Tired Of Being Fat? If You’re An Overweight Man Over 40, You Need To Read This!

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

tired of being fat

Tired of being fat? It’s a legitimate concern, as we all live fast-paced lives and slow down with age.

Grabbing food on the go and struggling to find time to exercise is often accepted as the norm. But, what happens when you’re ready to admit that you’re tired of being fat? That’s actually a great place to be, and it’s the first step to losing weight and becoming a healthier, fitter man.

In many ways, being fat is like being an alcoholic. Acknowledging the issue will allow you to start taking the next step.

Losing weight isn’t as hard as you may think!

So, say it, and say it loud enough for everyone to hear, ‘I’m tired of being fat!’

With the right knowledge and resources, you can do more than just be tired of being fat — you can stop being fat!

In this article, we'll discuss the following:

    • How the weight loss process REALLY works.
    • Real success stories that will show you that you (yes, even you) CAN do this.
    • Tactics, strategies, and methods to help you to achieve your weight loss goals.
    • And more!

Welcome to The Fit Father Project – Your New Nutrition and Workout Resource!

At the Fit Father Project, we specifically help busy men over 40 get back in shape by offering free information and resources on our website, backed up with our Fit Father 30X (FF30X) Program.

This article will teach you everything you need to know when you're tired of being fat and are ready to do something about it, but we're here to help you make a whole slew of healthy and sustainable lifestyle changes that will last.

Everything we do here at the Fit Father Project aims to simplify eating and exercise for you so you can get in great shape and stay strong and healthy for your family — without any unnecessary complications.

Sound good? Good. Let's dive in!

Tired Of Being Fat? First, You Need To Understand The Process of Weight Loss

You’re about to discover why the Fit Father Project is going to be your best friend and guide you through your weight loss journey. But first, it’s a good idea to have a basic understanding of the weight loss process.

Step 1 – Acknowledge the Issue

Congratulations! You’ve already admitted you’re tired of being fat, and you’re ready to change. That means you’re ready for step two.

Step 2 – Restrict Calories

The only way to lose weight is if you consume fewer calories than your body needs, effectively creating a negative energy balance.

The average man will need between 1,800 and 2,200 calories per day. Eating fewer calories will result in weight loss.

You can verify the amount you need with this calorie maintenance calculator.

Step 3 – Build a Sustainable Plan

It’s common, especially if you’re fat, to lose weight fairly quickly at the beginning of a new diet.

However, after a short time, it can be difficult to maintain a restrictive diet. This is when people generally start to drop off the wagon and often start regaining the weight they’ve lost.

You’ll often hear this referred to as the plateau, and a change of approach is necessary to get past it successfully. In fact, it’s the start of a cycle for many people, but it doesn’t have to be!

Instead of adopting a restrictive diet and doing an exercise you don’t enjoy, try using the Fit Father approach and discover the joy of eating and exercising while losing weight.

Pro Tip: You need to burn an extra 3,500 calories per week to lose 1 pound of weight. You can't out-exercise a bad diet!

Success Stories to Inspire You

You’re not alone.

Join the FF30X program today and gain access to a vast array of resources, as well as speak to others who have already admitted they are tired of being fat and have done something about it.

Read these case studies to get inspired if you’re tired of being fat, then check out this page to see more of the men who’ve been inspired by the Fit Father Project.

See the program 38,000 guys over 40 are using to get results like these

Tactics and Strategies For Sustainable Weight Loss

Starting a new weight loss program can seem baffling, but it doesn’t need to be. There are several tactics, strategies, and methods to help you to achieve your goals.

Change Slowly

You shouldn’t just try to lose weight. You should also be looking to create a healthier lifestyle.

This means overhauling your eating habits, exercise habits, and even your attitude to life.

Doing this slowly is essential to ensure the changes are acceptable in the long term.

Keep it Fun

Eating healthily and losing weight doesn’t need to be depressing. You simply need to make sure that every activity you undertake is fun. If you enjoy the experience, you’re much more likely to repeat it.

Here are 10 fun exercises to do in your backyard — by yourself or with your family!

Get the Right Mindset

The most important part of losing weight is acknowledging that you’re tired of being fat and believing that you can change. Visualize yourself as a slimmer, more muscular man. It will help you to adopt the right mindset and stay focused and committed.

Change Your Eating Habits

You know that what you eat is going to play an important part in your weight loss journey. But, there is more to it than that!

