conditioning in this way will get your muscles, ligaments, and tendons prepared so that your increased training volume doesn't over stress them. It is very important to avoid injury at all cost.

Injuries will obviously slow your progress due to any downtime in your training, but will also dampen your enthusiasm for working out. We want you to be firing on all cylinders and staying consistent.

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…
Let's just have a quick recap on what we have run through in this article.

1. You have learned that having a dialed in mindset will help set the foundation for your weight loss goals.

2. We looked at how getting 8 hours of sleep will get your body in an optimum state for losing weight.

3. You saw how to prepare your nutrition plan so that you don't succumb to snacking and bad eating habits.

4. How moving and being active for 30 mins per day is the first step to exercise.

5. When you move to formal exercise, it's important that you start with conditioning your body.

Well, if you have read through this article, I would like to say thank you and officially welcome you as a Brother of the Fit Father Project. If you know anyone that could benefit from this post, then please feel free to share it. Our goal is to help 100,000+ men get healthier for themselves and their families by 2020.

Come back and visit us soon for more great information that will help you.

Until then, I wish you all success.

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.

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 38,000 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 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
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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. »
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/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on how to lose weight for men. Thanks for reading!

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

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

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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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