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Top 20 Weight Loss Maintenance Tips for Men


By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer at The Fit Father Project

weight loss maintenance tips

Weight loss maintenance tips for men are often simple, yet highly effective strategies for long-term success.

So you've reached your goal weight. Now what?

Knowing more about weight loss maintenance tips can help you maintain your goal weight and lean physique for a lifetime.

Follow the tips and tricks below to stay healthy long-term, reduce your risk of chronic diseases, and keep the weight off for good!

Don't fall back into old bad habits. Check out these 22 tips for overcoming complacency!

Top 20 Weight Loss Maintenance Tips

1. Stay Focused on Healthy Habits

Stay focused after reaching your goal weight to abide by weight loss maintenance tips and avoid weight regain.

Don't go back to your old eating habits.

Maintain a healthy lifestyle, which includes getting plenty of exercise most days of the week, limiting alcohol and junk food, and getting a good night's sleep.

Focus your energy on practicing healthy habits you can maintain for life.

Set goals to help you stay on track!

2. Weigh Yourself Every Day

Weigh yourself every morning when you wake up, to make sure you're not slowly packing on pounds after reaching your goal weight.

If you notice slow, gradual weight gain over time, make changes to your daily routine immediately to avoid out-of-control gains.

Studies show that daily weigh-ins are more effective than less frequent weigh-ins to achieve and maintain a healthy weight.

Weigh yourself at the same time each day and record the results! Measure your waist circumference too if you have time.

3. Maintain Cardiovascular Workouts

Keeping up with cardiovascular workouts is the best way to maintain weight loss and prevent future regain.

Studies show that exercising 150-300 minutes each week decreases your risk of gaining undesirable body weight over time.

This equates to about 20-45 minutes per day.

Examples of cardiovascular (aerobic) workouts include jogging, swimming, biking, playing basketball, rowing, stair climbing, and using an elliptical machine.

4. Keep Up With Weightlifting

Lifting weights is one of the best weight loss maintenance tips for men because of numerous reasons.

Muscle mass keeps your metabolism going strong all throughout the day, and helps you maintain a lean physique in addition to healthy body weight over time.

Aim to lift weights at least several times each week, working each major muscle group at least two times weekly.

Complete at least 8-20 reps of at least three sets of each exercise, to reap the most benefit from strength training.

You can also use resistance bands or your own body weight as resistance to complete specific strength-training workouts.

Want to tone your muscles and get more cut? These 3 practical strategies will help!

5. Find an Accountability Partner

Find a close friend or family member to keep you accountable for abiding by weight loss maintenance tips.

For example, find a workout partner, encourage your spouse and kids to eat healthily with you, and agree to keep nutritious foods in your home.

Join the Fit Father Project program to receive health coaching and social support, and keep you on track with healthy habits long term.

6. Develop a Regular Routine

Set a regular routine and stick to it to maintain a healthy body weight long term.

For example, set a regular bedtime, wake up at the same time in the morning (allow yourself at least seven hours of sleep each night), eat meals at about the same time daily, and schedule workouts most days of the week.

While you might veer off track from time to time, stick with your routine as much as possible — at least during the work week!

Don't be afraid to allow yourself a “cheat” day from time to time.

Learn how to live a healthier life and get a healthier body!

7. Keep Activity Levels High

Working out 30 minutes per day shouldn't be the only physical activity you get daily if you want to maintain a healthy weight.

In addition to scheduling at least 30-60 minutes of exercise most days of the week, make it a point to spend at least 30 minutes a day moving your body.

Doing so might be as simple as cleaning the house, doing yard work, playing outside with your kids, or taking your dog for a walk.

Anything that involves movement counts — and it doesn't have to feel like physical activity!

8. Spend Less Time Sitting Down

Sitting down for long time periods is a risk factor for chronic diseases and other health problems.

Studies show that sitting down more than six hours a day at work is associated with high blood pressure, high cholesterol, fatigue, decreased job satisfaction, and chronic joint pain.

There are several ways you can sit down less throughout the day, even if you have a desk job.

Examples include taking walk or stair climbing breaks every hour, using a standing desk at work, walking during your lunch break, and taking the stairs whenever possible at the office.

Learn about the dangers of sitting for too long and how to combat the negative effects of sitting.

9. Try New Healthy Recipes

Eating healthy can get boring if you consume the same foods day after day.

To achieve weight loss maintenance tips long term, try some new healthy recipes for men to change up your normal routine and keep up with healthy habits.

Find or create your own nutritious recipes too!

Make sure each one contains a protein food, a vegetable, and heart-healthy fats.

Experiment with various herbs and spices to avoid monotony when choosing some of your favorite nutritious dishes!

10. Set Long-Term Goals

Studies show that setting goals is an effective strategy for long-term weight loss and weight maintenance, as study subjects who set goals lost more weight than those who didn't set targets.

Set goals for eating (and avoiding) certain foods, minutes of daily exercise, sleeping at least seven hours per night, drinking at least 16 cups of water daily, and limiting alcohol to two drinks (or less) per day.

Drinking in moderation for women equates to one drink or less daily.

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11. Eat Protein Foods at Each Meal

A weight loss maintenance tip that's often highly effective is to eat at least one protein-rich food at each meal.

Doing so helps you maintain lean muscle, controls your appetite, helps you feel full longer, and keeps your metabolism going strong.

Choose eggs, fish, seafood, chicken, turkey, lean red meat, cottage cheese, Greek yogurt, seitan, beans, or nuts at each meal or snack.

Milk, protein-fortified plant milk, protein shakes, and protein bars count as high-protein foods too!

