7 Scientifically Proven Weight Loss Tips For Men


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

C.O.O., The Fit Father Project

Fit man - Bodybuilding
As a busy guy, losing weight requires the proper plan. In this powerful guide, you are about to discover 7 scientifically proven weight loss tips for men that will help you start seeing results this week.

Here at The Fit Father Project, our #1 mission in life is to help men lose weight and get healthy for their families.

Here are the 7 proven weight loss tips for men you're about to discover:

    • How to turn healthy eating into a lifestyle – not a diet
    • How WATER can help you beat hunger cravings
    • Which exercises will burn the most fat in the shortest time
    • How BUILDING MUSCLE is actually a #1 key to losing weight
    • How sleeping more will actually aid weight loss
    • Why tracking your weight is a key success habit
    • When (and how) to reward yourself for weight loss success
Buckle in and enjoy our Scientifically Proven Weight Loss Tips For Men guide!

– From Stuart, Dr. Anthony, & The Fit Father Project team

weight loss tips for men

Tip #1 – Screw Diets. Start A Lifestyle Eating Plan.

Here's some “real talk” – man to man. We both know there are a million and one types of ‘diets’ out there. Low Carb/Keto diets. Paleo diets. Vegan diets…

The problem is that the mentality behind “dieting” is a short-term quick fix. If you're like me, you want to lose the weight and keep it all off long term with a healthy eating plan you'll actually enjoy sticking to like I show you in this video below…

weight loss tips for men
That's why we want you to focus on starting a healthy lifestyle eating plan – one that is not overly restrictive or complicated – so that you can succeed long-term with weight loss.

To make this first tip incredibly valuable, we are going to take a bit of time to break down exactly how you should be eating to lose weight as a man.

Here are a few simple “Lifestyle Eating” weight loss rules to follow:

Rule #1: Eat roughly every 4 hours to control your hunger and blood sugar. Skipping meals will leave you starving and more likely to over-eat. Eating too many small meals is very difficult on a busy schedule and will actually make you more likely to slip up and over-eat as well.
Here’s a good example structure of how to time your eating for weight loss:

  • Breakfast – 8 am
  • Lunch – 12 pm
  • Healthy Snack – 3 pm
  • Dinner – 6:30 pm

Eating Rule #2: Each of your meals should contain a balanced mix of Proteins (40%), Carbs (35%) and Healthy Fats (25%).

Here at The FFP, we call these portion guidelines “building perfect plates.”

To make a perfect plate for weight loss, here’s exactly what you should do…

Fill ¼ of your plate with Lean Protein

weight loss tips for menProtein is the cornerstone of any good weight loss diet, because it suppresses appetite, increases your metabolism, and also helps in building/maintaining lean muscle tissue.

Good protein sources: Chicken, Turkey, Eggs, Extra Lean Beef, Fish, Protein Powders (whey or plant-based).

Fill the next ¼ of your plate with healthy carbs

weight loss tips for menContrary to popular belief, carbs won’t make you fat! Too many of the wrong type of carbs (especially sugar) will make you fat.

Good carbs are needed to provide our bodies with energy in addition to adding good ‘bulk’ to our meals to keep us full.

Good carb sources: Sweet Potatoes, Brown Rice, Oatmeal, Quinoa, Lower-sugar Fruits (Grapefruit, organic berries, pears).

Add a small serving of some healthy fats

weight loss tips for menHealthy fats are essential for many functions in the body – from controlling hunger to producing key hormones and reducing inflammation. We want you to include healthy, low-processed fats from fish, oils, nuts, and seeds to your diet in moderation.

Good Fat Sources: ¼ Avocados, 1 tbsp Olive Oil, ¼ cup nuts, 6-8oz fish.

**Important: Even though consuming healthy fats can be your weight loss friend, we want to be very conscious of the proper serving size.

Fat has a lot of calories and eating too much fat (and consequently calories), no matter how “healthy” the fat source, will set back your weight loss efforts. An average fat serving per meal should be around 15-20g for most guys. For exact recipes that to follow, check out our Fit Father Meal Plan inside our Fit Father 30X Weight Loss Program.


Lastly, fill the remaining ½ of your plate with veggies

weight loss tips for menVeggies help improve your digestion, lower cholesterol, improve your blood sugar control, and provide your body with the vitamins and minerals you need. When you can, add any kind of veggie to your meals.

For a complete list of the best foods to eat, as well as some of the best fat-burning recipes, click here to get a FREE Copy of our 1-Day Weight Loss Meal Plan.

Following a structured plan like this makes weight loss eating so much easier, because there is less guesswork.

In fact, a 1996 US study found that those asked to follow structured weight loss meal plans lost an average of 11.8kg over 6 months compared to just 8kg for those using less structured guidance.

Eighteen months after the study started the benefit remained. Those following a structured plan had lost an average of 7kg, versus 3kg for the less structured.*

Having a simple, laid-out meal plan makes weight loss 100x easier.

Make sense? Awesome. Onto the second of our weight loss tips for men…

weight loss tips for men

Tip #2 – Drink 100oz of water to control your hunger & increase your energy!

