Category Archives: weight loss

It’s the greatest conundrum in the fitness world – how do you lose fat, but maintain, or even increase your muscle mass? If you want that chiseled, fit body you need to learn how to lose fat without losing muscle to keep your physique looking great.

It may seem impossible to lose and gain at the same time. But the fact is, you just need the right plan to get you there.

By incorporating the proper balance of diet, exercise, and lifestyle changes you can get that ripped physique by shedding fat and building your muscle mass at the same time.

The Fit Father Project is the perfect place to find the ultimate training programs to lose fat, not muscle.

The team of personal trainers, physicians, and nutritionists use science-backed research to get you the best results possible.

 

Gain Muscle to Lose Fat

You constantly hear about weight loss in the fitness world. It seems that everywhere you look there is a new fad diet or miracle fat burner that will solve all of your problems.

But the fact is, if you are overweight, your problem isn’t simply that you have too much body fat. It may also be that you have too little muscle mass.

Having a higher percentage of lean body mass is important for so many reasons. For one, it looks good! Ripped, chiseled muscles are a sign of great fitness.

But besides that, lean muscle mass elevates your metabolism and keeps your body burning fat even at rest. Plus, strength training will help preserve muscle even as you lose weight.

Losing fat without losing muscle may not seem possible at first glance. To lose fat, you need your body to be in a calorie deficit. And to gain muscle, you need a calorie surplus, right?

While that is conventional thinking, and largely true, there are ways to lose fat while still maintaining, and even gaining muscle mass.

The Importance of Strength Training to Lose Fat, Not Muscle

One study found that the key to losing fat without losing muscle is the combination of both resistance training and cardiovascular training (1).

When comparing groups that performed either endurance activity versus resistance training versus a combination of both, the combination group was able to lose about 16 pounds of fat while still gaining 10 pounds of muscle!

While this is just one study, the findings make sense. By increasing your calorie burn with endurance exercises, you will lose weight.

And by also incorporating strength training you will be able to maintain muscle mass.

But this is just one piece of the puzzle.

To lose fat without losing muscle, you will need a comprehensive approach that includes not only exercise but diet and lifestyle changes as well.

By committing to these steps, you will be well on your way to achieving these fitness goals.

How To Lose Weight Without Losing Muscle

 

1) Do Full-Body Resistance Training

In order to build lean body mass, you need to train all of your major muscle groups.

Full-body resistance training is an effective and efficient way to incorporate strength training to achieve the highest results.

Studies have shown that strength training is essential to preserve lean body mass.

For example, one study performed by researchers out of the Obesity Research Center at St Luke's-Roosevelt Hospital, compared participants that were put on a diet plus strength training, diet plus cardio, or diet alone.

Each of these groups lost about the same amount of fat, however, the strength training group lost significantly less muscle mass than the cardio and diet-only groups.

In fact, the diet and cardio groups lost twice as much muscle mass as those that performed strength training.

The strength-training group even showed significant increases in anthropometrically measured flexed arm muscle mass and grip strength! (2)

This shows that all weight loss is not equal! And to keep that toned, muscular physique, strength training is absolutely necessary.

You should aim for a minimum of two days of strength training each week, but preferably three days.

Studies have shown that the most efficient workout plans involve full-body workouts spread out three times a week as compared to only hitting specific muscles once a week (3,4).

If you aren’t sure about what exercises to start with, our free 24-Minute Workout is a great place to start.

Here, you will find some of the top full-body exercises that will show you how to lose fat without losing muscle.

2) Perform High-Intensity Interval Training

HIIT is a great cardio option to burn calories in a short amount of time. But it’s not just a cardiovascular benefit you will be getting.

You can do pretty much any exercise you choose during these intervals.

This gives you the opportunity to train multiple muscle groups so that you will build lean muscle while simultaneously burning off fat.

Research from the University of North Carolina has even shown that HIIT is effective at increasing muscle size over a three week period of time (5).

Along with building strength, this HIIT will also help you burn calories to shed those extra pounds. With higher intensity workouts you will burn more calories, even after the workout has ended.

This is called Excess Post-Exercise Oxygen Consumption, or EPOC for short. So if you are short on time, the key is to really up the intensity.

This ensures that even a workout that is low in minutes will be high in fat burning and strength building.

3) Don’t Cut Calories Too Quickly

So we know that to lose fat, your body has to be in a calorie deficit. And to gain muscle, you need a calorie surplus. It seems like the two can’t happen together.

This is where nutrition and proper dietary planning come into play. If you cut calories to lose weight, it is true that you will lose both fat and muscle.

But if you have a clear-cut dietary plan you can limit muscle loss while still losing fat. And in some cases, still build muscle.

The key here is to first cut calories back slowly. If you are eating 2500 calories a day, don’t suddenly drop down to 1500 calories. This will ensure you lose muscle.

Start with a very small calorie deficit, about 20% of what your intake is currently.

4) Eat A High Protein Diet With Quality Fats

Now that you have cut calories down, the next important step is to figure out where these calories are coming from.

I’m sure you have heard of counting macros, which is breaking down your calories into protein, fat, and carbs. This is essential to do if you want to lose fat without losing muscle.

To lose fat and gain or maintain muscle mass, you need to ensure that you are getting a high proportion of your calories from protein while cutting back on the percentage that is coming from carbs.

Protein is vital in that it not only builds muscle, but it also spares muscle mass while you are cutting calories.

A recent study looked at men on low-calorie diets that were also performing resistance training and high-intensity interval training 6 days a week.

Each group consumed the same number of calories, however, one group consumed a higher protein diet. The higher protein group gained more lean muscle and lost more fat (6).

What is the Right Amount of Protein To Lose Fat, But Maintain Muscle Mass?

The amount of protein you need will vary from person to person. A recent meta-analysis found that muscle-building gains seem to top out at 1.6 grams per kilogram of body weight.

The authors of this analysis also noted, however, that for those looking to maximize muscle-building gains this could be increased all the way up to 2.2 grams per kilogram, or about one gram per pound of body weight (7).

Choose lean protein sources, such as chicken, lean beef, or fish. As far as your other macros go, you need to limit processed foods such as foods high in sugars and simple starches.

These types of foods will spike your insulin levels and lead to increased weight gain.

In order to lose weight and maintain muscle, you also need to limit foods high in saturated and trans fats. This doesn't mean eliminating food groups or “banning” foods from your life.

It means making smart choices on a daily basis to maximize fat loss.

To get you started, check out the free 1-Day Meal Plan from the Fit Father Project. This is a great introduction to help you plan out your nutrition for the day.

5) Eat More Often

Another tip is to increase the frequency of meals throughout the day.

Instead of eating 2 or 3 big meals, try to spread this out into 5 or 6 smaller meals throughout the day.

Research has shown that by doing this you can lose weight while reducing the loss of lean body mass (8).

Spreading out your nutrition throughout the day is especially important for protein intake.

Eating a moderate amount of protein at each meal stimulates muscle protein synthesis more effectively than eating more protein at one meal (9).

6) Get Your Zzzz’s

If your body can’t recover fully, you will never be able to maximize your fat loss and muscle gains. Sleep is just as important as diet and exercise in reaching your full fitness potential.

Sleep deprivation can alter levels in your hormones, like Cortisol, Ghrelin, and Leptin.

These all impact hunger, appetite, and metabolism and, in turn, can have a negative effect on your weight loss goals.

Plus, high cortisol levels will increase fat gain, especially stubborn fat around your belly.

Not getting adequate sleep can limit fat loss even if you are following a proper nutrition and fitness plan (10).

So despite the fact that you are doing everything right with your workouts and nutrition, you can completely sabotage this with poor sleep habits.

Aim for at least 7-8 hours of sleep every night to maximize your ability to lose fat without losing muscle.

7) Decrease Stress

Just like sleep deprivation can alter hormone levels and increase cortisol, so can stress.

This stress hormone can lead to increased appetite and weight gain. Plus, cortisol is a catabolic hormone that can lead to muscle wasting as well.

Stress is a complex issue and one that we all face on a day to day basis. Modalities like meditation, yoga, or just sitting in a quiet room may be able to help you deal with stress.

However, if you feel that you are constantly overwhelmed you should never hesitate to talk with your doctor about your levels of stress.

So if you are committed to a quality diet and exercise program and still not seeing results, do not ignore the stressors in your life.

By managing stress, you can see significant improvements in your ability to lose fat while still maintaining muscle mass.

8) Stay Hydrated

Maintaining proper hydration is a top priority in fitness, especially regarding losing weight while still preserving lean body mass.

Studies have shown that athletes exercising while under-hydrated have a decrease in resistance training performance (11).

If you can’t perform strength training at your highest level, you will be unable to maintain muscle mass while still losing weight.

Staying well hydrated is also crucial for ongoing weight loss. Studies have shown, that when coupled with good nutrition, drinking enough water can increase weight loss.

In addition, drinking more water throughout the day may also decrease hunger cues and help you cut back on calorie intake as well.

The amount of water that you should be drinking each day will vary based on your level of activity. The easiest way to monitor your hydration status is by the color of your urine.

This should be pale or clear colored. And always remember that the higher your level of activity, the more water you will need throughout the day.

Lose Fat and Gain Muscle with the Fit Father Project

Losing fat without losing muscle may seem like a daunting task at first. But by following the right plan, anything is possible.

If you can commit to the steps above, you will be well on your way to shedding those pounds while keeping a muscular, fit physique…

…And the team at the Fit Father Project will be there every step of the way motivating you and holding you accountable to these goals.

There are a number of fitness programs and articles offered by the Fit Father Project that can help you along the way.

But it’s not just about the programs themselves, but about the people that will be there to push you as you work towards your goals.

So start today and transform your body into a healthier, fitter you.

Your new friend & coach,

*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 lose fat without losing muscle.

References:

1) Wallace, M. B., Mills, B. D., & Browning, C. L. (1997). Effects of cross-training on markers of insulin resistance/hyperinsulinemia. Medicine and science in sports and exercise, 29(9), 1170-1175.