Aim to consume one to one-and-a-half grams of protein per pound of your body weight daily to optimize satiety and achieve or maintain a healthy weight long term — especially when you're active throughout the day.

Aim to fill about one-fourth of each plate with nutritious protein foods.

12. Prioritize Vegetables and Fiber

Many Americans don't consume as many vegetables as they're supposed to, which is three cups daily for men.

Vegetables can aid in healthy weight management, as fiber in veggies fills you up without the extra calories.

To help you meet this requirement, fill about half of each plate with non-starchy vegetables (spinach, other leafy greens, tomatoes, cucumbers, bell pepper, broccoli, asparagus, zucchini, etc.).

Fill one-fourth of each plate with starchy vegetables (corn, peas, beans, lentils, or sweet potatoes) or fiber-rich whole grains.

Men should aim for at least 38 grams of fiber daily whenever possible.

These 7 rules of healthy eating are always true, no matter what your diet consists of!

13. Be Mindful of Carbohydrates

Carbs are essential for keeping energy levels high, especially if you work out regularly.

But avoid overdoing it on carbs — especially “bad carbohydrates” like white bread, white rice, regular pasta, sugar-sweetened cereals, sweets, sodas, and other sugary drinks.

Instead, pick fiber-rich carbohydrates (fill one-fourth of each plate with them).

Examples include brown rice, quinoa, oatmeal, other whole grains, corn, peas, beans, lentils, or sweet potatoes.

Fruit, milk, and yogurt are good sources of simple carbohydrates.

Men need about two cups of fruit daily and three cups of dairy foods (or calcium-rich, plant-based equivalents) each day.

Nuts and seeds contain smaller amounts of carbs, including fiber.

14. Limit Dining Out

While it's entirely fine to dine out every now and then, limit eating at restaurants if abiding by weight loss maintenance tips is your goal.

Prepare meals at home whenever possible, as hidden (often high-calorie) ingredients tend to lurk in restaurant foods.

If you do dine out every now and then, order a salad or other veggies plus a protein food like fish or grilled chicken.

Ask for salad dressing on the side and steer clear of cream-based soups, gravy, ketchup, barbecue sauce, syrup, and other high-sugar condiments, as well as hot dogs, ham, bacon, other processed meats, fried foods, and biscuits.

Find out how to eat healthy on the weekend and stick to your nutrition goals!

15. Don't Rush While Eating

Eating slowly is an excellent way to adopt healthy weight loss maintenance tips and lower your risk of overeating at mealtime.

Take your time when consuming food, and avoid rushing at mealtime whenever possible.

Take your time during family meals and no more wolfing down a sandwich at your desk or gulping down fast food in the car!

Chew your food slowly and take periodic breaks during meals.

Drink plenty of water before, during, and after eating and listen to your body's satiety cues.

Stop eating at the first sign of feeling full, regardless of if you've finished your meal or not.

16. Don't Give Up if You Make Mistakes

If you have an off day or week, don't give up on abiding by effective weight loss maintenance tips.

Make healthy lifestyle changes when you first notice weight regain, to avoid falling off the wagon.

Taking a cheat day to rest and avoid clean eating now and then is perfectly fine, so don't be too hard on yourself!

Stick with your plan as much as possible but don't give up if some days simply don't go as planned.

Building long term healthy habits is the key to staying committed to working out and losing weight!

17. Write Down What You Eat

You might not have time to count calories to ensure long-term healthy weight loss maintenance, and that's OK!

Studies show that simply writing down what you eat is an effective strategy for controlling total calories, not overeating, and achieving long-term weight loss success.

Use an app to track your food, or simply write down the type and quantity of food you eat in a journal to help you be mindful of what you're putting into your body.

18. Take Naps When Necessary

Getting at least seven to nine hours of sleep is a crucial part of staying healthy and abiding by weight loss maintenance tips.

Make getting enough sleep each night a top priority, and take naps as needed during the day if you've missed getting in a full night's rest the night before.

Squeeze in a quick cat nap on your lunch break or during the day if you're working from home.

When heading to bed each night, make sure your bedroom is cool, dark, and clutter-free.

Use a white noise machine or fan if you need to block out loud sounds.

By focusing on getting quality sleep each night, you might avoid the urge to nap during the day.

Learn why the Circadian Rhythm and production of sleep hormones are vital parts of getting better sleep.

19. Drink Water Every 10-20 minutes

In addition to drinking at least 16 cups of total fluids daily to control your appetite and keep energy levels high, aim to drink water before meals to avoid overeating and undesirable weight gain.

Consume fluids every 10-20 minutes throughout the day to prevent dehydration — especially during workouts.

Carry a water bottle with you wherever you go, and track daily fluid intake to ensure you're drinking enough.

Water is an excellent choice but black coffee, unsweetened tea, and other low-calorie drinks count too!

Steer clear of sugar-sweetened beverages and artificially sweetened drinks whenever possible.

20. Join a Healthy Lifestyle Plan for Men

Some men find it difficult to stay motivated to abide by weight loss maintenance tips long term.

If this is the case for you, consider signing up for the Fit Father Project healthy living plan designed specifically for busy dads.

The program has helped hundreds of thousands of fathers get and keep excess weight off for a lifetime.

The Fit Father Project offers motivational support from peers and medical experts, custom fat-loss meal plans, muscle-building workouts, recipes, weekly newsletters, and much more!

Try a Fit Father Project free meal plan and workout to get started, in addition to choosing the healthy weight loss maintenance tips above!


Erin Coleman B.S. - Nutritional Science, R.D., L.D.

Writer at The Fit Father Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*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 maintenance tips.


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