Ahh, the good ol’ H20. It is said that water is the life-source of all living things, and for our bodies to function optimally, this statement could not be more true – especially when it comes to weight loss…

weight loss tips for men
Dehydration causes all sorts of issues within our body, including headaches, tiredness, lethargy, confusion, changes in mood and lowered concentration.

And the problem is that so many of us are chronically dehydrated, because we often get so busy we simply forget to drink enough.

When it comes to helping with weight loss, we absolutely want to increase our water consumption. Water can act directly as an appetite suppressor and make you feel fuller for longer. Water also plays a key role in helping our cells burn fat and helping us feel energized.

In fact, studies published in The Journal of Clinical Endocrinology & Metabolism states that increasing water intake by just 500ml increases metabolic rate by 24% for the course of 1 hour after ingestion.*

The studies were first carried out on ‘normal weight’ men and women and then a crossover trial was later conducted with ‘overweight and obese’ subjects. The results of both studies showed the same results.

“So how much water should I be drinking to lose weight?”

Your hydration goal should slot in somewhere around the 85 – 100 oz of water each day (Approx 3/4 gallon). Following the example above, you could increase your metabolism for 5 hours each day if you drank to the higher end of 3 liters.

Onto the next of our weight loss tips for men…

Tip #3 – Make 30 mins of daily activity your priority.

There is a huge misconception about weight loss that we need to do complicated workouts to see results.
weight loss tips for men
In truth, research shows that a good meal plan coupled with 30 mins of daily activity is enough to seriously kickstart weight loss results.

Your 30-minutes of daily activity can be a formal workout like we advocate in our FF30X program; yet, it doesn’t have to be formal exercise!

You could do some gardening or housework, walk the kids to school, walk the dog, ride your bike, or simply get frisky with the spouse.

There is a huge number of activities that can help you lose weight. The “secret” is to find a daily activity that you enjoy, so you are more likely to actually sustain it.

Pro Tip: One thing we advise AGAINST is rushing headlong into an intense exercise plan (like 5 sessions of CrossFit each week or running 5 miles each day) when you're starting out.

Intense exercise when your body is not yet accustomed to training will almost certainly cause debilitating soreness, lack of motivation, or worse still… serious injury. If any of these things happen, you will give up on your program, and set yourself back a good few months!

The key point here: A healthy diet is the #1 most important part of losing weight. Pair a healthy diet with 30-minutes of daily (enjoyable) activity, and you will be on the sustainable path to losing weight, staying motivated, and actually keeping it all off for good.


To help you see faster weight loss results from the most time-efficient activity, click the box below for our FREE 24-minute no-nonsense fat burning workout, that you can do at home or the gym.

weight loss tips for men

Tip #4 – Build muscle mass to lose more weight

Many guys don't realize that your muscle mass a key foundation to your metabolism. The more muscle you have (or build), the more calories your body burns every day on autopilot.

That's why here at the Fit Father Project, we show you how to build muscle and burn fat with short, metabolism-boosting workouts like this one below

OK, I’m not talking about becoming Arnie here, but just increasing your muscle mass in order to make you more efficient at burning calories.

Doing an activity that will increase muscle tissue will put you on the front foot when it comes to shedding pounds of body-fat.

To increase muscle tissue, you will need:

  • Exercise that works your muscles (weights or bodyweight)
  • To progressively increase the resistance (weight) you use over time

My initial recommendation, if you are starting from scratch or just returning to exercise, would be a good body-weight circuit carried out 3 x per week.

We outline the 5 best weight loss workout routines for men here in this article for you to read afterward.

Studies show that resistance activities help to maintain or increase muscle mass, which in turn increases resting energy expenditure (metabolic rate), aids in increased fat loss and improves your body’s overall strength and efficiency.*

Cardio is fine for becoming a bit more fit, but if you really want to lose weight and transform your metabolism into a fat burning machine, resistance and strength training is the best option by far!

Again, here is a link to our free video outlining the best “Full Body Muscle Building Routine” routine for you to get started with.

weight loss tips for men
Onto the next of our 5th of 7 weight loss tips for men…

Tip #5 – Sleep more. Minimum 7 hours.

Most guys don't realize that getting quality sleep is one of the most important aspects of losing weight.

As I explain in the video below, during sleep, your body burns fat and regulates all your key metabolism hormones – including growth hormone, cortisol, insulin, etc.

weight loss tips for men
Without getting too “sciency,” if you miss out on sleep, your body will not lose weight effectively. And the weight you do lose will come from muscle.

A study from the American Journal of Clinical Nutrition found that the resting energy expenditure of those that slept more than 8 hours per night was 5% higher than those who slept less.*
They also burned 20% more calories after a meal than sleep-deprived people.*
Also, sleep can help make sure that what weight you do lose from healthy eating and daily activity is mostly fat – not muscle.

A recent study from the University of Chicago compared the weight-loss results of people that slept 8.5 hours per night versus those sleeping only 5.5 hours.