2) Geliebter, A., Maher, M. M., Gerace, L., Gutin, B., Heymsfield, S. B., & Hashim, S. A. (1997). Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. The American journal of clinical nutrition, 66(3), 557-563.

3) Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., & Tiryaki-Sonmez, G. (2015). Influence of resistance training frequency on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 29(7), 1821-1829.

4) Ochi, E., Maruo, M., Tsuchiya, Y., Ishii, N., Miura, K., & Sasaki, K. (2018). Higher training frequency is important for gaining muscular strength under volume-matched training. Frontiers in physiology, 9.

5) Blue, M. N., Smith-Ryan, A. E., Trexler, E. T., & Hirsch, K. R. (2018). The effects of high intensity interval training on muscle size and quality in overweight and obese adults. Journal of science and medicine in sport, 21(2), 207-212.

6) Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746.

7) Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. doi:10.1136/bjsports-2017-097608

8) Alencar, M. K., Beam, J. R., McCormick, J. J., White, A. C., Salgado, R. M., Kravitz, L. R., … & Ferraro, R. T. (2015). Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. Nutrition research, 35(5), 375-383.

9) Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., … & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880.

10) Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Ann Intern Med. 2010;153:435–441. doi: 10.7326/0003-4819-153-7-201010050-00006

11) Judelson, D. A., Maresh, C. M., Farrell, M. J., Yamamoto, L. M., Armstrong, L. E., Kraemer, W. J., … & Anderson, J. M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine & Science in Sports & Exercise, 39(10), 1817-1824.

How can we turn weight loss motivation into a long-term lifestyle?
Simple… we set goals and form habits by doing small things each day to transform your life one step at a time.

Motivation is what drives you to start something; in the case of weight loss it can be a number of things:

• • The realization you can no longer see your feet!

• • Getting out of breath climbing the stairs.

• • Struggling to get out of a chair.

• • Meeting someone for the first time in years and getting the customary “You’ve filled out!”

This is the ‘turning point’ in your life. You are inspired to lose weight because you have become aware that you're out of shape and it's possibly affecting your health!

Continue reading

Truck drivers know how tricky it can be to stay healthy while on the road. The problem isn't even a lack of options. Truckers are inundated with an overabundant amount of tempting, convenient, high calorie, and delicious foods.

The trucker diet is designed to help anyone on the road drop a few pounds, all the while building healthy habits that last a lifetime.

Weight loss for truckers has never been easier.

Download our free 1-Day Meal Plan to get a taste of our enormously successful weight loss program, FF30X. This program not only covers the basics of weight loss but also includes tons of advanced tips and tutorials. Click the banner below to get started.

The Planning Phase of Weight Loss for Truckers

Weight loss for over-the-road truckers can be especially difficult, but it can also be easier. Health minded truckers have at least one advantage when it comes to eating – PLANNING.

If a trucker doesn't plan their meals out, they will inevitably get something quick from the next Love’s station down the road.

However, if you have a properly planned diet, and you've already made a commitment, that Love’s station may be a great place to stock up on healthy snacks and meals.

Write this Down

To plan your diet, get out a pen and paper. Writing things down not only makes them easier to remember, but it also helps to clarify and prioritize your thoughts.

Writing things down is like creating a contract with yourself.

Write down your goals, current weight, projected weight, timeline for progress, and anything else that will help you organize your thoughts and create a full proof plan.

Create a list of healthy foods you enjoy eating. From this list, you’ll be creating 3-6 meals and snacks between 200-600 calories each.

This way, you can easily mix and match the foods listed in your trucker diet. This will give you a general idea for how to develop a healthy schedule, which will hopefully create healthy habits that last a lifetime.

There are no benefits to strict diet plans. Some people may find a limited selection of foods to be easier, but nothing beats a well balanced and diverse diet with delicious, whole foods.

Calories Count

While there is no reason to limit yourself to specific foods, to lose weight, you’ll want to try to eat between 1500 – 1800 calories per day.

If you’re accustomed to eating more than that, you’ll want to eat foods that increase satiation.

Fruits and vegetables that are high in fiber fill us up quicker and keep us feeling that way for longer periods.

The Trucker Diet

Everyone’s diet should be different. But if you’re looking to lose weight, it’s best to eat between 1500 and 1800 calories per day depending on the satiety of the foods, your own body weight, and the amount of activity you’ll be doing that particular day.

We recommend using the perfect plate method to make portioning easy. This means half of your plate will include non-starchy vegetables, one fourth will be carbohydrates, and one fourth protein.

The method is beneficial in numerous ways, but primarily because it fills your plate up with vegetables. If you're especially hungry, you can simply increase the portion size for all three.

Mix and match with the foods in the table to create quick and tasty meals. The idea here is to keep it as simple as possible. Weight loss for truckers doesn't need to be complicated.

The trucker's diet should include delicious, whole foods, but they should also be easy to find, and more importantly, easy to prepare.

Breakfast 300-500 calories total	Lunch 300-500 calories total	Dinner 300-600 calories total
Starbuck’s Classic Whole Grain Oatmeal (160 Calories)	Salad (300-400 calories)	Meal Prep Stir fry (400-500 calories)
Boiled Eggs (80 calories each)	Beef Jerky (100 calories per large piece)	Meal Prep Grilled fish and veggies (400-500 calories)
Avocado (250 calories)	String Cheese (85 calories per stick)	Meal Prep Steak Mushrooms and Veggies (400-600 calories)
1 piece of fruit or cup of berries (50-100 calories)	Veggies and Hummus (90 calories)	Lean Cuisine Salmon with basil (260 calories)
Bacon (50 calories per strip)	6″ Subway Fresh Fit Sandwich (400 calories)	6″ Subway Fresh Fit Sandwich (400 calories)
1 cup of Greek yogurt (100 calories)	Healthy Choice Power Bowl (300-400 calories)	Healthy Choice Power Bowl (300-400 calories)
Whey Protein Shake	Whey Protein Shake	Whey Protein Shake
Intermittent Fasting	Intermittent Fasting	Intermittent Fasting

Example Meal Plan

So long as you choose a reasonably sized piece of grilled or baked meat, fruits and vegetables, and healthy grains, you can easily create a delicious and nutritious weight loss meal plan. The trucker's diet is the same as other quality diets; lots of boiled eggs, avocados, leafy vegetables, and grilled meats.

Breakfast (300-400 calories)

• 1 boiled egg
• 1 avocado
• 1 cup of berries

Lunch (300-400 calories)

• McDonald's Southwest Grilled Chicken Salad (290 calories)
• 1 Apple

Dinner (400-600 calories)

• Healthy Choice Power Bowl Korean Inspired Beef (310 calories)
• 1 avocado 250 calories

Snack

• 1/2 cup mixed nuts (400 calories)

Meal Prep for Long Trips

It really pays to prepare several meals in advance. Some of them can even be frozen and stored for long term use.

Meals like soup, stir fry, and grilled meat taste great when reheated and can be stored in the fridge for several days.

It's also convenient to cook several meals at once when you fire up the grill.

BPA free plastic containers, glass jars, aluminum foil, and zipper baggies all work great for meal prepping. For a boatload of ideas, check out meal prep recipes and weight loss meals.

Choose low glycemic carbohydrates:

• Sweet potatoes
• Dry beans
• Peas
• Lentils
• Quinoa
• Brown rice
• Wild rice
• Corn
• Squash

Fiber-rich sides

• Peas
• Beans
• Lentils
• Other legumes
• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds

Grilled, Baked, or Pan Seared Protein

• Skinless chicken breast
• Skinless turkey
• Fish
• Seafood
• Grass-fed beef
• Wild Game
• Eggs
• Legumes
• Low-fat Greek yogurt
• Low-fat cottage cheese
• Reduced-fat cheese
• Low-fat milk
• Plant milk
• Nuts
• Seeds
• Tofu
• Seitan

Healthy Fats

• Olive oil
• Canola oil
• Coconut oil
• Other plant-oils
• Fish oil
• Nut butter
• Nuts
• Seeds
• Avocados
• Olives

Weight Loss Resources for Truckers

Truckers are typically on or near an interstate for the majority of their trip. They're also limited by the size of their truck, which means it's not always convenient to get whole foods or to a healthy restaurant.

A good weight loss plan for truckers requires eating foods that are available at truck stops and fast food shops. Fortunately, the demand for healthy food is increasing, and many chains are now offering healthy choices.

Pilot/Flying – J/Loves/Truck Stops

Truck stops regularly serve healthy options like salad, fruit, and sandwiches.

These prepackaged meals are typically stocked during the morning, so get there early if you want to stock up with the freshest ingredients.

Fast Food

Lots of fast food chains offer salads, and many of them are actually quite delicious. For instance, Subway, Chipotle, TacoBell, Captain D's, and even McDonald's all have a great menu with several healthy selections.  Just stay away from fried food and starchy bread.

Healthy Choice Power Bowls

Power Bowls are a great addition to anyone's diet. They're super convenient, delicious, and low in calories.

There's also several to choose from, which means they can be used for multiple meals throughout the week.

My personal favorite is the Sweet and Zesty Seasoned BBQ Pork, but the Korean-Inspired Beef is a close second.

Whey Protein

Protein shakes are a great way to add some variety to your diet. They're typically low in calories but filling enough to replace an entire meal. Choose a whey protein powder without added sugar and mix in some creatine for an added bonus to your workout.

Utilize Intermittent Fasting

If you're not hungry, don't eat.

That's the first rule of intermittent fasting. Of course, it's customary to schedule a couple of days or time slots throughout the week, but there is no reason to eat if you're not hungry.

Intermittent fasting takes advantage of your body's natural ability to store and use energy when needed.

When you go several hours without eating, your body begins to use stored fat cells for energy; thus loss ensues.

To implement fasting into your diet, choose 2-3 days in the week to go without eating for 12-18 hours (including sleep). If you find you're getting hungry during the fast, try eating a snack with only protein or fat.

This will help hold you over but won't kick your body out of ketosis.

Over the Road Exercise

It's important to incorporate some physical activity for at least a couple of hours throughout the week, but working out doesn't have to include going to the gym.