Sticking to what feels like a restrictive diet is difficult. Instead, focus on eating the right balance of foods.

It’s easier than you think to maintain a balance of carbs, protein, and vegetables; all you have to do is adopt the Perfect Plate approach.

Combine this with using a smaller plate, and you’ll find that food remains variable, enjoyable, and fulfilling, all while losing weight!

It is also worth looking at preparing meals in advance. This can help to ensure you always have a healthy snack available when you need it and prevent the temptation of fast food alternatives.

Find out what to expect while losing weight and how you can set REALISTIC expectations.

Use Intermittent Fasting

Intermittent fasting means cycling between periods of eating and not eating.

The 16:8 fast is quite a popular version, as it is a simple extension of a natural daily fast. Basically, you're not eating for 16 hours a day, while fitting all your meals and snacks into an 8-hour window.  For example, you would stop eating at 6 pm, sleep from 10 pm until 6 am, then start eating again at 10 am. Your 8-hour eating window becomes 10 am – 6 pm each day.

Check out our Definitive Guide To Intermittent Fasting For Men for everything you need to know and how to get started!


Meditation is an extremely good way of lowering your stress. With your stress levels in the right place, your body will be able to balance your hormone levels; this generally happens when you sleep. If hormones aren’t balanced, then you’ll feel hungrier during the day and be more likely to overeat!

Find out why meditation is so important and is one of the best ways to become happier in life!

Exercise More

One of the most difficult things when losing weight is to start exercising. If you’ve been inactive for a while, even the thought of exercising can be enough to make you sweat! The good news is that you can exercise one small step at a time.

The critical factor is creating 30 minutes in your daily schedule.

This will create a habit, and any exercise will help, even if it’s just walking the dog. Don’t forget, fun is the secret to sustainability!


HIIT, or high-intensity interval training, is one of the most effective ways of losing weight. It’s also easy to fit into a short gap in your day, making it harder to say you don’t have the time to do it!

HIIT has been shown to burn a large number of calories in a short space of time. It also increases your metabolic rate for a long period after you’ve finished exercising.

That’s going to help you burn fat.

In addition, HIIT is known to be good for your heart and blood pressure. It can even reduce your blood sugar levels, which will help to reduce the risk of diabetes.

This HIIT workout can be done at home with NO equipment!

Start Strength Training

I know you want to lose weight, and strength training is going to help you build muscle, which will increase the number on the scales.

However, muscle burns more calories than fat.

Increasing your muscle mass will help to increase your maintenance calories and improve the effects of a calorie-restrictive eating plan. Muscle will also help you to undertake more activities and reduce the likelihood of fall-related injuries.

Check out these strength training exercises:

Not all of these require dumbbells. In fact, many of them can be done with a weight you’ve found at home or even just your body weight. The point is to keep doing something regularly, and you’ll soon see the results you want.

Get Enough Sleep

Almost everyone likes to sleep! The great thing is that getting enough sleep actually plays an important role in maintaining your health and even losing weight.

Learn more about sleep and weight loss, including how you can leverage sleep to improve your health.

Hit the Gym

No one wants to be the weakest man in the gym, and that can make it a daunting prospect to hit the gym. However, you need to remember that it’s better to lift light and properly than to lift heavy badly. With the right form, you’ll quickly be lifting more.

Fat Loss Starts Today

You have everything you need to get from tired of being fat to becoming the man you want to be.

Join FF30X today and be inspired by those who have already lost weight.

Read the articles, and they’ll help you to understand what exercises are helpful, how you should change your eating habits, and what else you can do to lose weight. Then, it’ll be your turn to help inspire others!

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.

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 38,000 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 38,000 guys in over 108 countries that are using Fit Father Project to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.

*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 what to do when you're tired of being fat.


Join the #1 Health & Fitness Program
for Busy Men 40+

Trusted by over 50,972 Busy Dads 40+

Lose weight. Keep it off.

See & feel results before you buy.

Limited Time Offer

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project


Join the #1 Health & Fitness Program
for Busy Men 40+

Trusted by over 50,972 Busy Dads 40+

Lose weight. Keep it off.

See & feel results before you buy.

Limited Time Offer

Fit Father Project Fact-Checking Standards

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

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

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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Join the #1 Health & Fitness Program 
for Busy Men 40+

See & feel results before you buy

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