Although both groups ate the same number of calories (1,450 calories per day) and both groups lost about 6.5lbs, more than 50% of that weight was fat for those sleeping 8.5 hours compared to only 25% for those sleeping 5.5 hours.*

Based on this research, I would definitely recommend you get an absolute minimum of 7-8 hours sleep per night, or 8.5 if you can get it.

If you want to learn more about how to improve your sleep quality, check out our “3 Tips To Sleep Better” blog-post.

Tip #6 – Monitor, Evaluate, and Course Correct

As you may know from direct personal experience, losing weight is a journey that requires consistent monitoring and course-correction to both keep you accountable to the plan and motivated to continue. I'll show you some simple tips in the video below on how you can stay motivated to lose weight.

weight loss tips for men
For many guys trying to lose weight, the idea of taking regular measurements and stepping on the scale regularly fills people with dread. But believe me (those are my old baseline progress pics on the right), tracking your weight loss progress can actually be one of most motivating parts of the whole experience.

A two-year Cornell study, published in the Journal of Obesity, found that guys who frequent self-weighing and tracking results on a chart were not just able to lose more weight than the “non-trackers” but also keep the weight off long-term because they stayed accountable to a tracking habit.*

Tracking your results on a regular basis also allows you the option of making changes if you find you are not hitting your goals.

You will be surprised how small tweaks in your plan can have huge benefits.

If you are unsure what changes you could make, drop us a note in the comments. We will be happy to offer advice to get you back on track.

Tip #7 – Reward yourself!

What?…..A Reward??……Awesome!
weight loss tips for men
Allowing yourself a planned reward meal each week will help to satisfy cravings you may have for food you are missing.

Things that usually top the list include pizza, hamburgers or ice cream. Maybe your treat food is something different?

Whatever it is, plan a meal where you can enjoy that food without feeling like you have overindulged, or fallen off the wagon.

As well as the psychological benefit to having a cheat meal planned, there is a scientific reason too.

Leptin, a protein produced by fat tissue helps regulate body weight and fat mass by impacting appetite and energy balance.

Constant dieting will eventually lead to caloric deficits that cause energy levels to plummet.
The higher calorie intake provided by your cheat meal will help your body maintain energy levels needed to continue dieting and exercising.

Having 1 free meal planned into your weekly nutrition plan will actually be beneficial to your weight loss goals! BONUS!!

We outline the 5 rules you need to follow when doing a “cheat meal” inside the bonus training that comes with our Free 1-Day Weight Loss Meal Plan.

Bonus Tip #8 – Find your “Weight Loss Why”

In many respects, we should have put this last “bonus tip” FIRST in this guide.

Weight loss is not just about KNOWING which foods to eat and how to exercise. Successful weight loss boils down to finding the deep, driving emotion inside of you that will enable you to stay consistent throughout the journey.

Here's a little video that I enjoy about finding your deep motivation:

Why do you REALLY want to start exercising and eating healthily?

For most guys, the real “WHY” answer runs far deeper than getting rid of belly fat and losing weight.

My “Weight Loss Why” is to stay healthy to provide for my two boys and wife.

  • Your “WHY” will be the thing that inspires you not to give into temptation when all you want to do is reach for the chocolate biscuits.
  • Your “WHY” will be what drags you to the gym when it's raining and cold outside and all you want to do is curl up on the sofa in front of the TV.
  • Your “WHY” will be your encouragement when you want to give it all up and go back to being inside your comfort zone.

Because finding your motivation is so important, here are a few personal questions you can ask yourself to get some more clarity on WHY you want to lose weight:

  • Do you worry that your partner doesn’t find you attractive anymore?
  • Do you get anxious and shy in the summer or on holiday when other guys are taking their shirts off?
  • Do you get fed up with not fitting into the clothes that you want to wear?
  • Does being overweight have an effect on your self-confidence or self-worth?

If any of these are your reason to start eating healthier and moving more, they will be your motivation to push on when you feel like giving up.

Because You Read This, Here's What To Do Next…

weight loss tips for menAs proven and powerful as these weight loss tips for men are…

Knowledge without implementation & action will get you ZERO weight loss results.

Now is the time to take action on these weight loss tips for men and get yourself into the best shape of your life, for yourself and your family.

Here's what I recommend you do now to get started:

1) Download a free copy of our 1-Day Weight Loss Meal Plan right here.

My team will email you the full meal plan. Inside that plan (and the free bonus email training I'll have our team email as well), you will discover exactly what to eat, how to exercise, and how to get (and stay) motivated to lose weight.

2) If you are ready to jump into a complete step-by-step program, then you'll want to check out our Fit Father 30X Weight Loss Program that has helped over 10,000 fathers lose over 75,000lbs of fat.

Click here to read the Fit Father 30X Program Overview Letter.

Getting these weight loss tips for men out to others and helping more men get fit for life is our mission here at the Fit Father Project.

Thanks for reading this guide on the 7 best weight loss tips for men!

If you want support losing weight, we are the team to help you win.


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.
P.S. If you found this weight loss tips for men guide helpful, share it with your friends and family on social media using the buttons below.

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A 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. Thanks for reading!


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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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