Fortunately, here are a variety of bodyweight exercises that can be done almost anywhere. Squats, push-ups, burpees, lunges, jumping jacks, and dips can all be done in a hotel room, parking lot, or local park.

Focus on keeping the workout as intense as possible for 30 minutes at a time, resting for 30 seconds to a minute between sets.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss for truckers.

Are you ready for the ultimate fat burning workout plan?

Pause for a moment to take an honest look at yourself and establish where you are and where you want to be. This covers two important aspects of shredding fat: your starting point and your overall goals.

Fitness is a very subjective game. If you're serious about weight loss, you'll want to find what works for you.

Our flagship weight loss program, FF30X, gives you the tools and information you need to unlock your full potential. Just ask Ralph >>

To give the program a test drive, check out the free 24-minute version of the ultimate fat burning workout.

The Ultimate Fat Burning Workout Plan

Don’t think of the following structure as a rigid workout plan. It can be flexed to suit any schedule, which will ensure the relevant muscles are worked and rested within the time available.

Day One – Cardio

Each rep should be for 30 seconds at maximum effort and then 30 seconds at an easy pace. Repeat 5 times and then take a 60-second break before moving onto the next cardio exercise.

For example:

• 5 reps of sprinting 
• 5 reps on the exercise bike or body weight lunges
• 5 reps jumping rope
• 5 reps on the stair climber or body weight squats
• 5 reps on the rowing machine or burpees
• 5 reps jumping jacks

That’s 30 minutes, but you can reduce the time by reducing the number of reps for each exercise or simply completing just some of the exercises.

Day Two – Upper body strength training

These strength training exercises require gym equipment, but you can adapt them for home use.

Try doing 3 sets of 10-12 reps of each of the following. If you can’t manage 3 sets, do as many as you can and do a little more each day:

• Lat Pulldown – or Dumbbell rows
• Seated cable row – or Bent over barbell rows
• Tricep overhead extension
• Dumbbell incline bench press
• Dumbbell curls
• Cable lateral raise (can also be done with a dumbbell)

Day Three – HIIT

High-Intensity Interval Training is a fantastic way to get quick results, and it doesn't take a huge amount of time or equipment.

Simply focus on 20 seconds at maximum pace with 10 seconds of rest between exercises. Try completing 3 reps of each of the following exercises, rest for 1 minute and then repeat. This should be a total of 3-5 circuits:

• Lunges
• Push-ups
• Jumping jacks
• Frog legs
• Mountain climbers
• High knee ups
• Arm sprints
• Burpees
• Planks

Day Four – Lower body strength training

You've focused on your upper body. Now it’s time to do your lower body. Many of the exercises in this fat-burning workout plan use both upper and lower body muscles, but narrowing in on the legs will really burn some calories and get the juices flowing.

Try doing 3 sets of 10-12 reps of each of the following:

• Walking lunges
• Deadlift
• Weighted squats
• Glute kickback
• Reverse hack squats
• Standing calf raises

Day Five – More cardio

It’s a great idea to finish your workout week with some steady-state cardio. This means putting 30-60 minutes aside and choosing an activity that keeps your heart rate between 110 and 140 bpm.

Running, cycling, swimming, or even fast walking can do this.

It should be noted that you won’t burn as many calories as you do with HIIT style cardio, but low-intensity cardio has been shown to help lower stress levels in addition to many other benefits.

That’s why it’s a good idea to include one session a week.

When doing this exercise, you should be able to maintain a conversation that ensures you’re not overdoing the effort and ruining the benefits.

The other 2 days should be rest days, but they don’t need to be next to each other.

The Perfect Fat Burning Workout Plan

Let’s get one thing straight, adopting the latest fad diet plan can help you lose weight, but it’s not a long term solution.

A great fat burning workout plan involves several key elements:

Mindset

The most effective approach to achieving anything is to believe you can do it. To apply this to your fat loss goal, simply visualize yourself every morning as the woman you want to be.

It’s an incredibly effective technique used by hundreds of top athletes around the world.

Sleep

You already know your beauty sleep is important, but you may not realize that your body regulates your hormone levels when you sleep. This helps you to feel fuller during the day and reduces your appetite.

To ensure your hormones are balanced, you need to get between 6-8 hours of sleep every night; it will help you to achieve your fat shredding goals.

Nutrition

If you've looked at the fad diets, it’s fairly obvious that reduced calorie intake results in fat loss no matter how slow.

But, simply reducing your food consumption won’t necessarily give you all the nutrients your body needs; and it may not give you enough energy to complete the workouts that will really make a difference to your fat shredding abilities.

Try a simple approach to food. Reduce your plate size and use the perfect plate method; it will give you all the nutrients you need.

Discover the Types Of Exercises You Should Be Doing

The most common conception is that weight loss is a result of cardio exercise. That’s things like running, cycling, swimming, or using the elliptical trainer.

These types of exercises will help you to burn calories, which alongside a calorie deficit, will help you to burn the fat.

While cardio has its place, you’ll find that strength training exercises are generally more effective at burning calories.

In fact, strength training increases your metabolism and does build lean muscle, which will help you to burn more calories.

Here are the types of exercise you need to be doing:

• Strength Training
• HIIT – short bursts of high-intensity cardio movements.
• Steady-state cardio

A mixture of all these types of exercises will keep your body guessing, improving the effectiveness of your exercise, and ensuring faster results.

How Often & How Long Should You Train for?

The best approach is to train every day. But the amount of time you train for will depend on the time you have available. Having 30 minutes a day is the ideal target. But if you only have 10 minutes, then make it a HIIT day and really make it count.

However, it is important to give muscles time to rest and recover. In practice, this means exercising different muscle groups each day, allowing the worked muscles 48 hours to recover.

Recovery time is important because it reduces the likelihood of injury and helps lean muscles become stronger. Thus, ensuring a higher resting metabolism and a greater rate of fat burning.

Training needs to fit into your current time table, which will make it easier to find the time for it and see the desired results.

Boosting The Results Of Your Workout Plan

Once you start exercising, it is easy to see the benefits and to feel the desire to do more. This is partly because the exercise becomes a habit, which means it gets done whether you feel like doing it or not.

Of course, the fact that the effects of a good diet and fat burning workout plan are visible is going to help anyone to work out more often.

But, the human body is very good at adapting to a myriad of different circumstances and situations. To get consistent results, it’s essential to keep pushing the limits of your body.

Doing this is easier than you think.

Simply make sure you have plenty of different exercise routines and that you mix them up on a regular basis. The more unpredictable the schedule and the exercise routine, the harder it will be for your body to predict and prepare for it. This will boost the results.

In addition, when completing strength training exercises it is essential to take on extra resistance when you can. The more muscles are pushed, the stronger they will get.

As already explained, this doesn’t mean you’ll get bulging biceps. What it does mean is better calorie burn and faster weight loss results.

The fact that you’ll feel fitter, look better, and be healthier is simply a bonus!

Think Shredding

The right fat burning workout plan, alongside visualizing your new body really does work. But, to ensure you’re successful, it’s a good idea to get some extra support. That’s where the FF30X program comes in.

You’ll get support, advice, motivation, and accountability, which is all the elements you need to successfully shred that fat and get the body you want.

Don’t forget, join the FF30 program today and start sharing your results. You can be the inspiration others need!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 creating a fat burning workout plan.

It's almost a cliché to steer people away from fad diets at this point. Even if it's great advice, most people know that extreme weight-loss diets aren't sustainable over long periods of time. The reason weight-loss diets remain popular is that everyone is looking for a diet that includes food they enjoy eating and works for losing excess fat.

Weight loss diets for men are typically designed with higher calorie allotments than those designed for women. In our article, The 10 Best Diets for Men Backed by Research, Erin laid out the common characteristics of the most effective weight loss diets for men.

The best diets for men all have a few things in common.

• Well balanced
• Sustainable
• Includes vegetables
• Includes fat 

The best and most effective diets all have the above criteria.

• Paleo diets
• Mediterranean diets
• Vegetarian diets
• Low carb diets
• Ketogenic diets
• Raw food diets
• Volumetric diets
• Dash diet
• Reduced calorie diets

If you're thinking about starting a diet, it's a good idea to take multiple things into consideration. Your situation is unique. So what works great for others, may not work for you.

Some people are just looking to lose a few pounds of fat on a short term diet. For those people, I would recommend they try intermittent fasting instead. Almost anything is better than eating some untested, highly restrictive diet with no benefits.

You shouldn't need to change your diet over a short term period to lose weight. If you cut out the junk, eat healthy whole foods, you should be able to adjust your portion sizes, and easily lose weight when needed.

Regardless, some of you will still want to look at short term diets. It's fine, really. Our bodies are amazingly adaptable. People have survived on some pretty terrible diets before.

If you decide to try what my mom calls “the hot dog diet” you'll probably only a suffer a few headaches, irregular bowel movements, and who knows, you may even lose a pound or two.

Strict diets are silly. 

Things to Consider When Choosing a Weight Loss Diet

Losing weight is not easy. It requires you to eat the right foods, in precise amounts, and to get plenty of exercise. This sounds easy enough, but unfortunately, most diets fail most people.

There are over 78 million overweight adults in the United States, and you can bet that very few of them actually choose to be that way. The majority of those people will try one diet or another within the next 6 to 12 months, and the majority of that group will fail to lose weight, or lose weight and fail to keep it off.

This doesn't mean overweight people are weak-willed. It also doesn't mean the diets they are trying are bad. It means they did not choose the right diet plan or diet program for their particular lifestyle and situation.

Successful weight loss has to begin with the right diet plan or diet program.

Here are some realistic considerations before committing to any plan or program.

The Best Weight Loss Diets are Inexpensive

Some big-name diet centers or programs are very pricey. Typically, you will not pay just a onetime fee. You may also pay a monthly fee and a fee for meal packages.

These companies often have deals, where you pay a set amount for each pound you want to lose, but even in those cases, you will still have to pay for the meal packages.

