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The Best Weight Loss for Men: Effective Tricks to Make it Easier

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

C.O.O., The Fit Father Project

best weight loss for men

Beginning a weight loss program may seem overwhelming, but losing the extra weight doesn't have to be difficult. In fact, incorporating some relatively simple strategies and changes into your lifestyle can make a noticeable difference in your waistline.

Here, you'll learn the best weight loss strategies, tactics, and tips for burning fat and dropping that extra weight.

Quit Drinking Sugar (Right Now)

Sugary drinks add unnecessary calories to your diet, and cutting them out can make a difference in your weight. Their impact on obesity really is understated.

jumping rope vs soda Week Weight Loss Workout PlanThe best weight loss for men comes from actions that are sustainable, easy, and most importantly, effective. Cutting out sugary drinks is one of the easiest and most effective ways to cut calories.

One study, published in The American Journal of Clinical Nutrition, found that cutting out just one sugary drink per day led to significant weight loss.

The study also found that calories from beverages had a greater impact on weight than calories from solid foods. Replacing sugary drinks with calorie-free beverages is a simple way to shed excess weight.

The amount of evidence linking obesity to sugary drinks is overwhelming. Cutting out sugary drinks is the best weight loss advice you'll ever hear.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Sip on Water

Replace all of that soda and juice with water, unsweetened tea, and black coffee. Get a good water bottle and keep it around you at all times.

glass of ice waterThere is even scientific evidence suggesting that increasing your water consumption could help you to shed excess weight.

In 2013, scientists writing for The American Journal of Clinical Nutrition assessed the results of studies that evaluated the effects of water consumption.

They found that compared to people who just dieted, those who dieted and increased their water intake weighed less over the long term.

Not only does water create a feeling of fullness so you do not overindulge in food, but it is also zero-calorie, unlike other common beverages like juice or soda.

Get Plenty of Sleep 

Poor sleep is one of the top risk factors for weight problems. When you're tired out from not sleeping enough, you're likely to skip your workout and eat comfort foods.

why can't i lose weight - sleepIn addition, poor sleep can cause your body to slow down its rate of metabolism, making it burn less energy.

Making rest a priority can actually help with weight management.

A study in a 2008 edition of the journal Sleep found that people who slept just 5 to 6 hours per night struggled more with their weight when compared to those who slept 7-8 hours each night.

Too much sleep isn't ideal either, as those who slept an average of 9-10 hours per night also struggled more with their weight.

Those who slept too much or too little were at a higher risk of obesity than those who slept 7-8 hours per night were.

Aim for 7-8 hours nightly to help with weight management.

Add Interval Training to Your Routine 

You might think that losing weight will require spending an hour on the treadmill every day, but you can actually torch fat with a much smaller time commitment with high-intensity interval training.

Hiit vs cardio best weight loss for menWith this type of exercise, you alternate short bursts of intensity with short periods of recovery.

For example, you could alternate 30 seconds of sprinting with four-and-a-half minutes of jogging and repeat this cycle for a total of four to five rounds.
High-intensity interval training has proven its effectiveness in the research. HIIT really is the best weight loss workout for men.

In a 2017 report in Obesity Reviews, scientists analyzed the results of 13 studies and determined that high-intensity interval training, especially running, will reduce body fat just as well as moderate-intensity exercise at a continuous pace, despite requiring significantly less time to complete.

Add Fruits and Veggies to Your Diet 

The best weight loss diet for men includes lots of fruits and vegetables. Fruits and vegetables are beneficial for anyone trying to drop weight because they are low in calories, but also filling because of their water content.

best weight loss for menAdding extra fruits and vegetables to your diet will satisfy your appetite without sabotaging your daily calorie limits.

The research supports increasing fruit and vegetable intake to promote weight management.

A study in PLOS Medicine found that people who increased their intake of fruits and non-starchy vegetables weighed less over time. For example, increasing the daily intake of fruits by one serving was associated with a half-pound weight loss over a four year period.

