The Definitive Guide on How To Lose Weight For Men
by Stuart Carter, Elite Men’s Health Coach, The Fit Father Project
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.
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 formalises activity and ignites your metabolism.
Step #1 – Change your mindset for long-term, positive results
Most 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
- What you want to achieve.
- What you will do to achieve it.
- 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 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.
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!
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!
Step#2 – Perfect your sleep pattern to boost your fat burning
So, 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!
Increased 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 if leptin produced, so your body cheats your brain into thinking it can keep eating. This leads to overeating, over-indulging and increased weight gain.
Step #3 – Dial in your nutrition and see immediate results
Now 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.
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
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.
Personally, 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 meal time 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!
Step #4 – Do at least 30 minutes of daily activity to aid fat loss
Here 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 neighbour)
- 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.
One 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 socialising too.
Step #5 – Use formal exercise routines to increase metabolism and burn fat at rest
When 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.
Compound 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 down time in your training, but will also dampen your enthusiasm for working out. We want you to be firing on all cylinders and staying consistent.
Let’s just have a quick recap on what we have run through in this article.
1. You have learned that having a dialled 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 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, 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.
Your new friend and health coach,