You may also have to sign a contract, which means you will have to pay for the remainder of the time in the contract even if you quit doing the program.

Almost any reputable organization will let you try their plan for free.

We offer a free one-day meal plan to give you a good idea of our suggested strategies.

If you are considering following a diet plan from a book or website, you must determine in advance if the foods listed for the diet or meal plans are affordable.

The sad truth is that healthy foods cost more than unhealthy foods. If you cannot afford to buy the foods needed to follow the diet plan, you will not stick to the plan. Remember that you will need to be able to afford those foods on a long-term basis.

Not all foods are obtainable in all areas. Check to see if particular foods are available at your local grocery stores.

If they aren't, see if the grocery stores will special order them for you. If that isn't an option, see if the foods can be ordered online. If they can, make sure the shipping doesn't break your food budget.

The Best Weight Loss Diets Include Food You Enjoy Eating

If the diet requires you to eat foods that you do not like you will not stick to the diet.

Humans have taste buds and nerve endings, so this is a pretty good indication that we were meant to enjoy the taste and texture of the foods we eat.

Additionally, if the diet requires you to eat foods that you have never tried before, you should make it a point to try those foods before committing to that diet plan.

The Best Diet Plans are Easy to Follow

The Fit Father's approach is to recommend simple whole foods. These are foods almost everyone enjoys eating.

Any and all weight-loss diets for men should include foods like fish, eggs, lean meat, poultry, nuts, fruits, and of course, vegetables. 

Questions to Ask

Does the diet fit with your lifestyle?

If you have a full-time job, children to raise and a home to take care of, you probably do not have a great deal of spare time.

If the food preparation needed for the diet plan you are considering will require time that you do not have or time that you do not want to spend on food preparation, chances are you won't stick to the diet plan.

If the food options for the diet do not allow you to eat out in restaurants or at a friend's home and the diet simply does not fit your lifestyle, you may need to move on to consider other programs.

If the diet requires you to spend an hour at a gym each day or to eat six meals a day and you don't have that kind of time available, the plan won't work for you.

Is the diet plan healthy?

A diet can sound incredibly healthy, but not necessarily be healthy for you in particular. For example, if you have diabetes, digestive issues, or you take certain medications, such as blood thinners, you have special dietary concerns.

In instances such as those, some foods must be eaten, and others must be avoided. Does that fit in with the diet plan you are considering?

Does the diet allow you to consume enough calories each day?

What about reaching the daily recommended values of vitamins and minerals? You've probably heard this a million times, but you should check with your doctor before starting any diet or physical exercise program.

For some people, this visit to discuss your diet with your doctor could mean the difference between life and death. Don't assume that a diet is healthy for you just because it is a healthy option for others.

One additional thing to consider is if there is a plan included in the diet program to help you keep the weight off once you have lost it.

Some people find that keeping the weight off is harder than it was to lose the weight in the first place. This is often because the meal structure is gone. You've been shoved out of the diet nest, and now you must learn to fly on your own – without help or guidance.

A good weight loss diet for men will allow you to make adjustments if you're still hungry after eating.

How to Spot a Bad Diet

Fad diets promise quick weight loss results, and if you've been struggling to drop those stubborn pounds, they may sound like the perfect solution.

Sadly, these diets often promote unbalanced and unhealthy eating habits, and they should be avoided.

By knowing what to look for, you'll be able to spot a fad diet and choose a safer and more effective weight loss plan.

No Exercise Necessary

To lose weight, you need to burn off more calories than you consume.

Diets that dismiss the idea of exercise and suggest that you can lose weight without getting off the couch are a clear indication of a fad diet.

Physical activity isn't just important for weight loss, it is a necessity, and it is also beneficial for heart health, muscle mass, and bone strength.

You Have to Eat the Food They Provide

Certain fad diets involve meal delivery services or require that you purchase specific products sold by the company.

Food delivery services may lead to some short-term weight loss success, but for long-term benefits, you need to develop new eating patterns.

You can lose weight by simply making better choices at your own grocery store, which is far more affordable than expensive delivery services.

Quick Fix

You've probably seen diet ads that promise 20 pounds of weight loss in a matter of weeks.

These diets are almost certainly fads.

While you may lose weight quickly when you first begin a new diet and exercise regimen, this will eventually level off to a steady rate.

A weight loss of one to three pounds each week is healthy and normal.

You Eliminate Entire Food Groups

Cutting entire groups of foods out of your diet is never a good idea. Some fad diets require that you cut out carbohydrates completely, including whole grains, certain vegetables, and fruits.

While limiting an intake of these foods may be helpful, elimination may lead to nutritional deficiencies.

A good diet will focus on eating calorie-light foods that are high in nutrients rather than cutting entire food groups out completely.

You Can't Find Any Scientific Evidence of Success

A fad diet may have a ton of testimonials from people who claim it worked for them, but you'll probably have a hard time finding any actual scientific evidence of success.

These enthusiastic success stories may be from paid actors or involve altered photographs. If you want a weight loss diet that works, look for one that is based on researched, scientific facts.

You Can Eat Whatever You Want

Some weight loss programs suggest that you can shed pounds while eating pizza, hamburgers, and candy bars. Perhaps the company behind the diet has a weight loss “supplement” or advocates for a high-intensity workout program.

Regardless of the logic behind these claims, this is a clear indication of a fad diet. If you really want to lose weight, you need to decrease the amount of calories that you consume.

Learning to spot fad diets is the first step to avoid them. While cutting calories and increasing activity is the most basic method to lose weight, a dietitian may be a good resource to develop a healthy eating plan that is right for your body.

Stick to Reputable Weight Loss Diets for Men

The Fit Father Project sticks to the tried and true principles that work. Our flagship program, FF30X, has helped thousands of men shed unwanted pounds. Our focus is on nutrition, but we also have tons of great workouts and video tutorials. Click the banner below to give our free one-day meal plan a try. As far as weight loss diets for men go, FF30X is a cut above the rest.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss diets for men.

Unless you live in a Hollywood movie, you've probably noticed that there’s a definite link between obesity and age. Bad eating habits, a lack of activity, and age-related metabolism often result in weight gain. But weight loss for older men is easier than you might think.

All you need is the right approach.

You may be wondering what makes this article so much better than all the others you've read. The answer is simple.

There are thousands of men who will testify to the success of the Fit Father Project approach.

The Fit father Project was founded by Dr. Anthony Balduzzi, who was determined not to make the same health mistakes his father did. By creating this site, he’s achieved his aim and helped thousands of others to achieve their own fitness goals.

You can be the next one to understand weight loss for older men and make a real difference to your life.

Fitness Is Important and Deep Down You Know It

Getting fit generally means losing weight. When it happens, you’re going to look better, people are going to notice this, and your self-confidence is going to rise.

That’s all good, but not the best reason for starting weight loss for older men and getting fitter.

Exercise strengthens your bones, boosts your cardio system, and improves your immunity. Strength training is particularly effective at helping you to maintain muscle and build core strength.

The result is a decreased risk of an array of age-related disease, including cancer and cardiovascular issues. You’ll also have better balance and be less likely to injure yourself if you do fall.

As an added bonus, you’ll be able to keep up with your kids and grandkids!

In fact, staying fitter as you age can decrease the risk of Alzheimer’s, diabetes, and even some cancers.

To be completely fair, let’s take a look at the disadvantages of weight loss for older men:

There are none!

Strategies for Successful Weight Loss for Older Men

There are several approaches you can take to successfully lose weight as an older man. You may want to mix the strategies or try a different one each week.

There is no right or wrong approach, as long as you’re doing something.

Strength Training

Strength training or resistance training is simple any exercise that forces you to use your own bodyweight or adds weights via dumbbells, kettlebells, or barbells. You can even try heavy bells if you want, but the noise might get irritating.

The best strength training exercises to start with are squats, lunges, deadlifts, push-ups, planks, and the farmers walk.

You should focus on 5 distinct areas:

1. Hips – Deadlifts and Hinges
2. Knees – Lunges and Squats
3. Pulling – Pull-ups and Rows
4. Pushing – Presses and Push-ups
5. Your gait – Walking and Running

Stop Eating Out

This is an easy strategy to adopt and incredibly effective.

Stop for a minute and consider how often you eat out or order take-out. Then consider how many calories those foods have.

Swap eating out and take-out for a sensible meal plan and you’ll be dropping your calorie intake. That’s going to help you lose weight.

Check out this free 1-day meal plan for some inspiration to get you started.

Review Your Diet

In the same way that you can stop eating out, take a look at what you’re actually eating when you’re at home. Processed foods tend to be full of sugars, salt, and other non-beneficial items.

Ditch the processed foods and start eating whole foods.

In fact, the easiest way to start this strategy is to take a look at the perfect plate approach to food. It will help you to eat a more balanced, nutritious meal.

Try HIIT

HIIT or High-Intensity Interval Training involves completing exercises at full intensity for a short period, then resting for an equally short period.

Research has consistently suggested HIIT is extremely efficient at burning fat.

An ideal approach is to pick 8 exercises and complete each for 20 seconds, rest for 10 and repeat, until you've completed 3 minutes per exercise.

The whole routine will take less than 30 minutes, but it will be very effective.

Intermittent Fasting

Another great strategy to help you lose weight is intermittent fasting. In essence, you focus on eating 500 calories or less on two days of the week.

These days do not have consecutive either.

The principle is simple: eating fewer calories than your body needs will result in weight loss. Of course, you need to eat your maintenance calories or less for the rest of the week as well.

Take the First Step Today

Committing to one of the above strategies is easier than you think.
All you need to do is join the Fit Father Project today and share your story and goal. Then promise to post a periodical update.

You’ll be accountable and want to show the other men what you can do. They’ll be interested, supportive, and motivational.

Great Example Exercises to Try

Check out the following example exercises that you can do. Choose at least one and get started today; don’t put it off until tomorrow. There really is no time like the present.

Swimming

Jumping into a pool is easy and can be fun. More importantly, it places no stress on your joints, helping to reduce the risk of injury.