Adding more fruits and vegetables to your diet is a simple way to drop weight.

Combined with other methods, such as prioritizing sleep, drinking more water and fewer sugary beverages, and incorporating interval training into your routine, you will lose those unwanted pounds.

Prepare Yourself Mentally

Sticking to your weight loss goals is more about psychology than about willpower.

Understanding your motivations and your fears is a better way to get yourself to eat right and to work out than to simply try to will yourself to act responsibly.

Think about what happens when you fail

new year's resolutionsWhen you're trying to lose weight and get fit, thinking of the terrible things that can happen when you don't stay with the program can be a more effective way to motivate yourself than thinking about the positives that you come by with exercise.

For instance, if your personal fear is that you will be too out of shape one day to play a game of football with your children, visualizing the fear can help you stay motivated.

Unplug from your favorite distractions for a while

Whether you like to absently scroll through your messages on your phone or flip through the channels on the TV, staying connected to your electronics can make it hard for your mind to feel itself.

If you're going for the best weight loss for men, it's a good idea to disconnect at least an hour or so each day, and just get out to be with nature.

men hiking in the wildernessYou'll find yourself getting back in touch with yourself, something that can help you feel your determination to lose weight more keenly.

Understanding how your motivations work is a far better way to eat responsibly and get exercise than forcing yourself to do these things.

Allow yourself to live mindfully, track your food, and focus on what you get to eat, rather than what you're missing out on.

You should find that your weight loss goals are far easier to stick to.

Use Eating Time for Eating

Too many people think eating is a great time to multitask. They watch TV, scroll through Facebook, read, or do any number of other activities alongside eating. But multitasking when eating can make it hard for you to eat responsibly.

eating while watching tvYou need to focus on what you eat, what those foods taste like, and what they make you feel like. Think about why those foods are good for you.

You're far more likely to feel sated with a given quantity of food when you focus on eating it, than when you don't.

Don't Tag Foods as Good or Bad

It doesn't help you to label pizza and French fries as bad food. There's nothing inherently bad about these foods. They aren't toxic. Instead, they are simply rich in calories.

best weight loss for menEating them in controlled quantities once in a while isn't going to kill you, but eating a lot of high-calorie foods can, however, up-end your weight loss plans completely.

It's important to be technically correct. Tell yourself that the junk food that you love is food that you must limit.

It can make a difference to your determination to see the problem for what it really is and take control of your actions.

Brush After Each Meal

Snacking between meals can greatly add to your calorie intake.

Brushing after each meal is an easy way to discourage snacking. You don't want to ruin the clean, minty-fresh feeling by snacking on something.

Brushing can also take the taste of food away from your mouth and help you stop thinking about food.

Focus on What You’re Eating, Rather Than What You’re Cutting

healthy plate of food The first thing that most people do when they decide to lose weight is to tell themselves what foods they can no longer have and how they need to cut down on their portion sizes as well.

Rather than focus on the depressing idea that you're not going to be able to eat the foods that you love, focus, instead, on what you do get to eat.

You should learn to celebrate these foods because they help you achieve the goals that matter to you.

Track Your Food in Obsessive Detail

Writing down everything that you eat in a journal can be boring, but it can help you.

If you make a point to write down every single thing that you eat each day, you may come to see that you eat more sugar and snacks than you thought.

It's an even better idea to write in your journal about how each food makes you feel. You'll force yourself to be mindful of what you eat and feel greater satiety.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

The Best Weight Loss for Men

The best weight loss tips, tricks, strategies, tactics, diets, programs, etc., are all sustainable solutions that can be done with minimal effort.

Ralph before and after results my vary best weight loss for menHopefully, these tips will help you move towards your goal.

If you're looking for a structured program, you should consider signing up for FF30X. The program has helped thousands of men change their life for the better.

Give our free one-day meal plan a try, or test drive the 24-minute fat burning workout. Our mission is to help you succeed. Some people may need a helping hand, and that's alright. Just let us know how we can help.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*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 the best weight loss for men.


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

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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