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How to Start Losing Weight: A Man's Guide to Weight Loss

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

how to start losing weight for men
If you're at the start of your weight loss journey, you're probably wondering where to begin.

how to start losing weightYou've probably heard all the statistics of why belly fat is extremely detrimental to our bodies. You've started wearing shirts at the beach… and you've possibly moved up a size in pants.

If you've started to accept the fact that you have belly fat, you need a wake-up call.

Men over 40 do not have to have belly fat! It's as simple as that.

If you have 20-30 pounds of fat that you want to lose, listen up. All you need to do to start losing weight is to decide you want to, and then commit to the process.

In this article, you'll find the tools you need to start losing weight for men and how to keep it off.

How to Start Losing Weight: Change Your Diet

The word “diet” does not always have positive connotations. Here's how a lot of men define the word:

Diet (noun, verb): The action of restricting what, when and how you eat– essentially depriving yourself of the good stuff– for the goal of (hopefully) slimming down.

how to start losing weight for menIf this is how you think of dieting, get ready for a good surprise!

We have developed a free 1-day meal plan that is delicious, un-restrictive, and EFFECTIVE.

Here's our secret: We don't base our meal plan around what you cannot eat and confine you to broccoli, chicken, and rice on repeat.

We use a simple formula called “Perfect Plates” that you can use yourself. Your plate of food should be 1/2 vegetables, 1/4 lean protein, and 1/4 healthy carbs. Voila!

This method is perfect for men at any stage of weight loss because it can be completely customized to your food intake.

As you start to slim down and “cut,” you can start to limit your portion sizes. But when you're just starting out, it's so important that you simply eat meals that are nutritional.

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...

How to Start Losing Weight: Change Your Routine

Just like with your diet, your exercise routine should gradually get more challenging as you move through the weight loss process. For men starting to lose weight, the initial challenges can be too much.

how to start losing weight for men tying running shoes But there are so many excellent exercise routines out there– from weight training to high-intensity cardio.

First, you need to identify where in the weight loss journey you are at.

If you don't currently work out or go to a gym, start with integrating a walk or jog around your neighborhood every morning. This is a great way to form a new habit of fitness and gear your body up for more intense exercise.

If you are a little further along, look into our 24-minute fat burning workout. This full-body workout only requires a set of dumbbells and 5 feet of floor space.

If you're not sure what type of exercise you'll enjoy and want to commit to, go through our 3 best fat-burning workouts for men. Trying these exercises will help you find your groove.

Remember, as you start to integrate exercise into your routine, it is a marathon and not a sprint. Never push yourself too far in the beginning. This will only result in injury and frustration.

Find a rhythm that works for you and monitor your weight loss through the weeks.

How to Start Losing Weight: Change Your Mindset

In order to lose weight, you need a mindset of commitment and positivity.

how to start losing weight for menLike any challenge in life, you will hit obstacles in your weight loss journey. This is inevitable.

What you can control is how you respond!
With crazy schedules and a demanding job, you may not be able to work out at the same time every single day. What is important is that you actively find time to work out every week, no matter how you fit it in.

There are so many ways to do this!

Try biking to work if you live close enough. If it's your job to take your son to soccer practice, stay and work out in the next field over instead of leaving. Include your wife or partner in your workout routine as they're usually your best source of motivation.

There is NO excuse to ignore your health.

Like I learned with my father, many of us realize it's a priority when it's just too late.

How to Start Losing Weight: Change Your Habits

how to start losing weight for menBuilding good habits is the foundation of a successful weight loss story.

Think about it– the easiest choices to make in life come out of habit.

Habits are the secret weapon for men to begin to lose weight.

Whether you shower in the morning or evening, whether you park in the driveway or in the street in front of your house. These choices come naturally, without any thought.

The best thing you can do when you start to lose weight is form good, healthy habits.

Since you know that habits are actions that you repeat until they become second nature, then all you have to do to create a good habit is to repeat good behaviors.

Sounds pretty easy, right?

The challenge is following through. Think about what you struggle with the most in your fitness journey and start with one big goal.

This might be eating the correct nutrients or making time for exercise.

Any habit can be made with the right amount of time and commitment. You can read more about the 5 habits you need to overcome any slump here.

Get Started Today

how to start losing weight for menNo matter how many pounds you have to lose, you will be successful if you follow the advice above.

How am I so confident? Because we've helped over 35,000 busy fathers like yourself lose fat… and counting.

Just look at these guys!
They all started where you are now. Through perseverance and tools like our 24-minute fat burning workout and our comprehensive weight loss transformation program, they are seeing lasting results.

We encourage you to reach out to our team if you have any questions before starting on your weight loss journey.

Remember, you don't have to do this alone!

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

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 how to start losing weight 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.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

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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