The ideal way to start is to swim as many lengths as you can in a set time. All you have to do is try to increase the number of lengths you do each time you swim.

Walk, Jog & Sprint

You can do all three of these in succession or simply start walking and progress to running and sprinting. Your decision will depend on your current fitness level.

This is an impact activity, but doing it once or twice a week will help to strengthen your bones. You can always use an elliptical trainer the other days.

Get On Your Bike

Cycling is really easy and fun, especially if you go with a friend. You don’t need to go flat out, just keep pedaling for as long as you can.

Pick a flat route, and you’ll find it easier, adding hills can come later.

Do the Gym Round

Strength training as you age is exceptionally important. Aging and slowing metabolisms can decrease muscle mass by as much as 50%. This makes you less capable of doing things and more likely to be injured in a fall.

Muscle burns calories even when resting.
Increasing your muscle will ensure you can push your body harder and burn even more calories. This will speed up your weight loss journey.

You don’t have to be an expert to hit the gym. The trainers will help you with each piece of equipment, but a good starting round would be:

• Leg press
• Lying leg curls
• Lat pulldown, you may find it best to start with the wide grip version.
• Shoulder press
• Bicep curl
• Tricep pushdown
• Seated Row

Aim to do at least one set of 10-12 reps, if you can do more sets go for it!

Battle Ropes

This is something you can do at home. All you need is a long rope wrapped around a tree or other sturdy object. Hold one end of the rope in each hand.

Start by lifting each arm up and down, alternating so that one arm is up when the other is down. Increase your speed and then start crisscrossing your arms.

See how long you can last!

HIIT

We’ve already touched on the principles of HIIT above.

Try the following without pausing between exercises:

• 20 Bodyweight squats
• 10 Dumbbell rows
• 20 Walking lunges
• 10 Push-ups
• 25 Jumping Jacks
• 15-second Plank

Break for 2 minutes and then repeat; see if you can do the whole cycle three times.

Check Out These Food Suggestions

It is important to eat right. In fact, 80% of weight loss at any age is about nutrition.

Put simply, in order to lose weight, you need to eat fewer calories than your body actually needs. Of course, the type of food helps as you want to ensure your body is getting the right nutrition.

Types of food you should be eating include:

• Whole eggs
• Salmon or other oily fish
• Cruciferous vegetables
• Leafy greens
• Beans and Legumes
• Greek Yogurt
• Oatmeal
• Whole grains
• Nuts
• Green tea
• Dark Chocolate

As you can see, staying away from processed foods is the real secret to eating better. Of course, you need to approach all these foods in moderation. It is possible to have too much of a good thing!

Here are a few meal suggestions to get you started:

• Salmon or Tuna Salad with a baked potato.
• Spaghetti squash lasagna.
• Chicken quinoa burritos and vegetables.
• Oatmeal – usually for breakfast but can be had at any time of the day.

Top Tip: Plan your week’s food in advance and prepare it in one or two goes. It will save you time and reduce the risk of straying from your diet.

It’s worth having a look at the free 1-day meal plan and then sign up to the Fit Father Project for plenty more inspiration.

Extra Tips To Boost Your Weight Loss Abilities

Start building good habits today by doing one or more of the following:

• Setting a clearly defined and achievable goal.
• Reduce your rest time between sets.
• Consider a whey protein supplement.
• Try a salad or glass of water before you eat a meal.
• Drink water when you feel hungry.
• Start a food journal.
• Shrink your plates and hence your serving sizes.
• Weigh yourself once a week.
• Always take the stairs.
• Eat cayenne pepper daily.
• Leave something on your plate every time you eat.
• Walk instead of taking the car, when possible.

Start Now Before You Can Change Your Mind

Procrastination is your enemy. Don’t think too much about what you’re going to do. Simply make a promise to yourself that you’ll eat better for one week and start your weight loss for older men strategy.

Don’t forget you can check out the free 1-day meal plan for inspiration.

If you’re not already a member, join the Fit Father Project today and become part of an online community dedicated to weight loss and muscle building.

You may not be the man you want to be, but you can be. All you have to do is take the first step. Within a month, you’ll start creating habits that will last you a lifetime, leaving you feeling fitter and healthier than even you thought possible.

Weight loss for older men is possible. But, you must remember that too many changes at once can be challenging. You’ll experience much greater success if you gradually change your exercise and eating habits. You’re after a healthier lifestyle which will help you lose weight, not a quick fix, no matter how appealing it may appear.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss for older men.

It’s a sad fact that nearly ¾ of American men are overweight or obese. Perhaps even worse is the fact that men aged 50-54 have the greatest prevalence of obesity (80%). Fortunately, it doesn't matter what age you are, you can drop the pounds with the right strategy for losing weight after 50.

This article is geared towards men. Women should check out the Fit Mother Project's article on losing weight after 50.

The good news is that you’re in the right place! We love to help people adopt a fresh approach, lose the weight, and reveal a fitter, healthier self.

If you haven’t got time to read this all now, bookmark it and come back to it later, but get started on losing weight right away. Get started with this free meal plan and workout routine.

Why Weight Gain Is So Common

It’s easy to suggest that fast food is the issue, after all, fast food is generally high in calories and fat. But, while this can be a contributory factor, it’s not the real reason you’re gaining weight.

Weight gain is driven by calorie intake.

If you consume more calories than your body needs, (your maintenance amount), then you will gain weight.

The recommended calorie intake for a man over 50 is 2,200; a figure that drops to 2,000 when you pass 60.

The problem is that most men continue to eat as they did in their 20’s when calorific demand is approximately 2,500. Consuming 300 extra calories a day is going to result in weight gain over time.

In fact, there are several key issues that cause weight gain and make it critical to learn about losing weight after 50.

1. Decrease In Muscle Mass

As men age, their levels of testosterone start to drop. This actually starts from the moment you hit 30. Unfortunately, testosterone has been shown to increase muscle mass by increasing the level of protein synthesis in your body. Less testosterone is likely to equate to a decrease in muscle mass.

2. Lower Metabolic Rate

The speed of your metabolism affects your ability to absorb energy from food. In short, if your metabolism is slowing your digestive system is less efficient, resulting in less energy from your food and more fat stored.

Hormonal changes as you age, illness, and your body developing a resistance to leptin will all contribute to a slowing of your metabolic rate, leading to weight gain.

3. Decrease in Activity Levels

When you’re young, it’s easy to eat anything because you’re active all the time. Unfortunately, as you age, life takes over. Work and family often prevent men from finding time to exercise.

The bottom line is that an increase in eating out, combined with a lack of time to exercise, change in hormones, and the natural slowing of your body will cause weight gain.

The good news is that you can do something about it and start losing weight after 50; you’re never too old!

The Right Approach to Losing Weight After 50 Is Critical

Losing weight after 50 is more than just possible, there are thousands of men who have achieved success with the Fit Father Project.

You can be one of them; all you need is the right approach.

Simply cutting calories is a great start.

After all, eating fewer calories will result in less fat storage. Eating fewer calories than your maintenance amount will result in weight loss.

But, to be really effective when losing weight after 50, you need to understand the different approaches to weight loss according to age.

Older Men vs. Younger Men

In general, it’s easy to lose muscle and gain fat as you age. This is because of the changes in your body already previously.

However, this knowledge can be used to benefit you!

Young men often rely on being physically active in order to stay in shape.

Exercise routines can generally be structured around cardio activities; increasing the body’s endurance, burning fat, and helping them to stay in shape.

Men over 50 will likely have had some muscle loss; that’s why their routines need to focus more on weight lifting.

Did you know that a pound of muscle burns approximately 5 times more calories than a pound of fat when resting?

That may not seem like a lot, but building muscle will increase your ability to burn fat and boost your energy levels.

In addition, muscle growth ensures you have better balance and stronger bones, which will help to prevent you from falling and getting injured.

Loss of muscle has also been linked with an increased risk of age-related disease and reduced energy levels.

You may be surprised to learn that muscle loss starts at the age of 30, the same time that testosterone levels start to drop. This is actually why younger men should include weight lifting in their routine, and it is the founding block to losing weight after 50.

Do you want to know the really good news? Older men actually have great muscle synthetic response. In short, you can build muscle as fast as your younger counterparts!

The Role of Food In Weight Loss

It doesn't matter what people tell you and how much exercise you do; you need to look at what you’re eating. Put simply, you can’t out exercise a bad diet. But, there is more to this than simply eating fewer calories than your body needs.

The first step is to take a look at this free meal plan; it will give you an idea of the foods you should be eating.

The real secret is not just in balancing the types of food you eat, it’s in making sure you get all the nutrition you need.

Here are several points to help you get the nutrition right:

Whole Foods

Whole foods are foods that have not been processed.

Processing destroys many of the beneficial bacteria and adds an array of items that will not help your weight loss efforts.

These include stabilizers to extend the life of the food, salt, and even sugars/sweeteners. They’ll make you want to keep eating the food!

Good examples are whole grains, vegetables, fruit, legumes, beans, lentils, etc.

Portioning Macronutrients

Macronutrients sound impressive. In reality, it is simply the term used to describe your intake of protein, carbs, and fats. All macronutrients are essential to maintaining a healthy body.

It’s actually quite easy to regulate your intake.

The perfect plate approach to food is all you need to know to achieve a balanced, and nutritious, meal every time.

If you want to temporarily boost your fat loss, you can try a high protein, low carb diet. But, in the long term, the perfect plate approach is the healthiest and easiest option.

Gut Bacteria and Weight Loss

You may be surprised to find that your gut bacteria play an important part in your health and your ability to gain or lose weight!

There are approximately 40 trillion microorganisms in your gut. This is important to ensure all the nutrients possible are absorbed from the food you eat.

However, science has discovered that a shortage of butyrate is likely to increase your chances of obesity and even contracting type 2 diabetes. Some gut bacteria can also make you feel hungrier, increasing your food consumption and weight gain.

The key to having healthy gut bacteria comes from eating plenty of plant-based whole foods and staying away from over processed junk. Eating probiotics, such as live yogurt or pickles, can also help improve your gut health.

Get Active & Stay Active

Losing weight after 50 is possible by just reducing your calorie intake. But, to sustain this, improve your health, and boost your energy levels; you need to be getting and staying active.

There are two states your body can enter when exercising, depending on what exercise you are doing:

Anaerobic Exercise

If you are exercising exceptionally hard, then you’ll be unable to catch your breath. This is common when you’re doing very high-intensity exercise or weight lifting. In short, you’ll be unable to do the exercise for more than a few minutes.

In this anaerobic state, your body will be relying on energy broken down from your muscle stores. It’s essential to refuel on protein after you’ve worked out; this will ensure your muscles heal and rebuild, stronger and bigger.

Aerobic Exercise

In contrast, you should be able to breathe and even hold a conversation when in an aerobic state. With this type of exercise, your body is utilizing oxygen and your existing stores of energy to power your body.

After approximately 20 minutes, your stores will be exhausted and your body will start burning fat; hence the term aerobic fat burning. Running and cycling are good examples of this type of workout.

The best approach to weight loss after 50 is to do both anaerobic and aerobic exercises.

Not only does this keep your body guessing what is coming next, but it will also help you to burn fat and to build muscle, (which increases your fat burning capabilities).

The Effects of Stress & How To Control It

There are many pressures in everyday life, your family, work, bills, and the list goes on.

Unfortunately, every time you are in a pressure situation your body responds by releasing the hormone cortisol. This is an ancient response that prepares your body for flight or fight.

Although it’s not essential in most of the stressful situations you face, the production of it is unavoidable.

Cortisol production blocks the production of other hormones, including those that control appetite and encourage muscle growth.

That’s why it’s imperative that you learn to recognize stressful situations and discover how to negate their effects or avoid them. Of course, it’s not always possible to avoid a stressful situation, but these tips will help:

• Start a journal that records when you’re stressed; and why.
• Recognizing your stress triggers will allow you to plan your day to avoid them; when possible.
• Discover the power of meditation to calm your mind.
• Exercise daily, this relieves stress and releases endorphins that make you feel good.
• Sleep more; see the next section.
• Communicate about your issues with someone you trust.
• Switch off from blue screens, (computers and phones), periodically.
• Learn to say no. You can’t do everything; it’s time to prioritize.

The Power Of Sleep

Every man should aim to get between 6-8 hours of sleep every night. Research suggests that getting enough sleep helps slow the aging process.

But, more importantly, when you sleep your body repairs and balances itself.

Sleeping allows your hormone levels to return to normal, stress levels fall, your appetite hormone reduces and your fullness one increases; all great for weight loss.

In addition, your body can focus on protein synthesis which repairs and strengthens muscles; helping your efforts to lose weight, while getting fitter and stronger.

To ensure you get enough sleep, work backward from the time you have to get up. Make sure you have at least 8 hours in bed and avoid caffeine or exercise for at least an hour before bed.

Ideally, you should turn off devices emitting blue light then as well.

Understanding Your Mental Wellness

One of the biggest assets most men over 50 have is that wisdom comes with age. You also know it’s important to think before you act and you probably have the self-discipline to follow through with challenges.

Final Thoughts to Get You Started

You can start adjusting your diet today and lifting weights, and it won’t take long for you to feel and see the results.

However, before you start any exercise routine, it is imperative that you warm up properly and warm down afterward. This requires you to stimulate the muscles you’re about to use through dynamic exercises, and then hold them to stretch them afterward.

Warm-ups and stretches reduce the risk of injury and DOMS (Delayed Onset Muscle Soreness).

As with anything new, small changes are best. This will increase the likelihood of you making changes for life and not just for a few weeks. Check out this meal plan and workout; it is the perfect way to get started. You can build on this and share your success with the other members of the Fit Father Project.

Losing weight after 50 may not be a walk in the park, but it is possible and lifting weights can be done in less time than walking in the park!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 losing weight after 50.

Let’s get one thing straight; trying to lose weight fast is not usually a good idea. With that said, there are times when it is necessary. If you have the time, it is better to develop a meal plan for extreme weight loss and focus on long term sustainability.

The reason is simple. Do it slower, and you’ll stand more chance of keeping the weight off, which must be your long term aim.

Don’t forget that as with any type of weight loss or even a muscle-building program, you’ll do much better if you have the support of a friend or partner.

Why You Need A Meal Plan for Extreme Weight Loss

The basis of losing weight is to consume fewer calories than your body needs on a daily basis. In effect, you could use this calculator to find your maintenance amount and then count calories to ensure you eat 300-500 less per day.

Have you ever tried counting calories? It’s not easy allocating a calorie figure to everything you eat and then keeping track of it. In fact, it can start to feel like a real burden.

But, if you adopt a meal plan for extreme weight loss, you'll need to spend a little time thinking about what and how much you’re going to eat. You should at least have a good idea of the types of foods you should be eating and how many calories they have per serving.

Having a meal plan for extreme weight loss allows you to control the rate of loss without the weight reduction taking over your life. Of course, that won’t stop you wanting to shout about it as the weight starts to disappear!

The Risks Associated With Extreme Weight Loss

Extreme weight loss doesn't have to be done quickly. In fact, if you do choose to lose more than 3 pounds a week, then you’re at increased risk of getting gallstones. It’s also true that if you eat less than 800 calories a day for an extended period of time, you’re more likely to develop heart disease.

Losing weight too fast can also mean having to deal with excess skin, as it hasn't had the opportunity to shrink with you.

The health issues that come with being overweight far outweigh the risks associated with extreme weight loss.

The good news is that extreme weight loss doesn't even have to present a risk, providing you’re happy to do it at a healthy pace. This will also allow you to create healthy habits that will last a lifetime.

Foods You Should Be Eating

The first step in developing a meal plan for extreme weight loss is to understand what foods you should be eating and which you need to avoid.

Here are some of the best foods to be eating if you’re hoping to lose weight:

• Whole eggs – high in protein and other nutrients, helping you to get nutrition without excess calories.
• Leafy Greens – While being very nutritious, leafy greens are also very good at filling you up without loading you up with calories.
• Salmon – the protein, healthy fats, and other nutrients in salmon will help you to stay feeling full and offer an array of other health benefits.
• Cruciferous Vegetables – The most common ones are broccoli and cauliflower, although cabbage and sprouts are also cruciferous. These types of vegetable have a high fiber content helping you to stay feeling full for longer.
• Lean Chicken Breast – You can also eat lean beef. Despite the poor reviews of late, both of these meats are high in protein, which helps you feel full while burning more calories than any other food type.
• White Potatoes – It’s normal to want to stay away from white potatoes, but they actually have almost every nutrient you need; you can survive for an extended period on just these!
• Beans & Legumes – Lentils, kidney beans, and even black beans are all very high in protein and fiber; you’ll feel full quickly after eating these.
• Dairy – You may be surprised to find that dairy products are usually very high in protein. It provides energy to repair muscles and help you to stay feeling full. Cottage cheese is a great example of something that has a high protein content and low fat/carbohydrate content.
• Nuts – A small handful of these will help you to feel full as they are full of protein. They can even boost your weight loss achievements by increasing the speed of your metabolism.
• Whole Grains – These are generally loaded with fiber helping you to stay feeling full.
• Grapefruit – Eating just ½ a grapefruit before a meal will increase your weight loss abilities.
• Chia – These seeds are 40% fiber and absorb 11-12 times their weight in your stomach leaving you feeling fuller for much longer.

This isn't the complete list of best foods to eat to lose weight, but it’s enough to show you that your diet can be varied and food can still be enjoyable.

How Intermittent Fasting Can Help

Intermittent fasting is the practice of not eating. The idea is to only eat within a planned period of time, extending the period of the day you don't eat. 

In basic terms, this will lower your calorie intake, which will virtually guarantee that you lose weight. However, avoiding food for several hours will also put your body in a process known as ketosis. This is because your body is unable to obtain energy for carbohydrates, as it usually does.

Instead, your body will burn fat inside your fat cells, boosting your weight loss achievements. However, it should be noted that starving your body for too long will encourage it to store fat.

Check out this guide to intermittent fasting before you get started.

The Importance Of Nutrition

It is possible to reduce your calorie intake by eating just one fast-food burger a day. This can actually help you to lose weight because you’re eating fewer calories than your body needs.

But, one burger will not offer all the nutrition you need. If you don’t get the right nutrients, then your body will stop working so efficiently.

It is important to be aware of your daily nutrition requirements. Being aware will help to ensure your meals are balanced and healthy. Of course, you can use supplements for specific vitamins or minerals. But, this should not be seen as a way of getting all the nutrition you need.

• Carbohydrates – these are essential for energy. If you don’t have enough, then your body may try to consume the protein in your muscles and bones.
• Protein – This is essential for the repair and growth of all the cells in your body, including your muscles. There are 9 essential amino acids that cannot be made by the human body but need to be consumed every day. You can get all of them from a varied diet.
• Fats – Surprisingly, these are not your enemy when trying to lose weight. Your body actually needs fat as a form of energy; it is twice as potent as carbohydrates. Of course, you need the right fats. Focus on mono and polyunsaturated as well as omega-3.
• Calcium – You need this for strong bones and teeth. It is also essential for blood clotting and muscular contraction.
• Iron – Iron deficiencies are becoming common, which is concerning when this is vital for several functions in the body.
• Zinc – This is actually very useful at boosting your immune system. But, it is also an essential part of the testosterone production process.
• Vitamins – All the vitamins have their place and help your body to function properly. It’s important to get enough of them on a daily basis.

Additional Tips For Extreme Weight Loss

There are several extra things you can do to help ensure you stick to your meal plan for extreme weight loss and really achieve your goals:

• Skip the sugar.
• Drink water 30 minutes before a meal.
• Consume plenty of fiber.
• Eat Slowly.
• Use a smaller plate.
• Drink water before snacking.
• Set goals & remember that even extreme weight loss can take time!
• Start a food journal.
• Choose your own path. After all, everyone is unique.
• Read the ingredients; you’ll be surprised what’s in some things.
• Have a glass of water when you think you’re hungry; it may just be thirst.

Don’t Forget a Little Exercise

It doesn't matter how overweight you are; you can start exercising. Simply push the limits of what your body can currently do. If a walk to the end of your garden path leaves you exhausted, then do it every day, and you’ll soon be going further.

At the other end of the scale, if you’re already active, then simply choose several activities that will allow you to exercise for between 120-150 minutes a week. Ideally, these should be a mixture of cardio and strength training, which will give you the best results.

The key is to commit 30 minutes a day in your diary and then do as much exercise as you can in that time; you should feel exhausted afterward! At least you’ll know you’re giving it 100%; you’ll be surprised at how quickly you feel the benefits.

Don’t forget to enlist a friend. It’s much easier to stick to an exercise schedule if there are two or more of you doing it!

Getting the Support You Need

Don’t forget, variety and support are key. You can try out the free 1-day meal plan to help show you the other food options available. You should also join the FF30X program; it will give you the support and the accountability you’re going to need to succeed.

Losing weight is possible. Adopting the meal plan for extreme weight loss just makes it easier to stick to a plan and achieve your goal. It doesn't matter if it takes you a month, or a year; you can be the man you want to be.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 creating a meal plan for extreme weight loss.

If you aren't a water drinker, you might be wondering if dehydration prevents you from meeting weight loss goals. Believe it or there is a strong connection between water, hydration, and weight loss. Hopefully this article will inspire you to make water your new drink of choice!

The Relationship between Hydration and Weight Loss

Numerous studies show that water intake is linked weight loss, but you might be wondering how this is possible? Researchers say it’s because of numerous reasons, such as:

• Hydration helps boost satiety, decreasing food intake at meals
• Water increases your body's ability to burn fat
• Staying hydrated maximizes energy levels

The main reason increasing water intake works for weight loss is because water helps fill you up. It takes up space in your stomach, tricking your body into thinking it's full and satisfied.

Try a simple trick to find out for yourself. If you begin to feel hungry, drink a couple cups of water to see if your hunger diminishes. Water also enhances fat burning and keeps your energy levels high, especially during strenuous workouts.

How Much Water Should I Drink for Weight Loss?

Dropping weight with water involves setting daily water intake goals. Drink water as often as you can. A few tips for setting water goals to effectively shed pounds include:

#1 Drink Water When You First Wake Up

When weight loss is your goal, aim to drink about 16-32 ounces, or 2-4 cups, of water when you first wake up in the morning. Doing so:

• Gives your metabolism a boost
• Keeps you from overeating at breakfast
• Energizes you
• Helps your body burn fat
• Reverses dehydration that can happen overnight

Make it a habit to drink water each morning as part of your daily routine, to maximize weight and fat loss results.

#2 Drink Water Before Meals

If you weigh more than you’d like to, drinking water before meals helps you reach your goal weight.

Research shows that drinking about 2 cups of water before each meal helps you eat fewer overall calories and enhances weight loss.

#3 Set Water Intake Goals

In order to achieve the weight loss or muscle gains you desire, aim to set daily water intake goals.

Everybody is different, but in general men should aim to drink at least 16 cups of water each day to maximize health and wellness and maintain a healthy weight.

This amount is a recommendation from the Institute of Medicine, and equates to drinking a gallon of water each day. You may have already heard about this ‘gallon per day’ recommendation. It’s a good goal to strive for, but everybody is different.

#4 Calculate Individual Water Needs

To calculate your individual water intake goals, divide your body weight (in pounds) by 2, and add 32 to that number.

For example if you weigh 200 pounds, divide 200 by 2 to reach 100 and add 32 for a total of 132 ounces as your daily water intake goal. Because there are 8 ounces in a cup, you'd need about 16.5 cups per day.

#5 Know that Water Requirements Vary

Know that every man is different, so listen to your body when it comes to individual water goals. Water needs are based on:

• Body weight
• Amount of lean muscle vs. body fat
• How active you are throughout the day
• How much you sweat
• The air temperature and humidity
• Whether or not you’re dehydrated

Very active men and men living in hotter climates generally require more water than less active men living in cooler climates. If you feel thirsty, drink water! Even if it means you exceed daily water recommendations.

#5 Look at Your Urine

Believe it or not, the color of your urine helps determine if you’re drinking enough water to stay hydrated.

If your urine is clear or light yellow in color, chances are you’re getting plenty of water.

If your pee is bright yellow, dark yellow, or brownish in color, boost your water intake until your urine becomes light yellow or clear.

#6 Track Trips to the Bathroom

The number of times you urinate daily is another indication of whether or not you’re drinking enough water.

According to Cleveland Clinic, urinating about 6-8 times within a 24-hour period is considered normal. This number varies from person to person, but you can use 6-8 times daily as guideline.

Ways to Drink More Water: Tips and Tricks

If you’re not drinking enough water to lose weight and feel your best, a few simple tips and tricks can help increase your daily water intake:

#1 Keep a Water Journal

A good way to know if you’re drinking the water needed to stay healthy and drop excess weight is to keep a daily water journal. In it, set goals of drinking 2-4 cups of water when you wake up, 2 cups of water before meals, and 16 cups (1 gallon) of water as a daily total.

You can also use the formula above to determine your individual water needs for weight loss. Track actual water intake in your journal to find out how your habits measure up.

#2 Always Carry a Water Bottle with You

An easy way to track daily water intake and know if you’re drinking a gallon a day is to keep a gallon jug of water with you at work, home, or while on the go.

You can use a smaller water bottle and refill it, or take several water bottles filled with quality, filtered water with you. Slowly sip on water throughout the day, especially before meals, and try to meet water intake goals before you head to bed each night.

#3 Drink Cold Water 

Many people have found that drinking water at a cold temperature enhances its palatability compared with room temperature water.

Your body can absorb colder water better than warm water too. To make it easier to drink water for better hydration and weight loss, refrigerate it before drinking water or add ice to it.

#4 Flavor Your Water

Some men have a difficult time drinking enough water for hydration and weight loss because they simply don’t like the taste of plain water.

If this is the case for you, add flavor using lemon, lime, other fresh fruit chunks, a tiny amount of fruit juice, pink Himalayan salt, mint leaves, or cucumber slices.

Or consider drinking bubbly mineral water in place of regular water to change things up a bit.

#5 Drink Coffee or Tea

Drinking black coffee or unsweetened tea counts toward your daily water goals!

That’s because these unsweetened beverages mainly consist of water and provide just 5 calories or less per serving.

Coffee and green tea contain disease-fighting antioxidants and caffeine, which boosts your energy and your body's ability to burn calories and fat.

Research shows that regular consumption of coffee or tea (3 cups or more daily) is associated with lower body mass indexes (BMIs) and smaller waist circumferences compared with people who drink less than 1 cup per day.

#6 Nix Sugary Drinks

Sugary drinks do help you stay hydrated, but also add unnecessary empty calories to your meal plan and hinder weight loss.

These beverages increase cravings for additional sugary drinks and other sweet treats. Drinking plain water, or water flavored with fruit chunks, is best when weight loss, fat loss, and lower disease risks are your goals.

#7 Steer Clear of Diet Drinks

Diet sodas and other artificially-sweetened drinks can help hydrate you, but diet drinks aren’t the best choice for weight loss.

That’s because while many diet drinks are calorie-free, they taste sweet and can induce cravings for sweets and other sugary foods and drinks.

Studies show that diet soft drinks are associated with larger waists.

Is Dehydration the Reason I’m Not Losing Weight?

If you’re eating right and exercising regularly but still not dropping weight, you may be drinking too little water. However, dehydration isn't the only reason weight loss doesn't happen for many men. Other reasons for ineffective weight loss can  include:

#1 You’re Not Getting Enough Sleep

Even if you’re drinking enough water, weight loss may not happen if you’re getting too little sleep.

The reason is because chronic sleep deprivation changes hormones within your body responsible for appetite, increasing hunger and sugar cravings and hindering weight loss.

Aim to sleep 7-9 hours each night, which is the recommendation of the Centers for Disease Control and Prevention (CDC).

#2 You’re Eating Too Many Calories

Drinking plenty of water helps reduce your overall calorie intake for weight loss, but doesn’t guarantee you’ll shed pounds if you’re eating too many calories due to poor food choices.

Men seeking weight loss often require 1,500-1,800 calories daily. However, individual weight loss calorie requirements vary based on your usual intake.

Aim to reduce your current energy intake by 500-1,000 calories daily to effectively drop 1-2 pounds per week and keep it off long term.

#3 You’re Chronically Stressed

As with sleep deprivation, chronic stress alters your body’s hormone levels, which can increase hunger and food cravings.

Even if you’re drinking plenty of water, studies show that hormone fluctuations associated with stress can lead to weight gain.

You can’t always avoid stressful situations, but do your best to de-stress by working out regularly, getting outdoors, and not overbooking your schedule.

#4 You’re Sitting Too Much

Working out regularly doesn't mean you’re on your feet as much as you should be for effective weight loss. If you have a 40+ hour per week desk job, move around as much as you can throughout the day, as studies show long time periods spent sitting are associated with higher body mass indexes in men.

Try a sit-stand desk at work or take regular walking (or stair climbing) breaks throughout the day to stay as active as possible. If you’re sitting at a work desk longer than you’d like to during the day, choose active hobbies at home in addition to regular workouts, vs. television viewing or social media screen time.

#5 Your Hormone Levels Aren't Balanced

In addition to hormone imbalances caused by stress and sleep deprivation, other hormone problems can occur in men that hinder weight loss even if you're drinking plenty of water.

For example, men over 40 might have low testosterone levels or thyroid hormone imbalances that make weight and fat loss much more difficult.

Have your doctor check hormone levels to rule out an imbalance if you struggle with weight loss despite being hydrated, eating healthy, and working out regularly.

#6 You Haven't Tried the Right Weight Loss Program

If you picked a fad diet but aren't losing weight or keeping it off, the diet you chose isn't the right fit for you.

For example, you might have a difficult time sticking with a classic ketogenic diet, raw foods diet, or a low-fat diet for more than a few weeks.

Many men have had weight loss success while staying energized by following well-balanced, reduced-calorie meal plans specifically designed for men.

Is the Fit Father Project (FF30X) Right for Me?

FF30X is a weight loss plan specifically designed for busy dads over 40. It offers men the motivational support needed to stay on track with weight loss and healthy weight management long term.

You’ll drink plenty of water when signing up for FF30X, but will also eat a good mix of vegetables, fruits, whole grains, legumes, healthy protein foods, nuts, seeds, and other heart-healthy fats. It's a program designed meets each father's individual needs. For example, if you're always on the go, your FF30X healthy meal plans can be too!

With FF30X, you’ll receive fat-burning and muscle-building workouts to meet weight and fat loss goals, while building muscle in all the right places to achieve the physique you desire in a short time period. Choosing a weight loss program you can stick with long term is the key to success.

Drinking about 16 cups, or 1 gallon, of water daily is a good place to begin when hydration and weight loss is your goal. Divide your body weight in pounds by 2 and add 32 to that number to calculate the amount of ounces for your individual hydration needs.

When you’re ready for help with the next step in your weight loss journey to get real results despite a busy schedule, sign up for the Fit Father Project's:

• FREE 1-day meal plan
• FREE fat-burning workout
• FREE muscle-building workout

Sometimes all you need is some guidance and motivational support to take weight and fat loss to the next level! Give FF30X a try to find out how easy drinking water for hydration and weight loss can be!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*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 hydration and weight loss.

Have you ever had a particularly good session in the gym and grabbed a bar of chocolate on the way out to celebrate? It’s one of the most common weight loss mistakes and one that I’m guilty of over and over again!

I’m getting better at resisting that temptation because I know how bad it is for my weight loss goals. But there are plenty of weight loss mistakes to make.

Perhaps the biggest weight loss mistake is to try to do it alone. The support and accountability that friends and family can provide are extremely beneficial for almost any project.

FF30X is a weight loss program that's designed to give you an edge from day one. The support, accountability, and guidance have helped thousands of men transform their bodies and lead a healthier life.

Weight Loss Mistake #12:
Looking at the Scales Too Often

The first thing you probably do when wanting to lose weight is to take a look at the scales. Knowing where you stand gives you a base figure and helps you calculate how much you want to lose, enabling you to track that loss.

If you’re exercising to lose weight, then you may also be increasing muscle mass. The scales won’t be going down, but you’ll be healthier.

If you’re not even exercising then looking at the scales too much can take away your motivation, especially if they don't go down as fast as you want them.

Either option is likely to damage your ability to achieve your goals.

Instead, weigh yourself just once every two weeks and take measurements of your waist, thighs, arms, and chest. The change in these will show you how your body is really changing.

Weight Loss Mistake #11:
Obsessing Over Calories

Counting calories can seem like a great way to eat less than your body needs. You’ll need to discover your maintenance calorie amount , so you know how much to eat. 

While counting calories can be helpful to some people, being obsessive about calories could have a negative impact.

A much better tactic is to have a good understanding of the number of calories that are in the foods you eat.

Skip the obsessive calorie counting. Instead, focus on eating healthy when you’re hungry.

Weight Loss Mistake #10:
Exercising Too Often

Exercise burns calories, that’s generally a good thing for weight loss. But if you exercise too much, you’ll increase your chance of injury, and risk burning out your body.

The result will be a long break before you can exercise again. In addition, your stress levels are likely to go up, which can negatively impact your weight loss efforts.

The solution is surprisingly simple. Focus on 30 minutes to an hour of exercise per day, preferably alternating days between cardio and strength training. Take a couple of rest days if you're pushing it too much.

Weight Loss Mistake #9:
Not Doing Enough Strength Training

Strength training, bodybuilding, or weight lifting is often overlooked when you’re trying to lose weight. In fact, it is the most common weight loss mistake among older men.

The theory is that you don’t want to bulk up, you’re trying to lose weight.

But, the reality is that strength training increases your metabolism, burns more calories, and improves your ability to do other exercises. The effects of strength training last long after you've finished your workout.

For weight loss, choose some exercises that allow you to focus on upper body one day and lower body another. You should be aiming for 10-12 reps and 3 sets with the maximum weight you can manage in order to complete all the reps.

Don’t be ashamed to start light and build up; it’s better than getting injured on your first attempt.

Weight Loss Mistake #8:
Opting for Low Fat Foods

It can seem like a no-brainer to choose low fat, low sugar, or even no-sugar foods.

Unfortunately, those foods are still processed, and the sugar and fats are replaced with sweeteners and artificial flavorings. They can actually be worse for your waistline!

Instead, check out the perfect plate eating method.

The aim is to make every plate ¼ protein, ¼ carbohydrates, and ½ vegetables. Once you perfect the approach, you’ll even find you can prepare meals in advance; saving you time and reducing temptation on a daily basis.

Weight Loss Mistake #7:
Not Enough Protein

Protein is essential for your body. It is an important part of the process of repairing muscles, and it can help you to feel fuller for longer. This will reduce your desire to snack.

However, too much protein will be stored as fat, increasing your weight.  On the other hand, too little protein is likely to leave you feeling hungry at the wrong times, which leads to snacking.

Fortunately, adopting the perfect plate approach to eating, as mentioned above, will help to ensure you have all the nutrients your body needs.

Dieting is incredibly popular. But, most diets are designed to be extreme, which can encourage weight loss. The problem is that once the weight has been lost, or partially lost, you’ll return to the way you used to eat. This will result in your gaining all of the weight back.

In fact, as many as 65% of dieters will return to their pre-weight loss figure or higher, at some point after finishing their diet.

The answer is actually simple. Don’t go on a diet. Instead, make small changes to your eating habits which make you eat healthier. If you do these gradually, they will simply become part of your lifestyle and will be sustainable for life.

Weight Loss Mistake #6:
Drinking Too Much 

A little alcohol is good for you. Experts recommend no more than one drink a day to maximize health benefits. The problem is that for many men, one drink turns into several. It’s courtesy of socially acceptable norms.

In short, a man can’t go out for just one drink because it doesn't look manly enough!

But don’t forget that virtually every drink contains calories. There is no point in spending an hour or more sweating in the gym if you’re simply going to drink those calories back on in ten minutes.

Give yourself a limit when you’re going out drinking. If you can’t stick to one, then add water between drinks; it will help you feel full and slow down your drinking rate.

In addition, you can opt to be the designated driver, or you can choose not to go out every night. There are plenty of other things you can be doing with that time!

Weight Loss Mistake #5:
Not Drinking Enough Water

The human body is approximately 60% water. You need to replenish it regularly in order to flush toxins out and help your organs and cells function properly.

Water can also help to keep you feeling full, reducing the likelihood of your snacking when you shouldn't be.

But that’s not all! Water is also a great option whenever you feel hungry. The modern world is used to instant gratification. This has led to an assumption that you’re hungry even when you’re actually just thirsty.

Every time you feel hungry, drink a glass of water. If you still feel hungry in 15 minutes, then you really are hungry! This won’t just reduce your calorie count. It will also help your mind to learn the difference between hunger and thirst.

Weight Loss Mistake #4:
Not Changing Your Workout

Working out is great. Whatever activity you choose to do, there is nothing so satisfying as successfully reaching the end of your exercise routine.  You’ll know you've been burning the fat and making yourself healthier.

But, if you do the same workout every time you’ll be surprised by how quickly it loses its effect.

Your body is very good at adapting. Running the same route for 30 minutes every day will become predictable to your body and it will adjust to accommodate it.

You won’t burn the calories you think you are and you won’t get the benefit you want.

Instead, try alternating strength training and cardio, mixing up the exact exercise as you go. Feel the burn, it will show that it really is working.

Weight Loss Mistake #3:
Not Getting Enough Sleep

Sleep is essential for so many of your body’s functions. It is when your body balances it’s hormones and repairs any damage to your body.

Two hormones that are affected by sleep levels are ghrelin and leptin. Ghrelin’s role is to control your appetite. The more ghrelin you have in your body, the hungrier you’ll feel. Unfortunately, if you don’t get enough sleep, you’ll wake up with high levels of ghrelin.

In contrast, leptin makes you feel full. The higher the level of leptin, the fuller you’ll feel and the less need there would be for food. Again, leptin levels increase while you sleep; not getting enough sleep is going to make you crave food more during the day.

Set yourself a bedtime and make sure you can get between 6-8 hours of sleep every night. You’ll feel much better for it and your weight loss will improve!

Weight Loss Mistake #2:
Relying On Smoothies

Finally, it can be tempting to stop eating regular meals and start consuming smoothies. After all, many celebrities tell you how fantastic and effective these things are.

Unfortunately, the truth is that a liquid diet is not going to keep you feeling full; leaving you more like to graze or give into temptation.

In addition, if you’re on a liquid diet, you’re going to notice the difference on the toilet. As they say, you are what you eat. If you’re only drinking liquid, then that’s what’s going to come out.

Smoothies can be healthy as long as they don’t have too much sugar or added sweeteners. But, they should be an accompaniment to a small, but healthy, meal or snack.

Weight Loss Mistake #1:
Not Asking for Help

Too many men wait for too long to ask for help. Asking for help doesn't feel masculine.

But, the simple fact is that you don’t know everything and nor should you! You probably wouldn't dream of trying to do the company taxes; there are professionals for that. Equally, there are professionals in weight loss.

Join the FF30X program today, and you’ll get access to hundreds of healthy eating and exercise tips. But, most importantly, you’ll gain the support of men like you; people who are trying to lose weight, build lean muscle and become better versions of themselves.

You can learn the weight loss mistakes to avoid, and it will help you reach your goals. But join the FF30X program, and you’ll have everything you need to become the man you want to be.

Your new friend & health coach, Stuart Carter Head Training Staff, The Fit Father Project Brotherhood Nickname: “The Fit Brit” Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*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 weight loss weight loss mistakes.